Woohooo! My knees are strong! (Or: Intervals!)

[CBDB]

What a run this morning! (Apologies for this enthusiastic, runners-high induced long post)

I got out early in the cool but dry morning air, chose my usual 4.7k route, which functions often as my short run for the week.

And having signed up to piloting the NTC app (Nike Training Club), I’ve decided to get into the NRC (Nike Running Club) app a bit more for the coming weeks. My Runkeeper app keeps track anyway with its pocket-run function always switched on.

So with my own playlist of music I started off with NRC’s “Easy Run”, heading up a slightly rising ex-train-line out-and-back route, then having warmed up at the top of the rise, I put on “Speed Run” Interval session on the way back, going ever so gently downhill!

And ca 6months ago, intervals felt really hard on my knees, but today …. woohooo!!! I ran the 3/10 and 5/10, I ran the 7/10, the 8/10 and the 11/10!! I ran intervals!!! And I think I don’t remember running this fast since starting to run! It felt so great!!! I loved how it levelled the duration down, from 60 seconds, 30, 15!

And I - and my knees - felt strong! And that’s a really new feeling. (Remember me? The tortoise? 🐢)

So I was grinning over the last km or so!

Music helped immensely, and it was great to run to music again, having run to audiobooks for a few runs. First a song by an unknown Dutch boy-band that tugs at my heartstrings (Britain Come Back open.spotify.com/track/59k5... ) , then Toto, Chicago, Rocky Horror Picture Show! 😂😂 Some fun songs to run too!

And I actually liked Coach Bennet in this interval focussed session. As he had to guide me more with durations and intensity, his coaching skills have really more opportunity to shine than in the easy runs, where it feels like there is a bit of superfluous waffling going on.

So all good, and grinningly so.

Back home, stretches, shower and straight to work.

Just finished now my 30min Yoga in my lunch-time break and I still feel grinningly strong. The three 10 second planks were even doable! I know!? Right!?

And to top it all off, look at that gorgeous Scottish Highlands I’m running through on my North Coast 500 Challenge (picture)! Gorgeous, even if I cannot be there for real just now!

A good day for this runner!

Happy days all you runners!

[David_G]

Well done CBDB I’m a big fan of NRC, and Coach Bennett in particular. My favourite NRC interval session is ‘All over the pace’ with Coach Becs. That’s worth a try if you fancy a shortish and fun session. Good luck! 🏃‍♀️👍

[CBDB Graduate10 in reply to David_G]

Ohh yeah, I’ll be exploring more guided interval runs with Coach Bennett, now that I’ve found his sweet-spot! 😃👍🏽

[grumpyoldgirl]

Woohoo cbdb, that's amazing! It feels so good when things work. (Things like knees, ankles...)And remember, it's just a jump to the left...

👯‍♂️

[CBDB Graduate10 in reply to grumpyoldgirl]

Indeed, it does! 😂🙏😃

[nowster Graduate10]

The left photo is the Bealach Na Bà (Pass of the Cattle) between Strathcarron and Applecross. Not one to tackle in bad weather!

goo.gl/maps/9pakJQj3jb8BAMcW9

[CBDB Graduate10 in reply to nowster]

Indeed it is! But as you can see it was (for Scotland) pretty good weather! 😃😄😄

[Doris8 Graduate10]

Great well done on your run love your post. Just think what you’ve achieved. You’ll be tired tonight with all that exercise and sleep well, 👏👏

[CBDB Graduate10 in reply to Doris8]

Yes, am already snoozing and just signing off from work….😴💤💤

[RunBrianRun Graduate10]

Hey well done CBDB! Intervals are essential to improving strength and speed and you rocked them! Awesome!

[CBDB Graduate10 in reply to RunBrianRun]

Thank you! It certainly felt like that!

[LottieMW Ambassador]

Sounds absolutely brilliant! How fab!