A 3.5K NRC Tempo Run

[Instructor57]

Today was always going to be a run day , the only decision to make was what kind of run ?

I had a good 10K on Sunday and have now got to day 13 (yesterday) of the James Dunne 30 day challenge!

And yes, IT IS a challenge 😰

But a good one !

So feeling a little tired this morning .

I had 1 run to do to complete the weeks NRC plan and that was a Tempo run so let's give it a go .

I hadn't really given this much thought !

Even which route to run 🤔

I was stood on my start line ready to start the app and watch and another runner came up behind me and passed me at what looked like a similar pace to mine .

I let her get about 100 yards ahead and set off behind thinking she could be my pace setter !

That was mistake number 1 🤣

Although I managed to maintain my distance , I had definitely set off too fast for the purpose of the run !

Then when she turned off onto a road I didn't want to run i realised this had messed up my run plan and pacing 🤣

She wasen't a lot quicker but I realised I needed to back off a bit .

Ahh well , lesson learnt, this is why I like to run alone 😁

So really from this point it just became "A run"

Ahh well, it's another 3.5K on the legs and another increase of Vo2 Max

Strangely enough, my VO2 Max also went up following my 10K

Stretches done , time for a nice long bath as I'm not working this morning 😁

Note to self : Stop chasing the girls Ian 🤣🏃🏽‍♀️🏃

Happy Running!

[SueAppleRun Graduate10 60minGraduate]

Well, a good lesson learned. I do that when someone passes me, I doubt i could ever enter a race, I’d be exhausted in a minute or two. Brilliant V02max increase, I wonder if the challenge thing is making you stronger so your muscles are more efficient at using oxygen? mine decreases every run lately and we still don’t talk about Willows I’m sure his fitness age won’t be 79 forever.

A run is a run and if it’s not the run we planned it’s even more exciting.

[Instructor57 Graduate10 in reply to SueAppleRun]

Yep, lesson learned !Stop chasing after the girls 🤣

[SueAppleRun Graduate10 60minGraduate in reply to Instructor57]

Why? it’s a bit of fun and gets your heart rate up 😂

[Instructor57 Graduate10 in reply to SueAppleRun]

Very true 😁👍🏃🏽‍♀️🏃

[Beatlesforever Graduate10]

A different run but a run nevertheless! And vo2max has gone up again yay 👍😁

[Instructor57 Graduate10 in reply to Beatlesforever]

Yes, all's well that ends well 😁👍

[nowster Graduate10]

I've done that too. A runner passes you and you match pace for a little while.

Most notably many months ago a pair of ladies jogged past me with ease, chatting away. I had a mix of "hold on, they can't do that to me!" and curiosity about how fast they were going, and fell in about 20m behind them.

I regretted that move later. They were going at my then 5km pace but that day I was doing 10km, and it was only about 2km into the run.

[Instructor57 Graduate10 in reply to nowster]

Haha, glad I'm not alone !It's such an easy trap to fall into , I really should know better 😁

[Frenc Graduate10 60minGraduate]

Well done Ian! found myself chasing a man up a hill on Sunday, I don’t know who was more relieved when we both took different directions at the T-junction at the end of the road 🤣. Great to see you’ve done your NRC runs for the week, and even though you’re a bit tired, that the other exercise is working out 😊.

[Instructor57 Graduate10 in reply to Frenc]

Haha, if she had ran up a hill that would have been me out straight away 🤣And yes, getting the runs in but Ian's week is a bit longer than NRC's week 😬

I've not done any consecutive days .

But I might do soon

[Jools2020 Graduate10]

Well done, Ian! Another 3.5K whatever the pace 😂

[Instructor57 Graduate10 in reply to Jools2020]

Thanks, that first km though really does seem to define my run !

[Jools2020 Graduate10 in reply to Instructor57]

I know it! Don’t get me started! 😂 I always walk now at the start of the first km for about 90 seconds - that is working really well for me. Especially as the start of my run is the top of the hill! I did feel myself getting stronger today.

[Birdlady64 Graduate10]

Ha ha! This made me smile Ian!😂At least Mr Garmin rewarded you with an increase in vo2max

You got the run done, that's the main thing.

3.5k is 3.5k whatever the pace