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! 😊👍🏃♀️
NRC 10k plan: Fear less 5k (week 4 day 2)
