Nike Run Club 10K Head Starts ๐Ÿ‘: I couldnโ€™t... - Bridge to 10K

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Nike Run Club 10K Head Starts ๐Ÿ‘

Jools2020
Jools2020Graduate10
โ€ข48 Replies

I couldnโ€™t run yesterday. I fell off my bike on Friday and hurt my knee - fortunately itโ€™s just bruised and is fine now. A change in technique with my bike riding should now mean fewer falls! Donโ€™t even ask ๐Ÿ˜‚

So I checked the weather forecast for this morning and no wind! No rain! Heavy cloud/mist. All ok - but air quality poor. No one with asthma wants to see that, even though my asthma is mild.

I decide on a 10K, but go prepared to run longer. A few minutes into the first kilometre is enough to know that it wonโ€™t be longer! The air is really heavy and my heart rate shoots up into Zone 4 as soon as I start running.

The Head Starts guided run with Coach Bennett is excellent. He makes a number of statements for you to consider during the run.

Iโ€™m running my 8K loop with 2K tagged on at the start. My run begins on a single track road by the river, where there are a couple of fisherman spaced out on the river bank. Iโ€™m running slowly enough to be able to chat to them both in turn as I run past. I do like to be fair ๐Ÿ˜€. A quick chat with a resident walking his Cocker Spaniel.

I arrive at the gate at the end of the lane and touch it before I turn round to run back, because thatโ€™s what you do ๐Ÿ˜Š! My breathing isnโ€™t brilliant as I cross the main road at 2K. I ease off a little as I remember that Iโ€™m going to let my running ebb and flow. I wonโ€™t be chasing PBs on this run, I run past my house and that distance demon ๐Ÿ˜ˆ tries to get me to go home! What? After 2K? I donโ€™t think so!

I carry on with my circular route. Once warmed up at around 3K, I allow myself to speed up a little, but itโ€™s not long before I have to pull back because of my breathing. The run continues in this way, speeding up, holding that pace for a while, then easing off and slowing down. I take regular walking breaks for 3 or 4 seconds to drink some of my Tailwind drink. I canโ€™t manage to drink while running, it would be like a scene from โ€˜Airplaneโ€™, but itโ€™s real progress to do so while walking. I used to have to stop completely!

Coming back into the village I decide not to finish strong today. Itโ€™s been hard work! But Coach Bennett has other ideas as he likens the end of the run to a relay race, where you pass the baton in a stronger position than when you received it. OK Coach! Iโ€™ll do my best! And I pull out a few stops and manage to run my best km at the end! Another 10K in the bag, although this one was tough!

Negative splits achieved to my surprise!

First km 8:49

Last km 7:41

48 Replies
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Imc50
Imc50Graduate10

Woweeee Jools2020 what an eventful run packed full and I felt I was running also ๐Ÿ‘. Just please try to keep upright on that bike, interested to hear about your new technique for not falling off though, ๐Ÿคจ

Jools2020
Jools2020Graduate10 in reply to Imc50

I was trying to set off and stop like I did on my childhood bike - while seated on the saddle; but on my new bike (a gravel bike) my toes are barely touching the ground. Stopping was precarious, hence the falling off! While I was riding, I was constantly worrying about stopping. Then I watched some YouTube videos and realised I had to start with both feet on the ground, astride the bike and not seated. One foot on the pedal ready to set off - launch and start pedalling, sitting on the saddle in one fluid movement! Stopping by coming out of the saddle first while braking, then putting the other foot on the ground. Canโ€™t believe I made such a basic mistake ๐Ÿ˜‚

Imc50
Imc50Graduate10 in reply to Jools2020

๐Ÿค•๐Ÿคฆ

Jools2020
Jools2020Graduate10 in reply to Imc50

Feeling a bit embarrassed about the whole thing ๐Ÿ˜. Maybe I need a few lessons!

Beachcomber66
Beachcomber66Graduate10

That sounds like the perfect run; not pushing too hard, interesting environment, plus negative splits. All that is needed to top it off is a flat white and triple chocolate brownie๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹; sorry got a bit carried away there! I have got into the habit of testing my peak flow pre run and if things seem a bit tight I use ventolin. I am sure that it knocks 5bpm off my average heart rate on a run. One of my allergies is connected to Christmas trees, and most of my running is through woodland, so it makes sense to keep an eye on things. Well done on an excellent morningโ€™s work.๐Ÿ‘

Jools2020
Jools2020Graduate10 in reply to Beachcomber66

Spooky. I read your message as Iโ€™m waiting in a Costa car park for my friend to bring me a flat white and a cake! Weโ€™ve parked our cars Cagney and Lacey style for a socially distanced coffee ๐Ÿ˜€. Thanks for hints about asthma, I should have taken ventolin before I went out ๐Ÿ‘

Beachcomber66
Beachcomber66Graduate10 in reply to Jools2020

Ah, your training is complete; you are now a Jedi!!๐Ÿ™‚๐Ÿ™‚

Jools2020
Jools2020Graduate10 in reply to Beachcomber66

May the force be with you! ๐Ÿ˜Š

Hareshaw-Granny
Hareshaw-Granny60minGraduate

Awesome run and good time, given that your air quality is poor.Hopefully thatโ€™s going to be the rough time Iโ€™ll be trying to aim for next year. Please share your anti falling off your bike technique as @Imc50 asks. I could certainly do with it!! Did manage one yesterday without event๐Ÿคฃ. Happy running and cycling ๐Ÿƒโ€โ™€๏ธ๐Ÿšด.

Jools2020
Jools2020Graduate10 in reply to Hareshaw-Granny

Thank you ๐Ÿ™ See my response above about the bike technique ๐Ÿ˜‚

Hareshaw-Granny
Hareshaw-Granny60minGraduate in reply to Jools2020

๐Ÿ‘๐Ÿšดโœ…

JoePhoto
JoePhotoGraduate10

Jools, love your posts! I know exactly what you mean by touching the gate post...because that IS what we do๐Ÿ˜†Must try Nike runs - and Coach Bennett! Enjoy rest... of the day!๐Ÿ˜‰

Jools2020
Jools2020Graduate10 in reply to JoePhoto

Thanks, Joe! Give the guided runs a go, they certainty keep my mind occupied while running ๐Ÿ‘

Birdlady64
Birdlady64Graduate10

Great run Julia - especially considering your knee, and the poor air quality.

I definitely feel like it's harder to breathe on some runs, especially when there's is anything in the air like wood smoke, or fog. I had asthma as a child but grew out of it and haven't actually had an inhaler since my late teens/early twenties. I wonder..

I haven't managed to get out there this weekend. Errands yesterday, and a weeks poor sleep finally caught up with me this morning. Going for a walk with Mr B now instead.

I'm intrigued about you anti-falling-off technique too!

Jools2020
Jools2020Graduate10 in reply to Birdlady64

Thanks, Diane. My asthma is only mild now, fortunately. I had a bad spell about 20 years ago, but it settled down. Iโ€™ve answered the bike technique question above ๐Ÿ˜Š

Birdlady64
Birdlady64Graduate10 in reply to Jools2020

Ha ha!๐Ÿ˜Well yes! Of course ๐Ÿ˜‰

Birdlady64
Birdlady64Graduate10 in reply to Jools2020

I also meant to say - I did the 10k Head Starts for my Magic Plan graduation run and Vitality 10,000. I thought it was good and I remember some of the comments really resonated at the time

Jools2020
Jools2020Graduate10 in reply to Birdlady64

Itโ€™s a good one! Iโ€™ll use it again.

Littleoyellow
LittleoyellowGraduate10

Great run report Jools as always- I did this run earlier in the week and will be using it again- hope you recover from your hurt knee- flat white and cake ought to help ๐Ÿ˜๐Ÿ‘

Jools2020
Jools2020Graduate10 in reply to Littleoyellow

Hi! Thank you ๐Ÿ™. Yes, coffee and cake always works!

Dutch-Fraggle
Dutch-FraggleGraduate10

Congratulations on another 10k ๐Ÿ™Œ๐Ÿ‘

Jools2020
Jools2020Graduate10 in reply to Dutch-Fraggle

Thanks! I canโ€™t believe that this is becoming a regular weekend run for me! Not too long ago I struggled to do 5K.

Roxdog
RoxdogGraduate10

Well done for running after your bike accident! A great run for you today. I admire your consistency!Haven't run since Tuesday! Oh dear, well, it's just been a difficult week.

Jools2020
Jools2020Graduate10 in reply to Roxdog

Thank you, Roxdog. Before this week I had only managed 2 runs a week for the previous 2 weeks. Life got too much. Hopefully, Iโ€™ll be back to 3 again, but Iโ€™m going to be kind to myself and if I have to, Iโ€™ll get the scissors โœ‚๏ธ out to cut myself some slack! ๐Ÿ˜ƒ you should do the same and Iโ€™m sorry youโ€™ve had a difficult week.

Littleoyellow
LittleoyellowGraduate10 in reply to Jools2020

Well said Jools , now, where are those scissors...โœ‚๏ธ๐Ÿ˜ฌ

Roxdog
RoxdogGraduate10 in reply to Jools2020

My dog is very unwell, so a trip to the vet tomorrow. ๐Ÿคž

Jools2020
Jools2020Graduate10 in reply to Roxdog

Iโ€™m so sorry about your dog being unwell. Iโ€™m a dog lover myself and used to have 2. Now both gone to the rainbow bridge. I know what itโ€™s like to have a poorly dog. ๐Ÿคž

WillowandSola
WillowandSolaGraduate10

You fell off your bike? trying to do fancy starts and stops? goodness me you sound like my grandson Your poor knee though, at least it didnโ€™t stop you running today, shame the air quality is so poor lately, with less traffic it should be better but isnโ€™t

Jools2020
Jools2020Graduate10 in reply to WillowandSola

Haha! Iโ€™m so embarrassed about getting it so wrong. Itโ€™s a completely different bike to the one I rode over 50 years ago.

There was no traffic this morning. Maybe the air quality was poor because itโ€™s misty. Anyway, I still ran for 10K, so canโ€™t complain too much! ๐Ÿ˜Š

WillowandSola
WillowandSolaGraduate10 in reply to Jools2020

10k is magic isnโ€™t it? and I burned over 600 calories ๐Ÿ˜€then worked out Is have to do that 6 times in a week to burn off a pound and stopped doing suns

Jools2020
Jools2020Graduate10 in reply to WillowandSola

I still canโ€™t believe I can go out and run 10K just like that! It is a great distance. 600 calories? Wow. No wonder I canโ€™t put weight on.

WillowandSola
WillowandSolaGraduate10 in reply to Jools2020

Try giving up smoking, I gave up inJanuary and put on a stone, goodness knows what I would have put on if I didnโ€™t run

Jools2020
Jools2020Graduate10 in reply to WillowandSola

I read in one of your previous posts that you had given up smoking, That, in itself, is a real achievement and worth putting on a few pounds for! Well done!

WillowandSola
WillowandSolaGraduate10 in reply to Jools2020

Thanks, iโ€™m still slightly obsessed with the fact that I gave up, and ottemptedto smoke at all The best bit is I havenโ€™t actually gained any more weight over the last 3 months so at least itโ€™s not still going up

Jools2020
Jools2020Graduate10 in reply to WillowandSola

You can soon lose it if you want to. Seems to me that once you decide to do something, you do it! I dropped 1.5 stone when my husband left me and Iโ€™m just starting to put a few pounds back on and not look so gaunt. Iโ€™m eating very healthily now, so not so concerned.

WillowandSola
WillowandSolaGraduate10 in reply to Jools2020

I dropped weight when my marriage ended, then 8 months later met Willow and started to gain again, I was at my heaviest ever when I gave up smoking, I have so many clothes that done fit now but we eat very healthy food but donโ€™t eat before noon or after 8pm ๐Ÿ˜€

Jools2020
Jools2020Graduate10 in reply to WillowandSola

Thank you for telling me that, it gives me some hope for the future. Maybe I need to meet someone to gain some weight ๐Ÿ˜Š

WillowandSola
WillowandSolaGraduate10 in reply to Jools2020

It was the cooking, heโ€™s so appreciative

9weeks2Run
9weeks2RunGraduate10

Hi Julia,

Sorry you feel off your bike and hurt your knee, glad it is better now.

Well done on running another 10km run, ๐Ÿ…๐Ÿ…๐Ÿ…(do you run a 10km each week?) gosh especially impressive when the air quality was poor ๐Ÿ’ช๐Ÿ’ช. Fantastic that you kicked that distance demon into touch. Well done on your Negative splits and very strong finish โญ๏ธโญ๏ธโญ๏ธ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Very impressive that you can hold a conversation whilst running, apart from a quick hello I have not managed that!!!

Happy running ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธand safe ๐Ÿšดโ€โ™€๏ธ ๐Ÿšดโ€โ™€๏ธ ๐Ÿšดโ€โ™€๏ธ

Rebecca ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿ’ช๐Ÿป

Jools2020
Jools2020Graduate10 in reply to 9weeks2Run

Thank you, Rebecca, fortunately my knee is just a bit bruised. I think I was lucky! I was limping all day Friday so postponed my usual Saturday run.

No, I donโ€™t run a 10K every week. Occasionally itโ€™s 10 miles ๐Ÿ˜‚. Itโ€™s usually a long run for at least 10K. I wanted to do 12K today, but it wasnโ€™t to be.

I wouldnโ€™t even be able to hold a conversation with myself if I ran as fast as you do! Itโ€™s only because I run at โ€˜easy conversational paceโ€™ that Iโ€™ve been able to get to 10 miles at all. I just pootle along and look at the scenery! Itโ€™s only for the last few kms that I try and speed up a bit. Sometimes! ๐Ÿ˜Š thatโ€™s the joy of having my own plan, I can change the rules!

Tinytears60
Tinytears60Graduate10

Oh nooooo! ๐Ÿ™ˆ ๐Ÿšฒ I hope you are ok ๐Ÿ‘Œ

Great run .. given you have bruised knees

Take care Jules ๐Ÿ’•x

Jools2020
Jools2020Graduate10 in reply to Tinytears60

Thank you TT! ๐Ÿ’• Iโ€™m ok.

Hidden
Hidden

๐Ÿ™‚๐Ÿ™‚๐Ÿ™‚๐Ÿ™‚๐Ÿ™‚10k once again is a super marker. Good time on your feet but even better was that 'in the run' movement. This is where each experience gives you more armour for the next. I take 2 puffs of my inhaler before I go in conditions like that and it reassures me all the more. Good run, great 'in the run.'

Jools2020
Jools2020Graduate10 in reply to Hidden

Thanks, GTFC ๐Ÿ˜Š. Good advice about the inhaler. I meant to take 2 puffs exactly as you suggest, but got distracted checking out my new sports glasses!

MccHa
MccHaGraduate10

Good run Jools2020 hope all is well now and you are okay โœ… ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Jools2020
Jools2020Graduate10 in reply to MccHa

Thanks MccHa, I am ok.

Instructor57
Instructor57Graduate10

Well done Jools ๐Ÿ˜๐Ÿ‘Especially after you tumble off your bike !

Hope you are ok (and the bike ?) ๐Ÿ˜

Strange isn't it how some runs are just harder than others !

Well done for getting a 10k in though ๐Ÿ‘

Jools2020
Jools2020Graduate10 in reply to Instructor57

Thanks, Ian! All ok with me, just a bruised knee. The bike chain slipped in the fall. I am so clueless, I googled it to see how it all worked. Hooked it up to the bike stand and sorted it out ๐Ÿ˜€. All seemed fine when I rode it again on Friday. I think the air quality was to blame for the tough run yesterday, but I still managed ok.

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