Monday morning 5k yay 😀

[SueAppleRun]

It’s been my weekend to work and it’s been a bit of a nightmare and taken me out of my comfort zone.

Today I’m off but I need to go in for a couple of hours to make sure alls ok, ‘see you in the morning then’ says a colleague as i was leaving yesterday 2 hours after i should have left. ‘No’ I’ll go in at lunch time, If go in first thing I know i won’t run, so I’ll go after my run.

Willow was looking forward to a walk so to the river we went…. stopping at work on the way to check everyone’s safe and they are so i can enjoy my run.

Cross the bridge, look over the side, the tide is out the river is low, very low, the water is clear and the sun is shining.

I’d decided 5k would be a nice run and 2.5k turn and back, Willow set off next to the river and I ran along the flat pathway, under the shade of trees, this is nice, and a little faster, can I keep it up? doubt it but let’s see. I was breathing harder than usual but then usually I don’t puff much at all. The speed runs and intervals I’ve been doing lately have taught me that I’m not likely to drop dead if I pant a bit. I remembered the sentence, if i can say this sentence out loud without having to take a breath I not going to fast, so I did and i could. So there you have it, this is the famous conversational pace and goodness knows what I’ve been doing then, doze off pace i guess.

This track is a favourite of walkers runners and cyclists, lots returned my greeting so it’s a friendly place to run,

Turned and headed back, I’m tiring now a bit so decided on intervals for the return journey and surprised myself.

Willow had a lovely walk, saw a couple of herons as well as other birds. He didn’t have to wait long when he got back to the car when I arrived grinning 😀 and buzzing, that was a lovely lovely run, so he says ‘same again tomorrow then’ and yes but maybe i’ll start a bit slower tomorrow and call it a recovery run.

Have a great bank holiday

[Martlet76]

What a great start to the week, well doneM76

[SueAppleRun Graduate10 60minGraduate in reply to Martlet76]

Thank you, it was great

[Dexy5 Graduate10]

Well done W&S!

UpTheStanley is very pragmatic about running “if you want to go faster, you’ve got to run faster”. Conversation pace wasn’t in his vocabulary. But we know better don’t we? Mixing it up is good for mind , body and PBs.

[SueAppleRun Graduate10 60minGraduate in reply to Dexy5]

I’m really enjoying being able to go faster, plodding along at a very easy pace and getting slower and slower I think I was being lazy

[Oldfloss Administrator 60minGraduate in reply to SueAppleRun]

You? Lazy? Never !

[Doris8 Graduate10]

Well done both of you. Lovely day for a run or walk. Enjoy the rest of your bank holiday after your 2 hours at work. 🙂

[SueAppleRun Graduate10 60minGraduate in reply to Doris8]

Thanks 😊 it’s being a good day now i’ve tidied the office a bit, m boss is back tomorrow and I couldn’t leave the mess i’d made over the last 2 weeks

[LottieMW Ambassador]

I think as we work on our speed, it naturally follows that our “easy” pace becomes faster!I like the NRC “1st Fartlek Run”…I found that Coach Bennett explains really well about the different amounts of *effort* needed for the different paces. Just saying run at your “easy”, “5km”, “10km”, or whatever pace means nothing to me without explaining how much effort to put in.

Any way, well done you 👏🏼👏🏼👏🏼

Have a lovely BHol once you’ve got work out of the way 💕

[SueAppleRun Graduate10 60minGraduate in reply to LottieMW]

Thank you, just finished work, I agree, I didn’t know about pace but now I’ve run a few effort runs I found myself thinking about the effort today, tomorrow I’m going to see if i can run 5k really easy effort and enjoy the difference

[LottieMW Ambassador in reply to SueAppleRun]

Sounds like a plan! 👍🏼

[grumpyoldgirl]

That sounds a wonderful run, and well done on finding your conversational pace! Sounds like work has been "interesting" lately, so I'm glad it's settling down again.

[SueAppleRun Graduate10 60minGraduate in reply to grumpyoldgirl]

Thanks, work has been horrible lately and I said no so many times but caved in the end, I’m just praying hard that this week is ok and everyone is safe, boss is back tomorrow and is likely going to kill me but hey, we had space and someone desperately needed that space

[grumpyoldgirl in reply to SueAppleRun]

💖

[CBDB Graduate10]

Great run report! And such a nice way to run-walk together whilst not running together. Nice!

[SueAppleRun Graduate10 60minGraduate in reply to CBDB]

When Willow first said he didn’t want to run I felt a bit sad, then I did that 10k run knowing he wouldn’t have come with me anyway, but this week he’s walked round the paths of the old golf course and twice along the river and we still start together and end together, so works well, I’m enjoying shorter and faster runs and when I want to go further I can leave him at home

[CBDB Graduate10 in reply to SueAppleRun]

Perfect! 🤣😀🏃🏻‍♀️🚶🏼

[Birdlady64 Graduate10]

Sounds like a lovely run. Mixing it up a bit and forcing yourself outside your comfort zone definitely makes a difference doesn't it?

[SueAppleRun Graduate10 60minGraduate in reply to Birdlady64]

Thanks and yes it does, I suppose i’d been thinking if I got out of breath I had to slow down but there’s a bit in the plan about learning to be comfortable with being uncomfortable so breathing harder and keep going 😃I’m loving it, it’ll be interesting tomorrow if I start slower how much longer the 5k will take me

[Week7 Graduate10]

Good run, sounds like you really needed it. You seem to be making huge progress in your solo running career.Sounds like Willow is enjoying his walks too, so you are both optimising that exercise/unwind time with adventures to share over your post run/walk cuppas!

[SueAppleRun Graduate10 60minGraduate in reply to Week7]

Thanks and yea we are

[Hedgehogs123 Graduate10]

Brilliant post and yes, I'm practicing ' that' sentence too when I'm not sure if my pace is too fast. Amazing difference it makes. Sounds like a really lovely run and great picture. Looks very peaceful.

[SueAppleRun Graduate10 60minGraduate in reply to Hedgehogs123]

Thank you, yes it is peaceful,

[Oldfloss Administrator 60minGraduate]

Super! Hope the rest of your time off went just as beautifully!I love the idea of so many of us, talking out loud to our invisible coaches!!

But it works! X

[SueAppleRun Graduate10 60minGraduate in reply to Oldfloss]

Thank you, yes it really works x

[Frenc Graduate10 60minGraduate]

Ah what a great run! And well done for telling work when you’d be in and not the other way round 😁. I worked the weekend and yesterday and just had a very nice run, it was so nice waking up today and not having to go in! That’s a beautiful photo 😊😊😊.

[SueAppleRun Graduate10 60minGraduate in reply to Frenc]

Your hours and days sound like mine, I’m off today and had planned another run but after a not great night we decided for now to do nothing, it’s wonderful, the river is beautiful thank you