After my last attempt at 6.5 km ended with me calling it a day at around 5 km, today’s training run had one very simple objective: complete the full 6.5 km. I deliberately wasn’t worried about pace. At this stage of my training, getting used to running farther matters more than how quickly I cover the distance. Today was simply about reaching 6.5 km. And this time, I did. I completed the 6.50 km in 50:17, at an average pace of 7:44 min/km. The pace was almost incidental, although I was pleased with how steady and controlled the run felt.
A Much Better Run
The numbers suggest this was a controlled but worthwhile endurance run. My heart rate remained relatively low and steady, and Garmin classified the main benefit as building my aerobic base, even though the overall training effect showed that the session still provided a substantial workout. The relatively flat route meant the effort came mainly from sustaining the run rather than dealing with hills. I certainly knew I had been running by the end, rating it 6/10 for effort, but I still felt normal and never reached the point where I wanted to stop. That was the important difference today: I was working, but I was still in control, and I completed the full 6.5 km I had set out to run.
Compared with Last Time
The contrast with my previous 6.5 km attempt is probably the most encouraging part of today’s run. Last time, I began to weaken at around 4 km and eventually stopped after 5.09 km in 40:20, averaging 7:56 min/km with an average heart rate of 130 bpm. I rated that run 7/10, Very Hard, and finished feeling weak. Today I ran 1.41 km further, completing the full 6.5 km, while actually running slightly faster at 7:44 min/km and with a considerably lower average heart rate of 119 bpm. I also finished feeling normal and rated the effort a more manageable 6/10. The warmer conditions last time, around 23.9°C (75°F), undoubtedly played a part, but for whatever reason, today was a much better experience. It’s a useful reminder that progress isn’t always about getting faster. Last time I couldn’t finish 6.5 km; this time I could, and I felt considerably more comfortable doing it.
Running My Own Run
Another lesson from today had nothing to do with the Garmin numbers. I found myself being passed by other runners, including people probably a third of my age, and it’s easy to start thinking I should be running faster. But I need to remember that I’m not racing them. They may be much younger, train far more than I do, and that’s fine.
Today my goal wasn’t to run 6.5 km quickly, it was simply to run 6.5 km. Trying to keep up with somebody disappearing up the road would have completely missed the point, particularly if pushing the pace meant stopping at 5 km again. The useful comparison isn’t with the person who just passed me; it’s with my previous run. Last time I set out to run 6.5 km and didn’t make it. Today I did.
Another Step Towards 10K
There’s still another 3.5 km to find before 6.5 km becomes 10 km, so there’s more work to do. But today feels like a significant step in the right direction. I ran 6.5 km in 50:17, kept the effort controlled and completed exactly what I’d set out to do. For now, I’m happy to let the pace look after itself. The important thing is to gradually extend the distance and get my body used to running longer.