👆👆Saw this elsewhere the other day 😉
Me , Literally every day 😂🤷🏼♀️
So after my impromptu 10K on Friday I knew my legs ( and left hip flexor 🥴) needed to take it easy for a couple days . So two rest days for me and today was going to something different , but what ?
I fancied giving Jeffing another go but also , in my plan to get some routine back knew I should get back to some intervals/ speed runs and maybe hills …… ( although maybe the hills could wait 😱😱😂)
Ended up doing them all 🤷🏼♀️😂😂, I’ve noticed my decision making skills have all but disappeared on me these days 🤦♀️ ( my age or just laziness , not sure 🤷🏼♀️)
So I chose NRC ‘ 3,2,1 Go ! ‘ Intervals Run as it was quite quick , just 17 mins and I’d do 1K of 45:30 Jeffing prior to it as a warm up.
My one and only foray into Jeffing was a less than successful run when coming back after my calf injury at the beginning of the year .
Didn’t go well as calf was still not right and I’d left a pace alert on my Garmin so the buzzer was having a field day and I lost the plot re walk ! No, Run ! 🤦♀️😂
Today a little better but practise required I think 🤔 I recall Jools2020 saying to ‘glide’ on the transition to walking but I suspect the walk should be brisk ?
I think I ‘dawdle’ 😄
So onto the speed intervals 3mins at 10k effort, 2mins at 5K effort, 1 min at mile pace and a 30 second ‘go for it’ best effort to finish .
Pleasantly surprised that although I’ve had a 3 week lull in activity and I am yet again disappointed in my ability to keep to a regular schedule that actually , there must be a residual level of improvement from whatever running I have managed to do 👌🤷🏼♀️
I did a similar intervals run some time ago but in reverse ( today started with 10K pace, last time started with mile pace) and I seem to have improved ‘by stealth’ 😂😂
Today 10k pace 3mins @6:40 ( previous 6:54)
5K pace 2mins@ 5:51 ( previous 6:16)
Mile 5:24( previous 4:56)
Best 30 secs @ 4:34 ( previous n/a )
So only the mile pace was slower , but as I recall as it was first up the last time I think I shot off like I was in the Olympic 100 m sprint 🥵🥵🏃🏻♀️🏃🏻♀️😂😂 and ended up having to pause the run to recover 🤦♀️😂
After that I did another 1 K Jeffing ( not much better , I kept missing my prompts as I was distracted by the early morning goings on around me ) .
This took me to the hill that I’ve previously done hill sprints on and I was up for doing maybe 3 or 4 then heading home .
Just as I approached a council lorry passed me and parked right on my hill ☹️
Not inclined to have an audience I ‘chickened out’ , however as I got nearer it turned out there was only one chap and he was raising manholes round the side .
So I compromised and did two hill sprints between lampposts 🏃🏻♀️🏃🏻♀️🏃🏻♀️👌
Quite pleased with my efforts today , it was fun and gave my legs just enough work to do 🙂
Hoping it’s the start of me getting reenergised 🙂
Think a straight 3 K on Wednesday and I’m still ‘humming and hawing’ about doing my first ‘real’ Parkrun on Saturday 🤔😀