A Whole Run - Slow 5K 😊

[Jools2020]

I knew I wanted to do a slow run this morning - about 45 minutes - but I just fancied trying something a little different. Glancing through the guided runs of the Nike Run Club, I noticed A Whole Run with Coach Bennett and Andy Puddicombe of Headspace fame. I had heard good things on this forum about Coach Bennett and was already familiar with Andy as I have the Headspace app and found it to be helpful with my anxiety.

I decided that, for the first time ever, I would not have music on my run. This was major!

A breezy morning here in the fens. I made the right decision to wear my lightweight running jacket. As it was a slow run, I didn’t want to get cold, although I was wearing shorts. My legs don’t seem to get cold! My plan for the run itself was to keep in heart rate zone 3, but after the first kilometre, it became obvious that, after an anxious night, my heart rate was not going to cooperate this morning. My first kilometre pace was ultra slow, 10:54, but my heart rate had shot up to Zone 4 right from the start. I ditched the idea of keeping to Zone 3 and just ran at an easy conversational pace, deciding instead to try for a gradual increase of pace during the 45 minutes. I would try this by feel rather than keeping on looking at my watch, speeding up a bit for the last kilometre.

I really enjoyed the guided run and was able to concentrate fully on being in the moment, without the distraction of music. Increasing my pace gradually didn’t require much effort as it just happened naturally.

At the end of the guided run, I continued on for a few moments to get to a neat and tidy 5K 😀. It was a fabulous run, completely different without the music. It’s good to run occasionally without any pressure, just to enjoy the run. I enjoyed the spaces in between the talking and didn’t miss the music at all today.

Splits:

10:54, 10:25, 9:38, 9:28, 8:08

[dijep Graduate10]

This sounds a really interesting run. I'm the opposite I virtually never run with music I had a spell of running with podcasts but usually it just me. I know this is partly because I hate wearing earbuds but also I like to properly "be" in my surroundings. It's great how we all are different and when we want a change there's so many ways to mix up the runs. I'll save your post so I can have a go at the run sometime when I need a change. Thankyou x

[Jools2020 Graduate10 in reply to dijep]

This guided run allowed you the time to ‘be’ in your surroundings and gave you things to be thinking about, too.

I don’t get on well with earbuds. I have some bone conduction headphones and love them!

[dijep Graduate10 in reply to Jools2020]

I looked at the bone conducting type but wasn't sure how they'd work with wearing glasses, so ended up with cheapish Bluetooth buds

[Jools2020 Graduate10 in reply to dijep]

I wear glasses and they seem to work ok! I didn’t buy them. My husband didn’t take them with him when he left, so now they’re mine 👍

Might be an idea to try them in a shop if that’s possible. I just put them on first and then put my glasses on afterwards. 👍

[dijep Graduate10 in reply to Jools2020]

When I looked before I couldn't find anything about comparability with glasses so that really helps. I may have to have a look see now 😉

[Tinytears60 Graduate10]

Hi lovely- that photo reminds me of Halloween, all that’s missing is a pumpkin 🎃 I think it’s the colours.

Quite a few people are running with Andy Puddicombe the past few days- I will have to try.. tho like you, I love running with my music 🎵 🎧

I’m sorry you had an anxious night .. sometimes a run is just the ticket but then if you haven’t slept well energy levels won’t bother best.. I’m hoping your run has helped a little?.. it usually does me..

As you say just a nice slow run with no pressure or thought of pace! 👏👏

Home for the breakfast of champions I hope ... a bowl of porridge 🥣💕

[Jools2020 Graduate10 in reply to Tinytears60]

😀 Yes, I had my porridge! I snapped the photo at the end of the run, I see what you mean about the colours!

The run helped a lot. Running always does! I had already planned a slow run today, but it was actually just what I needed. The guided run was an afterthought as I was sitting waiting for it to get light and was just browsing the NRC app. I usually enjoy my music, too - today I thought I’d try without and it worked really well. 😀💕

[Vinchie13]

Sounds good Jools.

[Jools2020 Graduate10 in reply to Vinchie13]

It was a lovely run! 🥰

[Bontobpat]

Sounds interesting, after reading your post I thought I might try this one in the morning but then realised 45minutes would be a bit long for me still. 31 degrees here tomorrow (not that hot at 6am though) and I found the ‘A Hot Run’ in the list of Nike guided runs, 35 minutes, that should suit for my Friday run when I usually do my 5km. Another nice photo.

[Jools2020 Graduate10 in reply to Bontobpat]

I don’t think that 45 minutes is that much out of your reach, if it’s at ‘easy conversational pace’. If you stick to that pace, you won’t even be out of breath at the end 🙂.

Let me know how you get on with a ‘Hot Run’! I won’t be downloading that one anytime soon 😀!

[Beatlesforever Graduate10]

Lovely, look at those negative splits 💪👍 sounds like one of those beautiful runs, I haven't been able to enjoy a run without music yet but might give one of those NRC mindful runs a go. I tried one ages ago but had to move to a different one because they were talking too much and I couldn't hear my music 🤣🤣

[Jools2020 Graduate10 in reply to Beatlesforever]

Gotta love negative splits! 🥰

Haha had to laugh at you not being able to hear the music 😂.

[Slothgoesrunning Graduate10]

Sounds like a great run! Nice to try something different too 🙂

[Jools2020 Graduate10 in reply to Slothgoesrunning]

Sometimes the time is right to try something new 😀

[Littleoyellow Graduate10]

Your run sounds very uplifting Jools and has really made me want to try that run 😁 sounds like you smashed the gremlins out of the park today and I applaud you for your strength of mind 👏👏👏 and those negative splits are impressive 🏃‍♀️👍 kudos for getting yourself out of the door after a bad night - you deserved today's run 🤗 enjoy your achievement for the rest of the day 🏃‍♀️👍

[Jools2020 Graduate10 in reply to Littleoyellow]

Thank you, it was uplifting! I don’t think I’ve ever missed a run. I’ve always found something positive by running! After the worst night I’ve ever had, I put on my running shoes and ran for 10 miles. I’m not sure I should have done that, but too late, it’s done now! 😊

[Littleoyellow Graduate10 in reply to Jools2020]

I think we're all old enough, and hopefully wise enough to make our own decisions and do what we feel we must do for our own wellbeing 🤗

[Jools2020 Graduate10 in reply to Littleoyellow]

Very true! 😀

[Roxdog Graduate10]

Great run! Running without music is interesting- I went through a spate of no music, including on my first 2 10k runs, but seem to have gone back to it recently. It does allow for more just 'being I'm the run I think. Sorry you had an anxious evening/night, hopefully the run has worked it's magic!

[Jools2020 Graduate10 in reply to Roxdog]

Thank you! The quiet spaces allow you to reflect on what Andy was saying. Or just to be quiet and not think about anything! The run definitely worked it’s magic. It’s been a beautiful day here.

[Instructor57 Graduate10]

Nice one Jools , I have also been looking at this run since Couchphoenix mentioned it the other day , I intend to give it a go , also probably without music (as Spotify will not link to the NRC app on Android) although I could still run Spotify outside of the app !

Anyway, well done !

I am also very familiar with headspace for similar to reasons as you (as you know!)

So for my next run I need to decide whether to do the intervals workout or 'A whole run' 😁

[Jools2020 Graduate10 in reply to Instructor57]

Thanks, Ian 😊. Yes, I know. I really like the sound of his voice!

Decisions, decisions! Of course ‘A Whole Run’ can be run at whatever pace you like. I had already planned a slow run, so went ahead with my plan.

[JayJay_ Graduate10]

Well done Jools2020

I'm so glad that you had a good run

I think I will try running without music for a change .... and I do love Coach Bennett, so will be interested to try this one! I do struggle with making Strava, NRC and Spotify play nicely together so cutting out the music will help.

I had a lovely slow run in the dark this morning. I do love my early runs, but it is getting a bit dangerous in some dark spots .... so just ordered myself a headtorch! Yet another running accessory!! Not sure if it will work with my sunvisor though!!

[Jools2020 Graduate10 in reply to JayJay_]

I recognise you, we follow each other on Strava 😀.

Hopefully a head torch will help with those dark runs! I set out before it’s fully light and wear my chest torch. I’m not brave enough to run in total darkness, there’s very little street lighting here.

Yes, try that run, you can do it at whatever pace you like and I really enjoyed it 😊 - Julia

[JayJay_ Graduate10 in reply to Jools2020]

Perhaps I should have gone for chest torch then! Oh well .... I will have to make it work

[Jools2020 Graduate10 in reply to JayJay_]

I bought the chest torch because there was already a head torch here, but I didn’t like the feeling of it round my head! I can’t find it now to see if it works with a sun visor.

[9weeks2Run Graduate10]

That is wonderful that you had such a fabulous run Jools. Well done you for trying something new you are a ⭐️👏👏👏

[Jools2020 Graduate10 in reply to 9weeks2Run]

Thank you, always good to try something new! 👍

[9weeks2Run Graduate10 in reply to Jools2020]

I have found the picture of the plan for Ju Ju’s magic plan. I have done 9 consolidation runs may I ask your advice with regards to when I should start this? Was thinking of starting this next month do you think I would be ready?

Thank you

[Jools2020 Graduate10 in reply to 9weeks2Run]

Yes, I think so! Are you going to do the timed runs or the distance based runs?

[9weeks2Run Graduate10 in reply to Jools2020]

Great thank you!

Going to see how I get on over next few weeks part of me would really like to do the distance based runs but the numbers look scary week 3 and onwards!!

Thank you for your help

[Jools2020 Graduate10 in reply to 9weeks2Run]

You could start and see how you get on! With the distance runs, it doesn’t matter how long you take to do the runs. You can just slow down. Think how much you want to get to 10K 😀

[9weeks2Run Graduate10 in reply to Jools2020]

Think that sounds like a good plan!!

Thank you

[Birdlady64 Graduate10]

Brilliant!

I did 2 runs without any music or anything when I was in holiday in North Wales. It was wonderful to just soak up the ambience.

With NRC I just start my normal music player (amazon music) and play the NRC over the top. It seems to work fine.

[Jools2020 Graduate10 in reply to Birdlady64]

I thought I would just try without and it was really good! I loved the quiet parts 😀

[Birdlady64 Graduate10 in reply to Jools2020]

It's really uplifting to just be silent and in silence sometimes

Another wonderful photo as well - the light is amazing

[Interstellaires]

I randomly did the same run this morning and it was really enjoyable, I usually need music but it didn’t bother me at all, if anything I was less distracted and before I knew it I had completed 7.47km. I really like the NRC guided runs after completing the C25K a few months ago.

[Jools2020 Graduate10 in reply to Interstellaires]

I feel exactly the same! This was the first NRC run I’ve tried and for this run, I loved not having the music. I had already planned a really slow run, but it would work whatever your pace. I rather liked just running and not pushing myself. I’ll definitely try more of them.

[Buzzbeebh]

Thanks for sharing, Jools2020. I’m still on W7 on C25K, will remember for when I get to the point of running 5ks as normal 😃

[Jools2020 Graduate10 in reply to Buzzbeebh]

Looks like you’re doing really well! (I sneaked a peak 😀.) I should confess that I don’t often run 5Ks as normal 😀. I wasn’t one of the few that graduated being able to run 5K in 30 minutes - and still can’t. Occasionally I’ll go out on a 5K run to see if my time has improved (currently 36 minutes) but I prefer a 4K run. I don’t mind this, because although my pace has improved a lot since I graduated in July, my strength is running slower for longer.

Good luck with the rest of the programme! After you graduate and you’ve done a few weeks of consolidation runs, there are so many options open to you with where you want to take your running! I shall be doing more Nike Run Club guided runs in the future as I enjoyed this one so much. 👍

[Buzzbeebh in reply to Jools2020]

Thanks, Jools2020. 36 minutes is a great time. Very inspiring to read your posts.

[Jools2020 Graduate10 in reply to Buzzbeebh]

Thank you so much 😊

[sofaspud]

Great stuff. A Whole Run is one of my NRC favourites!

[Jools2020 Graduate10 in reply to sofaspud]

I loved it! I’m definitely going to look at more of them.