‘Just a Run’ NRC guided 30 minute run 😊

[Jools2020]

I had a window this morning - having to be back and showered by 9 as the contractor was due to arrive at about that time. I wasn’t sure where he was going to be working today! Turns out he’s working outside all day anyway, but it’s good to be organised.

So - what should I do - and more importantly, what should I wear? 😊 it’s an overcast morning, rain not forecast and a light breeze. I decided on shorts and a long sleeved top. You always know if you’re kitted out appropriately for the weather if you don’t think about it again while you’re running! Naturally I’m wearing a sun visor.

I decide on another guided run. ‘Just a Run’ is a 30 minute run with the inimitable Coach Bennett. It’s another good one and it kept me focussed. I walk to the top of the hill and notice that I’m finding it easier to walk up that slope! I have to wait for the satellite signal and do a little running on the spot wile I wait. Signal obtained and off I go! Walking briskly for about 90 seconds. This really helps me not to start off too quickly. I gradually glided into a slow jog and listen to the words of wisdom from Coach. He’s encouraging me to start easy. Yes, I know, I know!

I see a number of other runners this morning and we all greet each other. This seems to be a friendly place! I go into the second km and feel the slight uphill but I’m not really making too much effort. I can feel my pace increasing naturally as I warm up. I get a bit distracted as I run past Tesco. I’ll have to walk back there later as I’ve run out of a few things, so I mentally make a shopping list!

I run on to the second roundabout and turn left back towards the town, trying to draw my focus back to the run. I start the third km and feel the slope downhill. This run has been with very little effort, so I increase pace a little. I’m used to stopping at 3K and I know I’m running on a bit today for the 30 minutes so I don’t go all out!

I run past the back of my house, trying not to look at the fence that needs replacing. A job for later in the year if funds allow.

The run ends with Coach encouraging me to finish strong. Yes, Coach, I usually do! I could have run for longer today even maintaining that faster pace, but I decide to stop at 30 minutes. Home for stretches and coffee!

Looking at the stats I notice with surprise that I’ve achieved a PB on one of the segments and I’m a Local Legend on another. Makes me feel more ‘local’ 😊

Stats: 3.41km, 30:12 minutes, 8:51/km

Splits: 9:45, 9:22, 8:01, 7:21 (last .4 km)

[Instructor57 Graduate10]

Well done local legend jools 😁👍Glad you found today a good run that you felt you could have gone further on !

I learnt a very important lesson on my run today "Don't chase after the girls" 🤣

[Jools2020 Graduate10 in reply to Instructor57]

Thanks, Ian. Yes, I just read your post 😂 Very important lesson!

[Beatlesforever Graduate10]

You're a legend that's for sure!👏👏👏 very well done and look at those splits 😃👍

[Jools2020 Graduate10 in reply to Beatlesforever]

Haha, thanks BF! Yes, splits nicely negative this morning. 😊

[nowster Graduate10]

And yet more negative splits! 🤣

[Jools2020 Graduate10 in reply to nowster]

Yes, I was pleased with the splits! Although it’s cheating a bit to make sure the first km is so slow.

[nowster Graduate10 in reply to Jools2020]

Not cheating. It's skill and strategy.

[Jools2020 Graduate10 in reply to nowster]

Haha yes, definitely! It would be an interesting exercise, though, not to look at my watch at all.

[Runninggirl59 60minGraduate]

You're definitely a local now and of course a legend! Sounds like a good one 🏃‍♀️

[Jools2020 Graduate10 in reply to Runninggirl59]

I’m definitely settling in here. Chatting to the neighbours today who came to have a nose at the work I’m having done on the house! The run was good. It’s always a good feeling if you know you could have carried on. Maybe I’ll keep the pace slow and do a longer run next time.

[Runninggirl59 60minGraduate in reply to Jools2020]

That's a good sign with the neighbours. If you feel like going for the longer run then I say go for it. I did 50 mins yesterday so getting closer to the 60 min goal. Herescto the next run 🏃‍♀️ 😀

[Jools2020 Graduate10 in reply to Runninggirl59]

I’d have to slow down even more 😂 but yes, I think it’s time to extend a bit! Can’t keep doing 3K or 30 minute runs forever! Well done for 50 minutes. You’re nearly there.

[SueAppleRun Graduate10 60minGraduate]

Every time you run you inspire me, honestly those negative splits are so clever and a PB as well as local legend. Awesome 👏

[Jools2020 Graduate10 in reply to SueAppleRun]

I cheat at the negative splits! My first km is so slow that the second is bound to be a bit faster. Then I pick up pace for the third km as it’s downhill! I’m so devious 😂. Thank you, though. I’m gaining confidence - with everything - and that is spilling over to my running.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I’m glad you are gaining confidence and settling too, doesn’t happen for me, one run pace first kilometre was about 11.50 and next 4 still got slower and slower I pump my arms feet either longer stride or stirrer and faster and think i’ve cracked it but no lol. I’ve run that just a run and it’s good, I’ll be doing slow 30 minute runs when i get back to it and see if i can regain some fitness. Next surgery is likely to be weeks away so i might as well get fit in between

[Jools2020 Graduate10 in reply to SueAppleRun]

Slow 30 minute runs are the best! Yes, you’re right - get fit between now and then.

[Yesletsgo Administrator Graduate10]

How fantastic to see splits I can relate to! I've discovered the 'start really slowly' technique too, great isn't it?Well done

[Jools2020 Graduate10 in reply to Yesletsgo]

It is great. I was having trouble with the first km being too fast to sustain and I couldn’t recover from it, thus making the whole run a bad experience. This advice to start the watch and walk for 1-2,minutes really was hard to do initially (mentally) but it works.

[Roxdog Graduate10]

You are a legend generally!

[Jools2020 Graduate10 in reply to Roxdog]

Haha, thank you, Roxdog! Getting back to my former fitness is proving difficult, but today’s run has shown me that it’s possible 😊. Garmin tells me I’ve just gone into the ‘excellent’ range and my fitness age is 49. I’ll take that, I think! Still a way to go. Firstly I want to be comfortable with a 40 minute 5K before I attempt the local park run. It’s always been my ambition since I started the programme. Back in the days when I thought I’d stop at 5K 😂

[Roxdog Graduate10 in reply to Jools2020]

I know what you mean about fitness! I actually feel quite unfit after this break in running and my knees are playing up. Possibly because I've lost leg strength. I think I might sleep for a week after my last day at work next Friday! Then I'll make my comeback, I slowly!

[Jools2020 Graduate10 in reply to Roxdog]

Slowly, definitely. If you do it slowly, you’ll enjoy it so much more! Good luck for next Friday!

[Birdlady64 Graduate10]

Nice run Jools. Local Legend, HU Legend 👏👏👏Nice to see you settling in and beginning to feel like Local 🤗

[Jools2020 Graduate10 in reply to Birdlady64]

Thanks, Diane. I’ve been here over 2 months now! Having the work done on the house is helping. I like it here.

[MrBassmanjazz]

I like that one. (The 3 act play?)

[Peter44 Graduate10]

Sounds like it's all going well, and your settling in nicely. 😊

[Jools2020 Graduate10 in reply to Peter44]

Yes, I am thanks! It’s chaos here right now as I have the first round of works being done on the house. Exciting, though!