Does anyone recognise that malevolent creature (bottom right)? We talked a lot about gremlins in C25k. I don’t hear much mention of them in Bridge. Are the more experienced runners so much better at managing/ignoring them that they don’t warrant a mention here?
I think I have regressed, in running fitness terms, both physical and mental. Well, I know I have and it’s easy to feel disheartened. I feel like a bit of a forum fraud here - I’m not sure I can actually run for 30 minutes/5k nonstop at the moment, let alone work towards 10k.
I went for a run this morning. It wasn’t early enough. I did some monumental faffage and didn’t leave the house until 9am when the sun was already well into its stride. My left knee was heavily strapped as it tweaked when I was climbing yesterday so I was determined to take it easy; to run soft; to run 5k. I downloaded a NRC Headspace Recovery Run for encouragement and support and left the house.
The first 2k or so went well. The knee wasn’t twinging and there was a cool breeze on the gentle sloping downhill stretch. I padded over the cattle grids and down the stone track to a couple of kissing gates into fields... ... ... some sections of which which haven’t been mown for a while.
Running through ankle length grass is hard work, particularly when you hit the uphills. I ran across one field and then took an unnecessarily long time to climb the stile into the next field. Ran across that one and practically collapsed over the kissing gate as I swung through in record slow time. And so it continued until the 4K mark: jog, collapse over a stile, jog, take a gate at slug pace, using each obstacle as an excuse to rest... when a nice lady on a geo-treasure walk (looking for virtual objects via her phone?!) coming the opposite way looked friendly so we stopped for a chat at a shaded gate. I stopped the watch at that point with relief and we chinwagged for a few minutes. Then off for home again, feeling a bit fresher, downhill now so able to keep running to the cattle grid, walking unnecessarily slowly across it and then jogging a little further to the formal lake in the gardens where I am lucky enough to be a tenant.
I lay like Ophelia in the cool water and had a gentle splash and swim before wandering home, shoes in hand.
It was wonderful. It should have felt wonderful. I mean, when you look at what is going on in the world... I live in a gorgeous place, have functioning limbs, have a job and a healthy child and a lovely boyfriend and enough food and running water... but those self-absorbed gremlins kept me company for much of the run today...they whispered you’ll never be able to run 5k (or more) again without stopping... you’d embarrass yourself at a Parkrun now... you can’t run fast, can’t run long, you can’t run... it’s ridiculous. I mean, you are out there running, and your head is saying you can’t run.
I think I struggle (particularly) when the so-called ‘easy’ runs, when you are trying to run easy, feel hard. It’s fair enough having to walk when you are really pushing yourself, but having to pause/walk when you are meant to be pootling along recovering feels rubbish.
In hindsight, a 6’40” average pace over 5k is NOT an easy run for me, particularly on a hot morning across undulating fields and tracks and stiles.
Lessons:
1. Run when it’s cooler.
2. Run slower.
3. Tell the gremlins to bugger off and get some perspective.
Written by
ktsok
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If I remember rightly the gremlins don't like bright light, so just keep getting out there. I went through a phase when I thought I had forgotten how to run - I had an unplanned week off and came back and couldn't even run 20 mins - it was sooooo hard.
I have gremlins on both my shoulders, one is telling me it's easier to just stop cos, in any case, I can't run anyway. The other is telling me that if I run faster I won't have to run for so long lol.
The only thing I have found to be true is that running regularly makes their voices quieter.
Also, my so-called "easy" runs are a heck of a lot slower than your easy runs. Maybe you could try running slower just once a week to give yourself that easy pace to go to when it gets hard? To give you an idea, I have run 5K in 40'45'' (my fastest) but lately with the heat I have been taking 45-48 mins - a real pootle
Haha, nice meme. The amount of bright Lycra and reflective stuff I wear and you would have thought those Gremlins would dive for cover!
Yes... I just checked the Runners World pace calculator and my easy pace is 8’02”, tempo pace about 6’45” and VO2 pace 6’07”. Can never remember what the latter two involve but slowing down at least 1’15” per km seems about right... so an extra 6+ minutes for 5k means you are doing it perfectly!
Yes they are. They do come and go. They seem to be around more if I’m having a bad running day because I’m low on energy or weather conditions are too hot or wet. If it is a nice bright day with fab temperatures then they don’t hang around for long.
I’m sure you’re doing just great. Keep it up 😃🏃🏻♀️
Wow, look at your pace! If I manage an 8 minute average pace for a km I'm over the moon! You are certainly a runner. I agree with backintime that an occasional slow and gentle run is a great idea. And just think about how far you've come since the very beginning of c25k! Would you have ever believed you could achieve what you can do now? I suggest you pop those gremlins in a bin and put the lid on! You are doing brilliantly.
Slow down, slow down, and then when you think you can’t, go a bit slower! What did the runners world tell you was an easy pace for you!! I bet it was no-where near what you did today. Take it slower and be kinder to yourself!
You are right, you are all right! Pacing remains a difficult skill to master and lack of longer run practice hasn’t helped.
The Runners World easy pace was 8’02”... oops! I will try... need to fiddle with the Garmin - I think it’s giving me a real time pace as opposed to an average pace, so I look at my watch and see 7’30” and then the km mark comes and it flashes up 6’30”!
My runners world training pace is 9.01, I tried it the other day, it’s really hard! But it did get me to manage 10k without stopping. Just keeping my muscles ticking over for the big 10k race on Sunday! I’ve done it once I can do it again 😎(no gremlins allowed here at the moment, I’m all about the positive for now!!)
Ooh wow E, you are going great guns! What’s not to be positive about? That’s an hour and a half of running, so impressive. Remember those days of freaking out over 20 minutes?!
That looks like a run where you started a bit quick, paid for it on the challenging third k, but got over that and finished off by producing some cracking negative splits on the way home. In other words, that looks like a pretty good run to me ……
Those darn gremlins! We definitely all experience them at some point or another. I find running the easy runs slow enough hard as well and often don't run them much slower (but all my runs are slow lately). I find after spending my summer running my trails where there is a lot of hiking up hills, I have to prove to myself I can still run without stopping. It takes a bit to get out of the habit of walking. But, you know exactly what you have to do. You've nailed it in your lessons learned. Don't dwell on this run. The next run is a new run.
Pacing is hard, isn’t it? I have lost my gears, I think. So I’m telling myself it’s an easy run and then running at pretty much the same pace as before. Then wondering why it feels hard! It isn’t rocket science but somehow the mind plays tricks... And I think you are right about forming habits - walking can become a habitual response to those toxic moments. Your trail running sounds lovely...
You're no fraud. I love reading your posts, we're lucky to have you here.
That's actually a really good question... Are the more experienced runners so much better at managing/ignoring gremlins?
I think I've accepted that running needs to be a part of my life. I'm more positive when I'm running, I'm more confident, I'm just a better person when I'm running. Experience has taught me that. Now that's a powerful motivator, and when you're battling gremlins, self doubt and fear, I just say "Running is good for me, this is right" And those gremlins can't come back with an answer, they try! They say things like "Why are you out here doing this? You're avoiding your problems!" And I answer "Because this is good for me, this is right" I say it out loud sometimes 😂 People walking their dogs think I'm mad.
I’d say you did well. Wish I could do that pace. Only in my dreams. Gremlins don’t go away. They lurk in the shadows. They need a telling off. You are a runner and you rock. So tell them to take a holiday. You are fabulous. 😊🏃🏻♀️
Yes the mind games are harder when you’ve not run for a while. It does sound like a nice run but it does seem fast (to me). Try making yourself go at 7,40ish if you want to do the same but continuously.
I’m sure if you do the same route in 2 days time, you’ll find it easier.
I’ve just had a break and bit worried about coming back... will remember to do a slow one first.
I think it’s because you watered the gremlin after midnight....
I agree, well done on what for me would be a whopping PB ! The heat is brutal at sapping energy, that was a brilliant run, by a brilliant runner ....ignore the nasty red-eyed monster in the corner...
Well, that’s an improvement. 😄👍 Haven’t commented because everyone else has said it all. Glad you’re hearing it loud & clear. Remember that advice for Newbies - easy, conversational pace? If I could run 6’40” while chatting comfortably I’d buy a lifetime supply of my shoes. 🤣 Perspective, young lady, perspective! And happy running from now on.
Loved reading your post, (and the bit about "monumental faffage" - I can so relate!)
You are most definately a runner!
Wow what a great time over such terrain!
You need some nice Fluffy Friendly Gremlins to tell you how to do a "Recovery Run": Please let me be that Fluffy Friend:
1) Map your run - find a level even surfaced run, with little or no inclines - no stiles, gates or cattle grids! - even if you have to drive to this destination.
2) Set your pace a good few minutes/km LESS than 6.XX!
3) Sort some calming music, no 'beat'... or perhaps if it's out in nature, just listen to the birds singing!
I tried to do a 'speed run' once and somehow accidently picked a NRC recovery run... which was so perfect, as my legs were just not feeling it - I did a slow 2 or 3k that day, but doing THAT type of run made me feel really really good...
So Ms Speedy... take it lovely and slow and follow your own advice - those Gremlins will be all fluffy and tame soon!
I am not sure the gremlins do go away with experience, they have a nasty habit of coming out if it’s too hot, or too cold, or you are slightly off for whatever reason. They can generate epic faffage as you describe, but usually retreat a bit once you actually start. Planning and commitment seem to be key.
But I’d say your gremlins are under reasonable control. I have never been able to run at that pace, with or without stiles, kissing gates, long grass, injuries or gremlins!
I posted earlier today about my sucky run this morning ktsok. The gremlins were out in their force from the moment I set off as it was simply too hot for me. Not really that hot compared to last week, but I don’t like running when it’s over 20 degrees and it was 🥵🥵
But I’m a stubborn 🐌 and kept going for 5k. I’d already ditched my long run idea before setting off which is just as well. I was so cross with myself for being a wilting wimp, I restarted by Garmin and ran an extra km slightly faster as penance! 😅
Oh, and your times are sooooo much better than mine! 😅
By the sounds of it, ktsok, you have already answered your own questions. But as others have said it seems like you’re doing pretty well. Please, please listen to the wise words being offered on this brilliant forum and DO NOT listen to any gremlins, who should be imprisoned beneath the cattle grids as you skip over them. Why? Because as always the forum is right and the gremlins are wrong. In fact, I’m rather jealous of your run:
1. Geo-tracker chatter
2. Interesting route
3. Breeze and shade, even if only briefly
4. Stiles and long grass are all preferable to pounding the pavements
5. That ‘Ophelia in lake’ moment! Every run should end that way.
I wish my runs were half as eventful as this. And I reckon there’s lots there to feel good about.
Thank you. Yes, lots of lovely and good advice from all these lovely peeps. And agreed - everyone should have a cool pond to jump into after these hot runs!
Battling the little buggers, no, I don't believe it does get easier, we just become more determined to not be ruled by them! I still have days I almost give in to them, but I know I'd only be letting myself down if I do, I'll suffer if they win.
I think your times look great for a non road run!
I wish I had your lake!
I think you're doing great, give yourself a bit more credit 💕😉
I find running slowly to be actually very difficult. I can start off ok but it's like my legs have a mind of their own, or get bored or something, because I end up gradually speeding up and speeding up. I can see it in my Garmin data that my cadence goes up over the course of a long easy run 🤦🏻♂️
The way I try to manage it is to configure one of the displays on my watch to show "lap pace", which is my pace in the current km of my run. If I leave it on normal average pace (which is from the run as a whole) I can end up running much faster than I'd intended without noticing until I start to get out of breath by which time it's already too late and the damage is done.
Ok, that’s interesting. I’ll have to have a play with the Garmin set up. I glance at the watch and it says I’m doing a 7’30” pace, for example, so I think I’m taking it easy, then flashes up 6’30” at the km mark. Argh! I’ll take a look at the lap pace configuration, thank you 😊
I find the instantaneous pace readout is usually OK, but does throw up completely spurious readings occasionally. There are some places where it always goes mad, probably due to the presence of power lines or something similar, but some other wobbles just seem entirely random. Although my pace judgement is pretty poor, I can usually tell if it’s lying to me in a big way 😀
Lots of great advice from lovely forumites already & it sounds like you're feeling more chipper? In fact I think I can hear distant squeaks from the 👾😈 in the bin! Every run, no matter how good, bad, long, short, speedy or slow is a triumph. All of us will have started C25K for health reasons because we care about our physical and mental health and every run is a positive choice we made even if it didn't go as planned. If I'm feeling jaded about my running I sometimes go out without my watch or just don't look at it so that I don't get bogged down by stats. That's when my gremlins start to tell me how rubbish I am. Be kind to yourself & revel in how marvellous you are! 🙂
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Severn Bridge 10k - long post warning ⚠️ 
If a runner falls over by the river and there’s no-one to see them fall...
And I took the little one with me
