From 💩 to WOOP! Week 5 - 8 km run - take 2

[iain-strachan]

Having posted on Sunday about a particularly 💩 5km run, this one was fantastic!

I really struggled on Sunday on the 5km, round one of my favourite parks where I'd done some of the C25K runs. But I ended up with my worst ever 5k time - about 5 minutes slower than the best 5k. Also I very nearly gave up after 1 km, and was contemplating calling it a day at 2 km. Made it to 5 but it was a struggle.

I had a bit of a hip niggle during it and thought I'd give it a rest for a week. But by yesterday the hip was feeling a lot better, and I resolved to do the 8 km run tonight when everyone else was out, so nothing better to do.

This time I seemed to fly round (relatively speaking - I'm still very slow!) and just about every km of the 8 was quicker than just about every km of the 5 on Sunday.

This may partly be because running on pavements is much more energy efficient than on grass or paths through the park?

But I was also over 5 minutes quicker than the 8 km last week, which wasn't a 💩 run - quite enjoyed it really, but I decided to take it really steady to make sure I didn't flake out before the end! And ... I did it this week in under an hour! Not fast by most standards but a good hurdle for me as last week was 64 and something. I believe this is what they call a "negative split" as I ran the first 4 km in 30:04 and the total in 59:20.

This time I wasn't consciously trying harder, it's just that the km splits came out faster of their own accord, and I was loving every minute of it. I always feel quite emotional starting the second half as I go back into the historic town of Abingdon, where I have lived for nearly 40 years, since graduation, and see it all appearing before me in slow motion (compared to car or bicycle). I find myself saying "I love this town!"

The best musical moment was in the final km, when, in my Spotify running playlist, came "Zombie" by The Cranberries. It is such a powerful song with a strong anti-violence message. The anger and outrage in the song made me want to kick the ground from under me, and so the final km was the fastest. I can definitely recommend that song for running to!!

Grannyhugs - you will be interested to know my Heart Rate statistics. For most of the run it was like 148-155. In the final Zombie-powered km it reached a maximum of 168. Also reached 164 going up a slight hill (which I always feel on the bike), but I was determined not to drop the pace.

The photo (from 2009) is the historic archway under which I ran tonight as part of the route. In the distance you can see the county hall museum, famous for the fact that buns are thrown from the top of it by county councillors on royal occasions. It is a tradition going back 400 years.

I absolutely loved this. And for some reason I love running after dark. And I love being on this forum!

[Irishprincess Graduate10]

Your post reflects your joy of running 🏃🤗 and shines through. Lovely photo, running through ancient streets, what’s not to love? Good running 💪

[over61andstilltrying Graduate10]

A lot of loving going on there! So good when a run just works. My run felt turbo charged yesterday hilly 7km, felt really pleased. Well done on your 8km! 🏃🏻😊

[Jazzyrunner Graduate10]

Sounds like a great run and I love that song too! Love to hear such happy reports 😊 and I must try running after dark - I think I might like it!

[Grannyhugs Graduate10]

What a great run that was and a magnificent time. I think we must be running very alike - I hope for 64min for my 1st 8k next week and HR average 155. Could the extended rest have hped your tim last night. I've been running with just 1 day rest for 7 runs now so after 7k tues, 14k walk yesterday I'll have day off today. Abingdon sounds lovely, nice entrance to welcome you "home". Happy running

[Fabulous450 Graduate10]

Congratulations Iain! You’ve found your happy run again! That sounds like an amazing run! You came back stronger! Well done you!! ❤️

[iain-strachan Graduate10 in reply to Fabulous450]

It was one of the best so far. It took me ages to come down off the "high"!

[Fabulous450 Graduate10 in reply to iain-strachan]

Aaah....that brilliant! Happy running! ❤️

[UnfitNoMore Graduate10]

Nice one... the run after a tough one is usually smoother, and yes, in theory pavement is quicker than grass as it takes less energy to run on. Negative splits into a beautiful town... it can’t get much better than that.

I’d forgotten about Zombie... adding it to my run playlist for the next occasion that I run to music.

Great running.

[Granspeed Graduate10]

Lovely post, full of the joy of running. 🎉 And a great antidote to that rather grim 5K. Sometimes I think both body & brain need a little down time to sort themselves out. You certainly seem to have come back regenerated! 👏🏼👍🎉

[iain-strachan Graduate10 in reply to Granspeed]

Ah yes but a good run sorts the brain out! As I thought afterwards: Head = Sorted!

Incidentally I notice you're a 60minGraduate. I wonder if I could claim that badge as it took me over 60 mins last week to run 8k! Slow but I was genuinely running for over 60 mins (about 64 I think). My son did a 10k in 64 mins in a race in London but had to walk some of it. I figure on a slow and steady pace so I'm not forced to slow to a walk.

Yes, the 5k was grim - or should one say "character building"? I didn't have to walk but almost gave up a couple of times!!

[Bluebirdrunner Graduate10]

Your enthusiasm is fantastic, it really helps those of us on the IC reminding us of the highs of a special run. I hope it won't be long til I'm back out running to that Cranberries track. 😊

Happy running Iain😊x