First Graduate run - repeat of W5R3

[farsouthwest]

With the challenge of repeating a non-W9 run today I decided to tackle W5R3 which had so unnerved me at the time with 2 doubtful days building up to it. Today though I incorporated a 5 min section of uneven footpath as I really wanted to see what it would be like - and I enjoyed it but I had to concentrate quite hard as it was full of potential hazards - rocky bits, muddy bits, low hanging branches, brambles etc. Also, felt a few knee twinges but perhaps that was from a weekend that was mostly on my feet. Oddly the run didn't feel as if it was only 2 thirds of the three W9 runs - not sure if that was because I'd already mentally recalibrated the timing in my head or if the 5 mins of extra concentration had something to do with it. Returned just as sweaty as if I'd done the full 30 mins which was good as I'd wondered if cutting back to 20 mins would feel ineffective. Perhaps this is what consolidation is all about - I'm going to pick a different "repeat" for Wednesday and see what happens...... Onwards!

[Oldfloss Administrator Graduate]

Very well done you...on that run... maybe too. take a peek at our new updated , all renovated, new post for what is next! MissUnderstanding has put some great ideas together and there are loads of folk across there to chat to and exchange ideas with !

healthunlocked.com/couchto5...

[farsouthwest Graduate in reply to Oldfloss]

Thanks - and I thought that is where I'd posted this! Oh dear.....

[Oldfloss Administrator Graduate in reply to farsouthwest]

No worries... here you are and here I was... just cut and paste

[farsouthwest Graduate in reply to Oldfloss]

Oh - do you mean go and post it again in the graduates club?

[MissUnderstanding Administrator On a break Graduate]

This is super! Great choice and a great run-there’s nothing like going back to realise how much progress you’ve made. Mine will be later today or tomorrow depending on how the legs are feeling after my long run this weekend.

You are absolutely right about what consolidation is all about-having fun, experimenting, finding what feels good for you. A twenty minute run is probably the type of run I do most often-for some reason I never got on all that well with thirty minutes! Have a great rest day and next run! Thanks for sharing ❤️🏃‍♀️

[farsouthwest Graduate]

Oh, that's encouraging - I think I might alternate between the W9 runs, the interval ones from W6 and the W5R3 one for a few weeks. Perhaps try and concentrate on different things with the intervals. The man who sold me my shoes suggested I should make the effort to sometimes really kick my feet up as far as I can to the back of my thighs - I can't remember why - something about ham strings maybe..... and to breath out hard sometimes to relax my shoulders. I would like to learn about more "hints and tips" that will help technique or stay injury-free and then focus on one at a time in the intervals so hopefully they will become more automatic in the longer runs. There are so many things out there to keep up the motivation I realise....

[Sax64 Graduate]

Footpaths can definitely be trying. By me they're totally overgrown with long grasses at the moment, which I'm allergic too, so avoiding them at the moment.

[MissUnderstanding Administrator On a break Graduate in reply to Sax64]

Absolutely, and then you’ve got the “someone is coming towards me” dilemma of who is going to move to the side! That often stresses me out a bit!