Great morning for a run!: This morning was... - Bridge to 10K

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Great morning for a run!

Yesletsgo profile image
YesletsgoAdministratorGraduate10
26 Replies

This morning was going to be a short interval run. Looked out of the window, grey and gloomy. It was raining last night, so resigned myself to the idea that my 3 week old running shoes definitely won't be looking new by the end of this. Maybe a bit negative? Maybe, but I pulled on my running kit, warmed up and set off.

As soon as I was outside my perception of the day changed. Cool, still, quiet. I realised I wanted to make the most of it so chose NRC's 'Another Thank You Run'. 45 minutes. I decided to just take this one r-e-a-l-l-y easy. First km the pace was 10'19". Fantastic. Exactly what I wanted. My breathing was easy, no strain anywhere. Out in the fields with nature and my own thoughts (and of course Coach Bennett's musings which are always worth hearing).

As the run wore on my pace picked up a bit. I tried a slightly different route, along a concreted section of farm road. I worry about hard surfaces because of my bad knee, but the grassy path alongside looked a bit lumpy and I'm still sparing my ankle. It felt easy. Turned back and onto the bit of my usual route where I usually pick up speed as it's the last quarter of my original 5k route. Coach B told me there was 9 minutes left. Looked at the Garmin. I'd covered just under 4km by now. Realised if I sped up I might, just might, be able to reach 5km. It was a bit daunting but I figured it's only 9 minutes and if I don't do it it's no biggie.

This was the first time it felt like I was making an effort. With about 5 minutes to go Coach B said to be thankful for the body I've got. He's absolutely right you know. As a woman I've spent far too long thinking about my perceived imperfections. Since I started running I realise how lucky I am.

My legs, which were always a focus of dissatisfaction are now one of my favourite bits. I was in a motorcycle accident when I was 23, a car pulled out in front of the bike and I was thrown over the roof at 50 mph. How I walked away from it I don't know, in that moment I thought I was dead or at the very best severely disabled but all I got was bruising (my friend broke his thigh). Ever since then my knees have looked lumpy which was a big deal as a very vain 20, 30, 40 or 50 something. I would look at them and be reminded again how utterly incredible it is that I can walk but guilty that the cosmetic thing bothered me. I know, and knew, how shallow I was being as I truly was grateful. Now that I run I am in awe of these short chubby limbs. I hardly even notice the shape of my knees any more, I am just so happy at what they are able to do now that I've stopped underestimating them.

Anyway, back to the run. As I approached the end it was really hard work, but when Coach said it was over I looked at the Garmin. Exactly 5km! Woo hoo!

Checked my stats when I got home. Negative splits!! 10'19, 9'39", 9'15". 8'39" and....7'09"!!! I really did pick up my speed for that last bit!! My heart rate was way different to my normal pattern too, I usually spend most of my time in the red zone but this time it was mostly zone 3 with only 19% in zone 5, all at the end of the run. I'm feeling absolutely great right now, must be that elusive runners high. Once again, woo hoo!!

PS I know that some of you run much faster than this but as a short, 63 year old woman I find it utterly amazing and fantastic that I can manage this. I doubt I'll ever run a sub 30 minute 5k but I really don't care :)

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Yesletsgo
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26 Replies
Week7 profile image
Week7Graduate10

Brilliant run-last km wow!!As a member of the short leg club I get you-never liked my legs and recently acquired saggy knees but legs are for using!!!

I ran my first NRC Coach Bennet run for a long time today to recover from my HM at the weekend. I had forgotten how good he was-did the 30 minute Just a Run run .It was perfect for a relaxed slow run. -I didn't even try to speed up at the end-byt my legs felt so strong afterwards.

THIS RUNNING THING IS MAGIC!

Yesletsgo profile image
YesletsgoAdministratorGraduate10 in reply toWeek7

I wonder if there's a group for us shorties? And a Coach Bennet fan club? I just love the way he rambles on...

Week7 profile image
Week7Graduate10 in reply toYesletsgo

I think he has a fan club whether he wants one or not!

Yesletsgo profile image
YesletsgoAdministratorGraduate10 in reply toWeek7

😂😍💙💙💙

nowster profile image
nowsterGraduate10 in reply toYesletsgo

I seem to remember Harry Secombe described it as "Duck's Disease (the curse of the Seagoons)".

Grannyhugs profile image
GrannyhugsGraduate10

What a fantastic post, so positive. You are right about it not being what we look like or perceive ourselves to look like but what we can do with what we have. Go girl go. Happy running 🤗

Yesletsgo profile image
YesletsgoAdministratorGraduate10 in reply toGrannyhugs

Thank you :)

Sounds like a fantastic run and stop pulling yourself down. 45 minutes for 5K is absolutely NOT slow, no matter your age 😊

Yesletsgo profile image
YesletsgoAdministratorGraduate10 in reply to

Thanks, when other people are saying ‘I took it easy, starting at a leisurely 6’50” pace....’ it’s difficult not to compare yourself 😂😂 I’m very pleased with my times this morning especially the 10’19”, much easier to get negative splits starting from there 😇 (plus I feel so much more energised than when I go slightly faster).

in reply toYesletsgo

I'm a sort of healthy 40 year old (do have rheumatic arthritis but it doesn't bother me much) and my 5K time is between 40 and 45 minutes 😉. When I start running, I try to have a pace at the back of 9 minutes/km. I do speed up during my run, but I only hit the 7 minute/km in very few cases.

nowster profile image
nowsterGraduate10 in reply toYesletsgo

I'm sorry. I can't help that I'm male, 6ft tall with long legs. It's something I'll just have to live with. 😉

The thing I am amazed at is the one of our fellows here who is training for a 50+ mile ultra and his normal pace is 10min/km. That is incredible and I am in awe of him.

Yesletsgo profile image
YesletsgoAdministratorGraduate10

My fastest 5k was just over 40 minutes when I did Parkrun (and injured my ankle, definitely overdid it lol), it’s usually around 43-44 minutes. I feel so much better for going slower today, will definitely experiment and maybe try a 6k...

Doris8 profile image
Doris8Graduate10

Great post and negative splits. Well done and I’m one of your short legged jog/walkers all 4 ft 11 3/4 high. 👏

Yesletsgo profile image
YesletsgoAdministratorGraduate10 in reply toDoris8

Thanks Doris8, we’ll never know the woes of low ceilings 😂😂😂

alpacagirl profile image
alpacagirl60minGraduate

Great post - I’m also a short 64 year old with lumpy thighs but every time I see a friend of mine who has had several knee replacements struggling to walk a few hundred metres I too am so thankful for my own (slow) running legs.

Yesletsgo profile image
YesletsgoAdministratorGraduate10 in reply toalpacagirl

Exactly, we are so fortunate (at any age but especially as we get older) to be able to get our amazing bodies to do this stuff. Having just recovered from a very minor injury which almost stopped me walking for a few weeks I appreciate the running even more 💖

Lablove profile image
Lablove60minGraduate

Absolutely brilliant. I’d love to crack a 5K in 45 mins. Still don’t quite understand the negative splits thing..🤷‍♀️

nowster profile image
nowsterGraduate10 in reply toLablove

Negative splits is simply that you start slow and get faster as the run progresses.

The negative bit is that the numbers for the measured paces (over a km or mile) all go down compared with the previous one.

Lablove profile image
Lablove60minGraduate in reply tonowster

Ok, I’m definitely doing something wrong then, mine mostly go the other way 😂

Yesletsgo profile image
YesletsgoAdministratorGraduate10

I had to google splits too. Was quite disappointed to find it just means the speed you do each km compared to the one before. So if your first km is 10 mins/km and your second is 9 mins/km, subtract the second from the first and you get -1 ie a negative split. If the second km was 10 or 11 you wouldn’t get a negative split. I’m not quite sure why it’s important, I think it shows you’re pacing yourself correctly, but people who manage it seem quite pleased with themselves so I thought I may as well join in 😁

GailXrunning profile image
GailXrunning

Fantastic run! What a difference your approach to it had. And such a great post, too, from the first surprise at how lovely it was to be outside (living in the moment) to your reflections on a personal history.

Yesletsgo profile image
YesletsgoAdministratorGraduate10 in reply toGailXrunning

Thank you, this running thing seems to be more about mental attitude than physical fitness!

Sulley101 profile image
Sulley101Graduate10

Great post and congratulations on getting your 5k and negative splits too! It’s amazing what our bodies are capable of if the gremlins don’t take over! 😁

Yesletsgo profile image
YesletsgoAdministratorGraduate10 in reply toSulley101

Gotta repel those gremlins!!

Lablove profile image
Lablove60minGraduate

Seem to be topsy turvey I get slower not faster 😂

Yesletsgo profile image
YesletsgoAdministratorGraduate10

My first steps when I run are usually really fast, I have to rein myself in, remind myself to go slow, slower, embarrassingly slowly. The speed then picks up gradually (if I get it right). If you go too fast in the beginning you wear yourself out too quickly. This run taught me that if I start really slow I've still got something in reserve at the end (hence the final burst of speed, I knew I could stop as soon as it was done!)

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