KK - I overthink things too, but I've done a few 5Ks now and have settled on what seems to work best for me, but we're all different.
MF - the PM report is pretty difficult reading for me and it's thrown up a lot of questions. It's 10 pages long and very detailed, but my GP has offered to go through it with me and I'll book an appointment to see him soon hopefully.
Achilles does seem to be okay, which is good. I just got back from a run with 3 other Trotters and it was a hilly one. 1000ft of ascent, but I enjoyed it. It was a nice and steady pace anyway. A few more of us are going to a track in Exeter on Friday AM. Having never been on a proper track before I'm looking forward to it, but one of the runners is much quicker that me (Shades, it's HA) but I suppose we'll all just do our own thing for an hour or whatever.
I did my club's handicap race today and really, really enjoyed it. I've never done a handicap race before, but basically people submit their times for a 5K or 10K and then the organiser works out what their handicap is, with the slowest runners starting first and the fastest runner starting last. In theory it should mean everyone crosses the finish line at the same time, or at least within just a few minutes of each other.
Anyway, I surprised myself. It was 3.8 miles on an out-and-back route (this was good because you could see the slower runners running towards you, but when I turned I could see who was chasing me down). The route was uphill on the way out so downhill on the way back, but it is runnable. My splits were 7:14, 7:34, 6:33 with the 0.8 at 6:38 pace, for an overall time of 25:58. I'm really pleased with that and I felt pretty good as well, so something to work on.
Then it was to a pub for Secret Santa (I got a bottle of wine, which suits me just fine!) and I had a carvery as well so no cooking for me tonight, although I am making a bread and butter pudding at the moment
In other news, I have discovered that I am now called a WAYWOK. Sounds like something out of Star Wars, doesn't it; Widowed and Young Without Kids. Marvellous!
I have come across this Widowed and Young group though and I think it's going to be helpful to me. They meet at a pub regularly and the people there are all in a similar position to myself, so I think they "get it" a bit. My friends and family have all been great, but of course they don't understand what I'm going though. This isn't a criticism, but they don't understand; how could they?
I'm usually okay with words I think but I am struggling to get my thoughts across to people. I say things like "I'm missing her terribly", "she was my soulmate" or "on occasion, I just feel very lonely". These words are just words though, and they don't convey what I'm trying to say. I think if I'm with people who have been through it, they may know what I'm going on about even if I can't actually find the words.
I have had what I think is atrocious service from various people, even government people. I got the results of the postmortem which meant that I could then register the death. I was asked to ring and make an appointment, which I did. I had built myself up to do it and I was sitting at the desk holding back tears when the registrar said that she couldn't do anything as she hadn't received the paperwork from the corner's office. So a) why on earth did they book an appointment if they knew they didn't have the paperwork? b) why hadn't they got the paperwork when I was told they would have? c) why hadn't the person whose job it is to send the paperwork to the registrar done their job?
It's all incredibly frustrating and I am not going to swear on here but I was very angry/upset; not with the lady in front of me as it wasn't her fault, but just with the whole situation. They booked another appointment for me two days later and it was all sorted then.
I did get a letter from the coroner's office saying he was very apologetic and that it shouldn't have happened. It was nice he took the time to write to me apologising, but people basically aren't doing their jobs and it's driving me mad. When I think of Claire who was so diligent in her work, it's making my blood boil that the people dealing with her are so incompetent. I know to them it's just a job, but we're dealing with someone who has died!
KK, well done on the PB. When I got my PB earlier this year (on a flat course in perfect conditions) the splits were 6:33, 6:48, 6:40 with an average of 6:39, so you can see that my first mile was the quickest as well, although I did finish at 6:01 pace for the 0.1 so I suppose that means that I finished strong and hadn't totally detonated. When I read my splits back afterwards I was disappointed with that 2nd mile, which I did find very tough! Usually when that happens, I end up getting slower in the 3rd mile but I remember I was in a group of other runners and I managed to hold on to them in the third mile and finished quite strong.
I remember really trying to not let the first mile be the quickest, as my previous attempt had been like it as well. It's hard though, and I suppose pacing correctly comes with practice. On previous attempts I had gone out waaay too fast and ended up with a poor time, but then other attempts I held back a bit in the first mile but then felt I hadn't got the time I was capable of. It's a juggling act isn't it? I think that's why I like the distance so much actually. I think I've said before, but I'm obviously never in any danger of not being able to complete the 5K distance (unlike in a marathon, where I always have that doubt that I may not complete the race) but the results can vary massively depending on how I run it!
Sorry, I pressed "send" too early. Regarding warming up, my best results have come at a 5K when I've done a decent warmup similar to what you've done. I.E., a mile or two of easy running, with some sprints and plenty of high knees, bum flicks etc. When I've just turned up and ran a 5K with no warm up (usually because I'm running late) the results aren't as good. I like to get to the start line with a bit of a sweat but breathing normally if that makes sense. Even that can be hard to gauge I find, but that's what I try and do.