Sneaky speed run

[MissUnderstanding]

I’m officially back on the NRC HM plan after the a break for the heatwave. I did my first 10k in about 5 weeks on Sunday. It ended up being 11k which is my furthest ever and the fastest 10k I’ve ever done, which considering I was running easy, I was super pleased with.

Monday was the 15 minute recovery run intro to the week, yesterday a proper rest day and today…the first speed run in ages. “Sneaky Speed” with Coach Blue which is 5 minute warm up then:

[90 seconds 5k , 1 min recovery

(45 seconds mile pace, 1 min recovery) x 3]

Repeat x3.

Gosh it was tough. I think my interval run 5k pace is still a bit fast and I was really out of breath after the first interval. Who’d have thought 45 seconds of 9/10 effort would feel like such a long time? Again, I think I went a bit quick for the first intervals as I was really struggling to maintain it for the full duration. I think I hadn’t realised that the first round would still be during the toxic ten which with hindsight would have been really useful to know! I really got into it as the time went on and found a nearly flat section of road to use for the last few intervals. There were some very bemused cows watching me go back and forth!

I felt like I was really, really slow and was a bit down but when I looked at the stats after, there were some of the fastest paces I’ve run at there. Gave myself a little cheer and had a cool down walk up a steep hill and a lovely gentle 15 minute cool down run home.

Some things I will remind myself of next time I’m doing intervals:

A five minute warm up run is not long enough for me!

Plan the route better so the fast bits are on the flat.

Don’t assume I’m going slow because it feels hard!

Plan for a decent cook down run and stretch afterwards.

Cows make great cheerleaders!

[Beatlesforever Graduate10]

Yay lovely cows cheering you on! 👏👏👏🐮it sounds like a brilliant run, I don't think I've done that one before. What week are you on? I absolutely love that plan, so much fun! Enjoy it! 😃

[MissUnderstanding Administrator Graduate10 in reply to Beatlesforever]

It’s 10 weeks to go on the HM plan. It’s fair to say I’ve been forced out of my comfort zone in many ways by NRC! Really enjoyed it.

[Me_time Graduate10]

Sounds like a great run. I still have not tried the NRC. Not too confident I can do it.

[MissUnderstanding Administrator Graduate10 in reply to Me_time]

Are you worried about the tech not working or is the runs themselves? There’s a great selection. Lots of super relaxed easy runs as well as the speedy ones. I’ve found the app helpful for structure but it’s a useful tool rather than something you’ve got to use. It sounds like you’re having a great time with your running at the moment under your own steam!

[Me_time Graduate10 in reply to MissUnderstanding]

Worried about the runs..the speedy ones!

[MissUnderstanding Administrator Graduate10 in reply to Me_time]

No need for worry! What’s the worst that can happen? You try a speed run and don’t like it? You can always turn it off. Nothing to be ashamed about and nothing lost. The speed runs add all about effort rather than pace so it really doesn’t matter how fast (or not!) you do the interval bits.

There are loads of other runs to start with-the easy/recovery runs are like the last weeks of c25k but without a walk warm up built in. That would be where I’d start, but if you don’t fancy it there’s absolutely nothing wrong with that at all.

[SueAppleRun Graduate10 60minGraduate]

Good cows cheering you on, I love speed runs, I’m not fast but they are fun, yours sounds really good

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

I love cows…as long as there’s a fence or hedge between us. There are a lot of inquisitive young bullocks around here that are a bit too keen to make friends for mg liking! I found this run hard but was pleased when it was done. The hill one is still my favourite-Runner Up I think it was called.

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

I really enjoyed the hill one and will do it again