W9R2 - 1 RUN TO GO!

[packersruns]

Today was a good run overall, my legs were definitely not feeling it when I first got up, especially after my leg workout yesterday - but I'm so close now so I know I needed to just tell my legs to man up, even if they are yelling at me and I need to take it slower! Had some nice negative splits again once my body got into it after about maybe 10 minutes or so, but would definitely like to be a little bit faster at the beginning - but I can't complain too much as I'm pretty happy with where I am and that will come in time. I found that this run really helped me feel like I can do 30 minutes, as the last run almost felt like a strange fluke!

Gonna take the weekend off and then going to smash my graduation run! Crazy to think, huh?

[Mobiliseandmove]

Good morning, you're so close to graduating now - that's so exciting!!

As for running faster at the beginning, it takes a few minutes for our aerobic energy system to kick in, so if you go out too hot, your pace will crash after about 90 sec - 2 minutes before your aerobic energy system kicks in shortly after. I understand that once you get into your cadence, you feel great and think you could've gone faster from the start. But I'd suggest taking it relatively easier for the first few minutes and then pushing the pace once you get into rhythm.

Hope this makes sense. I hope you have an amazing final run - congratulations in advance!!

Adam

[packersruns Graduate in reply to Mobiliseandmove]

Ohhh ok interesting, I had no idea! I'll keep to my usual pace at the beginning then, thank you so much for the advice!

[Mobiliseandmove in reply to packersruns]

You're most welcome!

To highlight this - when Eluid Kipchoge ran a sub two hour marathon, his first kilometre was completed in 3:06. If he averaged this speed over the whole race, his final time would have been roughly 2 hours and 10 minutes. Doesn't seem like much of a drop off, but he's an elite athlete and his aerobic system will be working at a super high capacity, and even he started slower than his average pace!

[Mobiliseandmove in reply to Mobiliseandmove]

For reference, his average pace was 2:50 per km, so that’s almost 10% slower starting out.

[MccHa Graduate]

Hi, we are on the same page👍Building up courage at the moment to do the final run🏃‍♂️. Had 2 days rest so far and I think I’m ready for it😂

[packersruns Graduate in reply to MccHa]

Amazing! You are definitely ready for it! It's mental to think 9 weeks ago I couldn't even run for 1 minute without struggling to breathe! Now look where we are!

[Jools2020 Graduate]

So exciting - well done for the run. So pleased for you! You’re reaping the benefits of all the work that you’ve put in so far! You’re almost there 🏃‍♀️🏃‍♀️🏃‍♀️

[packersruns Graduate in reply to Jools2020]

Thank you! Can’t believe how close I am at this point now, gonna feel really weird not doing this programme anymore once I’ve graduated 😬

[Cp1965 Graduate]

Reading some other posts on here it seems most people are the same, my graduation run last weekend (and my first 5k) the first km was just under 7 minutes, went on to do 5k in 32.36 and several PBs so don't be discouraged by a slow first bit! Good luck for your graduation run!

[packersruns Graduate in reply to Cp1965]

My pace for the first KM is 9’43” something like that but yet I always tend to finish on something like 8’34”, so might just need to improve on my stamina and then hopefully these things will go down slightly by itself 😬 well done on the 5K in 32 minutes though, that’s AMAZING!!

[Instructor57 Graduate]

Well done !

Great achievement so far and next run you will graduate !

Fantastic, have a good weekend off 👍🏃

[packersruns Graduate in reply to Instructor57]

Thank you! 😊

[Busylady1 Graduate]

Well done, almost there! 🎉

[Couchphoenix Graduate]

You’ll definitely smash it packersruns you’ve done brilliantly, looking forward to reading your Graduation post 👍