Diary Of A Road Runner

5k Time Trial – 27:41

Felt confident enought today to go at my 5k run as a bit of a time trial – set off quite hard, and did the first k in about 5:30, and felt it was suicidal at first, but managed to stay there or thereabouts throughout the run and ended up with a time of 27:41 – was hard in the latter stages but still somehow ran the last k as the fastest split apart from the first, which were as follows:

5:22
5:32
5:35
5:41
5:29

Still work to do – but feel the benefits of the last few weeks’ runs are not truly apparent yet, and am happy to keep knocking 70 seconds at a time off my 5K, which goes as a 2009 PB so far!!

Aim now to work towards sub 25 by the time I run my first 10k race, which should see me on course for at least a sub 55, but if I keep getting back to it at this rate, who knows – although these runs are hard at the moment, I do not feel I am over pushing myself, with some longer slow runs thrown in, I could get back into a nice groove quite quickly

7k All Run in 41:51

Only my 5th run back on the comeback trail and managed to run my target distance of 7k without any problems. This was more a “TOYF” (time on your feet) kind of run, just to build some extra distance on top of the 5k’s I’ve been doing.  It was a good run all round – headed past the industrial estate to the Dane Bank area near where I live, and scooted around various streets then ran back.

My 5k split was actually not much slower than the flat out 5k I did at the weekend, but I didn’t notice I was going that quick, which is a good sign – though I did experience a blast of runners’ high at about the 5k mark! Really enjoyed just settling into a rhythm and just keeping going, and managed an average pace of about 6 minutes per kilometre, around 1 hour 10k pace.

On this evidence I feel I could pretty much complete a 10k race if it was next week, but have a while yet to keep getting back the fitness.  I have really no idea how quickly I will get it all back as it is the first time coming back from such a long layoff.  The good news is, back when I had an injury when I first started running, and had about a month off, it took ages to get back up to speed, but having got to a certain level it seems like the body remembers.

Just can’t wait until the first 10k of the new season

Now its a sub 29 5k – 28:53 – improving steadily!

Keeping with 5k for now as don’t want to push mileage or speed too quickly, and it’s a decent distance for coming back – once I start running about 26 minutes for it comfortably, I will do some slower 6 or 7k runs and slowly work up to 10k.  At least I can now run 5k comfortably again, was really pushing today  – ran around the backstreets near my house, went off a bit quick so struggled half way through, but ran the last k in 5:27 which was the fastest split even though I was struggling by then!

Picking up Steam! 5k jog, 29:56

Never thought I would be so pleased to run a sub 30 minute 5k, but am really happy today, it feels like a bit of a mental milestone!  Managed to do 5k all run, and was hurting at 4k, but found a sprint finish to come in for the sub 30. Now only 6 or 7 minutes to knock off and will be back where I was last September.  Might try a faster 3k, and in time will gradually increase the distance.

Felt good to run today!

5K Jog – 31:33

Managed a 5k jog, mostly all run, just with a 2.5 minute walk break after 3k.  Felt good, but tired at end.

After comeback run/walk the other day, was very stiff and sore for several days, but no ill effects so far from this nearly all run effort – the running mojo must be coming back!

Onwards and upwards!

On the Comeback Trail – 5k run/walk – 37:36

Well it’s been a long time.  Happy New Year to everyone – I hope 2009 is my year for running, although it hasn’t started off too well on a personal level, as my mother is very ill at the moment and has moved to a hospice.  She doesn’t know I’m there a lot of the time.

Fortunately, it seems I have at least managed to start with the running again, I did start it to work off stress after all – but have since got more into the running and and doing races and going for PB’s!

Today was no PB, but just getting out there was almost a miracle – after 3 months off with a stress fracture followed by flu and recurring chest infections – just to be putting on my neat little Asics running shoes felt wonderful!  And I felt good out there, probably just due to the fact I was running again.  I managed 3 slots of 5 minute walk, five minute jog, even put in some bursts of speed, and had another 5 minute walk and jogged until I’d made up the 5k in a time of 37:36.  At least that gives me something to aim for, but need to just build up slowly as cardiovascular wise I felt fine and could have done more, but need to let the bones and muscles develop a little strength and solidity again!

I have already entered two races which will give me something to aim for, the March edition of the Trafford 10k, and the Great Manchester Run 2009, have done both before, so have some course PB’s to demolish, I hope