A delightful 8K 🏃‍♀️👍😊

[Jools2020]

I wanted to do a longer run this morning. It’s too easy to keep postponing because of life and other stuff! Dad is doing well in hospital and I’ll be seeing him tomorrow. My sister was due to come this morning, but that’s not a good enough reason not to run, so I sent her a text! She has a key….

So, up at 6.15 and a cuppa. Running clothes on, stretches done and out of the door. Ooh, cooler this morning! Warm up walk to the village, press the button on my watch and we’re off, steady away. I thought maybe this could be a Zone 3 run, but I encroached into Zone 4 too much for that, even though it was only just into Zone 4 until the last couple of kilometres.

I meet the man with the line of 5 or 6 golden retrievers. He has 2 Springer spaniels this week! All perfectly behaved. We exchange greetings, he recognises me now. As I’m running slightly later and for longer, there are a lot of children going to school. I run in the road to avoid them. One of the mums greets me by name. Surprised, I respond and I see it’s my neighbour. I hadn’t noticed her, not expecting to see her.

The 5th km saw me running downhill, but I turned off to start my 5K route again, with a change to make it a 3K circuit this time. 8K would be perfect for today. As I’m running, I’m conscious of ‘ebbing and flowing’ with my pace. I don’t try for negative splits on these longer runs, I just like to run free and enjoy them. I’m running slowly enough to pay attention to my form without any effort.

The 8th km finds me running downhill for the last half kilometre. Can I pull out some stops and finish strong, even though my legs are tired? Well, yes, I can! So I did. A lovely longer run for me, not chasing any PBs, not concerned about pace, simply enjoying running! 😊🏃‍♀️☕️

Splits:

9:12, 9:35, 9:35, 9:22, 9:12, 9:12, 9:03, 7:07

[Runninggirl59 60minGraduate]

Good for Jools, you will feel the benefit of that run all day. Super speedy at the end. Glad your Dad is on the mend. 😀

[Jools2020 Graduate10 in reply to Runninggirl59]

Thank you 🙏 😊

[AlMorr Ambassador Graduate10]

So glad that your father is doing well in hospital and it won't be long before he is back home.

Congratulations on completing that 8K run, as you call it "delightful", I like the fact that you told us all your splits, well done 😀 🏃🏾

[Jools2020 Graduate10 in reply to AlMorr]

Thank you, AlMorr 🙏

[Forest_Run_Beginner Graduate10]

Glad to hear your dad is still doing well Jools, and I hope you are feeling a little better about it all now too.

Another great run in the bag, well done. And maybe not negative splits, but (apart from the last one 😆 ), they are VERY consistent. 👏 I really struggle with that, mine are usually all over the place 🤦‍♀️

[Jools2020 Graduate10 in reply to Forest_Run_Beginner]

Yes, we have a different, temporary routine now!

I was pleased with the splits, I find that running naturally on those longer runs, listening to my body, that’s what happens with the splits 😊

[Irishprincess Graduate10]

Sounds a fab run and you finished strong. Yeah 💪

[Jools2020 Graduate10 in reply to Irishprincess]

Thank you. Love to try and finish strong 😊

[nowster Graduate10]

A good five mile run. Ebbing and flowing with a faster finish. 👍

(No run for me today. I had an hour's morning walk instead in the cool and sunshine. I met one of the ladies from the chippy walking the other way about five mins into the walk.)

[Jools2020 Graduate10 in reply to nowster]

Thanks, nowster. Good idea walking today 😊

[swissfish Graduate10]

Sounds like you had a lovely run - glad you enjoyed it

[Jools2020 Graduate10 in reply to swissfish]

Love my long, slow runs. Good for the soul! 😊

[Instructor57 Graduate10]

I'm glad to hear your dad is doing ok 👍

And a nice 8k there !Yes, going for negative splits over 5k is just too much hassle ! I always forget what my last one was 😁

Just going with the flow is a good way to run the longer ones .

I hope to get out sometime over the weekend but it will just be 4 or 5k , I'll decide after my warm up walk 😁

If it goes ok then I might start adding on the miles after that 😁

[Jools2020 Graduate10 in reply to Instructor57]

Thanks, Ian - Dad is doing well. Pleased to have done that 8K this morning. 😊

Best way forward is no pressure runs!

[Instructor57 Graduate10 in reply to Jools2020]

Absolutely !I certainly enjoy them more with no pressure for either distance or pace

[Beatlesforever Graduate10]

What a wonderful post, it's like all the troubles of the day are melting away reading it 😊 sounds like one of those special runs, glad you're enjoying the shorter and longer runs now 👍 good to hear your dad is doing well 🤗

[Jools2020 Graduate10 in reply to Beatlesforever]

Thanks, Beatles. I’d planned this run for today and it didn’t disappoint. Very slow, steady run, just how I like it! I’ve got plans involving grandchildren and hospital visiting over the weekend, so the longer run had to be today 😊

[Gwenllian1 Graduate10]

What a great post! That comfortable flowing running is wonderful and exactly what I am aiming for! Glad to hear that your father is improving. That and your brilliant run will have set you up for the day.

[Jools2020 Graduate10 in reply to Gwenllian1]

Thank you. I had decided I needed a slow run today. That’s exactly what I do, run comfortably, little effort, looking around, maybe speeding up a little if I feel like it, then pulling back if I feel like doing that. Love it! Just jogging along listening to my music and thoughts.

[Hidden]

Sounds like a perfect, take it as it comes type run. Well done for finding time for yourself again. Enjoy ☺️

[Jools2020 Graduate10 in reply to Hidden]

Thanks, Delly-dot. This is my favourite kind of running. Just love it 👍😊

[GailXrunning]

And a delightful read! Go, you!

[Jools2020 Graduate10 in reply to GailXrunning]

Thanks , Gail. Felt good all day 😊

[GailXrunning in reply to Jools2020]

Brilliant. So pleased for you. 🤗

[doggytail Graduate10]

Loved reading your post thank youI am aiming to try and run slow to enjoy but at the moment still puffing away like an old puffing Billy intent on just getting to the finish.

To much going on in my life at the moment, not sleeping well, husband not well and just sold up looking for somewhere to live. Out and about at 5.30 am takes my mind off things for a little while.

I have just joined the park run for next week so hopefully will manage that comfortably.

I dont know what splits are but if I keep reading I'm sure I will find out.

Enjoy the rest if your weekend

[Jools2020 Graduate10 in reply to doggytail]

Hi doggytail, running slowly is exactly what I need to help me cope with all the ‘stuff’ going on! I just cast my mind back to what I did while I was doing Couch to 5K. I stop pushing speed and pace and run just for me, just for one of my weekly runs. Kilometre ‘splits’ are just the length of time that it takes to run each kilometre in the run, given in minutes and seconds. Looking at mine, you’ll see that the last kilometre took me 7 minutes and 7 seconds, faster than the others! If I feel like it, I like to speed up and get a bit of a workout for the last kilometre. For the rest of the run, I’m not even out of breath! I’m sorry you are going through so much right now. Why not try a really slow run and see how it makes you feel. Happy running - Julia

[over61andstilltrying Graduate10]

Well done to you. 😊👏🏃🏻‍♀️

[Jools2020 Graduate10 in reply to over61andstilltrying]

Thank you! Hoping to get back to Tuesday, Thursday and Saturday next week 😊

[over61andstilltrying Graduate10 in reply to Jools2020]

I ran this morning 10km and 225m elevation gain although last week was 9km same route and 243m elevation gain! They can't both be right! Pleased with heart rate at134bpm. 😊

[Jools2020 Graduate10 in reply to over61andstilltrying]

What a great result whichever one was correct! Well done 👏👍😊

[Fionamags Graduate10]

Wonderful run Jools. I love how you managed to rack it up a notch for the final split - you must be finishing with loads more in the tank. Go you!!!💪

[Jools2020 Graduate10 in reply to Fionamags]

Haha, thank you, but after that final kilometre, I was SO done 😂

[LottieMW Ambassador]

So glad to hear that your Dad is getting better…and that lovely slow run seems to be the medicine that you need 💕

[Jools2020 Graduate10 in reply to LottieMW]

Thanks, Lottie. He’s slowly improving but still in pain. Could be a while yet until he comes home. You’re right about the slow run being just the medicine I need! 😊

[LottieMW Ambassador in reply to Jools2020]

🥰👍