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Magic Plan Week 5 Run 2 - A 4k Interval Run (Hmm...) And This Time I Wasn't Too Hot! πŸ‘πŸ˜

Birdlady64 profile image
Birdlady64Graduate10
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After my aborted attempt at an interval run on Monday I tried again this morning.

It was about 9 degrees but I deliberately chose shorts and a t-shirt after being way too hot on my last few runs. It was chilly to start with and there was a stiff breeze, but I quickly warmed up once I began to run.

I had set up a workout in Garmin of 60 second runs, with a target pace of around 7.30/km - which is fast for me - followed by 90 second recovery jog/walk intervals. This was supposed to be a 4k run, but I had no idea how many intervals that would take up so I decided to set a large number of repeats and just stop the workout when the 4k was up.

In the end it didn't quite work out like that as 4k coincided with a recovery interval, so I decided to carry on and do one more 60 second run, making the run just over 4.2k, with Strava stealing a little bit from me after the synch.

I actually quite enjoyed this run, in a weird, slightly masochistic kind of a way. But there were also things I didn't like or enjoy about it.

I was running on the road again as I know the unmade roads and trails will still be really muddy.

After the first interval I quickly realised that if I actually wanted to "recover" I would need to walk the recovery jogs. Maybe next time I try this I'll be able to actually jog them.

I didn't enjoy the continual change of pace and lack of rhythm, although overall the run did have it's own weird cyclic repetition.

I struggled to discover if I was actually running at the target pace I'd set, other than continually checking my watch. It kept buzzing on my wrist, but there are other alerts that have nothing to do with the workout when the watch also buzzes. In the end I decided to ignore target pace and just run "fast" in the run intervals. (double quotes fully intentional 😁)

At the end, when I looked at the stats in Garmin, it gives me the lap times for each interval. Yes - I guess that's logical, but how on earth do I properly work out my time for the 4k? Strava presents the splits in the normal way.

Anyway, the combination of walking and running gave me a personal records for a mile and 2 miles along with my second fastest 0.5k and 1k. My average pace over the whole run was 7.43/km. The only other time I've achieved anything like that was on a short 2.5k run using the C25K+ Speed podcast.

My next run wont be until the weekend now, hopefully on Saturday. This will be an 8k. I'm not going to attempt a longer run on a workday again as the last one was way too rushed.

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Birdlady64 profile image
Birdlady64
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18 Replies
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Jools2020 profile image
Jools2020Graduate10

Well done, you did it well! And for longer than I did. Next time I’ll use the Gamin workout and try 3K.

You were faster than me. I was jogging in the recovery intervals, but it was a very slow jog and my heart rate didn’t recover.

I’ll look forward to trying it 😬

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toJools2020

Thanks.

Hmm yes - I don't actually know quite how I managed it to be honest. I've never been anywhere near that fast before

My heart rate was recovering, but also steadily climbing. I'm not sure I could have sustained that for an awful lot longer. Especially as I was going uphill for the last km

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

You’re obviously faster than you think! πŸ˜‚.

My heart rate climbs steady throughout the run and there’s not a hill to be seen!

You didn’t have to sustain it for longer, you timed it perfectly and completed the run.

Littleoyellow profile image
LittleoyellowGraduate10

Great run Birdlady πŸ‘ I just do the speed podcast and top up to the 4k or whatever, I think 4k of intervals is bloomin good going 😁

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toLittleoyellow

Thanks

That's an alternative yes, but I hated the music 🎢

It drove me nuts

Littleoyellow profile image
LittleoyellowGraduate10β€’ in reply toBirdlady64

I know what you mean- I seem to be able to zone out ( think I'm just tone deaf 😁 the music is truly awful if you pay attention to it 🀣

Instructor57 profile image
Instructor57Graduate10

Well done on your interval run !

I find they can be quite challenging so I tend to go for a Fartlek run as I like the fact it's less structured !

And yes, I was a little cool first thing but just right as my run progressed .

I think Sunday may be my next run looking at the weather forecast here 😁

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toInstructor57

Thanks. I will try it again for my next 4k I think.

I quite liked fartleks, the one time I tired them.

But I'm a bit lazy and without a proper plan I think I would end up mostly slow jogging and definitely avoiding running up any inclines, which kind of defeats the purpose. πŸ˜‚

Beatlesforever profile image
BeatlesforeverGraduate10

Nice one! Pretty decent pace during the running bits and new PB x2, well done πŸ‘πŸ’ͺ on the NRC interval runs they ask you to almost stop during the recovery, the instruction is to put your hands on your head and concentrate on bringing your heart rate down, and then to move slowly (walk or jog), so maybe you were doing the right thing by walking πŸ˜€

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toBeatlesforever

Thanks

Yes. I surprised myself a bit.

I tried slow jogging the first recovery interval and it obviously wasn't working.

I haven't tried any of the NRC workouts yet although I know lots of people on here like them

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toBirdlady64

I think NRC is the only way for me to do intervals, really not my cup of tea! πŸ˜‚ I keep wanting to give the zombie app a go with chases on (aka intervals), one of these days!

Roxdog profile image
RoxdogGraduate10

Well done for being so disciplined about this session! I'm impressed. It can be tricky knowing quite what to do with the shorter runs of the week I think. So I suppose you don't need to slavishly stick to a structure. I went for a 'hill' Run this morning to challenge myself a bit. It keeps everything fresh, so any variation saves us getting bored and a bit lazy!

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toRoxdog

Now that is a challenge! 😱 You are braver than me there

I agree it's nice to mix things up a bit

Lifluf profile image
LiflufGraduate10

Well done Birdlady. That was a really good time! I find intervals really challenging with the constant rhythm changes. I don't have a flash watch but I guess I could just go as fast as possible and hope for the best. πŸ˜‚

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toLifluf

Thanks!

I don't think you really need a watch. You can just alternate periods of slow jogging/walking with fast(er) runs. Or why not try fartleks?

Lifluf profile image
LiflufGraduate10β€’ in reply toBirdlady64

I'm planning to have another go next time I have a short run planned on even ground.

PhoenixRise profile image
PhoenixRiseGraduate10

Fab work! Well done Birdlady64 πŸ’ͺ Speed demon 😈 you!

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toPhoenixRise

Thanks.

Ha ha! I've no idea what happened on this run. I'm sure that normal slow service will resume very soon

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