9k and counting.....

[Fionamags]

After my fabulous 3 run week 2 weeks ago I did nothing last week and was thwarted by rotten weather and a grippy sofa this week. So as the sun came out today I thought enough was enough and I prised myself into the upright position and sallied forth.

I decided to go for another long, slow run today. 5k? 6k? What k? As I settled into a nice easy pace I decided that since the legs were strong and the puff was willing I would do 8k again. But when I got to the 4k halfway point I just decided to extend it. So one happy woman here - reclaimed 9k!!!!

[markbrom]

Well done fantastic

[Hidden]

Jolly good 👍🏼 🏃‍♀️😊

[Comfortnotspeed Graduate10]

Nice going there! 🤗 Loving the term grippy sofa!

[Fionamags Graduate10 in reply to Comfortnotspeed]

Hahaha yes any excuse...

[AlMorr Ambassador Graduate10]

Well done to you Fionamags on your 9K run today 🏃🏾 👍. 😊

[Fionamags Graduate10 in reply to AlMorr]

Thanks Al. Was very happy with that. That was tge longest run in a very long time.

[AlMorr Ambassador Graduate10 in reply to Fionamags]

Just slowly build up your distance to 10K.

[dijep Graduate10]

Yay 9k that's brilliant 👍🎊🎉 It feels so good to reclaim these longer distances.

I think you'll be getting the 10 before me 😊👍

[Fionamags Graduate10 in reply to dijep]

Well who knows? Will see how I feel next week - its tantalisingly close... 😄

[Grannyhugs Graduate10]

Sounds like your time on the grippy sofa has served you well😂 great distance. Happy running 🤗

[Fionamags Graduate10 in reply to Grannyhugs]

Thanks! Sometimes I think a week off is no bad thing. But I do really need to work on consistency... 😆

[Grannyhugs Graduate10 in reply to Fionamags]

I seem to be consistently deciding it’s too hot throughout the summer to run more than one short run a week and have taken to cycling instead🤣

[Hidden]

Well done! Sounds like how I got to my first 10K. Felt good enough and decided at 7K to go for 10K instead of 8K 😜

[Fionamags Graduate10 in reply to Hidden]

I suspect that it will be very tempting to go for 10 next week....

[DylanTheRabbit Graduate10]

Excellent! It was a really nice day today 👍🏼

[BaddieThePirate Graduate10]

Grippy sofa?😅 😂🤣 Well done on your 9km.

[SueAppleRun Graduate10 60minGraduate]

Fantastic Fiona, those grippy sofas are in league with the gremlins aren’t they? 9k reclaimed that is awesome 😎

[Fionamags Graduate10 in reply to SueAppleRun]

You are so right! I think there is a whole cave full of gremlins that live behind my sofa. Glad to be back on the longer runs though. I will get there!!

[CBDB Graduate10]

👏🎉 to reclaim that 9k… nice!!! Love the phrase “grippy sofa”

[Gwenllian1 Graduate10]

Wow, you are doing brilliantly! 9k is fantastic. I’m sitting here wondering if I can manage 5 in my quest to get back to running longer distances.

[Fionamags Graduate10 in reply to Gwenllian1]

Yes you can! You need to believe in yourself. I ran by heart rate a while back and it was such a revelation. So now I do my long runs at an uber slow pace and it is amazing how relaxed and easy it feels. Was getting a bit weary towards the end but still felt as if I could have done a bit more.

[Gwenllian1 Graduate10 in reply to Fionamags]

Well I have just run 5k, very slowly but steadily and thinking I'd just crack the distance. Very pleased! When you say you ran by heart rate, can you tell me a bit about what you did? I have wondered about having a go at this but at 67 my max heart rate seemed impossibly low!

[Fionamags Graduate10 in reply to Gwenllian1]

I did it by accident one day. I was out for a run and somehow shifted to heart rate mode when fumbling with my watch. I set my HR to 180 as the calculation by age is ridiculous for me. (62yrs)So I just kept an eye on my watch and stuck as far as poss within the green zone. It was very, very slow - but once I got the hang of what that pace felt like it was incredible. If you don't have a sports watch then just try slowing down on a run to the point that seems silly. It should feel like you are not even a tiny bit of of breath and very relaxed. Its a bit annoying in a way that my next 10k is going to be a fair bit slower than my first, but apparently this is the way to increase speed in the longer term by building endurance at a slow pace.

[Gwenllian1 Graduate10 in reply to Fionamags]

Thank you. I might give that a go. I'll have a look and see what my watch can do!

[Fionamags Graduate10 in reply to Gwenllian1]

I see Jools2020 is doing this too. I don't bother looking at HR now that I've the feel for it though. Sometimes its too hard to get it low - yesterday was hot so i averaged around 160 but it still felt very easy on the puff.

[Frenc Graduate10 60minGraduate]

Ah well done Fionamags! What a great run, you managed to loosen the Velcro of the grippy sofa! Not to be sniffed at 😊.

[Fionamags Graduate10 in reply to Frenc]

Oh yes - that sofa and my rear end.... quite the connection they have going 😂😂😂

[Frenc Graduate10 60minGraduate in reply to Fionamags]

Hee hee mine too 😁.

[GailXrunning]

That’s one sally-forth! 🙌