5K closer to COGH πŸ˜πŸƒ: So today ideally would... - Bridge to 10K

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5K closer to COGH πŸ˜πŸƒ

Instructor57 profile image
Instructor57Graduate10
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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 πŸ˜‚

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 πŸ˜πŸ‘

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Instructor57 profile image
Instructor57
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40 Replies
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Jools2020 profile image
Jools2020Graduate10

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

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 πŸ€”

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

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

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toJools2020

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 profile image
Instructor57Graduate10β€’ in reply toBirdlady64

🀣🀣🀣

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

Take the red pill and join the rebellion!

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

πŸ’ŠπŸ˜πŸ‘

Beatlesforever profile image
BeatlesforeverGraduate10

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

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply toBeatlesforever

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 πŸ€”

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

Oh, love the Moodies! 😊

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

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

Birdlady64 profile image
Birdlady64Graduate10

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 profile image
Instructor57Graduate10β€’ in reply toBirdlady64

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

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

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

Jools2020 profile image
Jools2020Graduate10β€’ in reply toJools2020

Whooos, this appeared in the wrong place πŸ˜‚

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

Haha, I realised where it should be πŸ˜πŸ‘

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

I just downloaded it πŸ˜πŸ‘

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

Great album πŸ‘

Roxdog profile image
RoxdogGraduate10

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 profile image
Instructor57Graduate10β€’ in reply toRoxdog

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 πŸ‘

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply toSueAppleRun

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

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateβ€’ in reply toInstructor57

I’ve begun to wonder where mine are

Instructor57 profile image
Instructor57Graduate10β€’ in reply toSueAppleRun

😁

Indielass00 profile image
Indielass00

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply toIndielass00

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

Indielass00 profile image
Indielass00β€’ in reply toInstructor57

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply toIndielass00

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

Indielass00 profile image
Indielass00β€’ in reply toInstructor57

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 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 πŸ˜€.

9weeks2Run profile image
9weeks2RunGraduate10

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 πŸ–Ό!!

Happy Running xx

Instructor57 profile image
Instructor57Graduate10β€’ in reply to9weeks2Run

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 profile image
9weeks2RunGraduate10β€’ in reply toInstructor57

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

9weeks2Run profile image
9weeks2RunGraduate10

lol πŸ˜‚ 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 πŸ€— x

Instructor57 profile image
Instructor57Graduate10β€’ in reply to9weeks2Run

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 profile image
9weeks2RunGraduate10β€’ in reply toInstructor57

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

Instructor57 profile image
Instructor57Graduate10β€’ in reply to9weeks2Run

🀣🀣🀣🀣

Dups profile image
DupsGraduate10

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 πŸ˜‚

Instructor57 profile image
Instructor57Graduate10β€’ in reply toDups

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

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