A Slow Hot Run

I ran my usual route this morning so I know the distance and time around every inch of the course. It was fairly hot for me at 20 Celsius, and quite humid, so I didn’t want to run a PB.

As I run the same route and time and often see the same people walking or running and it’s nice to get a wave, or say something in passing.

I’m still consolidating, and it’s my first run for a week, but I’m happy running 4.11k in 33.4 minutes at a pace of 8.14 in weather I find warmish and humid.

Then it was off to the supermarket cafe for green tea and toast, every little helps, then home for a shower and vegan ice cream.

[Irishprincess Graduate10]

It’s the slow runs that pay the biggest dividends because they build stamina and staying power and should make up the majority of our running at any level. So keep doing what you’re doing and well done for the consolidation 👍

[Hidden in reply to Irishprincess]

Thanks, I really enjoy my slow runs, I see more of my surroundings, wave and pass the time of day with others and control the run better. It’s all about happy 🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️

[Irishprincess Graduate10 in reply to Hidden]

You are so right about that, the best runs are happy runs 😊

[GoGo_JoJo Graduate10]

Which ice cream? 🤣 I'm a Swedish glacé fan but my best mate bought me some Jude's salted caramel that was insanely good. 👍🏻😁 I like a rowntree watermelon ice after a hot run.

[Hidden in reply to GoGo_JoJo]

This I’ve cream. 🤗

Vegan ice cream

[GoGo_JoJo Graduate10 in reply to Hidden]

Yep, lovely that. I add it to my recovery shake too after a long run 👍🏻😁

[sparky66 Graduate10 in reply to Hidden]

Ooh my favourite 😋

[sparky66 Graduate10 in reply to Hidden]

Now who's making the apple pie 🥧?

[Hidden in reply to sparky66]

The name I give every time I go to my supermarket cafe….. Mr Kipling😄

[PollyGray Graduate10 in reply to GoGo_JoJo]

I love swedish glaze my favourite 👍

[Hidden in reply to PollyGray]

So much good vegan food now on offer compared to a few years ago, even some vegan cheese is tasty 😋

[GoGo_JoJo Graduate10 in reply to Hidden]

Sheese mozzarella is good. I only bother with cooking "cheese" have wasted too much money on biscuit cheese. Not worth it.

[Instructor57 Graduate10]

A nice 'Steady' Consolidation run 👍Enjoy the ice cream 😁

[PollyGray Graduate10]

You have made me feel better today VeganDave as I ran the same distance yesterday and the NRC app said my pace was 9. I was rather disappointed with myself thinking I am supposed to be running 5k in 30 minutes not 4k in 35 minutes? However like you say it’s been hot this week and I have felt heavy legged when running this week so hoping for better next week 🏃‍♀️🏃‍♀️

[Hidden in reply to PollyGray]

I just try and keep to a comfortable pace, up from 30 minutes to just under 34, - 33.48 minutes to be precise, and I’m happy with 2.6 miles, or 4.11k. I’m not rushing to reach the magical 5k in 30 minutes, I want to enjoy my runs. 🙂