Oh I like this!!! 😀👍😀

[SueAppleRun]

NRC first speed run! and Garmin told me at the end that I’d run my fastest mile….. again…..that’s twice this week and quite exciting, although I’m not pushing to break any records just grin when new me is a bit faster than old me.

Jo was coming today but our times just couldn’t meet up, I was about to get ready when a phone call from work meant pulling on the first things i could find and whizz up to sort a little something out, back home and into shorts and tee shirt.

5 minute warm up walk, start watch and NRC app, it’s coach Cory….. don’t think I’ve run one of his before.

Willow went off in front, he’s running his way and as long as we start together and come home together that’s great. Coach gave me a 5 minute warm up as well so I ran gently and felt so happy. He talked about different paces which was interesting then ooo 60 seconds speed 60 seconds recovery, I jogged slowly through the recovery with my hands on my head concentrating on my breathing. I loved this and soon it was over, 5 minutes cool down walk and 3k done 😀

Coach Cory did pop in a little surprise at the end

It’s a 14 week programme and I don’t care if it takes longer but for now I’m loving it. Willow ran for less time and is speeding up a bit so we both came home buzzing and chatting

Run for fun run for happiness and if you are resting then heal well

[Instructor57 Graduate10]

Glad you are enjoying the plan !Me too 😬👍

[SueAppleRun Graduate10 60minGraduate in reply to Instructor57]

I rarely run faster but it is fun, I’m looking forward to my next run already

[Martlet76]

I just love your posts.Thank you

M76

[SueAppleRun Graduate10 60minGraduate in reply to Martlet76]

Oh thank you 😊

[AlMorr Ambassador Graduate10]

Nice run for you Sola, glad that Willow is speeding up a little bit 👍🏃🏾

[SueAppleRun Graduate10 60minGraduate in reply to AlMorr]

Happy birthday to you, very best wishes Al and thanks, we’ll never be as fast as you for sure

[AlMorr Ambassador Graduate10 in reply to SueAppleRun]

👍

[59er Graduate10]

You make it all sound so easy 🙂 Have been in France for a few weeks where it is just way too hot to run. Going home for a week but have forgotten to pack my trainers 😩 Am going to finish C25k for a third time and then I think I might give NRC a try. I'm watching this space! 😉

[SueAppleRun Graduate10 60minGraduate in reply to 59er]

I’ll watch this space too

[nowster Graduate10]

Fastest mile? Cue up the Chariots of Fire theme. 🤣

[SueAppleRun Graduate10 60minGraduate in reply to nowster]

Ha ha ha

[Woollyweaver Graduate10]

It's a great programme - glad you're enjoying it! Those speed runs are such fun - I really like Coach Cory 🤩

[SueAppleRun Graduate10 60minGraduate in reply to Woollyweaver]

It is, they are and I’d never had him before, I enjoyed todays run

[Jools2020 Graduate10]

Wow, speedy! Well done. Who would have thought that intervals are actually fun? Sterling run for you today! 👏👏👏👍🏃‍♀️💨

[Jools2020 Graduate10 in reply to Jools2020]

That last emoji is you disappearing in a cloud of dust!

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Well he said 5k pace, I couldn’t have kept that up for 10k but it was faster than usual so I felt like I’d worked a bit I love the cloud of dust 😂

[Jools2020 Graduate10 in reply to SueAppleRun]

I have the same trouble with intervals. It’s when you have to mix up the paces. I’m all right for 5K and 10K pace. Slow and slower. But somehow, mile pace to me means give it all you’ve got! 😂

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I’ve not got to mike pace yet, but last two runs at the end my garmin flashed up fastest mile so I might get it in the end, I’ve looked forward and am loving how this plan progresses, mind you I am known to start a plan and fizzle out

[Jools2020 Graduate10 in reply to SueAppleRun]

Oh, well done! You’re getting faster by the day! I looked at the HM plan but it’s too regimented for me. It’s keeping going with it that’s hard. Good luck with yours!

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

What I like about it is I can pick which run to do on which day, and i can spread a week over two weeks if i want because 5 runs a week is pushing it now i’m back to full time working but it’s getting me back to running after work

[Jools2020 Graduate10 in reply to SueAppleRun]

Is that an NRC plan?

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Yes, I tried the garmin plan and the runs never fell in my days off so I quit, so after work i’ve done the easy run 15 minutes and the long run 5k after work, then todays first speed run i chose because i’m having a day off, thursday will be easy run 28 minutes i think and Saturday I’m not working so speed run, looking ahead the long run increases quite quickly next week 6.4 k and the week after 8k so I might have to save them for days off, I always run better in the morning, so the next 2 weeks could take me 3 weeks but I’m not in a hurry

[Jools2020 Graduate10 in reply to SueAppleRun]

Wow! The plan will certainly give you purpose! I’ve been increasing my long run by 15 minutes so not a huge difference. I’m consolidating at 8-10K for a few weeks now. Don’t want to risk injury. Next long run for me will be 8K, then 10k again. I’ll be following your posts with interest!

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Unless I fizzle out of course, I’m back at the hospital on 7 June but I’m not anticipating more treatment just yet, they don’t seem to be in a hurry, so I might get a few weeks in before i have to take a break

[Jools2020 Graduate10 in reply to SueAppleRun]

That sounds like a good plan. It will give you purpose to keep going with the schedule for as long as you can before your enforced break.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Yes and I need a purpose

[Jools2020 Graduate10 in reply to SueAppleRun]

To an extent I do, too. But I still have a lot going on - with the house, finances (or lack there of) and with my Dad’s affairs. It was easier when my brother and I were living in the same house! I quickly become overwhelmed and running is the first thing to go out of the window. It’s not really the best time for me to try and follow a plan. When things are more settled I might have a go.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

You do have a lot going on, hopefully things will calm down eventually, but it sounds like you are following your own plan and running your own run which is perfect

[Frenc Graduate10 60minGraduate]

Well done! That really is exciting to get your fastest mile again. Brill. 😊😊😊

[SueAppleRun Graduate10 60minGraduate in reply to Frenc]

I’ve been running really slow to be able to run for longer for so long I hadn’t realised I don’t need to push too hard to get fastest things it’s fun

[Roxdog Graduate10]

Fabulous - speedy!

[SueAppleRun Graduate10 60minGraduate in reply to Roxdog]

It’s not that speedy but it was a great run

[Doris8 Graduate10]

Well done both of u. 😊You are making me so jealous, I wish I could run again .

[SueAppleRun Graduate10 60minGraduate in reply to Doris8]

Aww sorry, I hated sitting around reading everyone’s posts wishing i could run so i do understand although only a few weeks for me

[Doris8 Graduate10]

I understand. It’s hard to give up the running when I’ve run for a long time now , so I do The odd km on grass . I find it harder on grass than concrete but suppose softer on bones. Keep it up you’re doing brill 😊

[SueAppleRun Graduate10 60minGraduate in reply to Doris8]

Thanks and yes grass is better for bones

[GailXrunning]

Go, you, Sola!!!

[SueAppleRun Graduate10 60minGraduate in reply to GailXrunning]

😀 I’m so enjoying it and have more energy than i’ve had all year

[Oldgirlruns Graduate10]

Whoop whoop! Sounds as if you really enjoyed that run Sola, and Willow too! You really seemed to be enjoying the NRC and I know lots of people do, so I’ve downloaded the app to see where it takes me! Enjoy your running!

[SueAppleRun Graduate10 60minGraduate in reply to Oldgirlruns]

Wonderful, it really is a good app, when I first started it I did the first run which was 20 minutes and enjoyed it so much i picked a 20 min run every day for a while, I’m loving the variety of the runs in the plan and having different coaches

[Slothgoesrunning Graduate10]

Sounds like you had a great time and a great result. 🙂

[SueAppleRun Graduate10 60minGraduate in reply to Slothgoesrunning]

I was thinking last night why I love running and couldn’t come up with an answer

[Freecloud Graduate10]

Well done, I must try that this evening, it kind of sound's like what I'm looking for.

[Freecloud Graduate10 in reply to Freecloud]

Well I tried it after work this evening and it was great👍I think it will be perfect training for a fast 5k run. I basically got changed at work, drove to a straight flat road nearby, parked the car did the intervals and then did an easy zone 3 jog back to the car.

I think I'll do 2 of those during the week and a 10k or longer at the weekends. Thanks for posting

😂

[SueAppleRun Graduate10 60minGraduate in reply to Freecloud]

That sounds brill

[Hedgehogs123 Graduate10]

Great post and good times! It's good to mix things up isn't it. I'm doing at least one NRC interval session each week and although I know they are going to be killers, I love the feeling at the end when you finish the last one!! Sheer relief!!😃🏃‍♀️

[SueAppleRun Graduate10 60minGraduate in reply to Hedgehogs123]

You’ve summed it up perfectly