Intervals πŸ˜– back to Michael - Week 1 - Bridge to 10K

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Intervals πŸ˜– back to Michael - Week 1

Jools2020 profile image
Jools2020Graduate10
β€’38 Replies

This was a short session and I found it really hard. Running faster and slow jogging. It was only 2.5K, so I’m not sure why I found it so tough! My slow jogging was really slow, I needed that 90 seconds to recover. Michael definitely sounded smug this morning 😬.

I do these sessions because I understand that it’s good to mix up my runs. For a start, it’s fighting my natural inclination to want to get out there and clock up a few kms! It’s the competitive side of me that’s never too far away. I used to make sure I ran on Mondays so I could get on the leaderboards of the clubs I belong to on Strava πŸ˜‚.

I’m not capable of doing intervals for more than 2.5K right now, so am considering progressing through the whole C25K programme to enable me to gradually increase, although I will only do it once a week. Maybe I’ll get to enjoy it more!

I enjoyed being out there and running. I suspect that it’s hard just to run for 60 seconds at a time because there’s no real chance to settle into a pace and plan, which is part of what I enjoy about running. I wasn’t even looking at my pace (didn’t have time!) and the stats afterwards didn’t show exactly what my pace was in the running parts, although I could see that it was pretty fast for me. I’m sure there must be a way to set that up on my watch. I can see where I had to wait to cross the road!

Weather conditions very nice this morning, although a few puddles about, Shorts and tee shirt weather. Air quality pretty good! πŸ˜€ Great to be outside.

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Jools2020 profile image
Jools2020
Graduate10
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38 Replies
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Beatlesforever profile image
BeatlesforeverGraduate10

Nice one! πŸ’ͺ I'm also trying to incorporate intervals once a week, I enjoyed the 'first speed run' on NRC - very similar to yours, only 20ish minutes. Might try their second speed run (30min so more intervals) later this week πŸ™‚

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

Look forward to seeing how you get on πŸ™‚

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toJools2020

Been putting it off because I'm also not the biggest fan of intervals πŸ˜‚

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

πŸ˜‚ I’m glad I’m not the only one! Well, now you have to do it, because I did! I’ll make doubly sure now to look out for your post πŸ˜‰

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toJools2020

πŸ˜‚πŸ˜‚ I should've kept my mouth shut 🀣🀣

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

πŸ˜‚πŸ˜‚πŸ˜‚

Instructor57 profile image
Instructor57Graduate10

Well done Jools , I know you don't like this kind of run too much 😁

I may struggle tomorrow as it will be my first run since last Thursday ! 😐

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

Thanks, Ian, you’ve got it in one πŸ˜–. You’ll be fine tomorrow! Make it a no pressure run and enjoy it 😊

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

I will thank you !

I'm actually wanting to do it !

Timing now in the morning is also becoming an issue unfortunately 😐

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

Great that you want to get out there!

Shame about timing in the morning, but I’m sure you’ll work something out 😊

Instructor57 profile image
Instructor57Graduate10β€’ in reply toJools2020

Oh, I will πŸ˜πŸ‘

Littleoyellow profile image
LittleoyellowGraduate10

Good going Jools. Not your favourite type of run but another leap forward in fitness πŸƒβ€β™€οΈπŸ‘

Jools2020 profile image
Jools2020Graduate10β€’ in reply toLittleoyellow

Thank you πŸ™.

You are so right! I was so taken up with the fact I don’t like them, I’d forgotten the whole point πŸ˜‚

Littleoyellow profile image
LittleoyellowGraduate10β€’ in reply toJools2020

Great going- try to look forward to the next interval session and imagine the gains you're making πŸ€—

I don't really do these but might do them in the future as I'm sure they'll help. Another day, another run and that in itself is terrific! 😊

Jools2020 profile image
Jools2020Graduate10β€’ in reply to

And a leap forward in fitness! Plus, now I’ve found out (after the event πŸ˜‚) how to set up intervals on my watch, so maybe the stats will be presented in a different way next time πŸ‘

Birdlady64 profile image
Birdlady64Graduate10

Ooh I'm in a quandary now.

The plan says a 4k run which I was going to do with longer intervals but that sounds like an interesting challenge

I'm also tempted to just do an easy ,4k - is that too lazy?

Or do I try one of the Nike runs like Beatlesforever

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

Too many choices πŸ˜‚. Perhaps the choice needs to be balanced against what you have already been doing πŸ€”

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toBirdlady64

Decisions, decisions πŸ˜‚ I think I'd opt for an easy 4k but then, I'm feeling not so energetic today. I was supposed to go out this morning but I've found every excuse under the sun not to. I'm now pondering whether I should wait until tomorrow morning πŸ˜…

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

Only you can decide πŸ˜‚

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toBeatlesforever

Hmm well it's been raining in and off here all day and we had a violent thunderstorm. It should be drier tomorrow morning 🀞

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

🀞🀞🀞

Roxdog profile image
RoxdogGraduate10

Sounds like a good plan! I'm also wondering about my short runs and what to do with them - next one tomorrow. I find running faster pretty tough, but if I stick to some short intervals around my local park, that sometimes works. At least it provides some variety, even if progress on pace is slow.

What is amazing me at the moment is that after long runs I have no aches and pains and so my recovery time is improving!

Well done for experimenting, it keeps everything fresh!

Jools2020 profile image
Jools2020Graduate10β€’ in reply toRoxdog

You can set up whatever intervals and recovery times you want on the Garmin app. I’ve been having a look this morning. You can even include the warm up and cool down walks. You just set up a new workout, press the button on top to send it to your watch, then sync. I had to research it on YouTube first πŸ˜€

I agree with you on the long walks. My recovery seems fast, even on the 10 mile run I did on Saturday. My pace is definitely improving as well.

Roxdog profile image
RoxdogGraduate10β€’ in reply toJools2020

I don't have a Garmin! Trying to avoid one as I don't want to get too caught up with tracking/planning! I might think about one at some point.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toRoxdog

I know what you mean πŸ˜‚ ......

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toJools2020

That's what I tried to do for my run yesterday, but I didn't want to include the warm up walk as part of the run itself as the distance would have been wrong.

Let me know if you figure it all out

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

Hmmm. I see what you mean. One way around that is don’t include the walking in the workout to start with. Walk it separately then start your watch when you’re ready to fly πŸ˜€. You could guess the walking time, or use your watch (you could save it separately as a walk or just delete it).

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toJools2020

Yes of course!

I don't ever really time the warm up these days, I just walk to a convenient start point and then go.

Ive set it as 6O sec run 60 sec recovery but I might up the recovery time a bit

Catwise profile image
CatwiseGraduate1060minGraduate

I’ve tried intervals too and it was so hard! My concern with these runs is that I will get so exhausted that I’ll just give up in the middle of the run. I can push myself when I need to, but after finishing C25k which was really a struggle for me the entire time, and now on my B210k the long runs are really challenging me, I’m just tired of pushing myself, ya know? So if I do something that’s really hard for me, lately I’ve tended to just quit in the middle of it and say β€œthis is not fun, I’m not doing this”.

What I’ve been trying lately is taking my short run, and waiting until the very end to do 3 or 4 speed intervals. That way I know I will still get my distance in since I’ll be so close to the end of my run anyway I won’t be as tempted to give up, but it’s not as daunting as doing them for the entire run.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toCatwise

That’s all true and we have to do what works for us!

If you use the C25K Week 1, you are only running for a total of 8 minutes; each minute is followed by a 90 second jog (or walk). So it’s do-able. Also, if you think you are pushing yourself too hard, you can always slow down. πŸ‘

Mum22boys profile image
Mum22boysGraduate10

I love intervals and firmly believe they help with overall pace. Keep it up 😁

Jools2020 profile image
Jools2020Graduate10β€’ in reply toMum22boys

You’re right and I know it! They already have helped and I will keep doing them. I just find them difficult. Perhaps I’m trying too hard πŸ˜€

Mum22boys profile image
Mum22boysGraduate10β€’ in reply toJools2020

I think by their very nature they're difficult but why not slow down a little in the fast sections and then when they're feeling too comfortable you can up the pace again πŸ˜‰

Jools2020 profile image
Jools2020Graduate10β€’ in reply toMum22boys

That’s really good advice. I seem to think I have something to prove every time I walk out of the door in my running clothes. I need to tell myself to ease off. Thank you πŸ™

Mum22boys profile image
Mum22boysGraduate10β€’ in reply toJools2020

If you're anything like me the competitiveness is inbuilt πŸ˜‚

MccHa profile image
MccHaGraduate10

Well done Jools2020 πŸ‘ Keep going and remember , The HM distance is not that far you know πŸ‘πŸ‘πŸ‘ you doing all the right things for it and I’m sure I will be reading your achievement In the very near future πŸ‘πŸ‘πŸ‘πŸ€žπŸ€žπŸ€ž

I’m still doing my intervals workout (as below) once a week and so far so good 😊

Have u tried it ??? the 30-20-10 intervals training? It’s good, give it a go and see !!!

short and sweet workout found it on here

under:

healthunlocked.com/marathon...

healthunlocked.com/api/redi...

Thank you linda9389 for the post πŸ™πŸ™πŸ™

Jools2020 profile image
Jools2020Graduate10β€’ in reply toMccHa

Thanks for the links MccHa , I’ll have a look! Yes, the HM distance keeps creeping into my head πŸ˜‚ but I will work up to it slowly.

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