Slow and Steady 5K away from IC

[damienair]

I ran a 5K training run last Wednesday and ended up pulling a muscle above my left hip just above my belt line. Last Thursday I was in agony only when walking up a stairs. I had to hold onto the bannisters with both hands. On Friday I was OK again, but decided to give running a break for a week.

I’m just back in from a nice easy slow 32:09 minute 5K and it felt great. No niggles, but I could feel a little bit of pressure on the muscle. So hoping for a pain and niggle free day tomorrow. It was my first 5K I’ve ran slower that 30 mins since March. Slow and steady was lovely. I think I’ll just forget about pace on Saturday and run parkrun at a nice relaxed whatever feels good vibe. I didn’t even look at my watch this evening which was great.

Damien

[Grannyhugs Graduate10]

Glad to hear the pain has subsided. Great 5k times even if you call them slow 😉

[damienair Administrator in reply to Grannyhugs]

Thank you. Last year a 32 minute 5K time was great fast time for me. It usually took 35 mins.

[Jazzyrunner Graduate10 in reply to damienair]

I love hearing little comments like this - my best 5k time so far is just over 37 minutes, so when I hear of people that I think of as fast saying that they were more similar to me only a year ago, I feel so boosted!

[Buddy34 Graduate10]

Great you got to run and with no pain. I think you're right about parkrun , just take it easy . Good luck 😊

[AlMorr Ambassador Graduate10]

Sorry about your injury last week but so glad that your injury has now healed, I wouldn't say that 32.09 is slow, I ran a 31.33 5K run this morning, it was the quickest time, apart from a parkrun that I have ran, round a local loch near to where I live, I wanted to get that particular run off my chest, so to speak as it was on the exact same course as the local Santa 🎅 Dash on Sunday which I was a spectator. 😊

[damienair Administrator in reply to AlMorr]

Well done. Last year I was running 5K in about 34-35 minutes. A 32 min 5K time was a parkrun fast run. This year I did a lot of interval training and longer runs. I managed to bring my parkrun PB down to 25:36. It took a lot of sweat 😓 and tears 😭. But little by little I improved and was getting parkrun PB’s almost every week for a couple of months. Next year I want to go sub 25. But for the time being I am going to just relax, take it easy. Keep a good base and enjoy some nice easy 5K runs.

[AlMorr Ambassador Graduate10 in reply to damienair]

👍 🏃🏾

[RunaroundSue Graduate10]

It seems as though you have done the right thing to ease back in. It is nice to run without any time pressure.

Oh hang on, that's what I always do

[damienair Administrator in reply to RunaroundSue]

Your right it was nice. I really really enjoyed it.

[cheekychipmunks Graduate10]

That’s a relief Damien. I’m glad you were able to get out for a lovely 5k (which seems pretty speedy in my world!). Have fun at PR, take it easy and I’m sure your hip will thank you for it. 👍🏃‍♂️😀

[damienair Administrator in reply to cheekychipmunks]

Thank you Cheeky. I’ve never done a parkrun in December before. So this weekend I will be getting my all weather parkrun badge. Another badge to collect.😀

[RunaroundSue Graduate10 in reply to damienair]

Excellent news. Have a good run. Take care if it is icy.

[Coddfish Graduate10]

I thought it was normal to need both hands on the banisters after running! But seriously, I am glad you are recovering.

[damienair Administrator in reply to Coddfish]

Thank you. I was like a 98 year old man trying to climb the stairs out of a car park in Belfast last Thursday morning. Oh the agony. Going down a stairs and walking were ok, but going up a stairs, oh the pain. 😀 But anyway my wife reminds me daily that I’ve never experienced real pain before.

[Dexy5 Graduate10 in reply to damienair]

😂😂

[Dexy5 Graduate10]

Ooch damienair, slow and steady for parkrun sounds a good idea.

[damienair Administrator in reply to Dexy5]

Thank you Dexy. I’m looking forward to it. First time to run a parkrun in December.

[Hidden]

That sounds nasty so good idea to take a break and then go slower. Glad you’re feeling better and enjoy ParkRun.

[damienair Administrator in reply to Hidden]

Thanks it feels a good bit better. I’ll take it slower tomorrow.

[ForbiddenPlanet Graduate10]

Well done getting back out there without provoking your injury.

[Mummycav Administrator Graduate10]

Glad to hear this damienair ...there's nothing worse than feeling a niggle and knowing you're going to have to take a break but listening to your body is the best advice I could give to anyone and that's exactly what you've done and that's paid off with this lovely sounding 5k...although that's a fast 5k to me, my fastest 5k is just over 35 mins so you are a whippet compared to me and I used to beat myself up about my time but I don't anymore because it doesn't matter how far how fast a run is a run at the end of the day. Taking it easy on Sat and running a relaxed parkrun sounds like just the ticket. It's so hard not to keep looking at your watch all the time I am guilty of that!!

[damienair Administrator in reply to Mummycav]

I’m looking forward to just going out for a nice easy 5K tomorrow. There will probably be a pacer day tomorrow at my local parkrun. I might volunteer for 32 or 35 minutes pacer if it has not been taken.

Hip is feeling better.

Damien

[Mummycav Administrator Graduate10 in reply to damienair]

I’m actually gutted, my parkrun is cancelled tomorrow and is being replaced by a 3k santa dash for a local hospice, id forgotten about it until I saw the post from park run reminding everyone that it’s cancelled and I’ve left it too late 🥺

[damienair Administrator in reply to Mummycav]

Ah no. Are there any other parkruns close by?

[Mummycav Administrator Graduate10 in reply to damienair]

Just found out I can register at 10:45 this morning to join in the Santa dash so that’s what I’m doing 😉

[damienair Administrator in reply to Mummycav]

Enjoy

[Run46 Graduate10]

That sounds sensible Damien, just enjoy the run and don't allow yourself to be tempted to race anyone 😉...injury free runners win every time 🏃‍♂️👍

[damienair Administrator in reply to Run46]

Thank you. I’ll take it nice and easy.

Damien

[NewRunner4 Graduate10]

Oh dear, how annoying with the muscle, but great that you’re on the mend - even if you do consider 32 mins a slow run 😂I’d be over the moon at that 😂 Take it easy at ParkRun and enjoy it without injury! 👍

[damienair Administrator in reply to NewRunner4]

Thanks. I’m looking forward to parkrun tomorrow. First time to run a parkrun in December.

I’ll take it nice and easy.

Damien

[Beachcomber66 Graduate10]

Not sure I have any muscles there Damien. At least I can’t pull one of them!! Did an easy 5k myself yesterday, really a recovery run from my calf massage (ouch!!). Always good to get the first one out of the way 👏👏

[damienair Administrator in reply to Beachcomber66]

I was a little stiff yesterday going up a stairs, but it was not sore. Looking forward to tomorrow. Glad your run went well.

[Katnap Graduate10]

How'd parkrun go? Feeling okay?

🎅🐱 Xmas Katnap 🐱🎅

[damienair Administrator in reply to Katnap]

Yes thank you. I volunteered as a pacer and ran 31 minute slot. I really enjoyed it.