A 4k Interval Run

[Birdlady64]

This was run 1 of the final week of the Magic Plan.

I'm only running twice this week instead of 3 times, and this was my last run before attempting the Virtual Vitality London 10,000 on Saturday. Run 3 of the final week of the Plan - a 5k - will have to wait until later.

I opted for an interval workout again which I have set up on my watch - 60 seconds running, 90 seconds recovery walking (yes walking!) repeat until reaching 4k.

I know the unmade road on my favoured route past the rugby club will be flooded after the recent rain. Although it is navigable, I don't want the flow of the intervals to be interrupted by having to clamber into the verges so I mapped out a route around the side streets of 3 different housing estates. I really don't like running on the pavement all the time.

Oh my God! Why, oh why, did every single run interval coincide with an uphill stretch?!!! Well, OK they were more like gentle inclines, but boy it felt like I was trying to run up Everest! 🗻 I certainly knew I'd had a workout by the time I finished.🥵

My average pace on the run intervals was 6.38/km with the slowest (on a ridiculous incline) was 7.11/km and the fastest 6.03/km. So Instructor57 and AlMorr still not anything starting with a 5, but close(ish)!

And nowster you were right about Mr Garmin liking intervals! My VO2 Max has been stuck at a rather unflattering place for weeks. After todays run it has improved by several points and I now have a fitness age that is 2 years less than my actual age. 🤷‍♀️

Wish me luck for my 10k attempt on Saturday. Whatever happens I'm determined to finish it - even if I have to crawl - as there's currently ~£700 for one of the Sue Ryder hospices sitting on it.

[nowster Graduate10]

What odds are the bookies giving you? 🤪

[Birdlady64 Graduate10 in reply to nowster]

You fancy a punt?

[nowster Graduate10 in reply to Birdlady64]

Not really. I fell off one once. (It was cartoon-like, a graceful tilt over whilst still holding the pole.)

[Birdlady64 Graduate10 in reply to nowster]

🤣

[Hareshaw-Granny Graduate10]

Great times, bet you cant believe you're at this point. Huge good wishes for your 10K on Saturday hope the sun shines as well (not too warm)🤞🤞🤞

[Birdlady64 Graduate10 in reply to Hareshaw-Granny]

No - you are right, I can't believe it really.

Thanks so much for your good wishes. No rain on Saturday would be a positive start 😁

[Blossom- 60minGraduate]

All the luck in the world to you Birdlady! You'll smash it!

[Birdlady64 Graduate10 in reply to Blossom-]

Thank you 🙏

[Jools2020 Graduate10]

Well done, Diane! You work harder on those intervals than I do with those inclines and also how many repeats that you do! I was done after a total of 9 runs and even then struggled to get to 4K. 👏👏👏

Now 2 days rest and your vVitality race! Of course I’m wishing you luck, but I know you’ll take it steady and do it; you are as determined as I am! I’ll look forward to your run report! x

[Birdlady64 Graduate10 in reply to Jools2020]

Thanks Julia. I did and interval workout as I read somewhere that was recommended as the final run before a 10k race. I actually quite enjoyed it, in a weird way. But those inclines definitely slowed me down a bit and I was most definitely ready to stop by the time I got to 4k!

As you say, 2 days rest now before Saturday. I'm trying to decide whether to go before breakfast or after. I'd like to go reasonably early I've not done one of these longer runs on an empty stomach before.

[Jools2020 Graduate10 in reply to Birdlady64]

That’s constant debate I have with myself! I’m pretty much ok up to 10K running fasted, if I’m taking it really slowly. I don’t really even need a drink if the weather is cool. But I’ve got such a nice belt that takes two of the cutest little bottles, that I just have to take one filled with water and one filled with an electrolyte drink! It makes me feel like a real runner 😂. The electrolyte drink does give me a bit of a boost if I decide to speed up a bit in the second half.

Oh, and when you get back home after your run and you’ve done your stretches, and had water and a quick snack, make sure that you have your breakfast within 30 minutes of getting home. You need to replace those calories quite quickly.

[Birdlady64 Graduate10 in reply to Jools2020]

Thanks for the tips.

What electrolyte drink do you use?

I've never taken water or anything to drink on a run, which is strange as I always like to have water with me wherever I go.

I don't have a running belt and I'm not sure I want to carry a water bottle.(If I decide to carry on running long I might have to rethink this.)

Maybe I should convince hubby to drive to a strategic point in my route and set up a feeding station 😁

I expect when I actually go may well be determined by the weather

[Jools2020 Graduate10 in reply to Birdlady64]

I didn’t take anything until I’d already run a few 10Ks. I needed something on my 10 mile run, though. I‘ve tried Lucozade Sports, it tasted very strong, I really didn’t like it, but it definitely gave me a bit of a boost. Now I use Tailwind. It’s a powder that you mix with water. It’s quite expensive and you can only get it online. Tastes much better! You don’t need much, just a few sips each km for the second half of the run. I only took it with me last Saturday because I knew I was going to push myself for the last 2 or 3K and it helps. If you want to carry on running long, you can get a belt with 2 small bottles. I only half fill them with liquid, Tailwind in one and water in the other. In this cooler weather, for 10k you probably wouldn’t need anything.

[Birdlady64 Graduate10 in reply to Jools2020]

Yes - lots of those lucozade type things are very artificial.

I remember when I was little, you used to have a glass bottle of lucozade when you had been poorly. It was very distinctive and used to be wrapped in orange cellophane.

I probably wont take anything with me - I did an 8k when fasted and it was OK, but that was back in September.

I'll take a look at Tailwind though.

[Jools2020 Graduate10 in reply to Birdlady64]

I remember that orange cellophane Lucozade! I loved it then. Tailwind is a good option for the future, but pity you can’t try it first. Maybe you can order a sample.

[Slothgoesrunning Graduate10]

Good work! You sound very prepared for Saturday. I’m going to do intervals tomorrow and then run 10k either Saturday or Sunday depending on weather and route (my planned/training route has got muddy and slippery for first 1K and puddles dotted along for most of there rest, so I need to decide whether to alter route or go with it). See you out there! 🏃‍♀️🏃‍♀️

[Birdlady64 Graduate10 in reply to Slothgoesrunning]

Thanks. Prepared? Well maybe...

Best of luck for yours - whenever you decide to do it. I'm still trying to decide on the finer details of my route, but will likely more or less stick with what I've done for the last two 9k runs.

[Instructor57 Graduate10]

Well done with your intervals today !

Thats exactly how I did it , run 60, walk 90 👍

But I didn't repeat untill 4k 😂

I really need to get out again soon !

I'm now getting withdrawal symptoms 😂

[Birdlady64 Graduate10 in reply to Instructor57]

Thanks!

Well I was certainly ready to stop by the time I got to 4k!

looking at the finer details of the stats it seems I did hit 5.02/km on one of the early intervals - but it was very fleeting!

Good luck for you next run - whenever you decide to go

[Hidden]

This was super preparation for the biggie Saturday. You are ready. Be sure of this and be confident. You deserve to finish and finish well, which you will. Rest up and go steady away Saturday.

You're set for a good time too. You've worked hard for this. What happens Saturday will be the outcome of all the hard yards so far. Embrace it, smile and go get what's yours 👏👏👏👏👏👏🥇

[Birdlady64 Graduate10 in reply to Hidden]

Thank you so much for your encouragement and wisdom. You are always so supportive of everyone who posts on here. It is much appreciated and does give me confidence.

For me Saturday will not really be about the time - I just want to finish. But a sub 90 minute run would be a big bonus!

[Hidden in reply to Birdlady64]

Absolutely!! Finish first 😄😄 but really enjoy it. You've earned this run.

[Birdlady64 Graduate10 in reply to Hidden]

👍 I really do intend to enjoy the run. I'm itching to get it done now.

[MoliJ Graduate10]

Brilliant run, and good luck for your 10k. I don’t stick rigidly to my run walk times when I come to a particular steep hill as I prefer to walk up and especially down if I am Jeffing. Good luck with your run on Saturday 🏃🏻‍♀️🏃🏻‍♀️

[Birdlady64 Graduate10 in reply to MoliJ]

Thank you

Your flexile approach to the walking intervals sounds like it works great for you 👍

[Littleoyellow Graduate10]

All the very best wishes for a fabulous run on Saturday- you've got this Birdlady- we're all behind you 🏃‍♀️

[Birdlady64 Graduate10 in reply to Littleoyellow]

Thank you🙏

I'm taking everybody's well wishes with me on the day. It will spur me on to the end

[Littleoyellow Graduate10]

We will all be there in your slipstream 😁🤗🏃‍♀️

[Hidden]

All the best for Saturday Birdlady, great preparation there, impressive times for your run intervals. Interesting that you’re doing just 2 runs this week as you have the 10k coming up, Ive been wondering about skipping my run tomorrow and saving myself for Saturday, thought about walking my planned route tomorrow instead 🤔

You’ve done so well for your fundraiser, 👏👏👏👏 I’m on about £ 300 ( difficult to tell as people are donating direct) but hoping to get more pledges in the next few days.

I’m setting off at 9 whatever the weather, hoping to have a few supporters cheering over the finish line.

Have fun 🤗

[Tillybeach Graduate10]

Hi, you will be great on your 10k, no worries. The adrenaline will get you through. I also hate hills. Thinking of you on Saturday.

[Birdlady64 Graduate10 in reply to Tillybeach]

Thank you 🙏

I hate hills slightly less than I used to

[Birdlady64 Graduate10]

Thank you

Walking your route sounds like a good plan. I used to do that with hubby in a Sunday afternoon before running the route the following week.

Running just twice this week was partly because I had to wait to do my long 9k run until Sunday. I wanted enough recovery time so I am fresh for Saturday.

Good luck for your run and fundraiser

[Birdlady64 Graduate10 in reply to Birdlady64]

Sorry

This was meant for Hidden