Slow and Steady 5K away from IC: I ran a 5K... - Bridge to 10K

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Slow and Steady 5K away from IC


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.


34 Replies

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

damienairModerator in reply to Grannyhugs

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

JazzyrunnerGraduate10 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!


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


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. 😊

damienairModerator 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.

AlMorrGraduate10 in reply to damienair

👍 🏃🏾


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 :)

damienairModerator in reply to RunaroundSue

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


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. 👍🏃‍♂️😀

damienairModerator 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.😀

RunaroundSueGraduate10 in reply to damienair

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


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

damienairModerator 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.

Dexy5Graduate10 in reply to damienair



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

damienairModerator in reply to Dexy5

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


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

damienairModerator in reply to Hidden

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


Well done getting back out there without provoking your injury.


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!!

damienairModerator 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.


MummycavModerator 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 🥺

damienairModerator in reply to Mummycav

Ah no. Are there any other parkruns close by?

MummycavModerator 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 😉

damienairModerator in reply to Mummycav



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 🏃‍♂️👍

damienairModerator in reply to Run46

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



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! 👍

damienairModerator 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.



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 👏👏

damienairModerator 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.


How'd parkrun go? Feeling okay?

🎅🐱 Xmas Katnap 🐱🎅

damienairModerator in reply to Katnap

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

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