I've had a niggle in my knee since my cool down exercises after my 5K on Thursday, nothing too bad, I think it was caused by some overly affectionate knee hugs...!
I wanted to get on top of it, so I gave it an extra rest day this weekend and also gave it the full days rest today before I went out. It was amazing how I'd started to feel a little bit anxious about not running, but I certainly didn't want to aggravate it anymore. The plan was to go out and try the 3.5K see how that felt then play the rest of the run by ear, in my head I wanted that 7K ...but I wasn't going to push for it if it didn't feel right.
I got my gear on (still rocking t-shirt and shorts by the way!) and went out on a slightly different route today. My other half runs the road route to Lee on Solent rather than the beach path that I usually take, so I thought I'd give that a go for a change.
I started the run carefully at around 6:40 per KM I hoped to carry this on for the first K which didn't quite happen, but I guess thats just my heavy accelerator foot doing its thing again. The knee felt good, I made sure my core and chest were solid so that so I didn't get any uneven pressure down there and before I knew it I was approaching the hovercraft museum, decision time... head back now or carry on, everything was feeling good so the 7K was on... The whole run felt great and I even managed a good push at the end.
I think I did scare the living daylights out of a lady walking her dog when I was absolutely tanking it along at the end of the run 😱 I just didn't realise... I was so caught up in my sprint and she just froze completely dazzled by my chest torch hurtling towards her Whoops! 😳I wasn't in any condition to give a polite apology but I will try and be more aware of pedestrians lurking in the darkness on my next run 😁
I completed the 7K in 43:27, and average pace of 6:12. I would like to have kept the first KM down a bit more than I did, but otherwise Im pleased with how I controlled the splits. Dare I say it I think I'm finally learning some self control.
KM
1) 6:20
2) 6:24
3) 6:30
4) 6:22
5) 6:22
6) 5:59
7) 5:26
All the best with your runs this week guys, really looking forward to hearing those 7K success stories! Go Go Go! 🏃
Wow! Corking run, ThunderSloth! Well done on your speedy 7k. Slowing down is really quite hard, isn’t it? Great splits, though maybe try and slow it down a touch more as the distances increase. Glad the knee behaved for you!
Thank you Sadie! Yes, I do really struggle to slow down, partly because that 6:30 - 6:20 area does feel really comfortable. But yes, for the even longer runs I will work at taking it down another notch, sounds like a good plan 👌 👍⚡️⚡️
Thank you Sandie! If I’m still smashing parkruns every weekend in around 20 years time I’ll be a very happy man indeed Sandie. I’m in awe of you, I haven’t even done one yet! 🐔😁🤩
Thank you IgaT, yes I’m happy the knee behaved too! I’ve got some gentle strengthening exercises lined up before I get fully back onto the squats and lunges again. Fun and games this running lark eh?! X
Marvellous even split times then turn on the afterburners for the final km I am getting niggles from my knees too, not a problem when running, more so when walking. A bit of a concern as one of the main reasons I started running was to be fitter for a month's skiing...
I do enjoy that last little blast of the afterburners! 🔥
Thank you Now-runner 👍 Yes, actually now you mention it I notice it more when I’m sat down at work or at home rather than when running. Gosh yes, that would be annoying... when’s your ski trip early 2019? I have been working on the knee strengthening exercises, hopefully that’ll start paying off soon...🤞
Well Done ThunderSloth, that is a fast 7k. What a lovely picture of your Lee-on-the-Solent running route in the early hours.
I was in the Surrey countryside over the weekend and there were hardly any street lights and I thought how hard and dangerous it can be at this time of the year for runners there.
Gosh... yes Dexy, you must feel quite vulnerable when you’re running out in the sticks at this time of year. I’d be lit up like a Christmas tree if there were no street lights 😬 💡 🔦
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10 is the magic number
Week 1 Magic Plan completed
🔟 Magic Number - W1R1 - 5.5K
Week 3 of the Magic Plan: I ran out of road!
Worried about managing an 8k and ended up running 10!!
