Ok it was only JogRunSprint and I only ran fast 12 x 10 seconds, but it can be done. Did I enjoy the sprints? Of course not! I loved the 30 second jogs though, and when JRS lady said I could start my cooldown, that’s what I did. A lovely “could go on for ever” jog. My favourite natural pace! 😅🏃♀️
But true to my promise, VRBs, I’m going to make JRS one of my regular weekly runs now, having slacked on speed work totally whilst working my way up to HM. Feel free to prod me. I don’t like it one bit! 😅😅
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cheekychipmunks
Graduate10
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Ahh never fear, Runsome, they’re not far away! They love to accompany me but today I had to tell them to back off just a bit. They’re indispensable on my long runs! 🐌
Great work... nice to know we have that gear to use occasionally. I’m going to try JRS after my HM. I love speed work (as soon as I’ve finished it 🤣) but have put all that on the back burner as I get to HM distance too, I think that’s the best way to go about increasing distance, once I’m there I’ll be working on pace for a while. Thanks for setting a good example for me to follow.
Absolutely! I don’t find 10k scary at all now, which is something I’d never have imagined a few months ago. In fact, 10k is “almost” my new 5k. When I’m running fast however, anything over 10 seconds is uncharted territory! 🤦♀️😅🏃♀️
There’s variations on fast... mine are a little complicated! If you’re into your sprint, 10 seconds is an excellent starting point, don’t forget that Olympic athletes can only do it for 40-50 seconds... and at top speed more like 20-25. I’ve got that wrong at parkrun a lot... 200m to go wasn’t in my sprint window last time I was there, so sprint was followed by almost having to crawl over the line 🤣. Currently I’m running my tempo at a pace just above comfortable, maybe not as fast as the designer of my plan would like, but it works for me... speed interval runs are improving, but I’m pleased that I only see one every 2-3 weeks 🤣
I love your approach UNM. You know exactly what you need to do, and when, with fantastic results. 👊
I really am I DIY kind of runner. I did follow C25K and the Magic 10 pretty much to the letter, but beyond 10k I’ve been winging it entirely. I’m wayyyyyy too comfortable running slowly, but I’m proud to have run a HM. Now I’d like to be able to speed up just a tiny bit, hence the JRS winter promise to myself! 🏃♀️
The intervals will fix that! I won’t see you for dust, soon. 👍😊 I haven’t done an interval session for months, and training for my HM definitely messed with my capacity for speed! But ... I am going to work on that this winter. Much easier to go faster when it’s cold. 😁 xxx
Too true, that’s one of the (many) reasons I didn’t even try to run fast this summer. I just can’t do heat. Well I can and I do, but I’m painfully slow! Roll on winter (said nobody ever except runners!) 😅🏃♀️🏃♂️🥶
I knew chipmunks 🐿 could go fast because I tried to keep up with one in Bristol in May!!!
Well Done to you. I must confess I only do 10 sessions in my programme so I have greatest respect, but what a low heart rate you have even when sprinting.
I t makes me giggle when doing JRS as it must look totally mad to anyone else.
Ahh but look who sped past the chipmunk when it realised it has gone off too quickly at Bristol Dexy! 🏃♀️🏃♀️🏃♀️🏃♀️🐿
My heart rate is ridiculously low - it always has been!
I wasn’t alone on the common this morning and I had to try to avoid meeting anyone just before, during and after the sprints! I had my music on, but I know I sounded like a 🚂 😅😅😅
Yay, well done Cheeky. Awesome sprinting and such a low max heart rate. I hate them too although my Fartlek wasn’t too bad. Yesterday Strava man said my latest split time was 5:36 at 7.5k😳 Don’t think I’ve ever gone that quick, especially not during a long run so I put it down to one of those occasional misfunctions 😂
Now you ARE quick Sandie, and not just when doing intervals either! I’m like a greyhound - quick for a very short time only! Except I don’t have long lean legs like a greyhound - maybe a dachshund! 😅
Oh that’s a good idea pretending you’re being chased IP! I know that the number of strides I take during the 10 seconds, so I count them down which helps too! 🏃♀️🏃♀️🏃♀️
Lol, you joke but I did really well for a few minutes yesterday on a short run once I realised how dark it was getting and that I was pretty isolated! 😳
I reckon we'll all pick up our pace when the dark nights draw in 🦇
My heart rate is crazy low, always. The only time it registers high is when my wrist is wet which affects my Garmin stats! It’s in the 30s overnight sometimes!
Thanks for calling me a demon runner TC! I just wish I could sustain decent speed for longer than 10 seconds at a time! 😅😅😅
Thanks! I assumed 4 x 3 sets of intervals was standard - maybe not! Still, I’ll continue with that many as penance for doing virtually no speed work over the summer at all! 🏃♀️🏃♀️
I think that I just saw a chipmunk fly past at supersonic speed........💫💫💫💫💫🚀🚀. ...ooops. no..it's cheeky. The big thing about those stats is not just the pace, but also the fact that your average heart rate was 111. That is one hell of a Diesel engine you have there cheeky. A marathon runner if ever I saw one 😈. Well done for confronting your demons..... amazing 👏👏👏👏👏🥇🥇
Thanks so much BC, you know how much I dislike running fast - I’m much more comfy running for hours and hours at a slow trot!
But it’s encouraging to know that my little chipmunk pins will carry me fast if necessary, so I’m going to make it a regular thing and see what happens. Maybe I’ll get even half as quick as you ...... nah, that’s silly talk! 😅😅😅
I honestly think you could leave me in the dust if you wanted to Cheeky; you have loads of scope for increasing pace if you want to do it. The reality is that we all do what we like, just 'cos we can 👊😊
This looks great cheekchipmunks - I should do something like this once a week too. I do use fartleks sometimes to increase my pace but have not done any recently....food for thought there. Thanks.🙂
It’s sort of fun Sandra - well not at the time, but it makes you feel awesome afterwards! I intend to do JRS once a week during the autumn/winter and see if my pace improves a bit. 😀
Nice one! I quite enjoyed intervals when I was doing HM training; they were only once every two weeks but added some variety abd felt like they must be doing some good too as they were so nasty 🙂
I wouldn’t read too much into my heart rate ktsok - it’s always low, in fact overnight it can be in the 30’s! I took my BP at the GP surgery once and it was off the scale low - although I can confirm I was definitely alive! 😅
But thanks, I was pleased with how quickly my little pins can go when I force them to! 🏃♀️🏃♀️😀
At least it’s not boiling hot for you today MW. There’s no way I’d have done JRS during the heatwave. Hope you “enjoy” your intervals! All good stuff! 👊🏃♀️
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Need to read the instructions!
Time for intervals! NRC 60’s
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New shoes needed? What do you think?
