Woke up this morning expecting another short sleeved run but a glance out of the window broke the bad news - dull and grey. Never mind, today was my last opportunity to get out before I go away so I consoled myself that at least it wasn't raining.
I didn't really feel like a long run so went back to my favourite NRC Triple 7s. Shouting instructions to my husband is easier if there are only three intervals.
The run is a 5 minute gentle warm up then three 7 minute intervals at 5k or 7-8/10 pace. As I started on the first interval it felt pretty good until I looked at the Garmin and saw I was doing under 7 mins/km, very quick for me. Normally I'd slow right down but as I was a couple of minutes into it I decided to ignore my heart rate stats and just go by effort.
I made the most of the 2.5 minute recovery, we were by a small reservoir that waters the fields during the frequent dry weather so calming for both body and soul. I felt pretty good starting the second interval. By the time the third interval came along I realised how much further I'd covered than last time I did it. I even had enough energy left to run some of the rest of the way home.
When I looked at the NRC stats I covered 1010m in the first 7 minutes at a pace of 6'56. I can't believe I ran that fast. Second interval was 998m (7'01") and third was 967m (7'14"). I know that for some of you that'd be slow but for me....well, let's say I'm quite chuffed even if Strava told me it's only my second fastest 1k time.
Here's a picture of the little reservoir, lots of birds on it this morning
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Yesletsgo
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Brilliant! I've not done that one yet but it is coming up on my 10k plan, I look forward to it! Those would be great times for me too, very well done 👏👏👏💪 I'm sure the setting also helped, it looks so beautiful and serene, no wonder you like running there 😍 have a great time wherever you're going!
What a fabbo run OBK! And how speedy are you 🌟! I love it when you sit down after a run and your stats tell you that basically you rock, and it’s all worth it 🤣. That’s a smashing photo, I love seeing little birds flitting about and doing birdie things.
When I started C25K I really disliked my knees which I now realise is totally irrational. I had a motorbike accident in my 20s, was thrown over the top of a car which pulled in front at 50mph, landing on my knees on a grassy verge. How I survived I'll never know (my friend whose bike it was broke his femur). I am so lucky to be alive, let alone able to walk.
As much as I tried to focus on the positives my overwhelming vanity led me back inevitably to 'my knees are lumpy and I'm going to get premature arthritis'. I suppose it's a reflection of how much emphasis is put on the way women look and the pressure to be 'perfect'. I knew I had my priorities wrong but just couldn't help it.
C25K made me appreciate so much, I'm now in admiration of what those (slightly less lumpy) knees are able to do and I feel sorry I ever chose such a negative name. Then again, it took me such a long time to come up with this one I'm not sure I could find another 😂
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NRC Intervals 😰😰😰
Running away the cobwebs!
