5K closer to COGH 😁🏃

[Instructor57]

So today ideally would have been a longer run , however , I have just had 2 days rest nursing a niggly hip so did not want to push it.

And there's a long way to go yet to COGH 😂

I felt a lot better this morning after clamshell exercises yesterday with a resistance band but decided to stick to the 5K

The weather was nice and sunny with a gentle breeze so this was the first time back in shorts for me ! 😁

Strangely my Vo2Max has gone up , I don't usually see that after a 5k 😁👍

[Jools2020 Graduate10]

Well, done, Ian. Sensible to take care. My VO2 Max went up too! Your post prompted me to check. My fitness age is 20 😂, I think there’s a glitch in the matrix.

[Instructor57 Graduate10 in reply to Jools2020]

Thanks Jools !Yes I'm not going to push the distance with a niggle .

My fitness age is nowhere near 20 but at least it's heading back in the right direction 😁

But it doesn't usually improve with a 5k ,

Perhaps pace was a little higher with a lower HR 🤔

[Jools2020 Graduate10 in reply to Instructor57]

Yes, you might be right. The formula probably takes into account a variety of pace and HR.

[Instructor57 Graduate10 in reply to Jools2020]

Thing is, I don't really watch either of them now on a run , perceived effort is my indicator these days 😁

[Birdlady64 Graduate10 in reply to Jools2020]

Unfortunately, no one can be told what the Matrix is. You have to see it for yourself.

The Matrix is the world that has been pulled over your eyes to blind you from the truth.

😁

[Instructor57 Graduate10 in reply to Birdlady64]

🤣🤣🤣

[Jools2020 Graduate10 in reply to Birdlady64]

Take the red pill and join the rebellion!

[Instructor57 Graduate10 in reply to Jools2020]

💊😁👍

[Beatlesforever Graduate10]

What a lovely run, the weather has been just perfect. Back in shorts, yay 😃Looks like Mr Garmin is feeling generous lately, yesterday I was expecting to be downgraded after my 7k but my vo2max stayed put 👍

Well done on that 5k, hope the hip is fine.

[Instructor57 Graduate10 in reply to Beatlesforever]

Yes I enjoyed it ! Moody blues was the playlist and the sun was out 😁🌞And yes, I did a 7.5k last week and I think VO2Max stayed the same 🤔

[Jools2020 Graduate10 in reply to Instructor57]

Oh, love the Moodies! 😊

[Instructor57 Graduate10 in reply to Jools2020]

Me too, I had the album 'A Question of balance' as my playlist 😬

[Birdlady64 Graduate10]

Well done. You did the sensible thing to take it nice and steady. Still a good sub-40 5k

Vo2max is a mystery to me.

[Instructor57 Graduate10 in reply to Birdlady64]

Thanks , yes it's frustrating but I don't want time out on the IC 😐

[Jools2020 Graduate10 in reply to Instructor57]

I like that album, too - but my favourite is Seventh Sojourn.

[Jools2020 Graduate10 in reply to Jools2020]

Whooos, this appeared in the wrong place 😂

[Instructor57 Graduate10 in reply to Jools2020]

Haha, I realised where it should be 😁👍

[Instructor57 Graduate10 in reply to Jools2020]

Actually, I don't have that one on Spotify ! I will download it now as I like that also 😁

[Instructor57 Graduate10 in reply to Jools2020]

I just downloaded it 😁👍

[Jools2020 Graduate10 in reply to Instructor57]

Great album 👍

[Roxdog Graduate10]

The clamshell exercises are great aren't they. Surprisingly difficult!Well done for your run.

I haven't been out for a run for a few days as I've been feeling under the weather, but there is no rush!

[Instructor57 Graduate10 in reply to Roxdog]

Yes the are great !Can be tricky to stop the hip rolling back as you do them though .

Oh dear sorry to hear your not at your best but as you say , no rush !

I think we all put too much pressure on ourselves done times when really we need to be kind to ourselves 👍

[SueAppleRun Graduate10 60minGraduate]

What a lovely place to run, and better now the weather is warmer

[Instructor57 Graduate10 in reply to SueAppleRun]

Thanks, yes it's been nice today .Infact first time back in shorts for me 😁

[SueAppleRun Graduate10 60minGraduate in reply to Instructor57]

I’ve begun to wonder where mine are

[Instructor57 Graduate10 in reply to SueAppleRun]

😁

[Indielass00]

Oh no! Not you as well with a dodgy hip! Hope it gets better soon

[Instructor57 Graduate10 in reply to Indielass00]

Thanks , and yes , afraid so 😐Been doing some clamshell exercises with a resistance band and its certainly been helping 👍

[Indielass00 in reply to Instructor57]

That’s good it’s helping! I’ve been doing Yoga and that seems to be helping too! 😀

[Instructor57 Graduate10 in reply to Indielass00]

I'd love to try yoga but wouldn't know where to start 🤔I hear yin yoga is good

[Indielass00 in reply to Instructor57]

I’ve never heard of Yin Yoga. I used to do Yoga classes but of course you can’t do that at the moment, so I do some on YouTube that are really good.youtu.be/OQ6NfFIr2jw(Not working as expected?) Here is a beginner one.

She is called Adriene and I’ve been doing her lower back and hip one which is amazing! Though I will say be careful, as in a class the instructor can check your form is correct. Whereas at home you don’t have that of course but they are easy to follow 😀.

[9weeks2Run Graduate10]

Well done Ian, Yaay great to be back in your running shorts! Glad you are being sensible regarding that niggly hip. You are doing fantastic.

Lol no 🐰 artwork 🖼!!

Happy Running xx

[Instructor57 Graduate10 in reply to 9weeks2Run]

Thanks Rebecca 😁Yes the white skinny legs have had their first outing of the year 🤣

Haha, the bunny is becoming a bit too predictable 🤣

The map in the post of course is en route to COGH 😁

Take care , hugs x

[9weeks2Run Graduate10 in reply to Instructor57]

Aww I think I asked Al the same question before!! X

[9weeks2Run Graduate10]

lol 😂 ha ha was a white leg day out yesterday hehe mine cannot be called skinny!!

Ohh what does COGH stand for?

You too, sending you a big 🐻 hug 🤗 x

[Instructor57 Graduate10 in reply to 9weeks2Run]

Hug received , many thanks 😁COGH = Cape Of Good Hope ,

It's the virtual running challenge some in the group are taking apart in (that's what the map was in my post, we are in Russia 😁)

[9weeks2Run Graduate10 in reply to Instructor57]

Oh wow!! Ahh that makes sense now I thought that was strange spelling on the map!! X

[Instructor57 Graduate10 in reply to 9weeks2Run]

🤣🤣🤣🤣

[Dups Graduate10]

Definitely a sensible run, I’ve had hip problems and swear by the clamshell exercise. It was suggested to me by a sports injury person. I do them everyday to avoid the IC.

5k is still a great contribution to the COGH, we will get there eventually 😂

[Instructor57 Graduate10 in reply to Dups]

Yes, clamshells are great , they certainly have received eased the problem.And yes it's 5k closer 😁