W7R2 - modest improvement on R1

[iain-strachan]

Another early morning effort, starting at 07:!5. Sunny and relatively cool.

I didn't consciously put in more effort than last time, but was pleased when Strava showed me there was a modest improvement - 4.03 km (including warm up/cool down) as opposed to 3.77 km for W7R1. Possibly the cool fresh conditions helped as last time it was very muggy.

So I'm now averaging 8:22/km from previously 9:17/km. Still a way to go to get back to my old average of 7:00 - 7:15.

The chief slower down seems to be crossing roads! Maybe next run I'll return to my favourite Farmoor reservoir where there are no such obstacles.

[ButtercupKid Graduate]

Sounds like a good plan. Great work - well done you ⭐️

[backintime Graduate]

well done - the reservoir sounds much nicer!

[iain-strachan Graduate in reply to backintime]

It does, but Saturday evening - earmarked for the run is likely to be a scorcher! Might put it off till Sunday after the heat has peaked. Will have to see what the temperature is doing by 9:00 pm. The reservoir shuts at 10:00 pm so unfortunately can't go really late when it's cooled down. I remember first time I did C25K I did W5R2 on the hottest day of the year. Waited till 9:30 pm to do it but it was still 28 degrees C!

[Debston Graduate]

Well done, you're doing great! And yes roads can be very annoying when you are trying to run!

[UnfitNoMore Graduate]

I still avoid road running as I find it hard to start again sometimes once I’ve stopped... reservoirs are one of my favourite locations, and I have a fair few to chose from locally en.wikipedia.org/wiki/Longd...

Great job with the plan and the progression of pace may be to do with conditions, or increasing fitness... likely a combination of the two. Don’t push every run and that pace will come back towards your old pace sooner and easier... of course first you need to enjoy closing out this plan at a nice comfortable pace. Happy running.

[iain-strachan Graduate in reply to UnfitNoMore]

That sounds like sensible advice. Not to push it too much till I get to the end of the plan then let the speed build up. There are those three intermediate podcasts with Laura - however last time as I said I injured my back and only completed one (Stepping Stones), which made my back really hurt, as I thought it would recover after a few days.

At my current rate of weight loss I will be officially "overweight" in a few weeks time, as I'm still officially "obese". I am sure losing another stone or two will improve matters!

[UnfitNoMore Graduate in reply to iain-strachan]

We should celebrate getting into the overweight category... especially as we’re in the fit enough to run more than a mile one. It will all come together and you’ll meet all your goals for sure.