Week 5 Run 2

[BrokeyNotSoBusted]

Nice sunny morning - I say nice as I enjoy seeing the great weather but I do have a tendency to get burnt and melt in it but today no gusty wind, just a nice breeze. Yay, after a few windy runs couldn't wait to get out!

Felt I had prepared better for this one, been drinking a lot more water (think reached close to 3 ltrs yesterday). Spent more time yesterday stretching and even foam rolled (dunno what sick individual suggested that).

Tried to be more conscious about keeping speed down but being a nice day more people where out and about with some groups liking to occupy as much of the area as possible so had my pace knocked off a few times getting around them. Maybe I should invest in a fog horn or something 🤔😈

Anyways, the first 8 min run felt good though I found the mid way 4 minutes reminder a bit off putting. Was glad of the walk interval but felt eager to start running again before the 5 mins was up. Fortunately following the programme and taking the 5 mins was critical because I did struggle more on the next 8 min run with legs starting to feel the strain and breathing was way beyond the conversational threshold (years of smoking more likely the factor here). Felt if I had slowed more I would have broken down to walking so just concentrated on slow deep breathes until the magic words "that's it, slow down to a walk" - Woohooo!!

Usually buzzing at end of last run but this time was definitely more drained, the warm down walk was not as brisk as I'd usually do. With previous runs always felt I had a bit extra in the tank that after another walk I could probably push to do at least a minute or two jog.

After getting some stretching done, home and refreshed there some clear positives. Barely felt any shin pain during the runs today - something that was felt during every other run interval until now. Although legs felt heavier during the second 8 min run they are now feeling light(ish) and much more flexible - previously could have spent half the day feeling heavy and tight. There is a couple of areas that are bit more stoney where I run and if someone is already taking the narrow clear path around then it involves a little side stepping, long stride or short leap to avoid landing right on the stones - today that was easy, felt stronger and more balanced. Sometimes the improvements we gain are not the most obvious when we tend to focus around time, speed, distance.

[IannodaTruffe Mentor]

Well done.

It is possible to run on the spot, so you can always go slower and if you cannot breathe fully and deeply then you are not providing adequate oxygen to your muscles, so will tire more quickly.

Going faster than an easy conversational pace is not going to develop your stamina and endurance as effectively as the slower pace.

This FAQ Post about breathing may help healthunlocked.com/couchto5...

Slow down, develop your aerobic base and speed will come in time.

[BrokeyNotSoBusted Graduate in reply to IannodaTruffe]

It's a work in progress 😁

Each time out has been slower but I found if I dropped too much then top of left hamstring and piriformis become quite agitated and only option then is to break, stretch then try walking it off. It's something that certain stretches also irritates but working with a physio on it.

[IannodaTruffe Mentor in reply to BrokeyNotSoBusted]

"Runner coming through", said with a smile, normally clears the way in front.

[Vespina Graduate]

Fog horn 😂😂😂. If you get one, you’re going to have to get a GoPro too so we can see the videos of people’s reactions 😱

Seriously, most people shift if they hear you coming so you’re obviously doing well at being light on your feet. I find a strategic cough often works or a cheery good morning and an “on your left/right” works (and makes me feel like Captain America 😆)

Sounds like you had a brilliant run. Lots of side stepping will make you stronger and possibly more tired. And great news on those shin splints 💪

[UnfitNoMore Graduate]

I once ran behind a 4/5 year old who didn’t want to do junior parkrun that Sunday and didn’t run a single step of it… I didn’t walk one! Your brisk walk can be a lot faster than your slow run, in fact if it is then consider it a gift!

Well done getting through a tough old run

[Running-nana Graduate]

Well done, it may have been tough but you did it! Running my W5R2 today 👍