Friday 5k

[MartinKH]

Hope everyone is well and safe.

I set out today with a plan to run 5k, and try to incorporate a few of the ideas mentioned by some of you lovely folks this last few days on my request for ideas 💡 for interval runs.

I emphasise today wasn’t an interval run 🏃‍♂️, and the things I wanted to try were to not set off way too quickly on the first km ... and try to run a bit faster for every subsequent km.

These were all as per suggestions from Irishprincess

damienair

And

Hidden

You can see the results in the photo.

At one stage near halfway I had to speed up suddenly while crossing a road to avoid some maniac who must have mistaken the suburban road we were both on for an Autobahn with no speed limit.

Looking forward ( I think 🤔🤣) to trying some of those interval ideas from the above and others next week.

Happy running all 🏃‍♂️🏃‍♀️👍

[Irishprincess Graduate10]

That’s a speedy run! Good for you. Just be mindful that running fast is hard on the joints so maybe aim to do it once a week (you might already be doing this but just in case...) The last thing you want is to end up injured especially as you’re doing so well 🏃🙂

[MartinKH Graduate10 in reply to Irishprincess]

Thank you IrishPrincess.

Yes good advice about not aiming to run too fast too often. I do normally aim to run fast once per week, and that’s normally on my 5k run.

But I might have to revise that to run fast on my ‘beefed up’ interval runs from next week and have a slightly less fast 5k run a few days later.

The interval runs will probably be around half an hour including warm up and warm down runs.

Does that sound sensible, or is it too conservative?

Thank you again 🙏🏃‍♂️🏃‍♀️👍

[Irishprincess Graduate10 in reply to MartinKH]

Sorry I don’t understand what you mean about “beefed up” intervals. But the same advice applies, take it easy on fast paced runs and don’t do them too often. It is better to be slightly conservative on your speedy runs than over ambitious.

I don’t know what your goal is, I assume it is to run faster? If that’s the case, you should also mix up your runs and vary the pace. This builds stamina and endurance. And it’s a funny old thing that the long slow runs actually improve your pace too so make sure you build those into your schedule.

[MartinKH Graduate10 in reply to Irishprincess]

Thanks you again Irishprincess 🙏

Sorry when I say beefed up intervals, I meant that I’ll be starting more intense ones from next week compared to the ones I’ve been doing up to now.

I take on board your good advice though thanks , I won’t do fast runs too often.

Yes I would like to run a little faster if possible. A long slow run is one of my weekly runs, I have to get better at setting off slower on those ones too.

I appreciate you getting back to me again, happy running 🏃‍♀️ 🏃‍♂️👍

[Grannyhugs Graduate10]

Well done, great times. Happy running 🤗

[MartinKH Graduate10 in reply to Grannyhugs]

Thank you Grannyhugs, very well done on your run today 👏🏻

[Buddy34 Graduate10]

Great running and it may not have been intervals as such but it was a speedy one😊👍

[MartinKH Graduate10 in reply to Buddy34]

Thank you very much Buddy.

Well done on your 10k today, and so nice that you dedicated it to Myfi. 👍

[UpTheStanley Graduate10]

Nice one Martin 👏🏻👍

[MartinKH Graduate10 in reply to UpTheStanley]

Thanks very much UpTheStanley 🙏

I’ll be trying one of those interesting (?) interval sessions next week.

Happy running 🏃‍♂️ 👍

[Hidden]

It all looks spot on for me mate. There is a lot of advice on Global Triathlon Network, The Run Experience and The Running Channel which are all ace. The thing is that you are consistent and keep getting out there which in the end is everything. I would ideally like to set into a rhythm of a long slow one, middle steady one and shorter quicker one but it doesn't always work that way! Enjoy experimenting though and then you'll find what suits you. I think you've become an excellent runner so well done and keeeeeeep posting!!

[MartinKH Graduate10]

Thank you very much GTFC for the info on additional sources for advice 🙏 and for your words of encouragement.

Interesting to hear what you normally set out to do, sounds like a great plan.

I think I picked up a slight ( hopefully ) knee injury today, so will use the next few rest days to rest it and do some exercises on the knees. I was taking the weekend off running anyway, which is just as well.

Happy running 🏃‍♂️ 👍

[Hidden in reply to MartinKH]

Yes mate, go steady and take your time. I gave today a miss to rest mine so take your time. Slower squats (counting to three) up and down and 'Spanish Squats' are useful too. I've found standing with one leg on a stair gently lowering the other on the stair below x10 then change is helping too.

[MartinKH Graduate10 in reply to Hidden]

Good idea you giving it a miss today.

Thanks so much for those exercises, I’ll defo give them a go.

Enjoy you weekend. 👍

[damienair Administrator]

Very well done. Great consistent pace. Your doing great.

Damien