An early morning 13K run

[Instructor57]

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 !

[Sandraj39 Graduate10]

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

[Instructor57 Graduate10 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 Graduate10]

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! 👏👏👏👍💪👊😊

[Instructor57 Graduate10 in reply to Jools2020]

Thanks Julia ! 😁👍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 ? 🤔😁

[Jools2020 Graduate10 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 😂

[Instructor57 Graduate10 in reply to Jools2020]

🤣🤣🤣

[Hidden]

A brilliant start to the day and a lovely report I read twice! You’re an inspiration. Happy 🏃‍♂️🏃‍♂️

[Instructor57 Graduate10 in reply to Hidden]

Thank you Dave, I appreciate your comments 👍

[Grannyhugs Graduate10]

Well done on your new longest run, you seem to be managing your pace perfectly 🙆🏻‍♀️ It won’t be long until you reach the magic 10 miles. Happy running 🤗

[Instructor57 Graduate10 in reply to Grannyhugs]

Thanks, it was an enjoyable run 😁👍

[GailXrunning]

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. 👍 Enjoy a well deserved rest.

[Instructor57 Graduate10 in reply to GailXrunning]

Thank you !I could easily sleep now 😁

[GailXrunning in reply to Instructor57]

I bet!

[nowster Graduate10]

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 Graduate10 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 Graduate10 in reply to Instructor57]

🤣

[Instructor57 Graduate10 in reply to nowster]

And yes , good idea about the race prep !Best of luck with it 👍

[sparky66 Graduate10]

Fantastic run 👏👏👏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 🏃🏃🏃🏃💪👏

[Instructor57 Graduate10 in reply to sparky66]

Thanks , yes the key was starting slowly 👍

[AlMorr Ambassador Graduate10]

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 Graduate10 in reply to AlMorr]

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

I'm impressed 😬👍

[AlMorr Ambassador Graduate10 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 Graduate10 in reply to AlMorr]

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

[AlMorr Ambassador Graduate10 in reply to Instructor57]

👍 🏃🏾

[AlMorr Ambassador Graduate10 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 Graduate10 in reply to AlMorr]

Oh that might be better for you 😁👍

[SueAppleRun Graduate10 60minGraduate]

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

[Instructor57 Graduate10 in reply to SueAppleRun]

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

[SueAppleRun Graduate10 60minGraduate in reply to Instructor57]

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

[VG11 Graduate10]

Brilliant report of your run - very inspiring!

[Instructor57 Graduate10 in reply to VG11]

Many thanks VG11 😁👍

[Snail61 Graduate10]

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

[Instructor57 Graduate10 in reply to Snail61]

Haha thank you 😁🤪

[Mormor1 Graduate10]

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 Graduate10 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 ?

[Skiddle1 Graduate10]

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 Graduate10 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 👍

runnersworld.com/health-inj...

[paulb68 Graduate10]

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 Graduate10 in reply to paulb68]

Thanks 😁👍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 Graduate10 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 Graduate10 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 Graduate10 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 Graduate10]

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

[Instructor57 Graduate10 in reply to backintime]

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

[backintime Graduate10 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 Graduate10 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 Graduate10 60minGraduate]

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 😆🥵. 🏃‍♂️🏃‍♂️🏃‍♂️

[Instructor57 Graduate10 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 😁👍

[Hidden]

You look a little green 😂

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 Graduate10 in reply to Hidden]

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 Graduate10]

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

[Instructor57 Graduate10 in reply to HevvyH]

Haha yes, absolutely 😁

[Beatlesforever Graduate10]

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

[Instructor57 Graduate10 in reply to Beatlesforever]

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

[Indielass00]

Nice one Instructor57 . A lovely early run and a good distance to boot! 😀👍🏻

[Instructor57 Graduate10 in reply to Indielass00]

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