Another sunny 3.5K to build my run frequency b... - Couch to 5K

Couch to 5K

117,103 members β€’ 148,421 posts

Another sunny 3.5K to build my run frequency back up 😁

Instructor57
Instructor57Graduate
β€’22 Replies

So the intention today was just to do the same distance at similar pace purely with the intention of rebuilding my run frequency up again !

The last couple of months I really got out of the habit of running 2 or 3 times a week , and guess what , it shows !

Again, I could have ran a 5K but I would have found it tougher at the moment and then less likely to go out again in a day or 2

Unfortunately my vo2 max and fitness age are showing me that I have let things slip , so the intention is to reverse that trend .

I may do another 3.5 or 4K next time , Im not sure yet but I'm more interested in regaining fitness and avoiding injury .

As we know , we don't always realise what we have got untill we loose it .

I have noticed also that my loss of fitness shows in my splits !

I am now getting good at positive splits πŸ˜‚

22 Replies
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Great to see you back out there, positive splits - I’m the expert🀣

Instructor57
Instructor57Graduate in reply to Hareshaw-Granny

Thank you ! And yes positive splits are easier to achieve πŸ˜‚

Birdlady64
Birdlady64Graduate

Positive splits rock! πŸ’ͺ😁 A nice run though Ian - keep at it nice and sensible like that and the fitness and stamina will be back before you know it.

Instructor57
Instructor57Graduate in reply to Birdlady64

Thanks Diane , that's the plan !Take it easy and often 😁

Jools2020
Jools2020Graduate

That’s great, Ian, well done. Good to take it steady and build up your run frequency. I’m sure your fitness will soon get back to where it was 🀞.

Positive splits are preferred by many runners, I was reading about it recently! πŸ‘πŸ‘πŸ‘πŸ‘

Instructor57
Instructor57Graduate in reply to Jools2020

Thanks Jools, Yes , nothing wrong with positive splits !

But these were more out of necessity 🀣

Jools2020
Jools2020Graduate in reply to Instructor57

πŸ˜‚ I just run more slowly to start with, and that is easy to get wrong, too!

Instructor57
Instructor57Graduate in reply to Jools2020

Yes, I always found the first half Km was tricky to get the pace right on a longer run , at the moment on 3.5 I'm not really bothered .I'll pay more attention to it when I'm back doing 10K (or more)

Jericho2332
Jericho2332Graduate

Sensible to build it steadily πŸ‘πŸ» is fitness age a Garmin thing? I don't have that on any of my devices or apps.

Don't worry about splits for time being, build that fitness up and the rest will follow naturally.

Well done on the run πŸ‘πŸ»

Instructor57
Instructor57Graduate in reply to Jericho2332

Thanks ! And Im not sure if fitness age is just a Garmin thing or not , but a useful indicator along with VO2 Max

Jericho2332
Jericho2332Graduate in reply to Instructor57

I've actually just found this tucked away on my watch 🀣 mines bang average by the looks of it. Something to work on I suppose 🀣

Instructor57
Instructor57Graduate in reply to Jericho2332

That's it πŸ˜πŸ‘Similar place to mine at the moment !

9weeks2Run
9weeks2RunGraduate

It is so lovely that you are back out running Ian, you will soon get back to where you were and I hope I will be running behind you soon!

Take care and Well done on another good run.

Lol positive splits!!

Instructor57
Instructor57Graduate in reply to 9weeks2Run

Thanks Rebecca, you won't be behind me for long haha, i can visualise you soon catching up and running straight past me 🀣Ha, you like the positive splits ? 🀣

9weeks2Run
9weeks2RunGraduate in reply to Instructor57

Lol!! I think I will have to get used to them!! Positive Perfection!!

Instructor57
Instructor57Graduate in reply to 9weeks2Run

Positive splits are just one of the other trends I need to try and reverse ! 😁

Tinytears60
Tinytears60Graduate

Well done Mister πŸ‘πŸ‘β˜€οΈ That’s grea! πŸ‘ŒDoing better than me... new job, new baby, tired...and a whole host of other stuff πŸ™ˆ

so trying to be kind to myself ... πŸ’•

Instructor57
Instructor57Graduate in reply to Tinytears60

Hey JaneThank you ! Hope you are well ?

New baby ?

You kept that quiet 🀣🀣🀣

Tinytears60
Tinytears60Graduate in reply to Instructor57

🀣🀣 I should stress Grandchild - a beautiful grandson but we all had a bit of a scary time.. all well now ... I’m trying to get out and about when I can but also trying to b kind to myself too πŸ˜€

Instructor57
Instructor57Graduate in reply to Tinytears60

Oooh a new grandson πŸ™‚πŸ‘Congratulations πŸ‘

Hope the scary time is over !

And yes, absolutely need to be kind to yourself , you will run when you are ready .

Hope the job is going well ?

Tinytears60
Tinytears60Graduate in reply to Instructor57

Yes thanks- job πŸ‘Œ All week with new mummy and baby now thanks πŸ™πŸ»πŸ’•

Instructor57
Instructor57Graduate in reply to Tinytears60

That's good, enjoy 😁

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