I wasn't sure what to do for my run this morning. There's not enough time on a workday for a longer run. I toyed briefly with the idea of a shorter interval workout, but somehow that seems too much like hard work at the moment.
I opted for a relaxed 4k and set off on a shortened version of my usual route of late past the Rugby Club. I saw several runners I recognised from previous runs - two of which I'm on nod, smile and "Good Morning!" terms, and one who never even wants to look at me as we pass in opposite directions. Oh well!
I'm trying to figure out how to pace myself, so I didn't look at my watch at all again today. I managed to reign it in a bit over the first km this morning - but I was still a little bit too fast.
My 4k splits were 8.04, 7:47, 7:55, 8:13. Still a bit messy, but better than Saturday's run.
Having reached 4k, I was still about 1.5k from home so I decided to continue on to 5k. Approaching 5k I glance down at my watch and realise I'm really close to another sub-40 minute 5k - my second in 3 days!
In the end it was not to be as I reached 5k in 40.07. Close, but yet so far.
I realise these times are slow by many standards, but I am quite pleased. The longer slow runs seem to have improved my natural pace on these shorter runs.
I think enthusiasm may have got the better of me though as, in a moment of madness, I signed up to rosebi's speed challenge here. Wish me luck!
Thanks - I guess you're right about the splits in a way. Although I can finish the run it would be nice to finish with more left in reserve though.
My focus before was just on getting to 10k for the Vitality 10,000 which wasn't really on my radar to start with. Having done that the pressure has gone and it feels like I can just run for my own enjoyment.
Well done, good acheivements. I just conquerored another 5k too. Thought I was doing well too but much the same speed . At least we got out though!!!
My fit bit versa 2 is no longer connecting to gps so extremely inaccurate. Have to go direct into Strava. Always worry it won't work it or I'll press it by accident. Be nice to have a watch that worked and accurate!!!
I like the sound of your run, just perfect on a work day.
I've also signed up for the speed challenge! 😂 I need to rein in my obsession with very long runs a bit and start enjoying the shorter ones! Work work work......
I don't worry about speed too much now. I'm proud of what I have achieved in my 50s. In fact my son 22 just said "not many women as old as you can run 10k mum, that's really good" 🤔🤔 errr... Yeah right thanks for that!!! Backhanded compliment springs to mind!!😂
That’s a good run, Diane! I think pacing yourself is tricky and something we will learn through experience. I like to back off completely for the first km because it makes for a much more comfortable run and I can finish strong. It’s still hard to get that right. If I succeed, that the negative splits often just happen on their own 😀
Also, I really enjoy those “what shall I do today” runs. I start running and it’s all a surprise 😂. I’ve got a niggling hip at the moment, not a running injury, too much heavy lifting over the weekend - so I’ll see how it feels in the morning,
My son said on Strava ‘Steady on, Mum! You’ll be trying to run a half marathon next!’ He was a bit taken aback when I told him actually, yes, that’s the plan 😂
I don’t always manage the splits as I would like them! I’m enjoying running without pressure, too. Must be something in the air 😊 my training plan has gone to pot! 😂
It’s the 5k that counts not the time it takes - eventually you’ll get faster. I was up to 5k before lockdown 1, lost the plot and have struggled to get back to that again but trying to build up again. This running malarkey is a mental effort as well as physical and I think you’re doing brilliantly- well done and good luck for your future runs x
You are so right there about the mental side of things, and we all deal with that in different ways. It's what makes us stronger I think.
Happy running 🏃♀️
Firstly, messy splits or indeed runs are ace. Like the ripples on the sea, they soon settle down and it becomes closer. Secondly your 'slow' 5k is fine. Remember this is someone else's fast just as my best 5k is 23 minutes, someone else's will be 16 so I'll be slow!!
Longer and slower runs do help I believe. I try to run after work in the autumn and winter so don't run as far. Usually 5m as a minimum and a long one at the weekend. However we keep consistent is so important so well done you. Keep going, keep being messy and keep being you 😊
I'm not particularly worried about speed. Just happy to be running. Was a bit annoyed at just missing another sub-40 run, but then I was aiming for slow so I can take that as a win I guess
I'm so jealous! I would quite like to join in but not really what my foot needs at the moment, I'm still being careful to avoid ending up on the IC again. Good luck with it! 💪🏃♀️
Doesn't sound slow to me Birdlady and your splits are not that varied either!
It's funny how some people don't acknowledge you when you pass. I say good morning to everyone I pass, runners, walkers, dogs and cyclists😂. Very very few don't reply.
I've entered for the speed challenge too. I'm trying to decide which kilometre I will do it over. I'll probably be the slowest but hopefully it'll be fractionally faster at the end.
I don't think it will matter if it's uphill or downhill so long as it's the same stretch each time. I was thinking its more about a kilometre where I'm less likely to trip over something or slide in the mud while I'm hurtling along 😂😂
Hi Birdlady 👋 I've ditched interval runs myself while consolidating at 10k, and enjoyed a 4k run yesterday evening where I repeated a loop with a bit of a hill 4 times to start getting my body used to the notion that the world isn't flat 😂 I think that a change is as good as a rest and don't want to begin to see doing intervals as a chore, but will go back to them when I'm ready to work on my 5k time 🏃♀️ I think it's a bit sad when folks feel unable to acknowledge us as we pass them, but I still offer a cheery greeting as I hope that if someone isn't in a good place then it will help 😁 and if they're just a grumpy boots then it will make them think 🤔 sounds like you had a great surprise 5k run and your 2nd best time 👏👏👏 I too will see you on the speed challenge - let's see if it speeds us all up - I'm living in hopes 😁
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Another slow 5k
Intervals 😳
Tips for improving pace, please 😮
