Steady 4K - Consolidation 29: I like to do a... - Bridge to 10K

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Steady 4K - Consolidation 29

Jools2020 profile image
Jools2020Graduate10

I like to do a 30 minute run once a week, so this was it! Occasionally, I stretch it to do 5K, but I had recently done that so decided on a steady 4K.

Perhaps slightly overdressed in my running tights and long sleeved top, I set out a little later than normal and was not happy to see all the traffic. I had to run on past where I normally cross the road to avoid standing and waiting. Then turn and run back when I could see it was clear. Perhaps in future I’ll start my run at that point!

As usual, I can’t judge pace for the first km. Fresh legs and good air quality just make me want to go! I check my watch and see a ridiculously fast pace so slow down significantly. After that, I settle down and enjoy the run. Looking at my watch, I see that I’m running in Zone 5 - but only just. I have numbers set for the zones now, it seems easier than swiping. It’s reading 5.1, so I just go with it. I don’t feel I’m pushing that hard.

For the 4th km, I am able to push a bit more and do so. No dramas on this run, just an enjoyable morning run to set me up for the day! 😄

Splits 7:11, 7:24, 7:19, 7:13

22 Replies
Birdlady64 profile image
Birdlady64Graduate10

Great stuff Jools! If only we could crack this business of setting off too quickly!

That traffic is a pain isn't it. I noticed a lot more on my morning runs since the schools have been fully back.

The pic is lovely as usual. The perspective makes it look like the water is going uphill (or coming downhill 😁) which obviously it isn't bearing in mind where you are!

Jools2020 profile image
Jools2020Graduate10 in reply to Birdlady64

I just can’t crack it 🙄. I suppose it’s just experience and we have to keep trying.

The pic is the River Delph. If you walk ten 20 minutes or so along the bank, you can see the WWT across the washes on the right. In the winter, the river floods so the area on the right is all water. Wonderful! Oh, the Whoopers have started to arrive.

Birdlady64 profile image
Birdlady64Graduate10 in reply to Jools2020

Beautiful! Autumn is definitely here

Boom Boom shake the room!!

Awesome going 😁

Jools2020 profile image
Jools2020Graduate10 in reply to

😂 Thank you!

Instructor57 profile image
Instructor57Moderator

Nice run jools 👍

yes, i felt a little overdressed in tights by the time i had finished haha.

also noticed more traffic with the run starting a little later .

i think this morning was a bit of a weather window !

some nice splits there ! 😬

Jools2020 profile image
Jools2020Graduate10 in reply to Instructor57

Thanks Ian. First km was a bit fast. I noticed at one time a pace of 6 something. So had to slow down. Other than that, splits were ok! 😀

Birdlady64 profile image
Birdlady64Graduate10 in reply to Jools2020

6 something? !!

I don't think I've ever been that fast! Definitely not since school 100 metres 😁

Jools2020 profile image
Jools2020Graduate10 in reply to Birdlady64

Yes! I did a 2K fast run last week with an average pace of 6:40. Both kms were 6 something. One day I’ll be able to sustain it 🤞

Birdlady64 profile image
Birdlady64Graduate10 in reply to Jools2020

I'm certain that day will come.

Nice picture! I find making sure my steps are short stops me running too fast at the beginning. My current aim is to achieve 4 K in 30 minutes, but I live in a modestly hilly area, so it’s not so easy. Funny, I actually achieved 7:27 per km on my graduation run at the end of August, but that was on the flat by a canal.

Jools2020 profile image
Jools2020Graduate10 in reply to BradC

That was my aim when I first graduated, but i couldn’t do it. It wasn’t until I started going on the long, slow runs that I did it. Even though it’s flat where I live! I think I was shortening my stride, but perhaps not enough. 👍

Well done, what a way to start the day

Jools2020 profile image
Jools2020Graduate10 in reply to wobbles_when_runs

Thank you, it was 😊 Set me up for more gardening 🙄

Roxdog profile image
RoxdogGraduate10

Sounds like a great run!

Jools2020 profile image
Jools2020Graduate10 in reply to Roxdog

I enjoyed it 👍

Tinytears60 profile image
Tinytears60Graduate10

Good run 👏👏

No drama’s - just steady and proficient with a lovely photo too 📷👌😍

Jools2020 profile image
Jools2020Graduate10 in reply to Tinytears60

Thank you Tinytears60. How are you? 💕

MccHa profile image
MccHaGraduate10

Great run Jools 👏👏👏 lets hope it’s nice weather tomorrow to go for my run 🤞🤞🤞 awful weather up here in the NW 😩😩😩

Jools2020 profile image
Jools2020Graduate10 in reply to MccHa

Thanks 🙏 MccHa. It’s not very nice here in the East, either! I want to run tomorrow, too. I’ll get up early tomorrow and see what it’s like 🤞🤞🤞maybe I’ll brave the rain 🌧 but not if it’s windy as well 💨

MccHa profile image
MccHaGraduate10 in reply to Jools2020

Another day without running today 😩😩😩 Awful wet weather up here in Lancashire our garden is flooded now ☹️

Maybe it’s a good thing as I can go for a long run (hopefully) tomorrow Sunday 4th 👍👍👍 the big day ...

Jools2020 profile image
Jools2020Graduate10 in reply to MccHa

It was horrible first thing, but I did go! Check out what I did on the marathon forum 😄

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