5k is 5k after all

[SueAppleRun]

After being unwell and moving I really started to feel like me again and have been for a few runs, not far not fast but really enjoying exploring my local area.Then a couple of days ago when moving beds, the headboard fell and hit me smack on the side of the knee.....ouch it hurt, but next day was run day! I looked at a bit of swelling and bruising and felt the side of the joint twinge and didn't run.

My daughter and dog arrived yesterday evening and we went out for a walk, we were out about an hour and only a slight twinge.

This morning I decided to take it slow and see what happened. What happened was that if I go even slower than slow with no twists and turns my heartrate stayed in zone 1 for over half an hour, then I walked back up the slope and ran along the leafy track home, almost 5k done so I carried on round the roads and arrived back at 5k in just over an hour, this included a warm up and cool down walk, in very warm weather. Must be close to my slowest 5k but I ran almost all of it, I saw the sea, trees and flowers and heard birds singing, what's not to love, and I know these longer slower runs will lead to faster intervals 😀.

A funny thing happened though, I've re started the NRC HM plan, this was the last run of week 1 and I started the app.....and coach B started yelling 15k 😮 I stopped it, went back and started it again, same, so at the 5k point I stopped the app and still got my tick ...leaving coach B babbling on 🤣

Have fun in the sun all, drink plenty and do the run you can, or rest well if you need x

[Gthants 60minGraduate]

That sounds simply blissful. I genuinely wish I could run more slowly, but find it's actually harder to do so. I definitely slowed as I ran for longer but as yet I don't think I am confident or experienced enough to control the pacing. An hour was taking me closer to 8k, I think. When I build up my strength again it's certainly time, rather than distance I will be concerned about.

(And I do still have beach envy!)

[SueAppleRun Graduate10 60minGraduate in reply to Gthants]

Thanks, running this slow did feel odd to start with, I've been disappointed because to keep my heartrate low enough I've had to take walk breaks so today was a win that I could keep running and keep my heartrate low 😁 once a week I do speed intervals and absolutely love running really fast but couldn't keep that up for much more than the minute, the idea is over time everything will get faster with the same heartrate. Until I started this I was running faster but then having to take walk breaks, now I can keep running for longer 😁 and I don't arrive home exhausted

[Gthants 60minGraduate in reply to SueAppleRun]

That all makes sense. I don't have heart issues, but I do have an unnaturally fast heart, so counter-intuitively my resting heart rate has come down quite a bit since I started running and putting more pressure on my heart!

[GTFC Graduate10 in reply to Gthants]

Just go with how you feel Gthants and over time you'll naturally develop a steadier pace and rhythm so go with the flow 😀

[GTFC Graduate10]

Love this SueAppleRun that's a really good achievement after all that's happened recently 👏

[SueAppleRun Graduate10 60minGraduate in reply to GTFC]

The last year has been one round of being ill after another, I'm beginning to hope now....and thanks

[Doris8 Graduate10]

what a beautiful photo. It must be good having the sea on your doorstep again.

[SueAppleRun Graduate10 60minGraduate in reply to Doris8]

Thanks 😀, it really is, it's not only closer but the roads are much quieter,

[Beatlesforever Graduate10]

Coach B must have been suffering from heatstroke 😅😅😅 well done on that 5k. Actually not that slow given the heat and your injured knee! Hope it's feeling ok now 😊 good luck with your HM training. I absolutely looove that plan, you're making me even more determined to get back to regular running 😄

[SueAppleRun Graduate10 60minGraduate in reply to Beatlesforever]

I never thought of heatstroke! ,🤣 I went out thinking if my knee hurt I'd walk home so imagine my shock when he started shouting 15k with glee 😀 I can feel something at the side of my knee but it's tiny, I have a rest day tomorrow then fartlek and week 1 will be done, decided intervals weren't a good idea today. I'm loving that I can just run and keep going, most of last year I ran as fast as I could then got puffed out and had to walk, I'm pleased you are determined to get back to regular running, it really is a great sport

[Beatlesforever Graduate10 in reply to SueAppleRun]

Slow running is brilliant isn't it. It took me a while to get used to it but I can absolutely see the benefits of it. Not to say that I don't enjoy some of those faster hill/ interval workouts, they're so much fun! 😁 it's great that you're listening to your body, best thing you can do to ensure your knee keeps getting better 👏👏👏

[SueAppleRun Graduate10 60minGraduate in reply to Beatlesforever]

You are so right, so today I just had a walk to the beach any my first short swim in the sea 😁

[Yesletsgo Administrator Graduate10]

What a fantastic run, it takes real discipline to go that slowly but your enjoyment of it shines through. It's way too hot to run fast at the moment 😎

You'll be raring to go when you do the intervals, hope that a day's rest sorts your knee out!

And as for Coach B...don't you sometimes wish that you could do that with 'real' people? 😂

[SueAppleRun Graduate10 60minGraduate in reply to Yesletsgo]

I do 😂 but not often, at the moment there aren't many real people in my life 😁 but it's good for a recharge. The main thing about being extra slow today was landing square, I knew if I landed awkwardly it would hurt

[Oldgirlruns Graduate10]

Ah Sue, I’m so pleased for you. After everything that’s happened things really seem to be on the up at last! And wow, what a lovely place to run! I hope there aren’t any more repercussions from your altercation with the headboard!

[SueAppleRun Graduate10 60minGraduate in reply to Oldgirlruns]

Thank you 😊 my knee seems to be ok and I'll be careful for a while. It's a lovely quiet area to run and the seafront being so close is a bonus

[Oldfloss Administrator Graduate10]

Just great, slower than slow... I love those words. Rough times bring strength and you have it by the bucketful, even if sometimes you may not feel it.

Glorious location and a well done run.... thank you for sharing this

[SueAppleRun Graduate10 60minGraduate in reply to Oldfloss]

Thanks Floss, I was so cross with that headboard! 😂 I'm lucky it's so quiet here, makes going out for a run more pleasure

[lexi6 Graduate10]

That run sounded idyllic Sue in lovely surroundings, glad you knee's OK

[SueAppleRun Graduate10 60minGraduate in reply to lexi6]

Thanks 😀 yeah I seem to have won the headboard fight, and it's now where I want it to be 🤣

[lexi6 Graduate10 in reply to SueAppleRun]

😂😂

[PeggySusi]

A lot of people I know would consider a 5k walk a challenge, but you ran it comfortably! You’ve had such a lot of challenges and stresses.. it sounds like that slow low heart rate run was exactly what you needed.

[SueAppleRun Graduate10 60minGraduate in reply to PeggySusi]

That's true I suppose. When I first started trying to keep my heartrate down I was so disappointed because I was having to walk every few yards so to be able to keep running is bliss

[PeggySusi in reply to SueAppleRun]

I was hoping to follow your example with slow heart rate runs, but I’ve completely stalled at the moment. After our energetic holiday I completed week 8, but that was followed by a series of migraines, kids visiting, other excuses.. What little energy I seem to have at the moment is being spent on gardening, so it looks like I might be starting Couchto5k again.. if I ever get on top of the weeds..🤷🏻‍♀️

[SueAppleRun Graduate10 60minGraduate in reply to PeggySusi]

You've had a really busy time, and it's warm too

[PeggySusi in reply to SueAppleRun]

Yep.. another warm one today..glad I’m on the coast like you and there’s usually a breeze.. but I had to drive OH to York hospital today for some horrid tests. It was really warm and I filled in the time cleaning at my daughter’s house and got even warmer! But it will nice for her when she gets back from holiday tomorrow. I’m back in my own garden with a cuppa now under a bright blue sky, and it’s cool.. but I’ve just heard the foghorn so the sunshine will probably go soon.

[SueAppleRun Graduate10 60minGraduate in reply to PeggySusi]

Yes it's lovely and warm but I don't think it'll last,, you are being busy, it's great to be able to spend time outside

[drl212 Graduate10]

What a wonderful view you have!

Glad you took it slow after your injury and in the heat. Must have felt good to get back out...

[SueAppleRun Graduate10 60minGraduate in reply to drl212]

I'm still a bit surprised that I live here, and yes it was great to be out.

[Madwife60]

so pleased to hear you are well again. Slow and steady is my mantra and like you I’m so lucky to have the sea and woods on my doorstep - always good for the soul xxxxx

[SueAppleRun Graduate10 60minGraduate in reply to Madwife60]

Thanks 😁 it's great to hear the birds without a background drone if cars 😁

[RunKRun]

You are doing so well Sue. I hope you’re feeling better now apart from the knee injury. That HM is still calling you. Steady and slow, and I’ve no doubt you’ll make it. In my opinion, slow is the only way to move in the hot weather, unless you can find a way to avoid it altogether! Glad you had an enjoyable walk with your daughter and her dog. Great photo as always. Xx

[SueAppleRun Graduate10 60minGraduate in reply to RunKRun]

Thanks 😁, my main challenge is everywhere is so close 🤣 before I moved here I googled how long the beach is and sure I read 3 miles, perfect I thought, so imagine my surprise when I found the 3 layer prom is only just over a kilometre long, I've been exploring the side roads and having fun getting lost 🤣 having my own garden is bliss too 😁 I've walked in the sand but it'll be a while before running on sand is possible. I'm always pleased to see your runs on Strava, you've done so well this year xx

[RunKRun in reply to SueAppleRun]

Thank you lovely. I’ve decided I’d like to do another 10k just to implement all the things I learned from the last one. Mostly that involves not running a 10k on the hottest day of the year at that point across midday!!! I also hadn’t thought about anything around the actual race so didn’t stretch after, just driving home from Bognor to Worthing was agony. I also hadn’t given any thought to refuelling. And we weren’t allowed to wear earphones so I missed having CB in my ear and ran ‘naked’. I think there’s a 10k in Worthing in the autumn so I might go for that. Xx

[SueAppleRun Graduate10 60minGraduate in reply to RunKRun]

That sounds very exciting, there's a lovely one in the New Forest in September, I am pondering as it's a long way and I'm not fit at the moment, but I did enjoy it last year and wanted to do it again xx

[RunKRun]

I think I want to stay local for my next (maybe last) 10k. I’m happy with 5k being my ‘long’ run for now and parkrun has that covered. I just want to add 1-3 runs of varying type and length each week in between parkruns. Coming up to my 250th soon, I think on 14th July, and my 250th at Worthing parkrun two weeks later on 28th July if it’s not cancelled because of the seafront fair. I’ve been wanting that green t-shirt for a long time! I’m definitely a home bird though. My parkrun history doesn’t show much of an adventurous spirit, unlike you. You are so brave! I might try a few more new ones after I’ve hit my 250 milestone(s). I just love my Worthing parkrun family. Xx

[SueAppleRun Graduate10 60minGraduate in reply to RunKRun]

Aww that's just lovely! And such a lot of parkruns. I think because I suddenly found myself on my own last year I grabbed any opportunity to do different things, now I'm just concentrating on settling and running, I was parkwalker at my local parkrun but with around 400 people it felt a bit busy for me at the moment xx

[RunKRun in reply to SueAppleRun]

You are an inspiration Sue. Don’t forget to be kind to yourself amidst it all. It sounds like you’re enjoying your running at the moment which is the most important thing. And it’s a great way for you to explore and get to know your new neighbourhood. Xx

[MissUnderstanding Administrator Graduate10]

My language would have been as blue as the sky on hearing that 15k!! Sounds like you had a run to be proud of ❤️❤️❤️

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

It was the glee in his voice!!! He was yelling and I could imagine him jiggling about in excitement to think I was going to run 15k, silly man 🤣

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

🤣🤣🤣

[grumpyoldgirl]

Not much to add, but just had to say what a lovely post Sue. Hope your headboard behaves from now on!

[SueAppleRun Graduate10 60minGraduate in reply to grumpyoldgirl]

Thanks 😁 it's in she shed, and it can stay there, I'd broken the bits to fix it in anyway when I took it apart