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The 'I just ran 5km, is anything (eek!) possible now?' log
Comments
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Great run! Well done
I wish I had the ability to get up that early on a Sunday!
LOL - I've always been a morning person. It helps that the sun has been streaming in through my bedroom windows for over an hour and the fact that I'm really enjoying my running but lately it just seems so easy to get up at that hour (come winter it will be different story!). Just back from a 6.5km stroll through the woods with Cooper and will be up again early tomorrow for a swim before work, see if that helps to make a different to my Tuesday run.0 -
Week 8, Run 1
7.10km, Duration54:13, avg pace 7:37min/km
Splits: 7:25, 8:09, 8:06, 8:37, 7:50, 6:45, 6:38
What a glorious evening for a run. I left it later to head out and the heat had gone out of the sun and it was just fantastic to run in. There is a grotto that I run past and for the past two Tuesdays there has a been a group of people there praying. Unfortunately they are not close to the grotto which means I have to run infront of them, rather than behind them and all I can hear as I go past is 'Holy virgin mother of god' or something to that effect! Being neither Irish nor Catholic I don't know what the correct etiquette is in this situation, so I just make sure I'm as far away as possible, and get past them as fast as I can. I'm just thankful I no longer run with my music blaring.
Other than that moment of awkardness I had a great run tonight with Cooper. He hardly put a foot wrong
The legs also felt a lot better tonight than last Tuesday and I'm putting that down to having gone swimming yesterday morning. The plan calls for a recovery/progression run and I'm happy looking at the splits that I was able to do exactly that.
Intervals tomorrow morning.
Total for the week: 7.10km
Total since starting the plan: 231.89km0 -
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Week 8, Run 3
9.05km, duration 1:03, avg pace 7:00min km
The plan for todays run seemed much easier than Wednesday's run. On the schedule for today was:
1.5k @10k pace
400m @ km pace
800m @ 5k pace
3 minute rest between intervals
Repeat x 2.
I included a 1k warm up and also 1km cool down as well.
Headed out once again at 6.30am to do this. No problems getting up, in fact I was in bed, wondering why the alarm hadn't gone off as sun was streaming in through the bedroom window Eventually rolled over & looked at the time to see it was only 4.50am...no wonder the alarm hadn't gone off
I'm not quite crazy enough to get up at that hour so it was back off to sleep for another hour or so.
All but the second 400m interval at km pace felt really comfortable and as though I was able to hold that pace. Tonight I discovered that I've been running the km pace way too fast. As a guide for the km pace, I have been using the fastest km I have ever done, which was the first km in the Michael Egan 5mile. This was 5:35min/km. However looking at the guide pace chart in the plan I've been working all my other paces off the 10km best, which means I should have been doing the km paces at 5:55 which is a bit of a difference!
I ended up with:
1.5k @10k pace (6:35) --> 6:30
400m @ km pace (5:35, should be 5:55) --> 5:35
800m @ 5k pace (6:20) --> 6:21
1.5k @10k pace --> 6:30
400m @ km pace --> 5:55
800m @ 5k pace--> 6:07
Funny to see that I nailed that first 400m interval at the (too fast) pace of 5:35 and then the second one at what should be the correct pace at 5:55.
Hoping to do the Limerick parkrun tomorrow if I get up and going in time.
Total for the week: 24.05km
Total since starting the plan: 248.92km0 -
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Week 8, Run 4
5km, 30:58, avg pace 6:11min/km
I needed to do some shopping in Limerick so decided to do the Parkrun at UL beforehand. I'd looked at the route on the Parkrun website and saw that it was one smaller lap and then 3 larger laps and the thought of this didn't really appeal to me for some reason, however I was still going to do it. From what I could tell the Limerick course looked a lot flatter than Lee's rd so I was hoping for a good time. My 5k best to date was 32:03 which I did at the Warragul Parkrun at the end of April so I was hoping I could get 30:xx
I got down to UL about 15min before the start and parked in the carpark before the boathouse, however discovered you could also park down at the boathouse itself. I then went to find a toilet and the parkrun website stated that toilet facilities were available at the boathouse, however it was all locked up
Wandered back up to the start line and a crowd of about 50 people were gathering. The run director gave some of the first timers a briefing on the course before briefing the whole group and again going over the course.
We set off and the first part of the course has the very small incline as you run up past the carpark and towards the roundabout. It was warm and my breathing was already sounding a bit harsh so I had a quick glance at the watch to see my current pace was 5:55 - ok that explains the breathing! Just ahead of me were two girls - one girl was obviously out for a run to support her friend as she was running at a lesuirely pace, frequently turning around and running backwards while chatting to her friend. Meanwhile my breathing sounded something like an oncoming steam train! I was close to her friend a few times but it wasn't until later in the second lap that I managed to pass both of them. 1st km beeps and we're almost back at the start. Quick look at the watch - avg pace 6:10 - happy with that and my breathing has settled down. It's quite nice running on the trail and along the river and the second km beeps in 6:12. Heading up past the start/finish area on the 2nd km I get passed by two girls (not the two earlier) on the small hill. I keep them in my sights and the 3rd km ticks over in 6:17 - a bit slower but still ok. Along the river I manage to pass the two girls who passed me on the hill so I was really happy with that. Up past the start/finish line and I know there's only 1 lap to go. I'm now liking these laps - they are shorter than Lee's Rd so actually seem more enjoyable (or maybe it's just knowing there's not the same hills to come!). It's getting warm in the sun while on the stretches next to the road but I push on and km 4 is done in 6:16. I never looked at my elapsed time and really didn't have the mental capacity to try and work out what time I was on track for so I just tried to push it on. Can't see anyone ahead of me know and can't hear anyone behind me either. Running along the river I was watching out for the path where you come down from the short lap and didn't see it. This meant I actually nearly missed the left turn up towards the finish line as when I saw the path I thought it must have been the for the short lap, but fortunately I caught sight of the arrow pointing left and quickly veered around the corner. The finish line was almost in sight and I put everything in it I had up the hill and then a little bit more to get to the finish line. Crossed the line and had nothing in me to say anything to the lady handing me the tokens other than to just stand there, gasping. Final km 6:02 Glanced down at my watch and saw 31:00. I was delighted with this but was wondering, surely I could have found 1 measly second somewhere! Turns out I did as the official results have me at 30:58...woohoo
Splits: 6:10, 6:12, 6:17, 6:16, 6:02
Really happy looking at these, both with the relative consistency and that I was able to push on in the last km and make it my fastest.
That sub 30 5k is getting closer, slowly but surely! I don't think I will have a chance to run another parkrun now until after the Kilarney half in July so it will have to wait a while but I'd be quietly confident that I'd be able to break it then.
Long run tomorrow of 16km planned - same route as last weekend however I've got a running buddy this time would should be good - just have to make sure we don't do it too fast as the lady I'm running with is a good bit faster than me. I've told her the time I did it in last week though so at least she knows that.
Total for the week: 29.05km
Total since starting the plan: 253.92km0 -
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Maximus Alexander wrote: »Congrats, all that hard work is paying dividends! Nice even splits too.
Thanks It is nice to see it paying off.
Week 8, Run 5
16.13km, Duration 2hrs 2min, avg pace 7:35
Splits: 7:10, 7:01, 7:28, 7:36, 7:53, 7:56, 7:32, 7:38, 7:40, 8:28, 7:52, 7:40, 8:28, 7:52, 7:40, 7:24, 7:22, 7:28, 7:24
Long run this morning and I had company today which was brilliant. We chatted the whole way around and it really helped the time and distance pass. She let me set the pace as I am the slower runner so that was appreciate as I wasn't having to struggle to keep up or run too fast. Today was a bit faster than last weekend (same route), however I think it is still ok. Out nice and earlier to avoid the heat and it was lovely when we got a bit of breeze as well. I took a couple of jelly snakes with me today but have decided I prefer the gel as I found the snakes a bit tricky to eat. Took a 500ml bottle of water with me and drank all of that as well.
Rest day tomorrow - planning on going for a swim (indoors though, I only own a drysuit and would a look bit weird splashing around Lahinch in that:pac::p)
Total for the week: 45.18km
Total since starting the plan: 270.05km0 -
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Thanks Firedance, that's nice of you to say After todays run though (see below) sub 30 feels a long way away
Week 7, Run 1
5km run, 4km walk
I missed yesterday's recovery run as I worked late and then when I got home discovered that my one & only running bra was wet Not enough time get it dry and still do my run so I just took Cooper out for his walk instead.
After asking for advice on the random running questions thread I stuck with the schedule for the run that was planned for this morning:
400m @ 10k pace
2 x 400m @5 k pace
400m @ km pace
2min rest between intervals
Repeat series x 4
I knew this was going to be a longer run as the intervals and warmup would bring my up to 8.4k not including the distance covered in the rest period so I set the alarm for a bit earlier. Got up ok and was just heading out the door when I discovered that my workout had been wiped from my polar, I think from the update I left it to do when I went to bed last night. So headed back inside and quickly reprogrammed and synced. it. Finally left at 6.30am to start the run. First warm up km and interval felt ok as did the first 400m interval (6:45min/km, a bit slower than the 6:30 target), second interval came and there was just nothing. I just couldn't pick up the pace. Finished that interval slower than the first (6:57). Third interval and again I just couldn't do anything, couldn't pick up the pace, finished that interval in 7:37 pace and it was meant to be at 6:20. After that I stopped caring about the intervals and the goal was just to get around. Got to around the 5km mark and there's a small incline. Last week i was my intervals up this no problem. Today was barely even a shuffle and it was at that point I stopped Actually felt a whole lot better to walk than what I had been doing. My splits for those 5km went like this: 7:45, 6:59, 7:54, 8:08, 8:48. I was just getting slower and slower. Not long after this my tummy started to cramp and I started to get that whole body cold sweat/shiver that starts in your head and makes your way right down your body to your toes. I knew I was in trouble then. Managed to find a gate to climb and made an emergency pit stop :eek::o Felt somewhat better after this, managed to start 'running' again for about 500m and just stopped again and walked the rest of the way home
I know everyone has a bad run at some stage and I guess I was due for one. I'm not sure of the reason - I think it's probably a combination of things. Maybe missing the run yesterday contributed and i also didn't have a proper dinner last night. On top of that I've been doing a lot of heavy work in the garden the past week and I was late getting to bed last night and then up early for the run and then to top it all off, my work is being re-organised and I discovered yesterday that this means an increase in my caseload of about 40% when we're already well past what is reasonable and can't deliver the service required and now somehow I'm expected to add another 40% to that. So this was really weighing on my mind as well. I also wonder how much the 5k parkrun effort on Sat took out of me and Sundays long run was a little faster as well (7:35min/km rather than 7:45). So probably lots of little things all adding up to one crappy run.
I've got 7 weeks to go to the Killarney half and I'm wondering if there would be a benefit to having a bit of 'step-back' this week, especially with regards to my long run. I'm ahead of the plan with regards to the long runs. The reason I'm ahead is that I'd already ran 16k in a race and didn't want to step back too far from those longer runs. I certainly didn't want to go back to just 6.5k for the long run.
The plan says:
Plan: Actual
6.5k 10k
6.5k 11k
10k 13k
10k 14k
13k 14k
16k 16k
13k 16k
16k is scheduled for this weekend which is what I was planning, but just wondering if I step back or just wait and see how Fri and Sat go first.
All words of wisdom greatly received
Total for the week 5km
Total since starting the plan: 275.05km0 -
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I'm following the Nike Half marathon plan. You should be able to download it from here...http://m.nike.com/us/en_us/c/running/nike-run-club/training-plans/half-marathon
I've just had a very quick look at that Mel, it looks quite tough with two speed sessions a week, to be honest I wouldn't do 2 speed sessions myself. At our level we will improve naturally by just increasing the mileage and building endurance.
I would drop the very fast speed stuff, and just stick to the fartlek/tempo type session that's included. It's much more relevant for half marathon training (at our level). People who are running much longer than you and I, and are faster will benefit from the speed/tempo/long run week that's very common but we don't need that intensity to make gains and it can be very hard on the body and lead to injuries.
That's just my tuppence which of course you can take or leave:):):). 0 -
I know everyone has a bad run at some stage and I guess I was due for one. I'm not sure of the reason - I think it's probably a combination of things.
All words of wisdom greatly received
Total for the week 5km
Total since starting the plan: 275.05km
My 2 cent , That plan you are following looks tough, there is only one day recovery between the speed sessions, that's not easy. To be brutally honest I'd be looking for another plan.0 -
Thanks everyone for the advice, it's very much appreciated. I'm still struggling with motivation at the moment. There is absolutely no intrinsic motivation to run and the extrinsic motivation of the Killarney half is there but doesn't seem to be doing the trick. It's interesting reading peoples logs and their reason for running. A lot of people seem to run or have taken up running to help with their mental health. For me, it's almost the opposite. I think I need to be in a good place mentally to want to run. At the moment with work I'm just not and it's affecting everything. Honestly if I could get on a plane tomorrow and go back to Oz I would. Whether that would solve anything I don't know, but at least I wouldn't have to be dealing with what's coming at work. I am meeting my manager who is responsible for the changes proposed tomorrow and Monday and my other manager tomorrow as well and they are not unaware of how I am feeling so at least that is something. Sorry, don't mean to turn this into a personal issues log but it is having a big impact on me and my running at the moment so just need to get it out there.
So onto the running.
After Wednesday's disasterous run I didnt get a chance to run again until Saturday. I had an easy 5 - 6k planned for after work up at Lee's rd. Started out ok, was very humid though. I remember I was running around busting for the toilet (despite having gone not long before starting running) and eventually had to give into this and head to the toilet block with 3.5km done. It was so sweaty and yuck pulling my pants back up that I just decided to get in the car and go home. So that was 3.5k in 29min.
Sunday morning I headed out for a long run with Cooper. Given the rain we'd had over the previous few days I was happy to take him with me, knowing he'd have water. Also I'd decided to make this a shorter run than the previous weeks long runs. I was running by myself so headed up to the Burren to run a loop past Mullagh Mor. This was ok, took it nice and slow, stopped plenty of times for Cooper. Total 11km in 1hr 32min.
Tuesday night dragged myself and Cooper out again, did a slow 6km out and back route in 50min.
That brings me to today. I had the alarm set for 6 to get up and do the planned interval run which was 6 x 1k intervals alternating between 10k and Tempo race with 2min rest. Well the alarm went off and I got up, turned it off and climbed back into bed. That meant I'd have to run in the evening and wouldn't be able to do the interval session with Cooper. I had a 8km out and back route planned and out we went. I was wearing the running pants that are a bit too big (I haven't had them altered yet). Normally after about 500m they seem to settle down, finding somewhere they are comfortable and don't fall down anymore. However tonight it just wasn't happening and i was constantly pulling them up. Finally looked at them after about 1.5k and realised I had them on back to front. No wonder they kept falling down. Oh well, nothing I could do about that so continued on. Made it to 2.5km, Cooper decided he didn't want to run in that direction anymore, ok then, decide to head back, we'll just do 5km, it's better than nothing. On this route is a path to a river and field where I have been walking Cooper during the warm weather as it means he can have a swim. Cooper heads down the path so into the field we go which means no running due to the size of the divets left behind in the grass by the cows. Cooper has a swim and then decides to turn on the crazy, racing around the field like he'd been stung or something which culminates in him jumping a big stone wall and getting out onto the road :eek: I can't see him as the field is lower than the road but I'm calling and calling him and he finally decides to try and jump the fence to get back into the field. However he can't do that due all the blackberry bushes in the way and after 2 attempts gives up. This leaves me having to work out a way to climb up & over the wall which i managed to do, only to have my legs scratched to pieces by the blackberries on the other side. I manage to get out of the blackberries and catch one very excited dog and after that we walk the rest of the way home. Silly dog doesn't know it, but he's just spoilt it for himself as I won't be able to take him into the field again as I know he'll just do the same thing again now. Total distance ran 2.5km
I have signed up for the Shannon airport runway run which is tomorrow night. I'm doing the 7.5km version. I have no intenions of running it and am hoping being there, amongst the atmosphere will help spark some motivation. Long run then is planned for Sunday and I should have company as my neighbour is back. While there's no motivation at the moment, I'm going to keep trying and getting out and doing it in the hope that by doing it the motivation and enjoyment will return. But I worry that unless I can come to some decisions about work & what to do, then I am going to be feeling like this for some time and I don't like the thought of that.
6 weeks until Killarney
Total since last update: 23.5k
Total since starting the plan: 298.550 -
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SmallTeapot wrote: »Sending good vibes your way Mel - really hope things come right for you in work and I'm sure your running will follow suit.
Thanks smallteapot. We had a planning morning yesterday and for the first time in 10days or so I don't feel like immediately packing my bags and leaving. . It's going to be a very different way of working to what I am doing now, but hopefully it means we will be able to manage the numbers. Time will tell.
Shannon Airport Runway Run
7.19km, duration 48:27, avg pace 6:43min/km
Splits: 6:41, 7:06, 6:49, 6:48, 6:40, 6:39, 6:33
After the past two weeks or so I was hoping that this run would help me get my groove back and I think it did exactly that
Got down to the airport just after 11 and there really was no hassle getting in or getting a park. A slight slow moving queue to get into the carpark but nothing significant. Headed up stairs to depatures and queued for probably 5min to get my number and t-shirt. The queue for the ladies toilets was somewhat longer :P
Coming down the esclators looking over a sea of green in the airport was pretty cool. I wish I had had my phone with me so I could take some photos but it was in the car. Somehow I managed to find a group of people that I knew which I really wasn't expecting to be able to do when everyone was looking the same the warmup was happening. The guy doing the warmup really got a lot of people going and some people were putting everything into it :pac: Speeches and saftey briefings held things up but eventually the 7.5km runners were allowed to make their way to the starting point. We were then held for a short while at a gate and after they opened the gate they only seemed to be letting people in slowly. I was towards the back so couldn't see what was happening at the front, but eventually they opened the gate wider and we were able to move through faster. We were then held again at the starting point for what seemed to be a good while. I don't know what the delay was, but considering it is a working airport they obviously have to make sure it's safe for us to go. My plan was NOT to race this, so I positioned myself right at the back of the 7.5km group. Finally at about 12.15am, 15minutes later than scheduled we were off.
I love that sound not long after the start of a race where it's just silence and the sound of the feet on the ground. I think it's amplified even more when you are running in the dark. It was a little disorientating at first, getting used to running in the dark and where you were going. I used the headlight that I got from the Wings for Life Run in Melbourne but it's pretty useless to be honest. It's nice and bright but you can't adjust the angle so it's shining too far in front of you. 2500 people had registered, although I don't know how many were doing the 7.5km, but it thinned out quickly and i had plenty of room to run. I felt I settled into a nice comfortable pace early on and I kept this up right thoughout.
Turning around at the top of the runway and looking at it stretched down infront of you all lit up is very cool. It's a long way to run in a straight line though!! I had a guy on my shoulder all the way down the runway. I never turned to look at him or say anything but it was strangely comforting to hear his footsteps just behind me and I think it helped spur me on and to keep going. At the 3km mark we met up with the people doing the 5km and there were a lot of walkers. It wasn't too much of a hinderance at this stage as again there was plenty of room to run wide and not be weaving in and out. From about 5km though it started to get more conjested as i'd been passing people and catching up to bigger crowds so had to do a little bit of weaving. For the last km or so I deliberately tried to pick up the pace a little more and looking at my splits above I acheived that.
I crossed the line with a time of 48:27 on my polar. No idea what my official time was. I also only measured a distance of 7.19km, rather than the advertised 7.5km but it doesn't matter to me. I felt really comfortable thoughout and was able to maintain an even pace.
I mentioned it in the running events thread but the water tent I thought was a bit of a disaster. A tiny tent had been set up for you to walk through to get water afterwards. There was a queue out the front and it wasn't moving so I gave up. Water could have just been set up on tables and it would have been a lot easier.
Had some trouble finding my car in the car park but that was because I didn't take any notice of the row letter I parked in Eventually found it and it was a little slow getting out of the airport but again nothing major and the traffic was moving. Got home just after 2am and was then awake at 7.30 for work which was not great planning on my part!
I'd really recommend this to anyone looking for a run with a bit of a difference. Running at night and on the runway is great although I wouldn't like to do it on a wet and / or windy night. One suggestion would be if they could get someone to come on board and sponser headlamps for everyone, like they did for the RedBull race that would be awesome as it would look amazing with all the lights stretched out and it actually is quite dark out in the middle of the runway, even though they did have a few flood lamps set up.
Total for the week: 16km
Total since starting the plan: 305.74km0 -
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Thanks Annapr, chuckling is not what I was doing when Cooper jumped the wall
Week 5 Run 1
8km, duration: 55:01, avg pace 6:52min/km
Splits :6:46, 6:49, 6:50, 6:59, 6:51, 6:43, 6:59, 7:02
Early morning run with my neighbour and it was great to have the company. We were able to chat but it was definitely 'between breaths' so I knew I was working without even looking at the watch. I've taken the advice above onboard and am reducing my speed sessions to one a week. The two that are in the plan are 1) intervals between 300 to 600m varying from km pace (for 300m) to 10k pace (for 600m) and 2) a 6.5k progression run averaging tempo pace. I had planned to do the second option as I think that's more what I need at this stage. However, as I was running with my neighbour todays run was a lot faster than I would have done by myself and is at my tempo pace. So even though it wasn't a progression run, should I count it as my speed session for the week and just do easy runs for the rest of the week?
Total for the week: 8k
Total since starting the plan: 329.76k0 -
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Week 5, Run 3
8km, duration 57:06, avg pace 7:09min/km
Splits: 7:11, 7:13, 7:06, 7:16, 7:04, 7:03, 7:14, 7:02
Another early morning run with my neighbour. Before we headed out I said that I wanted this one to be slower than the one earlier in the week, which is was. It turned out to be a good morning for a run - how we didn't get rained on, I don't know.
Planning to get out tomorrow after work for a very easy run with Cooper on some trails and then a long run on Sunday. I think I'll have company for the first 7 or so km of the long run and then I'll be by myself.
Mentally with work I'm in a better place and it's amazing the difference it makes to everything. I'm happy to go running again
I also need to invest in a new pair of shoes. I haven't had these ones that long but I'm actually wearing away through the mesh webbing on the top and side
Total for the week: 21.67km
Total since starting the plan: 343.43km0 -
Week 5, Run 4 Saturday Run
6.3km, Duration 55:03, avg pace 8:41min/km
Splits: 8:38, 9:16, 9:21, 8:51, 7:50, 8:35
Nice easy slow run with Cooper through Dromore Woods.
Week 5, Run 5 Sunday Run
18.3km, Duration 2:21, avg pace 7:42min/km
Splits: 7:23, 7:35, 7:24, 8:04, 8:06, 7:56, 7:21, 7:42, 8:24, 8:18, 7:18, 7:26, 7:33, 7:35, 8:00 7:23, 7:29, 7:43
Long slow run this morning, headed out just after 7.30am. My neighbour was going to join me for some of it, but her ankle was playing up, so I ended up doing it all by myself. This was my longest run so far and I'm really happy with the way I managed it As Killarney has a lot of downhill, I've been trying to include hills in my runs - this route had 186m of ascent/descent but the worst of the ascent was over by 10km and then a big long downhill drag and than a couple of km of flatish terrain to finish with. Needed to stop for a pit stop at around the 11.5k mark and fortunately there was a field with an open gate exactly when I needed it - not often that happens!
Pace was good I think - pretty much 1min/km slower than I did the Sonny Murphy 10mile race at the start of April. I felt like I could have done more km but at the same time was happy to finish! I've got no idea though what sort of time / pace to aim for for Killarney or even if I should be worring about it.
Total for the week: 46.27k
Total since starting the plan: 368.03k0 -
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Headed up to GottaRun (previously Amphibian King) in Oranmore this evening to get a new pair of shoes. My last pair were a pair of Mizuno Wave that I purchased cheaply online with no idea if they were any good for me or not. With Killarney under a month away and holes appearing in the mesh on the Mizuno's I decided now wasn't the time to take a gamble with another pair of shoes online. Really glad I did decide to go up to Oranmore - I was really impressed with the service. My feet roll in, however interestly we discovered that when I run barefoot I'm actually pretty stable - a lot more than would be expected so we decided to try a neutral shoe, rather than a supportive one. Two pair of shoes I tried on - one a Brooks I think and the other an Asics Gel Cumulus 17 had a lot of cushioning and it was interesting the effect this had. My feet started to move & roll all over the place, so we tried a pair of Saucony Guide 9 that have less cushioning and therefore provide my feet with more information when they hit the ground and you could see the difference watching it back on the computer. Much more stable once again so these are the ones I decided to go with. Not the prettist shoes colour wise but if they do the job I won't complain. I also picked up a Juno Racerback sports bra - my god that thing is not easy to get into or out of!
Went for a swim before work this morning and looking forward to a short recovery run tomorrow morning.
Shopping and running - my two favourite things 0 -
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Week 4, Run 1
7.1km, duration:59:39, avg pace 8:24min/km
Splits: 7:56, 8:16, 8:44, 9:01, 9:33, 7:28, 7:47
Slow (somewhat frustrating) recovery run with Cooper this evening. Some of the splits are way slow as Cooper really need coaxing to keep moving. Otherwise the run felt ok, despite having done a lot of heavy work last night shoveling top soil. Tried out my new shoes and bra as well. I think the shoes will be ok once i get used to them. They did seem a bit tight width wise, but I'm sure they'll stretch with a couple of runs. The bra though I don't think i'll be wearing again There is a little fold of fabric right in the top centre of the bra that has already rubbed a layer or two of skin off. Bit of a bad design in my opinion.
Have an early morning run planned for the morning, weather dependent. My neighbour is keen to get out whatever the weather...me, If it's pouring down I'd rather stay in bed! I know, I need to HTFU!!
Total for the week: 7.1km
Total since starting the plan: 375.13km0
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