This was my 2nd run after hurting my back and probably the one I felt most nervous about as it was another speed run .
I went out around 08:30 and it was a pleasent 12 degrees so comfortable in shorts and t-shirt .
After the 5 minute warm up walk the run starts with a 5 minute warm up run at a slow easy pace , this is followed by a short pause for a couple of minutes stretching again (I don't do much here as I had already done my Dynamics before leaving the house)
The run restarts with 4 mins at recovery pace , this was useful to see how my back was holding up and to decide if I would continue with the planned run.
Luckily everything felt fine .
Then straight into just 1 minute at mile pace (Back still ok)
I min recovery then 3 minutes at 10k pace and straight into another minute at mile pace .
Another recovery then
2 minutes at 5k and straight into 1 min at mile pace again .
One more recovery then the last interval which was 1 minute at mile pace and straight into 1 minute at Best pace .
This was a fun run and useful to get used to changing paces throughout the run .
I'm happy to say my back held up fine so hoping I'm now back on track with the NRC plan although I'm as yet unsure how I will proceed with the longer runs , I'll keep my options open 😁
Happy running!
Speedy start to the week
Running away the cobwebs!