Week 8 Run 3

[Cfc55]

Well here I stand with my dodgy knees at the gates on week 9 😂! Pushed this run so hard and chuffed I did 4.67k in the 28mins, and was bang on track at the 3k mark to do the 5k in 30 mins, before fading a bit towards the end! So given my obsession for doing the 5k in 30 mins here’s my plan for the graduation week 🤦‍♂️! Given the precarious state of my aforementioned dodgy knees, even I’m not stupid enough to try for the 5k three times in a week! Soooo plan is see how knees recover from tonight, slow run Tuesday night, slow run Thursday night, take 2 days rest THEN as they say in American Football, next Sunday throw a Hail Mary and win or burst on the graduation run 😂! If I do the 5k in 30 minutes I promise to post a pic of my now infamous knees 😜😂! Thanks for listening if u got this far 🙂

[Steveheidi]

Well done, hopefully I will be able to do the same. W2r2 tomorrow.

[UnfitNoMore Graduate]

😂

Ok... great job on week 8. Enjoy those first two nice easy runs of week 9... that’s smart thinking.

Run 3... well, the other 2 runs will set you up to have the legs for an attempt... but if you miss then it doesn’t really matter... and I hope you can then let go of the obsession... you’d get the distance on the next easy run for sure. Relax about it, and then there’s more chance of it happening.

I look forward to your graduation post... and I’d love you to post 29:59 for that run, but it won’t change your life as much at the 30 minutes will, and it will come soon regardless.

Have a great week and good luck with your target.

[Cfc55 Graduate in reply to UnfitNoMore]

Thanks UFNM, och I’m not going to stress either way 🙂! It’s just with getting close it’s worth giving it a go ! I’ll settle down after whatever happens! Original goal when I started was to run a 10k at whatever speed by the end of the summer, so I feel I’m on track for that!

[UnfitNoMore Graduate in reply to Cfc55]

Well and truly on track... enjoy that journey too. I’m getting the impression that you’re totally hooked! Happy running.

[Docrun67]

there is a really good page of exercises for knee pain on the Arthritis Research Council website. If you do them most days you should see a big difference after a few weeks!

[Cfc55 Graduate in reply to Docrun67]

Thanks for the tip Docun, I’ll give that a look, definitely need to do something 🙄!

[Kertesz]

Well done!! As Baz Luhrmann so wisely advised: be kind to your knees!! Elfe5 gave me great advice about consciously slowing down to running at a speed where I felt I <could> go much faster... and at five mins to go I had SO much energy left in my legs that I was quite shocked - ended up achieving my fastest km time ever!! AND the conscious slowing down seemed to make little difference to my overall time... dunno if that strategy might be worth a try before the, aherm, *gala* run on Sunday...?!!!!!

[Cfc55 Graduate in reply to Kertesz]

😂 Baz is a legend!! 😂 not much call for sunscreen up here in the frozen north tho, but I will try and be kind to my knees! I know what you mean about the pacing, the last “fast” run I did, I was slower at the start and managed to pile the pace on at the end! Last night was the complete opposite ad I wanted to go out fast and see how long I could keep that pace for, 3k as it turned out 🙄! Sounds like your going good guns yourself tho 👍! Anyway I’m gonna be a good boy this week before getting the bunting (and my knees) out for the grand finale 😂

[Kertesz in reply to Cfc55]

Hurrah!!

[ThermoWoman]

I can but only dream of 30 mins. Back in my 30’s I always came in around 26/28 mins for a 5k. Sadly creaky knees and age has gone against me. Well done and good luck - you will do it! 👏

[Cfc55 Graduate in reply to ThermoWoman]

Thanks TW!! Oh I completely get the age thing! I did a few 10ks in my twenties, just because I was fit, never a serious runner! But I could do them in just under 50 mins 🤦‍♂️ Kinda puts the ageing process into perspective as I relatively plod along now 😂

[Circle_On_Legs Graduate]

Your post made me smile. That's brilliant times. Well done. I have bad knees too and nurse them along with the help of ibuprofen. Good luck with your Wk 9 runs and graduation. YOU WILL SUCCEED.

[Cfc55 Graduate in reply to Circle_On_Legs]

Thanks COL, you’ve got to laugh when your doing this or you would definitely go mad 😂! I’m hoping my knees will improve once I graduate and I feel I’ll have more flexibility of when and how far I run 🙂

[Pianism Graduate]

Good luck with the plan. I'm still miles away from the speed you are achieving, but I'm also conscious that I'm not up to any more at the moment. My achilles started grumbling again during today's run so I'm going to have to be very careful. Look after those knees!

[Cfc55 Graduate in reply to Pianism]

Thanks Pianism! Yes if there’s one thing I’ve learned from this it’s to listen to your body! It’s only ever going to let you do what it’s capable of doing so there’s no point arguing with it 😂

[mummybowles Graduate]

Good plan - best of luck. Look forward to hearing how you get on xx

[Cfc55 Graduate in reply to mummybowles]

Your just in time for tonight’s report MB 😂! I was a good boy and stuck to the script 👍🙄