Joyful 4k to end 2020 ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐ŸฆŒ๐Ÿ’ซ: The entire... - Bridge to 10K

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Joyful 4k to end 2020 ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐ŸฆŒ๐Ÿ’ซ

GailXrunning profile image
GailXrunning
โ€ข35 Replies

The entire point of this morningโ€™s run was to enjoy it - to thrill in it, even. And I did enjoy and thrill; I loved every moment. I ran solo in the nearby park just as the sun rose - my first time here at such an early hour. It was quiet, but with enough people about to feel perfectly safe.

Having extended to 6k on Sunday on top of last Fridayโ€™s 5k, I wanted to pull back my distance to keep my progress steady. I could have continued, and would have loved to, but I didnโ€™t want to invite injury. I reined in the temptation.

The light was glorious as I arrived and once the sun was up, dramatic with shadows long. There were glimpses of the city centre towers gleaming in the pinkish sun. Birds were very active: parakeets were invisible but squawking loudly overhead; gulls, crows and magpies were on the fields. The ground was hard enough to run on, so for the first time in a while I was off paths and pavements, running on the grass trails. I thought a lot about the semi-frozen earth and how it felt. Just a few patches remained too soft and needed to be skirted.

A man struck out purposefully across the grass with a simple fold-up pushchair in front; the wheels squeaked, adding to the birdsโ€™ chorus. Why he took this direction was not clear: it offered no obvious shortcuts; he didnโ€™t appear to have a dog. In the distance, canine play got out of hand and I could see the gaggle of owners struggling to break up a fight as the growls and yelps drifted across the park. At the top of the rise, an elderly woman sat in her wheelchair, watching the sunrise; on my second circuit, she had turned to face in the opposite direction to avoid being blinded by the light; she could now observe the sun striking buildings and avenues of London planes. A young female runner and I exchanged smiles and greetings as we crossed paths along the stretch with the juvenile trees. An empty passenger train passed by as I ran the embankment trail.

My attention, however, was primarily on the pleasures of running, and just feeling happy and grateful for it. I also focused on my breathing and posture, reflecting on variations. Lifting of and from the hips and raising the sternum was my main thing today. I think Iโ€™m generally ok here, but even a few minor tweaks made a difference. I took in a short but steep incline towards the end. Iโ€™d refashioned my usual hat as a buff and used another fleece hat on my head. The buff kept me cosy without overheating, but using it over my mouth and nose just steamed my specs. Gloves and hat remained worn throughout, unusually, but I was absolutely fine with two light top layers and my tracksters.

Iโ€™ve noticed that my settled steady pace seems to be around 7:34 mins/km. Although I corrected it, I again took off too quickly at the outset. It really doesnโ€™t feel that way. I think I need that transition from walk to run to be a more focused moment: a place to gather, centre, breathe and set off exactly the way Iโ€™d prefer. Itโ€™s all a bit chaotic at present, and can get the run off to a less-than-ideal start. Itโ€™s not awful (or not usually), but thereโ€™s definitely room for improvement there. (I can see a Garmin beckoning... just to evade all the phone-fiddling, fumbling, stashing and zipping at both the beginning and end of the run.)

May 2021 eventually bring us a much kinder year - the start is not looking promising. Still, I can thank 2020, terrible as it has been, for bringing me to running.

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GailXrunning
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35 Replies
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Bambi2020 profile image
Bambi2020Graduate10

What a lovely, uplifting post- that sounds a perfect ending to 2020- a nice, gentle run out in the fresh air just for the fun of it. I lost my sense of taste and smell yesterday- awaiting the test results so that will probably be me in until Jan 9th- so disappointing ๐Ÿ™๐Ÿ™ - canโ€™t wait to get outside again. Iโ€™ll have to feast on all of the gazelle team posts about your runs outside in the meantime-Have a great New Years ๐ŸŽ‰๐Ÿ™‚

GailXrunning profile image
GailXrunningโ€ข in reply toBambi2020

Oh, that doesnโ€™t sound promising, does it... a key Covid symptom. โ˜น๏ธ And you were just getting so close to your isolation release date. How frustrating! I can just imagine your gazelle muzzle chomping at the bit. I hope the virus gives you no more than a minor niggle. Look after yourself. Will do my very best to send you some vicarious running. ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐ŸฆŒThank you, too, for your kind words.๐Ÿ˜Š

Bambi2020 profile image
Bambi2020Graduate10โ€ข in reply toGailXrunning

Iโ€™ll keep you posted- keep running x

Peter44 profile image
Peter44Graduate10โ€ข in reply toBambi2020

Oh no, that's not good, gutted for you, like gail says, hope it's not too bad for you, we'll have to do some team ๐ŸฆŒ runs for you!

Bambi2020 profile image
Bambi2020Graduate10โ€ข in reply toPeter44

Came back positive today- another 10 days in isolation๐Ÿ™๐Ÿ™ -canโ€™t see me knocking out a 10k for a bit- felt a bit tired walking up the stairs tonight! looking forward to reading all the team gazelle posts though ๐Ÿ‘๐Ÿป๐ŸฆŒ

GailXrunning profile image
GailXrunningโ€ข in reply toBambi2020

Take really good care of yourself, and listen to your body. Running is waiting for you when youโ€™re recovered. ๐ŸฆŒ๐Ÿฅ๐Ÿƒ๐Ÿผโ€โ™€๏ธ

Bambi2020 profile image
Bambi2020Graduate10โ€ข in reply toGailXrunning

Thanks xx

Runforurlife profile image
RunforurlifeGraduate10โ€ข in reply toBambi2020

Oh no ๐Ÿคฆโ€โ™€๏ธ just seen this! So sorry to hear, poor you.. And so close to your isolation release date. I really hope youโ€™re not feeling too bad and you get a mild dose. Take it easy and you will be out running free again before long x

Jools2020 profile image
Jools2020Graduate10

Great post from you! Lovely 4K to see out the year.

I always set off too quickly! I usually run for 30 seconds and check my pace on my watch. Yesterday I was aiming for just under 8:00 as I hadnโ€™t run for a week and wanted a steady start, I checked my watch and it was 7:05; how could I get it so wrong!! I know from experience thereโ€™s no way I could match that even for just another km. Drastic slow down ๐Ÿ˜‚. Need to learn how to start without that discrepancy.

GailXrunning profile image
GailXrunningโ€ข in reply toJools2020

Thanks, as ever. Thatโ€™s another reason in favour of a watch. Iโ€™ve got the phone app set to report every 5 minutes, which is more often than Iโ€™d like, but does give me an early-ish check. Half a minute in would be much more useful. Itโ€™s odd just how โ€˜outโ€™ my own estimates are; Iโ€™d have thought a whole minute per km different!

Jools2020 profile image
Jools2020Graduate10โ€ข in reply toGailXrunning

A watch is helpful, but it obviously takes a few seconds for pace to stabilise and you just glance at the watch. It also vibrates at the end of each km and gives you your average pace for that km, so if you are aiming for negative splits you know what to work towards. Love my watch! You can choose what info you want to see.

GailXrunning profile image
GailXrunningโ€ข in reply toJools2020

Very helpful to know this. Iโ€™ve spent time on the watch website just feeling paralysed by the options. ๐Ÿ˜‚ Which sort of worried me!

Jools2020 profile image
Jools2020Graduate10โ€ข in reply toGailXrunning

Most watches have a choice of what you see on the watch face as you run! I have 4 showing. Actual pace as Iโ€™m running, time spent running, distance covered and heart rate zones shown as a decimal. For example, if youโ€™re running in heart rate zone 2 it shows as 2.4 or 2.7, wherever you are. I find this way of showing it very useful.

This works for me, but I tried a few different options before settling on this. I donโ€™t need it to show average pace as it gives me that anyway at the end of each km.

GailXrunning profile image
GailXrunningโ€ข in reply toJools2020

Even more helpful advice. Thank you! ๐Ÿ™

Grannyhugs profile image
GrannyhugsGraduate10

What a beautiful post and a lovely photo. Running has indeed been the best thing for both mental and physical health this year in particular. Happy running ๐Ÿค—

GailXrunning profile image
GailXrunningโ€ข in reply toGrannyhugs

Thanks, Grannyhugs! ๐Ÿ˜Š It truly has. And, for those of us who started this year, itโ€™s a direct positive flip of the pandemic. Iโ€™d thought about c25k on and off for a couple of years, but it has taken the shake up of 2020 to see me follow through. Just wish Iโ€™d started sooner!!

Grannyhugs profile image
GrannyhugsGraduate10โ€ข in reply toGailXrunning

Brilliant, youโ€™ve started now which is the main thing. I think we all wash we started sooner but somehow think the time you do start and get into the correct routine is the perfect time to have started.

GailXrunning profile image
GailXrunningโ€ข in reply toGrannyhugs

You are spot on there. Mind you, what really slowed me up was my tech naivety. It was only when I played with Active 10 on my phone that I realised how easy c25k was. I went from one to the other in a matter of minutes. Iโ€™d imagined I would need some special kit.. like an old iPod... something I didnโ€™t have ๐Ÿคท๐Ÿผโ€โ™€๏ธ๐Ÿฃ๐Ÿ˜‚(There are a number of daft things like this on my journey!๐Ÿ˜‚.. including thinking B210k was a programme.) But, Iโ€™m now on track! ๐Ÿ˜

Peter44 profile image
Peter44Graduate10

Sounds a nice, perfect run gail, and well done for getting up so early, since i've been of work, i've been lazy, and laying in most days! ๐Ÿคฃ todays news, might mean another week on furlough. You still amaze me, how much you take in, and remember, while you run, can never rush through your posts! โ˜บ is M still on IC?Anyway, let's hope things, slowly get back to normal next year, but at least we've got our running, to keep us going! ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ

GailXrunning profile image
GailXrunningโ€ข in reply toPeter44

Indeed! M thinks heโ€™ll be ok for the next run. He took off the skin on his heel, so wearing shoes (even soft slippers) has been painful. (All this on top of the bruised/ cracked ribs from the previous episode๐Ÿ™„). I think heโ€™s missing the running, and is looking forward to getting back to it.

Peter44 profile image
Peter44Graduate10โ€ข in reply toGailXrunning

At least the league position, will help his mood!!! ๐Ÿคฃ

GailXrunning profile image
GailXrunningโ€ข in reply toPeter44

โœ”๏ธ๐Ÿ˜‰

RacingintheStreet profile image
RacingintheStreetGraduate10

Lovely post as always ๐Ÿ™‚ I do enjoy โ€˜shadowingโ€™ your runs . I look forward to getting back out for early morning runs such as this , most of my C25K was done over summer and at 6:30โ€™ish.

I used to pass two dogs (+ their humans) and that was it ๐Ÿ˜‚

Well, apart from the โ€˜hardy boysโ€™ (and ladies on a Tuesday ) golfers .

Beautiful ,peaceful sunrises just the odd Oystercatcher as I made my way down my โ€˜long and winding road โ€˜ to the shore .

Your photo and post has reminded me how worth it getting up is to catch the first light , must try harder and not have the extra cup of coffee ๐Ÿ˜‚โ˜•๏ธ

Super that you are so enjoying your runs too ๐Ÿ™‚

The key to enjoying runs ( for me anyway) is setting off slowly regardless of whether my pace seems ok at the time . It is never still ok 1/2 Kms further down the road ๐Ÿ˜‚๐Ÿฅต Iโ€™ve known this for months now but still fall into the trap ๐Ÿ˜‚

Amazing the difference even a small amount of seconds /km makes .

I have a Garmin 45 which I love ( itโ€™s the entry level with sufficient tech stuff for me to navigate , it has buttons not touchscreen as Iโ€™d be lethal with that . Was bad enough with the phone ๐Ÿ˜‚) .

These days I try not to look at it too much , although I have it set to alert me to my pace , but the stats once Iโ€™ve finished and looked at them tell the story of my run and usually make sense of how I felt during the run as well as showing progress . So I try and balance use or overuse of stats .

Hope you continue into 2021 with many more happy runs ๐Ÿฅณ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐ŸŽ‰

LottieMW profile image
LottieMWAmbassador

Fab post and photo!Iโ€™m not a morning person usually, but with dawn being so late at the moment, itโ€™s relatively easy for me to get out and get going! The light is truly beautiful too.

Sounded like an enjoyable run too...no pressure, just out there enjoying the freedom ๐Ÿ˜Š

Happy New Year ๐Ÿฅณ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐ŸŒŸโ„๏ธ๐ŸŽ„

GailXrunning profile image
GailXrunningโ€ข in reply toLottieMW

Thanks - and Happy New Year to you too. ๐ŸŽ‰Iโ€™m definitely benefiting from the later sunrise too. In a way, itโ€™s made the winter period additionally inviting because an early run is possible.๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿผโ€โ™€๏ธ

LottieMW profile image
LottieMWAmbassadorโ€ข in reply toGailXrunning

๐Ÿฅฐ

acountrycabbage profile image
acountrycabbage60minGraduate

Such a gorgeous account of your run, Gail, and what a lovely way to end the year that introduced you to running.

Best wishes for new running adventures in the new year! ๐ŸŒŸ

GailXrunning profile image
GailXrunningโ€ข in reply toacountrycabbage

Thank you for your kind words ๐Ÿ˜Š - it was a really great little run. (Did I just type โ€˜littleโ€™?! I did! Unimaginable not so long ago!) New year running plans are in development too. Best wishes.โœจ๐ŸŒŸ๐Ÿ’ซ

Kes101 profile image
Kes101

Always a joy and uplifting to read your posts. Lockdown also brought me to running so for that I'm grateful .....and fitter ๐Ÿ˜Š๐Ÿ™

GailXrunning profile image
GailXrunningโ€ข in reply toKes101

๐Ÿ˜Š Thatโ€™s so lovely of you to say. Thank you. ๐Ÿ™โ˜บ๏ธ And, yes, fitter too. Isnโ€™t it something to be heading into a new year with that one (or at least the process) already ticked?!

nowster profile image
nowsterGraduate10

I usually set off too quickly. I also, in spite of having a Garmin watch, am always starting off by stashing keys and phone in my belt pouches. (Parallel GPS recording with FitoTrack and kicking off the podcast player.)

GailXrunning profile image
GailXrunningโ€ข in reply tonowster

So, thatโ€™s minimal shoes, maximal tech?!! ๐Ÿ˜‰Itโ€™s fascinating how we all go about this. It seems such a minor element, but itโ€™s a detail that id like to resolve - as best I can. Your experience is a useful reminder that โ€˜havingโ€™ the watch, per se, is not going to be a solution.

Perhaps Iโ€™m also being a bit pointlessly anxious about not losing my warmup warmth/preparation and trying to transition too quickly. I could just pause for a minute or two: set up, stash, and then centre myself and breathe before tipping into the run.

nowster profile image
nowsterGraduate10โ€ข in reply toGailXrunning

I record the the warm up and cool down portions too. I can then trim down the recording afterwards.

Runforurlife profile image
RunforurlifeGraduate10

Lovely post and fab photo, too of your early morning run ๐Ÿ˜Š I think a lot of us go off too quickly at the start of the run and I completely know what you mean with the muddle of phone being stashed away, apps started, headphones in etc!! All I know is i soon settle down but I do find my Garmin helpful in this respect to check it on the first Km for pace etc then I leave it alone until the end of the run to check my stats. Now Iโ€™m also running Strava on my phone for runs I need to work out how to link the two. Iโ€™m wondering if it might be time soon for a โ€œnakedโ€ run, ie no tech and a lot more mindfulness ๐Ÿค” Happy new year ๐Ÿฅณ xx

GailXrunning profile image
GailXrunningโ€ข in reply toRunforurlife

Oooo... that would be an adventure! Give a whirl! Articles Iโ€™ve read suggest it can take a while to acclimatise and experiment. I realised early on that this is my favourite approach by far, so just embraced it. And it fitted well with what I do in yoga. Still, Iโ€™m seeing it as a key thing to improve. Iโ€™ve enjoyed using the occasional coaching podcast, but even these have all been in the โ€˜mindfulโ€™ genre so far. Getting the balance with wanting to run naked and still track the runs has to be a necessary compromise, I guess. Just need to find the best way to minimise the โ€˜interruptionโ€™ of the tech. Iโ€™ll find a way. (A new year project.) Your approach to the watch is what Iโ€™d want: primarily an early double check on pace. And then a subtle buzz to alert me to my end of duration.

Very best wishes for 2021!

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