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Bank Holiday Speed Running - Blow away those cobwebs! ๐Ÿ•ธ

Bank Holiday Speed Running - Blow away those cobwebs! ๐Ÿ•ธ

Hey Runners

The rain was pouring down yesterday โ˜”๏ธ and despite getting the running gear on, common sense prevailed and I decided to stay in. I am feeling pretty good now after a few days of a cold/flu and I didnโ€™t want to risk setting myself back. ๐Ÿค“

So a nice cool and dry day definitely calls for some running!! ๐Ÿ˜‰ ๐Ÿƒ๐Ÿพโ€โ™€๏ธ

I had 4 x 400m sprints today. That was a first. I set off on the first one like roadrunner, but soon realised Iโ€™d better slow down a bit. You donโ€™t get much guided coaching if youโ€™re on a programme so you have to just assess and adjust your running really. I suppose thatโ€™s the point. ๐Ÿ˜ฌ

It was a very different style of running and a great way to increase your energy. 1.67km in 9:25 mins, Average pace 5:37. I quite liked that!! It was also short and sweet. Now for a shower and maybe out for a bit.

Enjoy your bank holiday and running everyone!! โค๏ธ

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Great pace! I think itโ€™s the guided coaching I need - I miss Sarah! ๐Ÿ˜ข

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Its definitely different Sybilw, there are little snippets of guidance but not a lot. You just launch straight in!! ๐Ÿš€ Which Iโ€™m not used to yet.

You can substitute with guided runs that are similar on the App! Iโ€™m never sure which one to go with. so as the programme is new, Iโ€™ll have a better idea of which alternative one to choose as we go on. ๐Ÿ˜‰! Thankfully I have music to keep it fun too. ๐Ÿ˜โค๏ธ

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Basically, you can swap out recovery and long runs, maybe tempo, but so far the only guided speed session is week 1 of C25K one that appears recently. I guess this means more are coming. Think speed sessions only go to 1000m reps if youโ€™re on a 5k plan. Donโ€™t think theyโ€™d go much higher of a marathon plan to be honest. The problem with substituting is the plan wants distance intervals, not timed ones.

5:37 pace is great... well done.

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Thanks!! ๐Ÿ˜ A marathon is not on my wish list at the moment, so all good there!! ๐Ÿ˜… I think that I have 1000 mtr speed runs later in the week. It was great fun, just a bit unguided! Iโ€™ll get use to it! I think! I can swap the other runs though which is pretty good. ๐Ÿค”โค๏ธ

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As long as you still enjoy! ๐Ÿ™‚

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Sounds like a great run and some good times๐Ÿ˜€

Good to hear you're feeling better too.

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Thank you!! Yes, feeling much better now! I really enjoyed speed running! ๐Ÿ˜โค๏ธ

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Glad youโ€™re feeling better ๐Ÿ˜Š. Brilliant times too ๐Ÿ‘

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Thanks Beanjo!! It was fun!! ๐Ÿ˜๐Ÿ˜โค๏ธ

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Wow Fab that's some pace! Sounds like fun too ๐Ÿ˜€๐Ÿ˜€๐Ÿ‘๐Ÿƒโ€โ™€๏ธ

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In four bursts Mike, so itโ€™s not too bad. Itโ€™s actually great fun!! ๐Ÿ˜โค๏ธ

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Glad youโ€™re feeling better โค๏ธโค๏ธ

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Thanks LL!! Itโ€™s good to be back!! โค๏ธ

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Oooohh, 400m sprints brings back school memories ๐Ÿ˜ฑ Youโ€™re a brave lady! Glad you are feeling better and a great pace there! ๐Ÿค—

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Yes....it did remind me of being at school today. Tested my much older legs today!! Not that they were faster before. ๐Ÿ˜‚ I was a field person apart from Netball. Somehow I just didnโ€™t enjoy running! Strange to love it so much now! โค๏ธ

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Terrific running Fab!! So glad you're feeling better :) :)

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Iโ€™m back on the fit for fun running Lorijay!! Feels great! โค๏ธ

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I am having fun with the speed work too but breathing still a bit difficult but funny since I have been wearing my buff over my mouth I haven't had to use my inhaler. Probably look like a ninja though..lol..lol

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Well.... if it works that brilliant!! Ninja!! Very stylish! ๐Ÿ˜‰โค๏ธ

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Great workout . I enjoy speed work too .. They are hard but very satisfying..

What were the recovery periods between the 400m ?

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1 minute recovery. Didnโ€™t feel like it was enough, but just had to brace myself and go again. I didnโ€™t get any forewarning information either. But hey, itโ€™s done. โค๏ธ

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Only 1 minute recovery ! It should probably be longer.

Wow even more impressive av. pace then ๐Ÿ˜

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Thanks. Yes, just one minute. I did get slower and it was hard work. I definitely missed the guidance today. โค๏ธ

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Great pace! Glad you have recovered from that bug now! ๐Ÿ˜ƒโค๏ธโค๏ธ

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On full throttle today!! ๐Ÿคฃ! Hard work but great. You do have to rate how you felt and I did have to choose difficult, but Iโ€™m guessing thatโ€™s the point. If not, maybe I got that a bit wrong. But itโ€™s done! โค๏ธ

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Wow! Look at you go! Thatโ€™s super super fast!!! Well done to you! ๐Ÿ˜ƒ๐Ÿ‘๐Ÿ‘

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Thank you Little-runner. ๐Ÿ˜ I didnโ€™t have time to think too much about the pace. Just went for it!! I doubt I could do anything like that pace over 5k! But I think it helps to get you to a faster overall 5k. Iโ€™m just trusting the programme again!! Sounds familiar! ๐Ÿ˜‚

Hoping for a PB on my charity run next month! But it will be whatever comes naturally!! Iโ€™ll let the body decide!! ๐Ÿ˜‚โค๏ธ

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Sounds like youโ€™re in the right track for a PB. Keep going and youโ€™ll get it! x

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I will Little-runner! ๐Ÿ˜‰ Thank you!! โค๏ธ

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