W8R3+1: Couch to 5k and the Blustery Day

[nowster]

Time: 7.40am Weather: 16°C, Overcast, very damp, windy. Remnants of Storm Ellen.

Hills defeated and an extra minute. It's getting easier.

I got up this morning more by autopilot than anything. It was as if my body was saying, "Get up and run you sleepyhead."

Stepping out the front door I was struck by how much chillier it felt this morning, with the wind gusts making it feel even chillier. Never mind that, I'm going to get hot anyway and cool air is good.

So, I set off on my warm up walk up the hill feeling hopeful. The five minute time is announced and I set off nice and slow (about 7½min/km pace, which is slow for me).

Then at the post office the road becomes ruler straight and slightly downhill. The wind was on my back and my legs just wanted to go. It felt OK to go a little faster, even though I suspected I'd pay for it later in the run. I hit 5½min/km pace a few times on this stretch. The slugs and snails are out again.

The end of the straight, then having to find a gap in traffic to cross the road and turn into the farm track. This bit is a bit of an incline. OK, take it slowly and remember what you've read about this: don't slouch, look up and ahead. A light bulb moment: it's the angle of the pelvis that matters for this. Got it!

So, I tackle the bit of a hill that almost did me in on W7R1 (the one where I got lost). Oh wow! It didn't totally drain me this time. It was still hard but it was somehow easier.

Right! Past the high school, left onto the reservoir access track. I walked this on Tuesday so I know where I'm going now. But, unlike W7R1, I don't turn onto the housing estate this time.

I continue onwards to the college and then turn onto the college access road and a major climb up to the traffic lights. Oh well! What doesn't kill you, etc. etc.

That was hard, but... what... I did it?

Back on my usual course now and a slight downhill. And now a touch of drizzle. It's been dry so far.

Jo Wiley says I can stop. Naughty Paul decides not to. He goes for an extra minute.

You know what? That last bit was almost as fast as my first km.

Because I fumbled with my watch and couldn't immediately get it to switch over to the next "step", I ended up running for 29'15".

Something's definitely happening. It's still not easy, but it's becoming more doable.

I'm definitely ready for Week 9. Wow!

Stats:

Distance: 4.60km running, 5.94km total.

Pace (running): 6'21"/km. Splits (by km): 6'03", 6'47", 6'26", 6'17", 6'07"/km

Top speed: 11.0km/h, 5'28"/km

~~~

Again I was listening to Marty in the Morning on RTÉ Lyric FM:

07:37 Kodaly - Viennese Musical Clock

07:41 Kenny Rogers - She Believes In Me

07:49 Joshua Bell - New York, New York (Bernstein)

07:52 Frank Sinatra/Count Basie - I've Got You Under My Skin

07:59 Jackie Evancho - Angel (Sarah McLachlan)

08:12 Van Morrison / Natalie Cole - Those Are The Days

08:20 Los Angeles Guitar Quartet - Carmen Suite No.1 (2nd Movement) Aragonaise

~~~

May the road rise to meet you. May the wind be always on your back.

[Jools2020 Graduate]

Well done for the run and for conquering those hills! (And the weather!). Great pace, too. 👍

[Hareshaw-Granny Graduate]

Impressive running👍👍

[Instructor57 Graduate]

Well done for battling storm Ellen, (my ex wife's name 😂)

I'm just contemplating going out to work in it 😐

Sounded like a good solid run 👍

And great to now be on week 9.

Just 1.5 hours to Graduation 😁

[BexJogs Graduate]

Sounds like a great run and an interesting route too! I'm getting a bit bored of my "nice suburban streets and park" and am considering venturing off the beaten track, but maybe I'll save it for after graduation.

I love those runs where you feel you could keep going even when they tell you to stop. That's when you know there's progress!

Love your posts, always an interesting read. Could you explain a bit more about the pelvis for inclines, please?

[nowster Graduate in reply to BexJogs]

When you lean forward or slouch, your pelvis angles forward at the top and backward at the bottom. This means the upper leg muscles have to contract more to move the leg forward. Tilt the pelvis back by having a more upright posture, and the upper leg muscles need less of a contraction to move the leg forward. Simple!

[BexJogs Graduate in reply to nowster]

Nice! Thanks!