Sunday 11.12 km run

[buzzards]

After injuring myself in January, I started slowly running again in February, aiming for 3 times a week but only managing twice a week. I've kept up with regular yoga sessions to help maintain fitness. I managed to do my third 10k a couple of weeks ago and I was really tired afterwards.

Last week I finally managed 3 runs. I wanted to do another 10k and wondered if I would be affected by not sleeping as well as I would have liked on Saturday night.

I decided to run to Greenwich Park to try a different route as I am a very slow runner and was getting bored with my usual loop route around Greenland Dock.

I don't enjoy running on roads really, but the route to Greenwich was quiet and peaceful and the weather was gorgeous.

The park was really busy, lots of couples, dog walkers and runners. In future I will go earlier when its quieter.

I ran very, very slowly up the hill with the least steep gradient (62m elevation according to Garmin), to get to the upper level of the park where I did most of the run, before descending down the hill and heading home. I say run - it was more of a shuffle. 🤣

I took 500ml of water in a soft flask with me although I only had a few sips during the run itself and drank the rest at the end of the run. (I always worry about loo breaks). I think it helped but I should probably have drunk a bit more during the run.

I had a few bites of a nakd bar during the run but I find it hard to eat on longer runs. I've previously tried Medjool dates but they were too sticky. I will have to try something else next time.

I'm pleased I managed to complete the run and go a little over 10k but didn't enjoy the run back home really. I also find that even with wearing gloves on my runs, the Raynaud's symptoms kick in for about an hour afterwards as my fingers remain freezing and numb.

It was beautiful weather yesterday. ☀️🌞🫡

11.12 km! I'm well chuffed. Hopefully as I lose weight I can speed up over time.

I have a day's leave today so I will do some foam rolling and yoga later.

Happy running everyone. 🏃‍♀️🏃‍♀️🏃‍♀️

[Roxdog Graduate10]

That's fab! I know Greenwich Park well, and that's a steep hill!

[buzzards Graduate10 in reply to Roxdog]

It is. Boy do you feel good when you get to the top. 🙂

[Week7 Graduate10]

Sounds like a lovely run.

I am sat reading these posts trying to motivate myself to get out for my Monday 10k run/plod/shuffle. Your post has made me realise that perhaps a new route would be a good plan.

Congratulations on a great run and thanks for sharing !

[buzzards Graduate10 in reply to Week7]

Thanks, it was a good run once I got to the park. I like a bit of greenery and will have to find a few other routes for 10k to swtich it up. I may investigate running parts of the Thames Path as I love the river.

[Roxdog Graduate10 in reply to buzzards]

I went to visit my daughter at the weekend, who lives in Newcross and we did an amazing walk, taking us through Southwark Park, along the Thames path for a bit, and the back of Rotherhide, through old cobbled streets and a path alongside a railway. I couldn't explain the route, but we ended up round the back of docklands near Canada Water. About 10k. All the time I was thinking what a great run route this would be!

[buzzards Graduate10 in reply to Roxdog]

Thanks Roxdog, that does sound like a great route around Canada Water. Southwark Park is lovely. I did my C25K runs there and it's not too far away from me. I used to walk from Deptford along the Thames Path and river to London Bridge, passing Tower Bridge. It's surprisingly busy on weekday mornings as lots of commuters use the route. I will have to explore more options for 10k.

[nowster Graduate10]

You probably don't need to eat much for 10km. A few nibbles of something with a sugary content.

I've found that good quality fudge is too dry, but the cheaper squidgy fudge is OK. Jelly babies are good, as long as they haven't been left to dry out and have turned into little bricks.

During this sort of weather, I don't drink a huge amount either: about 250ml over 2½ hours. I'll need more when it gets warmer.

[buzzards Graduate10 in reply to nowster]

I find fudge overly sweet and I don't think Jelly Babies would last very long, too moreish. 😄I'll try drinking some Oatly choclate milk beforehand and water during and after runs. I never eat before runs so I may just need to make sure I'm well hydrated the day before. 250ml doesn't sound like much though. I don't drink tea, coffee or fizzy drinks so I'm always guzzling water.

[nowster Graduate10 in reply to buzzards]

My other trick is to eat something starchy but not bulky like a couple of slices of thick-cut toast an hour or so before.

I limit myself to two jelly babies per km, sometimes less. The fiddly nature of trying to eat them "on the hoof", getting them out of the bag I've packed them in, without stopping, stops me from eating too many.

Yes, making sure your normal level of hydration is good will help.

[Roxdog Graduate10 in reply to buzzards]

I take dried apricots on long runs (not that I'm doing long runs at the moment!)

[buzzards Graduate10 in reply to Roxdog]

I'll give them a try.🙂

[Beatlesforever Graduate10]

Amazing, very well done! 👏👏👏 That's great progress since February 💪I also find it difficult to eat while running. When I need a snack for longer runs I tend to bring raisins or sultanas, they're not sticky and they're easy to nibble on while running or plodding along in my case! 😆

[buzzards Graduate10]

Thanks Beatles, that's worth a try. I may even try those gel things sometime.

[Cmoi Graduate10]

Hi buzzards , for longer runs (for me that's around 15k+) I often snack on dried apricots, preferably the darker almost caramelly organic Hunza ones - not as sticky as Medjool dates but similarly yum!

[buzzards Graduate10 in reply to Cmoi]

Thanks Cmoi, that's worth a try.

[EEPaul Graduate10]

Well done on the run. I am also recovering from an injury and run to, in and from Greenwich Park 2-3 times a week (I was there this morning, in fact). As a recent (2019) convert to running, I did C25K and 'graduated' with my first parkrun, in Southwark Park in July 2019. When a bit fitter, I will be resuming regular Thames Path runs (I run the loop around North Greenwich most frequently, but - at peak fitness - have also run all the way to Erith - getting the train back, mind!), fuelled by jelly babies and the occasional SIS energy gel (I used these when I was a regular cyclist, and they provide a good boost).

[buzzards Graduate10]

Thanks. That North Greenwich loop to Erith is impressive! I don't blame you for getting the train back though.🫡 I like to finish longer runs close to home, but that's because I'm tired at the end.

The Running Channel on YouTube mentioned SIS energy gels in a video where they reviewed different gels, drinks and chews. There seemed to be endless choice.

[EEPaul Graduate10]

I gradually extended my distances by running to a different North Kent line train station each week. Started with a run to Plumstead, then to Abbey Wood, then Belvedere, Erith, and Slade Green, getting the train back each time. I've also used the Greenwich foot tunnel to start to explore the Isle of Dogs. Lots of waterside routes along the river and the dock sides.