Another 5k and Not Quite so Messy

[Birdlady64]

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!

healthunlocked.com/bridgeto...

[Instructor57 Graduate10]

A good 5K there 👍

And nothing messy about the splits 😁

After all, the only point of negative splits is to ensure we have enough in the tank to finish the run !

If we know we can finish it then the negative splits are irrelevant 😁

And absolutely right , the slower longer runs will improve your natural pace !

As we know , Running slowly makes faster runners 😁👍

[Birdlady64 Graduate10 in reply to Instructor57]

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.

[Instructor57 Graduate10 in reply to Birdlady64]

Nice to take the pressure off and just enjoy running sometimes 😁👍

[Birdlady64 Graduate10 in reply to Instructor57]

Yes it absolutely is 👍

[Tillybeach Graduate10]

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!!!

[Birdlady64 Graduate10 in reply to Tillybeach]

Thanks!

Yes a run is a run whatever and us better than no run at all.

I hope you sort your tech issues but it had been nice to run recently without fixating too much about the stats.

[Roxdog Graduate10]

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......

[Birdlady64 Graduate10 in reply to Roxdog]

Well done on signing up! Nice to have some friendly company

Yes - I reckon it will be perfect for a workday lunchtime run. And it's nice to mix it up a bit

Good luck for your physio appointment tomorrow 🤞

[Roxdog Graduate10 in reply to Birdlady64]

Thank you. It's been cancelled! I'm going to get an online appointment soin, so will just not do very long runs until then.

[Maz1103 Graduate10]

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!!😂

[Birdlady64 Graduate10 in reply to Maz1103]

😂

He meant well I am sure. Sounds like he's proud of his mum to me

[Maz1103 Graduate10 in reply to Birdlady64]

The cruelty of youth but yes he meant well!!

[Roxdog Graduate10 in reply to Maz1103]

Haha! My son is pretty impressed with my running I think. We're invincible mums!

[Maz1103 Graduate10 in reply to Roxdog]

We are.. I often go with my girls, 20 year old twins. They nursed me through c25k and I love going with them ❤️❤️

[Hidden in reply to Maz1103]

😆😆😆👏👏👏👏👏

[SueAppleRun Graduate10 60minGraduate]

That’s a great time, we too signed up for the speed challenge and looking forward to trying to improve our 1k speed

[Birdlady64 Graduate10 in reply to SueAppleRun]

Thanks!

And that's brilliant! Hopefully we will all be faster by the end of the challenge.

[SueAppleRun Graduate10 60minGraduate in reply to Birdlady64]

It will be fun trying to beat our week befores time

[Birdlady64 Graduate10 in reply to SueAppleRun]

Yes it will

[Jools2020 Graduate10]

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 😂

[Birdlady64 Graduate10 in reply to Jools2020]

Ha ha! Half marathon! Brilliant! 😁 I think that would be right up your street and play to your strengths.

Thanks Julia.

You always seem to get such tidy splits!

Running doesn't come naturally for me but I do love it. I'm just happy to be out there and running with no pressure right now.

Oh, apart from the 1k speed challenge of course 😁

[Jools2020 Graduate10 in reply to Birdlady64]

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! 😂

[Mands50]

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

[Birdlady64 Graduate10 in reply to Mands50]

Thanks!

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 🏃‍♀️

[Hidden]

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 😊

[Birdlady64 Graduate10 in reply to Hidden]

Thank you!

Always so positive, constructive and encouraging

I woke up to read your reply and it has really made me glad I posted last night and made me smile .

A lovely start to my day

Thanks Hidden

☺️

[legzake]

Don't worry about speed for now - aim for consistency, and enjoyment.

Speed will follow naturally.

And well done !

[Birdlady64 Graduate10 in reply to legzake]

Thanks!

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

[Beatlesforever Graduate10]

Exciting! A great 5k and a new challenge ahead. Good times ☺️👏👏🎉

[Birdlady64 Graduate10 in reply to Beatlesforever]

Thanks! Yes - I'm quite excited to see how that 1k challenge pans out 😁

[Beatlesforever Graduate10 in reply to Birdlady64]

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! 💪🏃‍♀️

[PhoenixRise Graduate10]

Great run Birdlady64! Negative splits? Messy?! Absolutely not! An achievement! 💪 See you at the Speed Challenge starting line! 😉

[Birdlady64 Graduate10 in reply to PhoenixRise]

Ha ha! You will leave me for dead in a cloud of dust I have no doubt!

[PhoenixRise Graduate10 in reply to Birdlady64]

I’ll have a cuppa ☕️ waiting and will wave some Pom Pom’s to greet you! 🤗

[Birdlady64 Graduate10 in reply to PhoenixRise]

Oooh! Pom poms! I can't wait 😁

[Lifluf Graduate10]

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.

[Birdlady64 Graduate10 in reply to Lifluf]

Thanks!

Well things seem to be heading in the right direction.

You can always tell when somebody isn't going to acknowledge you - it's fun to wind them up by offering a deliberately over cheerful "Hello!" 😁

I'm searching for a flat/downhill section for my 1km challenge (or is that cheating? 🤔)

[Lifluf Graduate10 in reply to Birdlady64]

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 😂😂

[Birdlady64 Graduate10 in reply to Lifluf]

that is always a danger - yes

[Runjilly Graduate10]

It's your run, another 5k. It's not slow Birdlady. We are all different ages, different abilities. Be proud you are a runner!

Well done for entering the speed challenge ☺️. I'm only thinking about it at the mo!

[Birdlady64 Graduate10 in reply to Runjilly]

Thanks - yes it was my run, and I own it. And of course I am proud of what I've achieved, as a dedicated anti-runner, until 7 months ago! 😁

Oh go on - do sign up for the speed challenge. It sounds like fun - I may well end up totally embarrassing myself, but I don't care any more!

[Littleoyellow Graduate10]

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 😁

[Birdlady64 Graduate10 in reply to Littleoyellow]

Yeah - those pesky hills are a bit of a pain.

Sometimes I think intervals are fun, and sometimes they are an absolute pain that I never want to do again.

As for those grump pots deliberately not saying "hi" - well it is their loss. It just encourages me to be over cheerful with my "Hello!" 😁

Good luck for the speed challenge - see you there!

[Littleoyellow Graduate10]

I'm with you all the way- and good luck to you too 👍