NRC Tripple 7's

[Instructor57]

Well, such a lovely morning it would be a crime not to get out and run !

A late start with work today so up around 7:45 and out at 08:30

It was around 6 or 7 degrees at that time with a light 4mph breeze .

Perfect to get back into the shorts and thin t shirt .

So today's run !

Time to get back practicing what I preach!

I have done to many runs recently where I aimlessly plod along in my comfort zone and suprise suprise, nothing changes !

Keep doing the same thing and youl keep getting the same results .

When I first finished C25K I got into the good habit of mixing up my runs with a 3 run pattern

1x steady plod

1x Shorter but quicker

And 1x longer and slower

This mix certainly works , my VO2 Max went up , my distances improved and my weight came down !

I followed this pattern up to 14K (9 miles) and then following a few niggles and some time with illness I lost my way for a few months !

I have spent the last few weeks getting back on track

So after a few short runs of around 3.5k , then a 4, several 5's and a 6k it's time to get back to my run pattern and start extending the distances again .

So with that in mind, today was the NRC Tripple 7's interval run .

Nothing too taxing but the simple fact of getting back to intervals certainly helps rebuild your fitness

So this was a 3 X repeat of 7 minute intervals at 5k pace with 2.5 minute recoveries.

I used some of my normal route and went to say hello to my horse friend at the start of the run .

I soon warmed up on the first interval!

The tricky bit for me was maintaining a steady comfortable pace after a walk interval .

Unfortunately my Garmin 45 is not the best for showing accurate instantaneous pace (I guess none of them are really!)

There is a bit too much of a lag for my liking .

Anyway , job done , back on track 🤞

Happy running!

[Roxdog Graduate10]

Great that you're back on a plan! Spring is certainly here and lifting spirits! Great job!

[Instructor57 Graduate10 in reply to Roxdog]

Thanks !And yes, the weather certainly helps 😁👍

[nowster Graduate10]

GPS watches save battery by not recording a GPS fix that often, and only doing power-draining computations occasionally. Also the raw data from the GPS receiver tends to be a bit jittery, so they average it out over a period of time too. That's why your pace stats take time to update.

[Instructor57 Graduate10 in reply to nowster]

Haha, Thanks for the lesson but I am aware of all that 😁

I think 16 years with British aerospace on navigation and radio including 3 years on Avionics flight test crew on Nimrod taught me a thing or two 😁

[nowster Graduate10 in reply to Instructor57]

I didn't know that about you!

I've had an interest in such things since hearing the (now decommissioned) fixed marker OLD coming in strongly on my long wave radio many years ago as a kid, and then finding the direction indicating phased blips on VHF.

In the mid 1990s I used to drive past one of the last DECCA arrays on the hills above Lerwick. I think it was part of the Norwegian system.

[Instructor57 Graduate10 in reply to nowster]

I used to work on the Decca Loran C for a while 😁

[Mormor1 Graduate10 in reply to Instructor57]

When I was long distance sailing 47 years ago your navigation systems were just starting being used to replace sextants on sail boats!

[Instructor57 Graduate10 in reply to Mormor1]

I didn't work for Decca, I worked for British Aerospace.

The Decca systems were just some of the many navigation systems used on the aircraft.

But even then, Loran C was quite dated .

It was one of the very early hyperbolic navigation systems 😁

EDIT:

Nimrod still carried a sextant 😁

[Me_time Graduate10 in reply to Instructor57]

Very cool!

[Yesletsgo Administrator Graduate10]

Sounds like a nice run Instructor57 . I prefer to look at the stats on the NRC app for this run. Garmin averages out the paces for running and walking intervals while NRC shows you just the times etc for running so your splits look a lot faster

[Instructor57 Graduate10 in reply to Yesletsgo]

Yes, it was nice out there and yes, I should have used NRC Numbers.Although to be honest , I find perceived effort and my breathing to be adequate pace indicators for me 😁

[Beatlesforever Graduate10]

Brilliant run, well done! 👏👏👏 I've never done that particular guided run but I know it's quite popular with a few runners here. It's coming up in a few weeks on my 10k plan so I look forward to it. I absolutely love that you run past a horse on your usual route 🐴🥰

[Instructor57 Graduate10 in reply to Beatlesforever]

Yes, it's the first time I have done that particular run but a nice one to ease me back to intervals 😁And yes, this was my horse friend this morning 😁

.

[Beatlesforever Graduate10 in reply to Instructor57]

Lovely horse 🥰🥰🥰 (every time I say 'lovely horse' it reminds me of Father Ted and the Eurovision episode 🤣🤣)

[Yesletsgo Administrator Graduate10 in reply to Beatlesforever]

My lovely horse 😂😂😂

[nowster Graduate10 in reply to Beatlesforever]

"Eurosong". One of my favourites from a consistently excellent comedy.

[Beatlesforever Graduate10 in reply to nowster]

Hard to choose but that one and 'Kicking Bishop Brennan Up The ****' are two of my favourites

[Frenc Graduate10 60minGraduate]

Yay Ian, what a great run! I agree with you about the pace lag, it’s a bit of a guessing game isn’t it sometimes. Everyone needs a friend who’s a horse, I imagine he’s really used to you going by now 😊. Well done your NRC run 🏃‍♂️ 😊😊😊.

[Instructor57 Graduate10 in reply to Frenc]

Thanks Kate 😁It was a fun run !

And yes, the horse appears to know me now 😁

Shame I couldn't ride him around my route 🤣

[cheekychipmunks Graduate10]

Ooooo I love that particular run Instructor! 👏👏👏 I also love your horse friend. 🐴😍

My watch has a fair number of bells and whistles, but I have to admit to barely using any of them - just time and distance really. I go on effort, and I’m sure that’s not that accurate either! As long as I can feel myself going faster or slower at the appropriate times, that’s enough for me! 😀

[Instructor57 Graduate10 in reply to cheekychipmunks]

It's the first time I've done that particular run , and yes.... I prefer perceived effort also 😁The horse is usually stood at the gate around that time as his owner comes around then to muck him out 😁

[cheekychipmunks Graduate10 in reply to Instructor57]

A job I don’t miss! I used to own, and work with, horses. It was relentless! 😩😩

[Instructor57 Graduate10 in reply to cheekychipmunks]

Haha, 2 chickens is enough for me ! 🤣

[Hidden]

I'm glad you enjoyed your Triple 7s Ian. Welcome back to the mixing it up club 😃.

I'm not sure what you mean about not being able to see your pace? Can you not get this from the Garmin graph?

Sadly I'm not in to star gazing and physics so I just go with what is on my phone 🙃.

I couldn't get out at all today. I have been clobbered by either hayfever or high mold spores and can barely breathe at the moment 😢. Mind you, my legs were complaining after I forced them uphill yesterday so maybe wise for them to have a rest.

Garmin graph

[Instructor57 Graduate10 in reply to Hidden]

Hi, thanks 👍And yes, I can get the graph .

It's the instantaneous pace on the watch that I'm refering to.

It could do with quicker sampling times , there is too much of a lag for my liking .

Oh ! Hope your well again soon 🤞

.

[Hidden in reply to Instructor57]

Ah yes, thinking about it I now know what you mean. It really annoyed me when I glanced at my watch breathless to see a slow lumbering pace 🤣🤣.

I never knew why it was so. I do now 😊

[Instructor57 Graduate10 in reply to Hidden]

Yes, absolutely!I normally run by feel but on intervals it's nice to have early confirmation

[over61andstilltrying Graduate10 in reply to Instructor57]

Very impressive set of three your 3x7minutes at 5km pace!

[Instructor57 Graduate10 in reply to over61andstilltrying]

Thanks, it was close enough 😁

[SueAppleRun Graduate10 60minGraduate]

Back on track is good, and gives you insight to what you can do

[Instructor57 Graduate10 in reply to SueAppleRun]

Thanks and fingers crossed 🤞Hope you are feeling better ? 🙏

[SueAppleRun Graduate10 60minGraduate in reply to Instructor57]

Feeling sleepy a lot, it’s a case of the spirits willing, every day wake up and say let’s go for a bit of a run today, then that’s as far as we get, but don’t feel too bad thanks 😊

[Instructor57 Graduate10 in reply to SueAppleRun]

Oh I know those let's go for a run days that then don't materialize.I had far too many of those around November / December time 😐

[SueAppleRun Graduate10 60minGraduate in reply to Instructor57]

I’m hopeful for tomorrow and if not then a walk will be good, also there’s a garden shouting for attention. I’m glad you are back on form though i know you were not able to run for a while

[Instructor57 Graduate10 in reply to SueAppleRun]

Oh, fingers crossed for tomorrow for you 🤞My garden has been shouting for attention for years 🤣

[Mormor1 Graduate10]

How do you know what your 5k pace is??

[Instructor57 Graduate10 in reply to Mormor1]

Use this calculator.

runbundle.com/tools/running...

Enter the time it takes you to do 5k and it will give you the rest 😁