{"id":9321,"date":"2026-10-01T07:55:31","date_gmt":"2026-10-01T07:55:31","guid":{"rendered":"https:\/\/dankew.me\/?p=9321"},"modified":"2026-10-01T07:56:22","modified_gmt":"2026-10-01T07:56:22","slug":"running-on-empty","status":"publish","type":"post","link":"https:\/\/dankew.me\/index.php\/2026\/10\/01\/running-on-empty\/","title":{"rendered":"Running on Empty"},"content":{"rendered":"\n<h4 class=\"wp-block-heading\">Beachy Head Half Marathon 2026 Training Block - Week 8\/11<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9km Easy Run - Worthing<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some runs just don't happen. There was no spring in the legs this morning. They felt heavy, flat and generally devoid of any enthusiasm for what was supposed to be a straightforward 9km easy run. Instead, every kilometre seemed to drag on. If it hadn't been for the sunrise, this would probably have gone down as one of the worst runs I've had in a while.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Thankfully, the sunrise was spectacular.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"577\" src=\"https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_072333-1024x577.jpg\" alt=\"\" class=\"wp-image-9323\" srcset=\"https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_072333-1024x577.jpg 1024w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_072333-300x169.jpg 300w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_072333-768x432.jpg 768w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_072333-1536x865.jpg 1536w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_072333-2048x1153.jpg 2048w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_072333-320x180.jpg 320w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">I first caught it from Brooklands Park, before continuing along the seafront and getting another great view from Worthing Pier. It's difficult to be too miserable about a run when the scenery is as stunning as this.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There were a couple of positives to take from the run. My heart rate stayed mostly in Zone 2, and the pacing was consistent from start to finish. So although it felt like I was working much harder than I should have been for an easy run, the numbers suggest I actually kept things nicely under control. And Runna was happy with me (for once).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"577\" src=\"https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_074414-1024x577.jpg\" alt=\"\" class=\"wp-image-9322\" srcset=\"https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_074414-1024x577.jpg 1024w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_074414-300x169.jpg 300w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_074414-768x432.jpg 768w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_074414-1536x865.jpg 1536w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_074414-2048x1153.jpg 2048w, https:\/\/dankew.me\/wp-content\/uploads\/2026\/10\/20261001_074414-320x180.jpg 320w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The most important thing was simply getting the 9km done without turning a flat-feeling run into something harder than it needed to be.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tomorrow is a tempo session so hopefully the legs have found a bit more life by then.<\/p>\n\n\n\n<div class=\"responsive-strava-container\" style=\"width: 100%; max-width: 100% !important;\">\n    <style>\n        \/* This targets the iframe that the Strava script generates inside the placeholder *\/\n        .responsive-strava-container iframe,\n        .responsive-strava-container .strava-embed-placeholder {\n            width: 100% !important;\n            max-width: 100% !important;\n            min-width: 100% !important;\n        }\n    <\/style>\n    \n<div class=\"strava-embed-placeholder\" data-embed-type=\"activity\" data-embed-id=\"20402814870\" data-style=\"standard\" data-from-embed=\"false\" data-token=\"sJ8QEgMZRu-xlyyHwZtYexcO-xIAQtydF31snLz2Po4\"><\/div><script src=\"https:\/\/strava-embeds.com\/embed.js\"><\/script>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Beachy Head Half Marathon 2026 Training Block - Week 8\/11 9km Easy Run - Worthing Some runs just don't happen. There was no spring in the legs this morning. They felt heavy, flat and generally devoid of any enthusiasm for what was supposed to be a straightforward 9km easy run. Instead, every kilometre seemed to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9322,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"cybocfi_hide_featured_image":"","sns_share_botton_hide":"","vkExUnit_sns_title":"","_vk_print_noindex":"","sitemap_hide":"","_veu_custom_css":"","veu_display_promotion_alert":"","vkexunit_cta_each_option":"","_lightning_design_setting":[],"footnotes":""},"categories":[1603,1604,1],"tags":[],"class_list":["post-9321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","category-journal","category-blog"],"veu_head_title_object":{"title":"","add_site_title":""},"_links":{"self":[{"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/posts\/9321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/comments?post=9321"}],"version-history":[{"count":1,"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/posts\/9321\/revisions"}],"predecessor-version":[{"id":9324,"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/posts\/9321\/revisions\/9324"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/media\/9322"}],"wp:attachment":[{"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/media?parent=9321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/categories?post=9321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dankew.me\/index.php\/wp-json\/wp\/v2\/tags?post=9321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}