Long Run with Joanie Samuelson

[Dexy5]

I promised I’d get out for a run earlier today as it looked to be another wall to wall sunshine day down south.  UpTheStanley and I walked to the Prom together at 9.00, but he was off before I’d even started my warm up exercises.  

I was not fully confident about this run. Yesterday, I went to my Pilates class but as our trainer was on holiday someone else was teaching what seemed like yoga on steroids.  We hardly had time to get from one move to the next, and were my glutes aching this morning!  I also had my pneumococcal vaccination yesterday so my arm ached a bit.   

Although cloudy and 14C when we left the house, it soon blew off and heated up, but the cool NE wind was gusting 28 mph.  It was nice and quiet along the prom as I headed straight into the wind.  No dogs are allowed on the main beaches now and obedient dog walkers were heading to the eastern end where they are allowed.  I was running the long run (80 minutes) with acclaimed marathon runner Joanie Samuelson chatting to Coach Bennett.  It was so interesting, and some great advice along the way.  I headed for the Hayling Island Ferry jetty and turned back (3.6k) just as the ferry was arriving.  The wind was now behind me and how wonderful that extra push felt, and how much warmer too!  The tide was in and the boats were on their moorings looking bright white on the deep blue water of Langstone Harbour.  I saw a greenfinch perched on a wall until I got too close for his liking.  

Back past the caravan park, and onto the prom again following a quick pause for a loo break. The eastern end of the beach is an area of natural beauty and the sedum and other beach plants are in full flower at the moment,  it really does look glorious with shades of pink, red and white flowers.  I continue running past the cafes, past the pier, past the parkrun meet up area and around the The Rock Gardens where the Friends (volunteers) were busy weeding the flower beds .  They really do a brilliant job each Wednesday morning.  Back onto the prom at 8.3km and heading back east again.  It was now about 10.00  and lots of family groups were now heading for the beach with all the paraphernalia needed for the day.  Windbreaks definitely needed.

I had just crossed the road into Canoe Lake park and was going to run home when UTS rings to say he is at the cafe there.  It was a bit too soon for me to stop so I ran around the lake where children are fishing for crabs with bacon as their bait, and I stop to take a photo of a visiting little egret.  I then carry on and up past a waving UTS to and around the rose garden which smelt heavenly in the warmth of the sun.  The garden is a memorial to the Cockleshell Heroes who trained for their daring wartime mission in this area.  Back to the lake and 11km was completed with no walking segments this week.  I thought I might have done 12k but the temptation of the cappuccino was too great.  The NRC chat was really good, but although the app showed all of my route on the map, it only showed a total distance of 9.81km.  I suspect Coach Bennett was offended when UTS rang me up to suggest coffee.  😂

Enjoy the sunshine everyone ☀️

[AlMorr Half Marathon]

Good run and report for you today Dexy5, a pity that UTS didn't run all the way with you, a 11K run but the app shows that you ran 9.81K, that's strange, anyway the main thing is that you enjoyed your run and that cappuccino was too tempting to miss.

This morning I ran my 37th 10K in a time of 1:12:43, that's a little quicker than 4 weeks ago on the same course when I ran 10K in a time of 1:13:19, enjoy the rest of the day in the sunshine. 😊

[Dexy5 10 Miles in reply to AlMorr]

Thank you Al. No, I am very grateful when UTS runs off at his own pace. It is hard work running with him as he finds it difficult to run at my easy pace.

I think NRC pauses when there’s an incoming call and I have to start it up again but forgot to do it for a while. It’s funny how it showed the complete route on the map though.

Your 10k run time is very good. When I’m not in a race, mine is usually around 1:17. 1:18 at 10k today and 1:26 for 11k. But as Joanie says “don’t sweat about the numbers, just get the most out of the run”.

[AlMorr Half Marathon in reply to Dexy5]

👍 🏃🏾

[SueAppleRun 10 Miles]

That was a very enjoyable run to read about Dexy, even more enjoyable to run I'm sure rdd

[Dexy5 10 Miles in reply to SueAppleRun]

The toxic 10 had its moments Sola, but all in all it was lovely. Much better for getting out earlier too.

[Sandraj39 Half Marathon]

That sounds like a great run Dexy - well done on your 11K ( we recognise it, even if NRC don’t!😂). I bet it was hard running in to the wind too - must have been great to turn round and have it behind you!🙂

[Dexy5 10 Miles in reply to Sandraj39]

Yes at least Mr Garmin witnessed it all Sandraj39 . The wind is our version of hill training. So far it hasn’t appeared on my Great South Runs, but there is always this year. Fingers crossed it’s not.

[JonathanP 10 Miles]

Portsmouth can be a beautiful city Dexy - particularly when the sun is shining! 😀

[Dexy5 10 Miles in reply to JonathanP]

……. and the tide is in.

[JonathanP 10 Miles in reply to Dexy5]

😂

[TailChaser Marathon]

Looks lovely there Dexy, what glorious conditions (apart from the wind). Beautiful egret photo too. Annoying of NRC not to get the distance right though, that would really irritate me and I’d have to do the extra 0.19 😂. Well done on a lovely run 👍

[Dexy5 10 Miles in reply to TailChaser]

It has been lovely half term weather this week out of the wind. Not so good for the families who’ve had cloudy , rainy days in Italy, and Greece.

Fortunately, I don’t use NRC as a record of my runs, just for the running commentary. Now if Mr Garmin had got it wrong 🤬😤

[cheekychipmunks Half Marathon]

A delightful run Dexy. I don’t think I’ve done that one, but I like Coach B’s interviews so I’ll look it up.

Lovely photos 😍 It’s nice to have interesting things to look at when doing a longer run, and I’m impressed you take photos. My phone is usually secreted in my arm band and too much of a pain to get to - and in any case I’m sure the moment would have passed by then anyway!

I don’t think Garmin and NRC have ever agreed here either.

[Dexy5 10 Miles in reply to cheekychipmunks]

I was in my Lycra shorts with a side phone pocket yesterday, so it was easy to get to. I still have to wear the flip belt for keys, water and nibbles though. NRC doesn’t seem to like it when a phone call interrupts a guided run but I don’t mind, so long as Garmin has it.

[aliboo70 Half Marathon]

Well done Dexy, lovely run! 👏 xxx

[Dexy5 10 Miles in reply to aliboo70]

Thanks Ali.

[over61andstilltrying 10 Miles]

Well done Dexy!11km! I'm always interested in NRC recommendations, thank you. I really appreciated Run with Lopez, appreciated isn't strong enough it was an amazing listen I think I had tears rolling down my cheeks three times. One of the 'Lost Boys of Sudan'.

[Dexy5 10 Miles in reply to over61andstilltrying]

I must listen to that one next then over61andstilltrying . Doesn’t take much for me to cry.

[over61andstilltrying 10 Miles in reply to Dexy5]

You can choose 3 x 30 minute runs so parts 1, 2 and 3. Or one 90 minute run. I look forward to hearing how you find it. I listened to the all in one 90 minute version. cheekychipmunks listened the three 30 minute episodes. Still wondering how she managed to leave the story part way through...

[Dexy5 10 Miles in reply to over61andstilltrying]

Sounds perfect for a long run over61andstilltrying

[cheekychipmunks Half Marathon in reply to over61andstilltrying]

I still remember listening to those over61andstilltrying . Absolutely amazing 🥰

[misswobble Marathon]

That NRC run is brilliant. What an absolute legend 🥰

[Dexy5 10 Miles in reply to misswobble]

she is and she broke a few barriers for female athletes

[misswobble Marathon]

In fine style too 💪😀🏅👏🏃‍♀️

[linda9389 Administrator Marathon]

Gorgeous photos and a great run 💪👏🌞

[Coddfish 10 Miles]

it sounds a lovely run, very easy to visualise as I know the route and those places so well.

[Dexy5 10 Miles in reply to Coddfish]

Yes you will have run all of this in some order or another Coddfish . I think it will be a bit harder without a cooling wind this week, but I won’t be running quite so far.