w9r1 C25k / w1 r3 5-10k plan - much better than I anticipated 😊👍🏃

[Mike_Bravo]

Howdy you! I hope you and your loved ones are well and that you're running and smiling.

I've put the title as it is because I was running for 30 minutes, which is both what week 9 run 1 - 3 is and also what my 5-10k plan has me doing at week 1 run 3. Today I decided to play the C25K podcast and had the somewhat nostalgic sound of Laura. It's been years since I've run with her on.

Unfortunately, I had to do it a day late - yesterday I awoke with symptoms of a cold that just got me more and more lethargic as the day went on. By the time I finished work I was shattered. I was, as you can imagine, still struggling not to just pop on those shoes I brought with me to work and... but went home and rested instead.

So this morning, bright 'n' early, I put on my running shoes and out I went. I found my latest route (running around Bourne Brook (see picture) in Woodgate Valley Country Park) by going to my address on Google Maps and then zooming out until I found a large green spot. It was about 10 minutes away and well worth the commute there and back. I was there for 6amish and promptly started my 5-minute walk. It was quite exciting in a way, having no idea what type of corner or hill or bridge awaited you around the next corner. I suppose that's only something you get to experience on new routes, I kinda wish I hadn't gone around this one going the other way already, but it wasn't quite long enough.

The weather was a bit drizzly but it didn't dampen my spirits at all. With the words of Oldfloss and IannodaTruffe resounding in my head I took it slow and steady from the first step and kept smiling. I didn't try to go faster, I just tried to maintain a steady pace. I did find some juice to quicken my pace for the last few hundred metres, though, which I'm happy about.

To my surprise here are my stats:

1KM - 5:42

2KM - 5:34

3KM - 5:53

4KM - 5:34

5KM - 5:06

5.47KM - 5:00

So in 30:12 minutes I managed 5.47 KM at an average pace of 5:31per km.

Which, I hope you'll agree, isn't too shabby at all. The fact I got that without trying to be quick makes it feel that more rewarding and I'm really looking forward to my next run.

Thank you for your time, and thank you very much if you've recently started following me, I really appreciate it.

I hope your next run proves to be as good for you as this one was for me.

Mike

[AlMorr Ambassador Graduate10]

Those 1K split times are really good Mike_JB, any pace time per Km - 6km is good, so in your case you got a sub 30 minute 5k. Only once when I have ran a 5K 'Alexa' on Mapmyrun told me my 1Km pace was sub 6Km, anyway that particular run was my PB for a 5K at 32.25. I am now going onto the Stepping stones podcasts to see if I can get that magic sub 30 minute 5k as you have.

[Mike_Bravo Graduate10 in reply to AlMorr]

Thanks very much Al! 🙂 I appreciate your kind words and wish you all the best for getting your own <30 min 5k. I'm confident in due course you will beat your 32.25 PB, although that is still a great time for a 5k to be fair 👍👊👏

[AlMorr Ambassador Graduate10 in reply to Mike_Bravo]

👍 🏃

[BaddieThePirate Graduate10]

You're a gazelle! What a pace. Well done. Lovely photo and I love your way of finding somewhere green to run 🌳🌿🌱

[Mike_Bravo Graduate10 in reply to BaddieThePirate]

Thanks very much BTP, really appreciate your kind words.

I'm not sure with my pace if I'm quite a gazelle 😅 but I was happy with my time all things considered. I'd like to be running quicker, but that's just something I'll have to work on and be patient with. I think, particularly because of how my triceps feel at the moment, in my workout/ rest days next week I'll be doing more to strengthen my legs, which should help.

I've got another 30 minute run on Monday as part of my plan and I'll see if I can be a little bit quicker in the last km or so, now I've done one that's just slow and steady

I hope your runs are going well, congrats on beating your last week's time this morning. 👍

[BaddieThePirate Graduate10 in reply to Mike_Bravo]

Thank you!

[SaskAlliecat Graduate10]

Nice! Adventuring on a new route and super speedy without trying to be! What a perfect day!

[Mike_Bravo Graduate10 in reply to SaskAlliecat]

It really did tick a few boxes for the perfect run, yes thanks SaskAlliecat 🙂 Though, the run you did yesterday sounds like the type of one I'd love to try sometime - not many trails in Birmingham 🤔

[SaskAlliecat Graduate10 in reply to Mike_Bravo]

It’s a whole new world of running and definitely takes the thought of speedy intervals right out of it, but I love the feeling of accomplishment as I get to the top of a huge climb staring down at the lake and valleys below, enjoying the sights and sounds.

[Mike_Bravo Graduate10 in reply to SaskAlliecat]

That's got me thinking of that Miley Cyrus song 'the climb'. I do understand how much of a rewarding feeling you'd get from that over interval work. I'm just a tad jealous...