Fear Less 5K ☀️

[Jools2020]

Well, I missed the early running window! Fortunately it was only really hot for the last 2K so doable.

I had one of those debates with myself this morning. I already did my long run on Tuesday and didn’t feel like doing another. I did a 3K interval run on Thursday. It felt like I ought to run a 5K, but I’m not a huge fan of that distance. So I decided to have some help from the inimitable Coach Bennett, with his Fear Less 5K. I liked this guided run, with Coach’s pearls of wisdom to consider while you’re running.

I walked uphill to my starting point, all the tech was working! I like just to stand there for a moment before I set off. I reached up to my head to straighten my sun visor. Drat and double drat, I’d forgotten to put it on! And it was sunny! Ah well, my sports glasses will have to suffice.

My plan was to start easy (when is it not? 😀) and remain fairly consistent through the run, speeding up for the last kilometre. It was warm, so I didn’t think at this point that the strong finish was going to be possible! I would make a decision later.

I start my watch and walk first, breaking into a slow jog. It’s not that early, but deserted! I’m able to run in the road, which for some strange reason, I love to do. I’m listening to Coach Bennett, but I’m a little disappointed that he’s not talking more. I know I’m supposed to be thinking about what he said, but hey!

My heart rate is good this morning. Zone 2 for most of the first km and Zone 3 for the second and third. I’ve no idea why. It’s hot and the air quality is only ‘fair’. The fourth km sees me start to jog up the Demon Hill and I adjust my pace and stride length to cope with this. My heart rate doesn’t go up as much as I expected! I keep running as before and crest the hill at the traffic lights. I just relax on the downhill part, it’s too soon to take the brakes off if I want to finish strong and need to recover from the hill.

I start the 5th kilometre and increase pace. Not all out as it’s too hot, but enough to push myself. The only upward slope on this section is running up the exit from the underpass, but I seem to manage it ok as it’s not for long. I reach 5K and it’s pretty much 45 minutes. At my current level of fitness I’m happy with that!

Looking at the stats, I’ve achieved PBs for 3 of the segments on my run. That was definitely unexpected as I felt I was really slow.

Kilometre Splits:

9:22, 9:16, 9:25, 9:22, 7:35

Happy Sunday running, everyone! 😊👍🏃‍♀️

[AlMorr Ambassador Graduate10]

Happy running to you Julia, I am very impressed with your run this morning, 3 negative splits on the last 3 kilometers, congratulations, great run for you today, well done 😀 🏃🏾 👍

[Jools2020 Graduate10 in reply to AlMorr]

Thank you, Al! Appreciate your support 😊👍

[GailXrunning]

Well done! I’ll remember that recommendation. I toyed with pushing to 5k this morning but stopped at 4.5k. That seems weird, with only 500m but there was the critical choice to confront: get home for breakfast or gettrapped on the wrong side of the Hackney HM. Managed to cross the latter as the front-runner pack opened up a space. A few minutes later and it would have been a different matter. I ran alongside for a few yards marvelling at their pace (on the HM) compared to mine (at end of a short run). Doubt I do their pace in my fastest all-out intervals!

[Jools2020 Graduate10 in reply to GailXrunning]

You obviously made the right decision! I was a spectator last week at the Bracknell Half. I’ll enter next year…… but I’ll be one of the last ones to finish, judging by my pace for the only time I’ve run the distance!

[Runninggirl59 60minGraduate]

Sounds like a lovely Sunday run Jools. I wonder why you're not a fan of 5k? Well I never thought I would say this but I did a nice easy (yes easy!) 7K run yesterday, longest run ever. Its funny how some days are just easier than others. I hope you enjoy the rest of your Sunday 😀

[Jools2020 Graduate10 in reply to Runninggirl59]

It was! I’m not sure why I don’t like the distance, but I never have. I find it really difficult to find the right pace. I prefer 7 or 8K, but I already did a long run this week. Well done for your 7K 👏👏👏👍

[Beatlesforever Graduate10]

A very good run, well done! It's been so hot here today I don't think I could've done a 5k 🥵🥵 as it is I can't even do 5 metres - I've got a cold that's stopped me in my tracks and I'm feeling rather sorry for myself🤧😒😭😅

[Jools2020 Graduate10 in reply to Beatlesforever]

I was out fairly early and I took it nice and steady! Thanks 👍😊

[SueAppleRun Graduate10 60minGraduate]

Brilliant, mine took an extra 6 minutes today 😀but it was a run, yours sounds great too