An early morning 13K run : So following on... - Bridge to 10K

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An early morning 13K run

Instructor57 profile image
Instructor57Ambassador
β€’56 Replies

So following on from my normal run sequence, today was due to be a longer run .

It is also due to be the hottest day of the year so far which meant going early !

I woke naturally just before 5am, lay there a few minutes and gathered my thoughts .

I was up 5 minutes later to have a glass of water and to make some tea.

My kit was already out !

The lightest of shorts and the COGH vest , both nice and light .

I made up 0.5 litres of energy drink to take with me , that goes nicely into the two 0.25 litre bottles on my running belt .

Tea drank, Dynamic warm up done , visit the little room and out of the door at 05:45

I was hoping to make this my longest run to date , my previous longest run was 12K so I was hoping to do 13 this time .

Warm up done and off we go !

A nice slow long distance pace to start off , I really had to concentrate to do this as fresh legs want to go quicker.

But as coach Bennett would say , you need to run smart !

Talking of coach Bennett, I decided to do the NRC 90 Minute run , and extend on from that at the end to make the 13K.

The first 3, 4 and 5th kilometres were very comfortable as I was keeping a long distance pace (Running smart) 😁

I noticed on the 6th and 7th k that my pace was picking up so I made a conscious effort to back off again as I was only around half way .

Pace back under control now and carry on .

I had no music on this run as Spotify let me down at the start , so it was just me, coach Bennett, and my thoughts and surroundings.

At 10K my pace picked up again , so another concious effort to back off once more , and time to take on a little drink !

I even managed to carry on running and drinking (Quite a challenge) 😁

11th kilometre was nice and slow again and I felt fine ! Albiet a little warm !

I decided then to pick up my pace for the last 2 kilometres to hopefully finish strong and I was happy to manage to do that .

So , 5 mins walk back home , after run stretches done .

A glass of water followed by a bowl of porridge and prunes , then a big mug of tea 😁

The mask on the picture was actually unintentional !

I don't know how or why it came on but i couldn't be bothered to investigate 🀣

Ok, time for a shower !

Happy running !

56 Replies
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Sandraj39 profile image
Sandraj39Graduate10

Great run report! Well done on your 13k - and very well paced too.πŸ‘πŸ™‚ Super impressed at you getting out so early and doing this before breakfast- I couldn’t run that far on β€˜empty’!πŸ™‚

Instructor57 profile image
Instructor57Ambassador in reply to Sandraj39

Thank you Sandra , needed to do it before the temperature came up too much 😁I was ready for breakfast afterwards 😁

Jools2020 profile image
Jools2020Graduate10

Oh well done, Ian! I know you’ve been wanting to run for longer distances again and you’ve certainly done that in style this morning. A great run - and finishing strong, too. So pleased for you! Send some of that motivation my way! πŸ‘πŸ‘πŸ‘πŸ‘πŸ’ͺπŸ‘ŠπŸ˜Š

Instructor57 profile image
Instructor57Ambassador in reply to Jools2020

Thanks Julia ! πŸ˜πŸ‘As you know , I lost my mojo along the way , and as we both know , life issues get in the way !

You will bounce back when you are ready !

You've had a lot to deal with so be kind to yourself, you are still getting out and running and that will keep you ticking over !

You have already achieved so much with your running and you have inspired me so much along the way ! And you will be back because you are strong ! I know !

Oh, did you notice that you managed to get in on my picture ! Can you spot it ? πŸ€”πŸ˜

Jools2020 profile image
Jools2020Graduate10 in reply to Instructor57

Thank you so much, Ian!

I didn’t notice I’d got in on your picture until I had a closer look πŸ˜‚

Instructor57 profile image
Instructor57Ambassador in reply to Jools2020

🀣🀣🀣

A brilliant start to the day and a lovely report I read twice! You’re an inspiration. Happy πŸƒβ€β™‚οΈπŸƒβ€β™‚οΈ

Instructor57 profile image
Instructor57Ambassador in reply to VeganDave

Thank you Dave, I appreciate your comments πŸ‘

Grannyhugs profile image
GrannyhugsAmbassador

Well done on your new longest run, you seem to be managing your pace perfectly πŸ™†πŸ»β€β™€οΈ It won’t be long until you reach the magic 10 miles. Happy running πŸ€—

Instructor57 profile image
Instructor57Ambassador in reply to Grannyhugs

Thanks, it was an enjoyable run πŸ˜πŸ‘

GailXrunning profile image
GailXrunningGraduate10

Oh, well done! Today definitely had your name written on it, didn’t it? … in flashing neon lights (to match your mask). And a masterclass in pace management too. πŸ‘ Enjoy a well deserved rest.

Instructor57 profile image
Instructor57Ambassador in reply to GailXrunning

Thank you !I could easily sleep now 😁

GailXrunning profile image
GailXrunningGraduate10 in reply to Instructor57

I bet!

nowster profile image
nowsterGraduate10

Well done! I hope your face gets better soon. 🀣🐸

You do know that you're on the slippery slope towards 10 miles and then a Half Marathon now, don't you?

I'm mostly doing 10km as my long runs at the moment. I don't want to banjax the paid-for 10K "race" in early July.

Instructor57 profile image
Instructor57Ambassador in reply to nowster

Thanks ! I'll keep taking the tablets for the face 😁

I hope 10 miles IS a slippery slope , I'll stand a better chance of getting there 🀣

sparky66 profile image
sparky66Graduate10 in reply to Instructor57

🀣

Instructor57 profile image
Instructor57Ambassador in reply to nowster

And yes , good idea about the race prep !Best of luck with it πŸ‘

sparky66 profile image
sparky66Graduate10

Fantastic run πŸ‘πŸ‘πŸ‘Well done on your 13K you'll be feeling good about that 😊

You finished very strong... It's great when you've done the distance and power on homeward πŸƒπŸƒπŸƒπŸƒπŸ’ͺπŸ‘

Instructor57 profile image
Instructor57Ambassador in reply to sparky66

Thanks , yes the key was starting slowly πŸ‘

AlMorr profile image
AlMorrGraduate10

That was a very good early morning run for you today Ian, nice and fresh at that time of day so it makes the run all the more pleasant, as for me, this morning I went a almost 41 kilometers /25 miles bike ride, the longest cycle 🚴 ride I have done for about 10 years.

Instructor57 profile image
Instructor57Ambassador in reply to AlMorr

Yes it was very pleasant at that time Al 😁Wow, great bike ride !

I'm impressed πŸ˜¬πŸ‘

AlMorr profile image
AlMorrGraduate10 in reply to Instructor57

I just hope my legs will be OK for tomorrow as I am running run 3 of week 5 with a friend in my Thursday morning walking group who is doing C25K and that 20 minute run is tomorrow.

Instructor57 profile image
Instructor57Ambassador in reply to AlMorr

Haha oh yes, I remember you mentioning running with him before !Good luck with week 5 run 3 😬🀣

AlMorr profile image
AlMorrGraduate10 in reply to Instructor57

πŸ‘ πŸƒπŸΎ

AlMorr profile image
AlMorrGraduate10 in reply to Instructor57

Update Ian, I got a text from that man saying the run has been postponed until Wednesday as workmen are coming to his house on Monday regarding a new kitchen, by Wednesday I will be fully recovered from my bike ride yesterday.

Instructor57 profile image
Instructor57Ambassador in reply to AlMorr

Oh that might be better for you πŸ˜πŸ‘

WillowandSola profile image
WillowandSolaGraduate10

You did super good and the mask gives out smiles. A good steady run and nice early start

Instructor57 profile image
Instructor57Ambassador in reply to WillowandSola

Thank you ! Feel sooooo tired now though , an early night will be on the cards 😁

WillowandSola profile image
WillowandSolaGraduate10 in reply to Instructor57

I bet you do, I woke up tired so no run today

VG11 profile image
VG1160minGraduate

Brilliant report of your run - very inspiring!

Instructor57 profile image
Instructor57Ambassador in reply to VG11

Many thanks VG11 πŸ˜πŸ‘

Snail61 profile image
Snail61Graduate10

Great run and brilliant report, but you do look a bit green. 🀒

Instructor57 profile image
Instructor57Ambassador in reply to Snail61

Haha thank you 😁πŸ€ͺ

Mormor1 profile image
Mormor1Graduate10

Since you started you have been a couple of months ahead of me Instructor57... I started in July last year, first 5k in September... I'm lucky, no time out through injuries yet so have just caught up, first 13k last week! What are you aiming for? Or just gently increasing distance? Are you doing the 2 shorter runs each week and then a longer? I'm thinking I ought to lengthen my shorter ones to 7/8 k so it's not such a contrast but not sure of my logic!

Instructor57 profile image
Instructor57Ambassador in reply to Mormor1

Hi, At the moment I'm just happy to be able to get some reasonably longer runs in occasionally.

I certainly don't have an ultimate aim or timescale in mind but I guess the next distance in my sights would be 10 miles .

I'm not really interested in when I achieve it though .

I still like to mix my runs up , so my next will be a short run , maybe even just 3.5k or so as a recovery run.

Then probably a 5k with Fartleks perhaps !

I guess it depends on your goal ?

I did a 5k from 8:45 this morning, really should have got up to do one when you did! It was too hot, I felt like I was over heating!! I have a hydration backpack which is easier than bottles but that wasn't enough, it felt like a hard run 😒. What are the dynamic exercises? I'm far far from being able to do 13k.... Well done! ☺️

Instructor57 profile image
Instructor57Ambassador in reply to Skiddle1

Yes 8:45 is still warm ,It's funny, I have a hydration vest but prefer the bottles 🀣

Here's a link for the dynamic warm ups πŸ‘

runnersworld.com/health-inj...

paulb68 profile image
paulb68Graduate10

Great post. For me I like early morning runs out the door by 6am year round. I'm also now in habit of doing a longer run on a Saturday and the 90min run with coach Bennett works for me. First 10-12 minutes bit of a struggle but once over that line seem to ease into run. Just turned 53 and only started c25k last July and managing 13k in 1.31 hours. This morning I did a short 5k and on Wednesday will up that to 7.5k. Very well done again.

Instructor57 profile image
Instructor57Ambassador in reply to paulb68

Thanks πŸ˜πŸ‘I certainly enjoy the early runs when I can do them .

And yes, that's the first time I have done the NRC 90, it was good , and yes, once your into it and commited to go the distance it's a good guided run .

I'm really not too bothered about my time , at 64 I'm just happy to do the distance and enjoy the run 😁

Mormor1 profile image
Mormor1Graduate10 in reply to paulb68

Very similar to me Paul, started C25K last July and just done 13.94k in 1.58,, so slower going... Had to start at 5.30 to beat the heat tho. Just turned 70 so, happy with distance over speed, wanting to reach 10 miles in July...not if it doesn't cool down tho. I need goals to keep me going.

paulb68 profile image
paulb68Graduate10 in reply to Mormor1

Thanks for message, you should be so proud of yourself doing these distances at 70. I was chatting with my wife on Saturday night as she done C25K as same time as me and it is so true how running gives you so much energy and enthusiasm. Keep up the good work ☺️☺️

Mormor1 profile image
Mormor1Graduate10 in reply to paulb68

Thank, yes, I am proud of starting running, albeit a bit late, but still need something to aim for....I don't really want to be 70!

backintime profile image
backintimeGraduate10

Congrats on getting up at that time and on getting that long run in. It sounds like you're doing really well!

Instructor57 profile image
Instructor57Ambassador in reply to backintime

Thanks , I enjoy the early runs once I'm out 😁

backintime profile image
backintimeGraduate10 in reply to Instructor57

At the moment, by the time I've got everyone up and out to school, it's nearly time to start work

Instructor57 profile image
Instructor57Ambassador in reply to backintime

Haha, I just have me to get up so a little easier, and I don't often work before 11 😬

Frenc profile image
FrencGraduate10

Well done Ian! That’s a great distance and some lovely photos. I had to look twice, I thought you had some sort of costume on your head, but it’s a photo effect I’m guessing! I thought crazy man running 13k with that on his head, he must have been roasting πŸ˜†πŸ₯΅. πŸƒβ€β™‚οΈπŸƒβ€β™‚οΈπŸƒβ€β™‚οΈ

Instructor57 profile image
Instructor57Ambassador in reply to Frenc

Haha, yes some kind of effect , the funny thing is I don't know how it came on !! It was accidentall and I couldn't get it off !I can't seem to find the setting now on my phone either 🀣

The original got recorded as a video, and the face goes from yellow to green then red ! It's bizarre 🀣

The picture is a screenshot from the video 😁

Oh ! A good enjoyable run though πŸ˜πŸ‘

BlackScorpion profile image
BlackScorpionGraduate10

You look a little green πŸ˜‚

That said, well done! Also for getting up that early! I'm not jealous, you're jealous! Anyhow, again well done for doing your longest run to date in this time of the year (ref. temperature). Imagine how far you'll go once it gets cooler again!

Instructor57 profile image
Instructor57Ambassador in reply to BlackScorpion

Thanks , and i have no idea how that mask effect came on !! 🀣But I do like early runs once I can drag myself out of bed 😁

HevvyH profile image
HevvyHGraduate10

Love the mask. Good job it was just the photo that didn't go right not your run. 🀣

Instructor57 profile image
Instructor57Ambassador in reply to HevvyH

Haha yes, absolutely 😁

Beatlesforever profile image
BeatlesforeverGraduate10

Amazing run, very well done. And not that long before you hit 10 miles, how exciting is that πŸ˜ƒπŸ˜ƒπŸ˜ƒ Loving the mask 🀣🀣 hope the legs are feeling ok today!

Instructor57 profile image
Instructor57Ambassador in reply to Beatlesforever

Thanks , and yes legs are actually fine !I was a little stiff yesterday evening that's all πŸ‘

Nice one Instructor57 . A lovely early run and a good distance to boot! πŸ˜€πŸ‘πŸ»

Instructor57 profile image
Instructor57Ambassador in reply to Indielass00

Thank you !And yes it was nice and pleasent at that time 😁

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