The alarm went off at 5:30am and I was up like a shot this morning. Like a kid at Christmas. Not only was this run day, it was interval run day... and half a K's more action than last week.
Run gear on, water, banana and out the door...
5 minute walk... 5 minute jog... and into the jog-run-sprints (30-20-10 seconds respectively). The jogs and runs were absolutely fine, but I had to hold back on the sprints for a start, because the carpet of leaves that I ran on was just too much of a risk to really go for it. The minute my feet kissed clear tarmac the sprints were on. I gave them everything that I had and appreciated every jog that followed them to recover.
I lost count of how many jog run sprint sets I did, but it was over in a flash. The new chest torch performed brilliantly again, and my big grin said it all on my cool down walk home.
17:28 for the 3K ...how is this much fun... free and legal ?!?!?!!
3.5K for the short run next week, looking forward to that one immensely 😁 I'll be running my 5K on Thursday.
Well done. I've not tried the 30-20-10 intervals - how do you time them? Do you have a Garmin watch or similar? I normally use my phone for measuring distance and pace but it would be a bit impractical for more precise timing.
It was all programmed in and I just tweaked the settings to achieve the overall duration that I wanted. Give it a go it's cracking fun. I'm sure they have similar for Android devices too.
I use an Android one called 30:20:10 (imaginatively titled!). You can programme in how many repeats of sets and the length of recovery jogs between each set
Ooh Ibot I do appreciate the job offer that’s very kind of you I might just take you up on that 👍 I think you’d also love these jog run sprints too ...Mouse definitely would 🐶
Thank you Crawlhome 😁 I like the sound of that. I’ve also taken heed of you advice and am doing a good amount of squats and lunges on my rest days. I’ve got a standing desk at work and am sneaking in a few cheeky squats when nobody is looking!!! 😆
I have registered for Park Run now... so it’s just a case of getting my bum down there now and doing it 🙄⚡️
Wow! 5.30 rise to go running - very impressive! I am thinking of starting doing early morning runs for the first time soon, but I may start a wee bit later! Good to hear you can have fun at that time in the morning! 😁
I know it is quite early 😴 The only reasonable excuse I had for not doing C25K was that I didn’t have time.... so I made time! It means I can get it all out the way before the kids wake up and completely take over 🤨
I’m sure you’ll love the mornings to Mutley. I hope you’re having a good week 👌⚡️
Thanks IgaT, I’m going to try and continue this on the short runs for a while and see if I can improve my overall pace... As long as I still enjoy it, I’ll carry it on up to 4K if possible. Are you running tomorrow? What are you going to go for I know you were treading carefully with your knee?
Yes, I plan to head out for my run after work. I was thinking to do 2-4x 10 minutes. So every 10 minutes, 1 min walk to kind of check my knee. I just have no idea where should I run. Weather says pavement, knee says something softer. I may try a canal path.
Enjoying the runs, or at least some of them, is really important! I wish you like many of them I'm sure your pace will improve in no time. Although, I have no idea how much faster you will get. But be careful flash! And take care of yourself.
Yay, this is one of my favourite workouts as it just takes me back to being a child again... just pure good fun and the darkness brings a bit of magic too....
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I'm sure your pace will improve in no time. Although, I have no idea how much faster you will get. But be careful flash! And take care of yourself.
Magic 10 - W3 7K and boredom
