NRC Sneaky Speed

Despite the blue sky there was a chill to the strong breeze this morning. Driving to the nature reserve for this scheduled interval run there was plenty to evidence a storm came through during the night also taking out two of my fence panels 😡.

The reservoir water was indeed choppy and there were plenty of mud puddles to negotiate on the trail parts.

From the start I knew this was not going to be a good run. Breathing was irregular during the warm up and mentally I just wasn't in the zone. I really wanted to be but just could not get with it through the entirety of the run.

The first 5k pace interval was a struggle but then rather surprisingly the mile pace interval which followed actually felt much better. However, I quickly tired and needed to take a walk break during the recovery period - and what better timing to come across the deer 🦌. Although today they didn't pay me much interest!!

As I wasn't really feeling it the session became relentless and it was all I could do simply to drag myself to the end.

As the track is a 5km circuit obviously I had to continue a few hundred meters to get the 5km in 🙄. Timing wise it was ok at just over 30 minutes.

However, this run has some key learning points for me:

I do not enjoy running 5k at my 5k pace.

I do not enjoy running stop start intervals ie very fast followed by walking followed by very fast again.

I know now that I get my enjoyment from running slower and enjoying everything around me as opposed to going faster and getting knackered. Whoop Whoop. 😊

Happy running everyone 👍🏃🏃‍♀️

[Hidden]

That was maybe not a run you enjoyed, but it certainly was one you learned a lot in. Better to go slow and enjoy the run, than go fast and feel horrible the whole way through without even getting a medal for it!

[Hidden in reply to Hidden]

Absolutely spot on BlackScorpion. I think deep down i knew this but really today has confirmed it to me.

[Hidden in reply to Hidden]

Now if there is a medal at the end of such a run, then I'd happily take a run not to be enjoyable of course 😜

[Hidden in reply to Hidden]

🤣🤣🤣🤣 🏅 🥈 🎖

[over61andstilltrying Graduate10]

Hello Runforjoy, Your enthusiasm for NRC is very clear; great to read of it. I am not very techy. I down loaded the app a while back, but was unsure how to use it. I tend to try and keep to a minimum 'others' access to my data\devices. So when I pressed start (only having reached this point with my husband's help) the run didn't start. I reverted to my jog run sprint interval run, but I am really ready for a change and have read quite a lot of praise for Coach Bennett and would like to persevere with NRC. Do I need to let NRC access my location to use the App?

[Hidden in reply to over61andstilltrying]

Hi there,

From experience (and usability of the app) I would set it to access your location only when using the app.

This will track your run distance and times etc (similar to Strava etc)

Earlier this week I ran 10km using the NRC guided run. Unfortunately Mrs RfJ decided at some point to optimise my battery life on my phone which effectively limited the access to location services. The end result was the NRC guided runwhich uses the phone GPS thought I was on 8km wheres in fact I was at the 5km point in my route.

Took me a while to figure it out but fortunately I had my Garmin watch keeping track.

It was quite funny having Coach B congratulating me over the finish line when I still had another 3k to go 🤣

So yes, set to access your location when using the app 👍

[over61andstilltrying Graduate10 in reply to Hidden]

Thank you 😊 I'll give it a try.

[Sandraj39 Graduate10]

Welcome to my world!😀😂 I love my slower muddy trail runs these days. PBs are great but I think I peaked a few years back😬 and since some damage to a nerve in my left leg, I just can’t hit my old pace any more.

Best thing, is I can still run …it keeps me healthy and is great for my mental wellbeing! Oh - and there’s still plenty of bling to be had out there, whatever your pace!❤️ Running!

[Hidden in reply to Sandraj39]

Running has been fantastic for me both physically as well as mentally. At times I wish I could go a bit faster but my 15 stone (solid muscle 😀) frame probably dictates my enjoyment shall come from going slower 🤣🤣🤣.

🍪 🍪 🍪 😁

[Roxdog Graduate10]

I love the photos and wasn't it a beautiful day!I think we all learn from our runs, but I'm not sure what running at a 5k pace is though! Sorry to be dense! Do you mean the pace you can run a 5k at? I've read a few posts this week from members saying they didn't enjoy their run, or struggled, me included!Something in the air, or maybe we're all pushing a bit hard. 🤔

[Hidden in reply to Roxdog]

I see what you mean Roxdog. I class my 5k pace as that which I can do a 5k parkrun.

However, that pace really tires me out and as such dont enjoy it.

[Roxdog Graduate10 in reply to Hidden]

Oh I get it now! I see. Yes, I've been fretting over my pace recently. I can run at a faster pace, but then don't enjoy it. So what I did in my last run was pick up the pace at the end of the run, but go super slow for the rest of it. It definitely felt better.I was faster last year, but I'm just going to take it easy and see what happens.

You've just done your 2nd 10k recently, so you might be a bit tired. I felt pretty tired after my very first 10k. I went on to love that distance, which was my favourite. The shorter runs aren't always as easy as we think they should be!

I love a run picking my way through mud and puddles, that way I stay slow for obvious reasons and it all feels like much more fun!

[Hidden in reply to Roxdog]

Thats exactly how im feeling Roxdog.

I much prefer those longer runs at a nice comfortable pace much better than those shorter faster ones.

As you say, we can speed up towards the end if we want to. That's exactly what I did on my recent 10k run and being able to choose to do that felt great.

[Yesletsgo Administrator Graduate10 in reply to Roxdog]

NRC coaches generally explain 5k 10k etc pace in terms of effort, so 5k is about 8/10 and 10k is 6/10. Mile pace is 9/10 if I remember rightly).

[Yesletsgo Administrator Graduate10]

I've come to a realisation that my 5k pace doesn't bear much relation to how fast I run a 5k. I aim to start slower and finish faster. So as far as I'm concerned my 5k pace is anywhere between 7'30" and nearly 9'00" depending on my mood.I agree that intervals at 5k pace are harder than running 5k, maybe there's an element of overthinking?

[Hidden in reply to Yesletsgo]

Yes you are right Oldbadknees. I should really listen to the coaches with regards to effort to be put in ( I did initially ).

Unfortunately yesterday I fell into my own mental trap. The course I was running is a 5km parkrun course and I have ran it many times. I know that I have done this in 28:15. Rather than just going out and having fun this then became "the target" and as such the 5k pace had been mentally established.

All I succeeded in doing was exhausting myself doing the intervals and finishing in 30:15 so disappointing in every indicator.

What i should have done is just go with how my body felt and put the correct effort in as stated by the coaches.

I hope to learn from this ........... again.

I don't like running by numbers ....... but then look at the numbers 🤣🤣😍🤣

[Hidden]

Ah, ha Runforjoy. I think you are learning to love your inner-snail 🐌 and Oldfloss would definitely approve of that. Love your runs, that's what I say. After all, a snail's 5k is the same distance a hare's. Love the photos - clearly the calm between the storms!

[Hidden in reply to Hidden]

Oh I definitely enjoy my slower runs Delly-dot 😊