Magic Plan Week 5 Run 2 - A 4k Interval Run (Hmm...) And This Time I Wasn't Too Hot! 👍😁

[Birdlady64]

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.

[Jools2020 Graduate10]

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 Graduate10 in reply to Jools2020]

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 Graduate10 in reply to Birdlady64]

You’re obviously faster than you think! 😂.

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 Graduate10]

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

[Birdlady64 Graduate10 in reply to Littleoyellow]

Thanks

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

It drove me nuts

[Littleoyellow Graduate10 in reply to Birdlady64]

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 Graduate10]

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 Graduate10 in reply to Instructor57]

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. 😂

[Beatlesforever Graduate10]

Nice one! Pretty decent pace during the running bits and new PB x2, well done 👍💪 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 😀

[Birdlady64 Graduate10 in reply to Beatlesforever]

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 Graduate10 in reply to Birdlady64]

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

[Roxdog Graduate10]

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 Graduate10 in reply to Roxdog]

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

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

[Lifluf Graduate10]

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. 😂

[Birdlady64 Graduate10 in reply to Lifluf]

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 Graduate10 in reply to Birdlady64]

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

[PhoenixRise Graduate10]

Fab work! Well done Birdlady64 💪 Speed demon 😈 you!

[Birdlady64 Graduate10 in reply to PhoenixRise]

Thanks.

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