4 days off and a good week's running

[hilbean]

After last week I seemed to develop a niggle in my hip/groin. Not being sure if it was from running or some stupid jumping around exercises (that hurt!) I decided to go easy and took 4 days off. Gave me a bit more time to think about this 10k training too.

Run 1. Decided to concentrate on cadence and just run for 30 mins regardless of distance and tried to keep to 3 step/sec or thereabouts. Difficult to be accurate with just a stopwatch but it seemed to help overall. I did wonder if I might overstride a bit as I think my natural cadence is relatively slow but I think it also helped me to even out my tempo overall as I have a feeling I may start off too quickly.

Run 2. Stuck with an interval run. Thank you S_J_B for suggesting 10x 1min run/walk combination. Did that and thoroughly enjoyed it. This time went for 5k regardless of time. I was also amazed at the pace I achieved although not a PB.

Run 3. The long run. Very foggy and still this morning but back to Coed Helen for a long flat run along the edge of the straits seeing herons huddled on the water's edge and a flock of oystercatchers flying in for their breakfast. First time running in fog and it took a while for my hands to warm up but as I was nearing the end of the run the fog was lifting and saw a lovely crested grebe on my warm down walk. Tried keeping to the 3 steps/1sec cadence too. Definitely feeling the love today 7.4k and buzzing

[pot58 Graduate]

Sounds well planned Hilbean ...is it your own? I ran in freezing fog today not a nice experience a..a.seeing the crested grebe must have lifted your spirits!!

[hilbean Graduate in reply to pot58]

Yes, it's my own but loosely based around other plans I have seen but I wanted something I could be flexible with on a week to week basis. It's taken a while to get round to this format but it seemed to work really well for me this week. I also like to run 'naked' partly so I can hear traffic sneaking up behind me, partly because those damn earphones never seem to stay in my ears, and partly just because I like being in the world so didn't really want to use podcasts. I think I will try the same format next week and just increase the long run by 10%.

And yes, the grebe was a real highlight

Hopefully you will have better weather for your next run x

[no-excuse Graduate]

That is a good week's running indeed. I love herons, I always think they look like men standing alongside the rivers, and they wait so patiently. I hope your hip doesn't give you too much trouble, sounds like a 4 day rest was wise x

[hilbean Graduate in reply to no-excuse]

They're great aren't they Will definitely keep an eye on any twinges, I'm enjoying this far too much to want to take an extended break!

[Ullyrunner Graduate]

Glad you had a good week, and an especially lovely run today. We were lucky to have a glorious sunny morning here.

[hilbean Graduate in reply to Ullyrunner]

Lucky you There's starting to be a bit of real warmth in the sun now which is very welcoming. Hope you had a good run today too x

[ju-ju- Graduate]

Fantastic, well done and hope you are feeling better too ??

[hilbean Graduate in reply to ju-ju-]

Thanks. Strangely it's ok when I run and only just started to niggle when I have been sat down for a while. Obviously likes to be kept moving! Will keep an eye on it though it does seem to be improving rather than getting any worse.

[Irishprincess Graduate]

Nice one hilbean! Just goes to show what can happen when you listen to your body and take some time off!

[hilbean Graduate in reply to Irishprincess]

It was definitely worth the wait

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Great times.. *feeling envious*