Bank Holiday Speed Running - Blow away those cobwebs! 🕸

[Fabulous450]

Hey Runners

The rain was pouring down yesterday ☔️ 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 didn’t want to risk setting myself back. 🤓

So a nice cool and dry day definitely calls for some running!! 😉 🏃🏾‍♀️

I had 4 x 400m sprints today. That was a first. I set off on the first one like roadrunner, but soon realised I’d better slow down a bit. You don’t get much guided coaching if you’re on a programme so you have to just assess and adjust your running really. I suppose that’s the point. 😬

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!! ❤️

[Sybilw Graduate10]

Great pace! I think it’s the guided coaching I need - I miss Sarah! 😢

[Fabulous450 Graduate10 in reply to Sybilw]

Its definitely different Sybilw, there are little snippets of guidance but not a lot. You just launch straight in!! 🚀 Which I’m not used to yet.

You can substitute with guided runs that are similar on the App! I’m never sure which one to go with. so as the programme is new, I’ll have a better idea of which alternative one to choose as we go on. 😉! Thankfully I have music to keep it fun too. 😁❤️

[UnfitNoMore Graduate10 in reply to Fabulous450]

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 you’re on a 5k plan. Don’t think they’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.

[Fabulous450 Graduate10 in reply to UnfitNoMore]

Thanks!! 😁 A marathon is not on my wish list at the moment, so all good there!! 😅 I think that I have 1000 mtr speed runs later in the week. It was great fun, just a bit unguided! I’ll get use to it! I think! I can swap the other runs though which is pretty good. 🤔❤️

[Sybilw Graduate10 in reply to Fabulous450]

As long as you still enjoy! 🙂

[Crawlhome Graduate10]

Sounds like a great run and some good times😀

Good to hear you're feeling better too.

[Fabulous450 Graduate10 in reply to Crawlhome]

Thank you!! Yes, feeling much better now! I really enjoyed speed running! 😁❤️

[Beanjo]

Glad you’re feeling better 😊. Brilliant times too 👍

[Fabulous450 Graduate10 in reply to Beanjo]

Thanks Beanjo!! It was fun!! 😁😁❤️

[telford_mike Graduate10]

Wow Fab that's some pace! Sounds like fun too 😀😀👍🏃‍♀️

[Fabulous450 Graduate10 in reply to telford_mike]

In four bursts Mike, so it’s not too bad. It’s actually great fun!! 😍❤️

[LoungeLizaard Graduate10]

Glad you’re feeling better ❤️❤️

[Fabulous450 Graduate10 in reply to LoungeLizaard]

Thanks LL!! It’s good to be back!! ❤️

[Equi-geek Graduate10]

Oooohh, 400m sprints brings back school memories 😱 You’re a brave lady! Glad you are feeling better and a great pace there! 🤗

[Fabulous450 Graduate10 in reply to Equi-geek]

Yes....it did remind me of being at school today. Tested my much older legs today!! Not that they were faster before. 😂 I was a field person apart from Netball. Somehow I just didn’t enjoy running! Strange to love it so much now! ❤️

[Lorijay Graduate10]

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

[Fabulous450 Graduate10 in reply to Lorijay]

I’m back on the fit for fun running Lorijay!! Feels great! ❤️

[Lorijay Graduate10 in reply to Fabulous450]

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

[Fabulous450 Graduate10 in reply to Lorijay]

Well.... if it works that brilliant!! Ninja!! Very stylish! 😉❤️

[Hidden]

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

What were the recovery periods between the 400m ?

[Fabulous450 Graduate10 in reply to Hidden]

1 minute recovery. Didn’t feel like it was enough, but just had to brace myself and go again. I didn’t get any forewarning information either. But hey, it’s done. ❤️

[Hidden in reply to Fabulous450]

Only 1 minute recovery ! It should probably be longer.

Wow even more impressive av. pace then 😁

[Fabulous450 Graduate10 in reply to Hidden]

Thanks. Yes, just one minute. I did get slower and it was hard work. I definitely missed the guidance today. ❤️

[mountaindreamer Graduate10]

Great pace! Glad you have recovered from that bug now! 😃❤️❤️

[Fabulous450 Graduate10 in reply to mountaindreamer]

On full throttle today!! 🤣! Hard work but great. You do have to rate how you felt and I did have to choose difficult, but I’m guessing that’s the point. If not, maybe I got that a bit wrong. But it’s done! ❤️

[Little-runner]

Wow! Look at you go! That’s super super fast!!! Well done to you! 😃👍👏

[Fabulous450 Graduate10 in reply to Little-runner]

Thank you Little-runner. 😁 I didn’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. I’m just trusting the programme again!! Sounds familiar! 😂

Hoping for a PB on my charity run next month! But it will be whatever comes naturally!! I’ll let the body decide!! 😂❤️

[Little-runner in reply to Fabulous450]

Sounds like you’re in the right track for a PB. Keep going and you’ll get it! x

[Fabulous450 Graduate10 in reply to Little-runner]

I will Little-runner! 😉 Thank you!! ❤️