BACK ON TRACK

[Rennur]

First 5K under 45 minutes in four months. I got my pacing better (sort of) and used the session to run a bit faster at the end of each Km. I gave it a good go in the last 400m.

I realise I have been doing the same pace for all my runs rather finding a 5K pace and a 10K pace. At least I didn't get injured that way.

I will do a proper interval session on Thursday of just 3-4 KM (you can't run fast if you don't practise running fast!) and a longer slower run at the weekend (no beer until Sunday's match - so England have to win on Wednesday. Although I did have a few on Saturday, but I am not superstitious so won't do that again! But Gareth can blame me if we lose.)

[AlMorr Ambassador Graduate10]

So you are not going to take any beer until England win on Sunday, hmmm, that is all that I am going to say about the footy.

Congratulations on running your first sub 45 minute 5K in four months, well done, that last 400m was well run at a great pace, onwards and upwards for your next run, who knows you may get a sub 40 minute 5K soon.

[Hidden]

Ah be lucky that we (Belgium) did not beat Italy 😜.

I hear other people sometimes also talk about having different paces for different distances. How does that work? I just start running and I run how my body feels like running. I can't consciously decide on a pace...

[LottieMW Ambassador in reply to Hidden]

The best way I think…”do what feels good” (to quote Adriene 🧘🏻‍♀️)

My understanding is that it’s to do with effort and speed…most people will conserve energy and therefore run slower on longer runs. Coach Bennett (NRC) talks about 5 and 10k pace in terms of effort /10 on his fartlek run.

…but I’m no expert! 🤷🏻‍♀️

[LottieMW Ambassador]

Sounds like Rennur is back! Also sounds like you have a good plan of action 👍