I nearly chose the title "a poor 10k" for this post, but decided to do a bit of analysis first. On the face of it this was a hilly first 4k(about 100 metres rise) and then a flat/ few rises 6k, which I stopped at 10k (in fact I made myself do 10k) because I just felt so heavy legged. It felt like a failure. I stopped for two minutes at the end of the hilly section because my sister rang (she always sends a what's app, so must have been important.... but no, it could wait she said ๐ฌ) So on I went, until I got to the cafe where I felt the need to reduce my liquid burden! So another stop! I then completed the 10k in 1:12:07 (I paused the watch for the two stops). My breathing was fine, my legs just felt like lumps of lead. It didn't feel good at all!
So here is where the analysis kicks in. First I did an hour's backstroke/ turning over into crawl mid length yesterday(core strength stuff). A while since I did that much backstroke so my legs will not have been used to the perpetual motion required. Second, without realising, I had run the hilly section faster than I had ever run it before. Finally, as a result of the two very brief stops, one at the end of the hilliest bit, I spent a much greater proportion of the run (40%) at 137 bpm or below. I never stop on a run, not since C25k, but I am beginning to think that maybe it could be an idea to have a short pause when the hilly section is finished as I try to grapple with these steep hills and run long distances all as part of the same run. It was only a minute or so stop but the heart rate drop was substantial. Anyway, moral of the above, for anyone still reading this ramble! Is that there is always something to be learned from a "poor" run even if it felt terrible at the time.
I have just had a "never before" cramp in my thigh muscle as I am typing!!! Swimming is definitely the villain of the piece! ๐
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Beachcomber66
Graduate10
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Every run is different , and it sounds like your swimming activities played their part. I do hope you returned to the cafe after for your usual order.
I decided to do my first run since GSR after my 2nd Pilates class of the week. Ooh that was difficult- no energy in those legs! Fortunately upthestanley arrived having run from home so I stopped after a km. I hope they do better at JonathanPโs 50th Parkrun else Iโll be with the Tailwalkers!
I had a little bimble around on the trails with Flossie this morning and felt the same Dexy! How many tailwalkers would they like on Saturday?! ๐ ๐
No leads involved in my dog exercising; thankfully her recall is good unless she sees a lady who may be up for a cuddle or better still have a pocket full of treats! Recovery time from running with all those people and travelling the distance on Saturday /Sunday should be suitably long! ๐
Another complication; making sure non running activities don't interfere with running! Swimming is usually ok; it is the rapid leg movement and the stretch on the upstroke which takes all of the effort. Hopefully next week's session will be more runner friendly! Sure your Park Run will be fine.๐
Well done there... fastest ever on that uphill is great, especially after the swim. The rate of heart rest drop is also a good indicator of your fitness level. Tough run, but you were tougher and got the job done.
Hey BC, donโt knock it! Youโre a strong runner and if you think back to when you started, I bet thereโs no wayyy youโd have imagined yourself tackling a hill such as that, let alone 10k, let alone after a swim! ๐๐โโ๏ธ
My legs had excess lead this morning but I remembered what theyโd done on Sunday and I forgave them. Be kind to yours, youโre brilliant! ๐๐
Thanks CC you are right. The old legs need a rest! They took me on a walk to the stationers this afternoon to find a map of moorland walks (which will become runs in my hands). The running shop confirmed that once you get above the big hills at the start of the moors there are many miles of pretty (in both senses) flat territory on top. A new chapter if I can psyche myself up to take it on! โฐ
Ooo that sounds amazing BC. I bet youโll have some wonderful views waiting for you up there. Thatโs a good idea actually, buying a walking book and making them into runs ..... ๐ค ๐๐
I think I might have been a dog in a previous life, I saw the word food and clicked on the post. Going to have to read it later because I think a run is calling...
I have got my head around it now thanks. There is a reason for the heavy legs so I am satisfied. That said, I should know by now that sometimes a run doesn't live up to expectations "just because" and there is no more to it than that. Too achievement focussed; blame my parents ๐
Well first of all let me tell you of my disappointment that this post only mentions food in the title and at closer glance it had nothing to do about food despite the brief mention of a cafe...
Other than that, wow a 10km that is still a fantastic great thing you did. What sucks is that you didnt enjoy as much as usual; could be you were a bit tired from the day before or that as you realised you run the start faster. Really interesting that a minute makes such a difference in recuperation but really useful to do it seems. Hope your sodkjfskldfjklj cramp goes away fast. x
Cramp gone thanks CP2. Not fluent in Icelandic but I get the drift of your last sentence ๐. Just to satisfy you, I went to the cafe post run and really enjoyed my flat white and toasted tea cake just for a change. One of the young ladies who works there confided that she had eaten 5 Bakewell Tarts that morning. I told her not to worry; she just needed a run; about 10 miles should do the trick! Enough food? I will ask for the recipe next time I am in there.๐
Sometimes it feels right and sometimes it doesnโt but you seem to have worked out why. 10k is still 10k and that sounds like a somewhat steep hill - Iโd probably have had to walk. Running along the tops sounds wonderful and a whole new set of routes to explore ๐
Thanks Sandie. I think the answer to the hills is that I should tackle them on two runs per week and not just one, although if I join the weekly 5 mile evening moor runs I will be doing two hill runs per week anyway. I need to see it as investment time; hard graft at the moment (and so tempting to wimp out and focus on flatter routes!) but it will get easier, presumably๐. The pay off is, as you say, the new routes it will open up. No gain without pain and all that ๐
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Just when I thought I was back on track...
Socks and other thoughts
๏ปฟ๐๐๐10K,๐ฎ who'd have thought I could do that 
What is this strange sensation, I thought.
