NRC The Shifter

[Instructor57]

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!

[Beatlesforever Graduate10]

That's great news! 👍 I love those runs that make you change up pace, they're so much fun 😃

[Instructor57 Graduate10 in reply to Beatlesforever]

Yes they are !I'm happy my back was ok on this one 😁

[Frenc Graduate10 60minGraduate]

I’m pleased your back felt good Ian, it’s not nice being nervous before a run just in case! It sounds as though you really enjoyed it too. Hurrah 😃!

[Instructor57 Graduate10 in reply to Frenc]

Thank you ! And yes, this one was a relief 😁

[damienair Administrator]

Great to hear your back was ok and well done on your interval session.

[Instructor57 Graduate10 in reply to damienair]

Thank you, it was a relief, hope it holds up on the long ones 🤞

[SueAppleRun Graduate10 60minGraduate]

That sounds great and your back holding up is such good news

[Instructor57 Graduate10 in reply to SueAppleRun]

Yes, so far so good 😁🤞