After my start-of-the-week torpor and tentative 3.5k return 3 days ago, I’ve ended the week smashing all records!😄💪🏼💃💃🏿💃💃🏿💃🏻
My aim today was for a gentle 5k, jeffed with short walk intervals roughly every 1.5km. There was to be no effort (pressure) to repeat Thursday’s negative splits feat. We set out at 7.35. M came along for the first half hour, so we were chatting before settling into our respective jags, with me pulling ahead (especially when I focused on cadence) and looping back periodically to reconvene. (M is rebuilding his running practice and not finding it easy. Today I insisted he try some jeffing, which I’ve been suggesting for ages.) After he left (his personal target was 30 minutes), I carried on for my 5k. On reaching it, I fancied going a bit further and before I knew it it was 7.5. As that was about my longest distance in recent weeks, I thought why not go a tad further - say, 8k, which will be something to celebrate. I even added some short inclines on the embankment, which I sometimes do as I approach the end. But at 8k it crossed my mind that 10k was only 2k away (maths genius!🤣) So, as they say, it was then game on. I found the last km tough going and slowed with the view simply to achieving my target distance. I add on a few minutes by way of compensating for my walk intervals (although I know I need not do this, it’s a bit of a habit).
This was the outcome: 10.33k, 1:15:15, average pace 7:17 mins/km. The 10k records 1:14:09 on the map. This is my third 10k and by some way my fastest.😁🚀🥇🏃♀️
Indeed, it’s better than my PB over 5k (7:19) 😁🚀 🥇🏃♀️💃🏻💃🏼🏃🏻♀️ Woo-hoo‼️ At a couple of points my audio stats told me I was steady at just over 6:00.
Turns out my last km (the penultimate figure in the following) was far from the slowdown I’d thought: 7:39, 7:22, 7:55, 7:30, 6:40, 7:12, 6:56, 7:03, 7:27, 7:14, 7:04. I’m rather pleased with the general shape of the splits, which include my walk intervals in their averaging (but exclude my warmup and cool down).
The slower third km included taking M to see the wild flower patches (my photo is from my walk late yesterday afternoon; this morning the poppies were dominant again) and along the path with the black poplars, which often have a distinctive whisper when there’s a breeze, although they were surprisingly quiet at this point despite the wind. Left to his own devices, M sticks firmly to his badger track, so such ‘deviations’ are a bit anarchic. I think he enjoyed it, though. It also included my vain effort to count starlings, which instead of of being scattered around the park in several bands, had congregated in one gathering of 100+. Later in my run they flew up, passing right over me at some speed; I could feel their power, as one can when geese do the same. I also went on to pay special attention to the sound of the plane trees, which were responding to the breeze, thinking that their shimmer sound was somehow softer than the poplars’ crisper, almost metallic crackle and pop. On another visit after M had gone, one of the poplars rewarded me with its audio treat - just the one tree was catching the wind, while its neighbours remained silently still.
Another highlight of today was the friendly people: the guy with his dog, who we saw a few times, and with whom M shared his impending sense of physical collapse. There was the woman runner who passed me in the opposite direction three times at least. Independently, both M and I were struck that she had her long hair flowing freely. Best of all was saying hello to one of the park keepers and telling him what a brilliant job he and his colleagues do. He was clearly very pleased to hear that we appreciated his efforts, especially while on the morning-after litter pick-up. Yesterday’s sunshine had brought out the crowds in force; hammocks; a dozen or more parties, with competing music, dancing, bean bags and canopies; proper picnics; sunbathers; families; games of every sort; the two guys spotted in the bushes heating their drugs. It was quite incredible to see the park in such a different light with all its multitalented aspects.
Happy running/walking/resting/planning, everyone! Wishing you a great Sunday. 😄
30/20/10 Intervals.
Hill free hill workout
