Ran my first post-grad today - was great.

[Bikafella]

Well, I'd had a decent sleep last night which for me is more than 6 hrs (with only one little walk in the middle of the night), so I was hoping any rain would hold off so I could do my stuff. I was met with bright sunbeams heating up damp vegetation so the country park next to my house had steam rising, looking like a tropical jungle. My run was as usual; first 3 minutes of gasping then doubt about whether to return home, then encouragement that my first 5 mins was done and then I settled in to it. Still listening to Coach Steve Cramm from WK9 R3, I decided at 15 mins to continue right around the park instead of just turning back the way I'd come. My return leg is mostly downhill so I was able to keep up a slightly faster pace and completed the run feeling much better than expected. I'd run a total of 32 minutes. I'd set my fitbit at the beginning of the run and had completed 4.2 Km quite comfortably. Overall I thought it went very well and plan to work on developing/consolidating this run/route.

[AlMorr Ambassador Graduate]

Well done on that 32 minutes run Bikafella, great run for you, judging from your username have you been a cyclist 🚴 in the past?

[Bikafella Graduate in reply to AlMorr]

Ha! Yes, well spotted! Mostly off-road biking and more recently avid Motorcyclist. I now coach bikers to Advanced Standard. I believe Motorcycling needs a supplementary physical fitness regime.

[AlMorr Ambassador Graduate in reply to Bikafella]

👍

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congratulations well done. 😁

[ChrisP81 Graduate]

I use Steve Cram too! He’s excellent, I completed the programme last week too! Sounds like you had a fab run, good luck on your future post grad runs may they be as exciting as this one.

[Bikafella Graduate in reply to ChrisP81]

Thanks @ChrisP81 - I'm trying to do some regular consolidation aiming to be able to run rather than slow jog.

[ChrisP81 Graduate in reply to Bikafella]

Same, I plan to repeat week 9 and then try to improve over time.

[grumpyoldgirl Graduate]

Great run there, it's a good feeling when you can change your route mid-run. Longer runs open up so many possibilities. Mind you, living next door to a country park can't hurt either!

[Bikafella Graduate in reply to grumpyoldgirl]

Hi - yes I can vary the route quaite bit a little. The trail I generally take is well maintained by the Local Authority for walkers, runners and cyclists. Last year (2022) the really hot weather ruined the trail (deep fissures & deformations) but has been well repaired with shale type material that tends not to get waterlogged and drains well so even after a wet night the majority of the track is dry. The course I take is more or less P shaped so I can go halfway to the top of the P and retrun same way or continue around. from start to finish is just about 5k. both sides of the long section from my start are uphill then plateau at the circular part, so I get the benefit of half the run being downhill (swings & roundabouts). It's a hard start and easier finish - just what a lot of runners of my age need😀 I suspect. I can also cross the track over rough grass if I want a shorter run. The whole area was Hospital grounds until the buildings nearby were sold off for private housing.

My second run post grad run yesterdaywas hard work as I'd had a bad night with little sleep. Still I did it.....YAYY.

[grumpyoldgirl Graduate in reply to Bikafella]

I can commiserate with the lack of sleep, I'll be glad when I can run longer distances again because it sometimes helps. Keep it up!