A Semi Naked 8 Mile (12.875K) Run

[Instructor57]

Today I planned to do my NRC long run for the week.

This was an 8 Mile run (12.875K)

I took some fluids and a few jelly babies just in case 😁

It was a 10 minute drive to where I would start and as it was already 10 degrees I was wearing running vest and shorts .

I actually wore my hydration vest also as it was handy to carry a few bits and bobs like drink, jelly babies , car and house keys and a few tissues but I didn't use the bladder, just a flexible 0.250ml bottle of water .

Things didn't start too well !

I did my Dynamics and went to put a tissue in my shorts pocket only to realise they were on back to front 🤣

Great start !

Shorts turned around and out of the door for the short drive !

I arrived in the lay-by and parked up and started my warm up walk , so far so good 😁

After 5 minutes I went to start the NRC app only to realise I had forgotten my ear buds !!! Curse 🤬🤬🤬

Ahh well, we will have a Naked 8 miles then 🤣

I started the watch and set off at a slow pace , I thought I could turn the phone volume up when I was on a quiet area with no-one else around , hence the semi naked 😁

This worked well but a little frustrating at times !

I had purposely set off a little slower than my 10K of last week as I knew this run would be all about the pace !

It felt good and I kept a fairly steady pace to 5k and beyond and was feeling good and surprisingly strong and perfectly dressed for the weather of about 12 to 13 degrees as it was now , light cloud and a gentle breeze, perfect !

Around 6 or 7k the pace had crept up slightly and that's fine , there was still no doubt of finishing this run .

At about 8k I had a couple jelly babies, a little tricky getting them out of the pocket and zip top sandwich bag while continuing to run !

I met 2 or 3 other runners around this time , all going the opposite way to me , we greeted each other and smiled as we passed .

At this stage of the run I needed to cross the busy Oswestry bypass at a roundabout , it wasen't too busy so was only stopped for around 4 or 5 seconds.

Bypass safely negotiated and on to new running territory for me (on last week's 10k I went a different way at this roundabout)

Anothe runner passed and onto a long incline for a few minutes, I tried to maintain my pace which had now picked up from my starting pace .

On to10K and my last 2 jelly babies eaten and a few sips of water whilst still running (yes, I did get a bit wet😁)

Back across the Oswestry bypass at a different roundabout and into the final area of Park Hall which is a couple of k run or so from my car .

I could sence the finish line now and my pace was a little higher , that's fine as I was now on the home straight!

Park hall done , and I pass my car in the lay-by at about 12.5K.

I carry on a bit further to get the 12.875k (aka) 8 Miles .

The NRC app got there slightly ahead of Garmin so I stopped the app and carried on to a Garmin of 12 .87k.

Job done , walk back to the car (not quite 5 mins but enough to let the legs recover)

Drive home for stretches and then porridge and a mug of tea !

This was a really good run !

I was tired at the end but certainly not wiped out and very happy with the splits and controlled pace over 8 miles .

And surprisingly, Vo2 Max remained the same ! (I expected it to drop)

I certainly think that running more frequently again and strength training are both paying off 😁

Happy running !

[Roxdog Graduate10]

Wow, well done that's amazing. Jelly babies - yum! I read that it's important to have protein after significant exercise. Din't want to be preachy, but maybe hit the protein later on! That's brilliant!

[Instructor57 Graduate10 in reply to Roxdog]

Thanks , and protein already done !Tuna sandwiches 😁😋

[AlMorr Ambassador Graduate10]

That was a very good run for you today Ian, well done, you love those jelly 🤱 babies, you were wearing the correct clothing regarding the temperature.This morning I have been glued to the TV watching the London Vitality 10,000, I will be running the virtual version on Wednesday.

[Instructor57 Graduate10 in reply to AlMorr]

Thanks Al, oh of course ! I missed that on the TV !Good luck with your Virtual, I know you will smash it (again) 😁

[AlMorr Ambassador Graduate10 in reply to Instructor57]

Thanks Ian👍I will be starting my run at 7.30am.

[Doris8 Graduate10 in reply to AlMorr]

I wish I had known it was on could have recorded it. Wonder if it’s on demand. What channel was it on Al?

[AlMorr Ambassador Graduate10 in reply to Doris8]

It was on the BBC Red button channel, Freeview Channel No. 601 or Virgin Media Channel No. 991/Sky or FreeSat No. 981.

[Frenc Graduate10 60minGraduate]

Ah what a great run Ian, it sounds as though it really hit the spot, and was very enjoyable too. I took jelly babies with me for the first time today, but sadly my tummy wasn’t best pleased, nearly had to dash behind a hedge! Sorry, far too much information 🤣.

[Instructor57 Graduate10 in reply to Frenc]

Thanks Kate !To be honest, my tummy wasen't best pleased either untill I had a drink of water then it settled again 🤔

[SueAppleRun Graduate10 60minGraduate]

Oh my, what a good run, did you know if you put clothes on back to front you aren’t supposed to turn them round? although i’ve never managed not to before. Porridge I hadn’t thought of that!! I’ll add it to my soft diet 😂

I love the way you just run stronger as you go on,

[Instructor57 Graduate10 in reply to SueAppleRun]

Thanks , haha, no I didn't know you shouldn't turn them around 😁Oh yes , porridge! Stick it on your menu 😁 food of the gods 😁

For me, the hard bit of the run is starting at a pace where I know I can pick it up later .

By doing this I absolutely know by half way that I can finish the distance 😁

[Hidden]

Well done, you really are on a roll now!

[Instructor57 Graduate10 in reply to Hidden]

Thanks Evy , been here before though! (Many months ago)As long as I don't take the same path as last time 😁

[Gwenllian1 Graduate10]

Wow, I’m so impressed! And so encouraged too because I know you have had to build your fitness back up and I’m having a go at that here. Made 4K for the first time since covid today but longer runs feel like a distant dream! So thank you for the inspiration!!

[Instructor57 Graduate10 in reply to Gwenllian1]

Thank you !And yes, I think it's around 10 months ago when I did a 14K , then a steep downhill slope of niggling ailments and loss of mojo and 1 or 2 other life issues !

It feels like it's been a long journey back .

But to be honest, it dosent seem that long ago now when I was trying to step back up from 3k.

Stick with it ! You will be back , re build gently 👍

[Beatlesforever Graduate10]

Brilliant! Very well done 👏👏👏 it had all the potential to be 'one of those runs' but all's well that ends well 👍😁

[Instructor57 Graduate10 in reply to Beatlesforever]

Yes, after the shorts and then the earbuds I had my doubts 🤣

[Doris8 Graduate10]

Well done love jelly babies. When I saw your headline I didn’t know what I was expecting to read . 🙂

[Instructor57 Graduate10 in reply to Doris8]

Haha, I was thinking whether to go back for the earbuds but managed without in the end 😁The jelly babies are good run fuel 😋😁

[Jools2020 Graduate10]

That’s a great run, Ian! So pleased for you, a fantastic achievement. You’re definitely on a roll (another one!) and I’m so pleased that the stars aligned for you today. You certainly earned the ‘breakfast of champions! 👏👏👏🥣 👍

[Instructor57 Graduate10 in reply to Jools2020]

Thanks Julia , it's been a long road back (as you know)Yes had porridge for a late breakfast, then 1 hour later had an early lunch 🤣🤣🤣

[Jools2020 Graduate10 in reply to Instructor57]

Did you eat anything before setting out?

[Instructor57 Graduate10 in reply to Jools2020]

No , just water and a mug of tea 😁

[Jools2020 Graduate10 in reply to Instructor57]

You probably needed those jelly babies, then!

[Instructor57 Graduate10 in reply to Jools2020]

Yes, it's a good job I didn't take the bag 🤣

[Jools2020 Graduate10 in reply to Instructor57]

😂 I don’t get on with jelly babies. I take small pieces of flapjack. But it’s been a very long time! I’ve got to get to 10K first 😊. At least I’m thinking about 10K again 😂!

[Instructor57 Graduate10 in reply to Jools2020]

You will be back there !I know that .

To be honest the jelly babies made my stomach feel a bit queezy while running , but a few gulps of water and it was ok again 😁

[Jools2020 Graduate10 in reply to Instructor57]

Thanks for your confidence. I think my sheer determination will get me there! Just slow and steady to build up my stamina until I’m ready.

[Sunnytom Graduate10]

Well done ..

[Instructor57 Graduate10 in reply to Sunnytom]

Thank you !I have a few aches now 😁

[GailXrunning]

Ooo, that does indeed look like a very well controlled long run. Great work! And great to have built back to the distance. 🌟 I wonder if you check your ‘mile splits’ (‘laps’) they might even be perfectly negative (the miles can smooth out the kms’ ups and downs).

[Jools2020 Graduate10 in reply to GailXrunning]

Funny, I thought exactly the same thing!

[Instructor57 Graduate10 in reply to GailXrunning]

Thanks ! 😁👍Oh, good point , perhaps I'll check 🤣

However by definition it's a negative split run as the 2nd half was faster than the first 😁

[GailXrunning in reply to Instructor57]

Another way of doing it!

[Birdlady64 Graduate10]

Fantastic run Ian!When I started reading I thought you'd already arrived at the start point and got out of your car when you found the wardrobe malfunction! I had this image in my head of you removing your shorts in public🤣

Love this "no doubt of finishing this run" . Just fantastic 👏 👌

You are back and on banging form!

[Instructor57 Graduate10 in reply to Birdlady64]

Haha, thanks Diane , your not the only one who thought I removed the shorts mid run 🤣🤣🤣And yes I was confident once I was around 7k or so that I would complete it as it felt quite comfortable.

I must admit I'm aching a bit now though 🤣

[Yesletsgo Ambassador Graduate10]

That sounds like a great run! I thought it was good luck to put your clothes on back to front or inside out, obviously worked for you

[Instructor57 Graduate10 in reply to Yesletsgo]

Maybe it is good luck 🤔Perhaps I should start using it as my regular pre run faffage 🤣