Magic 10 - W2R2 - 3K

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.

Hope you're all ok out there 👋

⚡ThunderSloth⚡out

[Katnap Graduate10]

Magic running! 😸

[Hidden in reply to Katnap]

Thanks Kat, hope the toe is ok Mr. 😱

[Katnap Graduate10 in reply to Hidden]

Oh yeah.... Did another run this morning for about 35 minutes.

Slow and steady so only did 4k distance.

[Hidden in reply to Katnap]

Good news glad it’s not causing any issues with the running that’s great 😃

[cheekychipmunks Graduate10]

That sounds fun TS! Love your enthusiasm. 😀😀😀

[Hidden in reply to cheekychipmunks]

Cheers Cheeky! full of beans as usual! (...or something else beginning with b) 😁

[cheekychipmunks Graduate10 in reply to Hidden]

😅😅

[Hidden]

Amazing run Thundersloth 🤩🙌

Love that you enjoyed it so much! 👌

Your time is fantastic! 💥💪 I bet you can’t wait for next weeks 3.5k!🤩⚡️

Roll on Thursday for your 5k!... I wonder if you’ll be jumping out of bed like a kid at Christmas for that one too? 😆😝

Have a great day! 🤩

[Hidden in reply to Hidden]

Thank you Dreams 💥🙌

I'll be using the Wallace and Gromit bed for that one, I'll be out the door before I've cleared the sleepy dust away... you should try it 😉😂

Hope you're having a good day too 🤗💛

[Hidden in reply to Hidden]

Ah, the Wallace & Gromit bed! ... you know me too well! 😂😉

💛🤗

[PloddingDave]

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.

[Hidden in reply to PloddingDave]

Hi Dave thank you!

I used an iPhone app called JogRunSprint, this is the link:

JogRunSprint by Loeberute.dk itunes.apple.com/gb/app/jog...

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.

[MutleyShuffle Graduate10 in reply to Hidden]

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

[Ibot Graduate10]

Thunderclap your recipe for running are very informative. Sadly no advertising in them? Have you been sacked from all major retailers 😳😱

I’ll hire you to be Christmas spirit 🥂

[Hidden in reply to Ibot]

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 🐶

[Ibot Graduate10 in reply to Hidden]

Well Mouse is available for all major events 🙃☺️

[Crawlhome Graduate10]

Nice run Thundersloth, those intervals will speed you up nicely I reckon.

Are you thinking about doing a parkrun at any point?

[Hidden in reply to Crawlhome]

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 🙄⚡️

[MutleyShuffle Graduate10]

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! 😁

[Hidden in reply to MutleyShuffle]

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 👌⚡️

[MutleyShuffle Graduate10 in reply to Hidden]

Love that spirit! Thanks Thunder x

[IgaT]

Oh wow! Well done! 30-20-10 are awesome!! But doing 3K like that - that's huge! And it took you not even 18 min... I am impressed and surprised

[Hidden in reply to IgaT]

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?

[IgaT in reply to Hidden]

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.

[ju-ju- Graduate10]

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....