A 3k Morning Run

[Instructor57]

had some horrible weather here the last couple of days so didn't manage to run , however today was forecast as better and it also coincided with a day off

always a bonus as I like a restful day after a run.

Only problem is I then went and spent £109 on Amazon on an Air-fryer 🤣

perhaps I should have worked 🤔😁

anyway, it was Just another short one at 3k, but as I have said before , I'm in no rush.

i just added 0.5k on last week's runs and this was comfortable.

my vo2 max dropped after this run but I'm not worried about that ,

i have noticed in the past after a break then it will often drop after the first 2 or 3 comeback runs Before starting to improve again

so, nothing more really to say apart from so far so good.

The picture shows a national speed limit sign but I had no problems keeping within that 😂😂😂

[AlMorr Ambassador Graduate10]

That was a nice 3K run you had this morning Ian, nice work, another lovely photo, 0.5K on last week, very good, you are correct in saying even a short break from running can drop your pace.

This afternoon my neighbour invited me to go a walk with his dog Holly, that's the dog I take a walk most days at 2pm, however, today at 12.45pm he took me to the place where I ran, run 3 of week 6 of C25K but today we went a 3K walk on part of that route, with Holly stopping to sniff things that 3K walk lasted, according to Mapmywalk 39.52 with 4666 steps.

[Instructor57 Graduate10 in reply to AlMorr]

Thanks Al

Hope you enjoyed your leisurely walk with Holly

[AlMorr Ambassador Graduate10 in reply to Instructor57]

I did enjoy that walk with Holly and her owner. 😊

[Frenc Graduate10 60minGraduate]

Well done there Ian! I’m glad you took notice of the sign, wouldn’t want a ticket 😁. You did better than me today, I had a bad night’s sleep so couldn’t make it out before work ☹️. Tomorrow hopefully 🙏. All the best!

[Instructor57 Graduate10 in reply to Frenc]

Thanks Kate !

i managed to avoid a speeding ticket 😁

Ahh.. I wondered why I didn't see your run on Strava 😊

hope you slept better last night

[Birdlady64 Graduate10]

Well done Ian - you are doing the right thing in taking things slowly. Another nice run under the belt!

Talking of the weather I should have gone out first thing this morning as I got totally drenched on my lunchtime run today. 🙁

[Instructor57 Graduate10 in reply to Birdlady64]

Thanks Diane !

and yes seems you got quite wet 😐 (notice not a laughing face ) 😊

luckily it was dry all day here!

[Oldfloss Administrator Graduate10]

So far so good indeed! A pleasant run... and one in a super location by the look of it!

Slow and steady will get us there my friend... although my slow is probably slower than yours!

I didn't get out today but will follow your example tomorrow...

Well done you!

[Instructor57 Graduate10 in reply to Oldfloss]

yes, slow and steady 😁👍

hope you get out today

[LottieMW Ambassador]

Slow and steady! Well done 👏🏼🐌

Wow…what kinds of bells and whistles does your air fryer have? We picked up a cheap/small version from Lidl a few months ago.

[Instructor57 Graduate10 in reply to LottieMW]

Thanks 😊

this is the Air-fryer

amzn.eu/d/3hSyMiQ

[Fran6500]

Good run taking advantage of better weather.

I've just joined the Air Fryer Club😂 Had mine a week and used it every day. think they are great.

[Instructor57 Graduate10 in reply to Fran6500]

yes, it was a nice morning!

back to rain again now unfortunately

Oh, I'm still waiting for me Air-fryer

[Hedgehogs123 Graduate10]

it sounds like a nice steady run, no stress no pressure. I never look at the vo2 to be honest I've no idea what it's about even though I'm sure my Garmin records it. Maybe I should?!😵‍💫

[Instructor57 Graduate10 in reply to Hedgehogs123]

yes, I like no stress no pressure runs

Oh I keep an eye on Vo2 max as a general fitness indicator, don't stress about it though 😁

[johnt46 Graduate10]

Hi again, after your inspirational post two weeks ago( to which I responded) I have tried to follow yours and everyone else’s advice I.e. slow and steady. Took a week off then, Last week 2x3k Monday and Saturday. With a Nordic walk of 3.5K in between . 4K Monday this week and 5K today. All taken slow and steady, feeling Ok, mindful not to over do it so will stick to 5K or might try NRC first Fartlek which I continue at the end to get to 3k. Thanks once again

[LottieMW Ambassador in reply to johnt46]

That NRC ‘First Fartlek’ is really good to emphasise your *effort* as opposed to your speed/pace. Another useful NRC run is their 25 minute ‘Easy Run’…enjoy!

[Instructor57 Graduate10 in reply to johnt46]

great!

yes I have done a few of the NRC Fartlek runs , good fun , I'm looking forward to getting back into NRC 😊