Speed run

[SueAppleRun]

Good afternoon and the sun is back.

After a day of office and infection audits I wanted to run and see some sunshine.

Back on the plan, 30 minute soles run intervals.

I joined the Hau team for the world running challenge and saw that the runs need to be 3k and 30 minutes minimum, not sure I can do that but can but try.

Park today, lovely undulating smooth paths running round the lake and between flowers and trees.

5 minute warm up with I kept just under 10min per k. Nice and easy but uh oh now 90 seconds at 5k pace minute recovery which i chose to walk then 45 seconds mike pace, this is fun. I left Willow walking round the lake.

And so in, I’d chosen a running playlist most of which I didn’t know and half way through the music stopped, that didn’t matter as I was concentrating on running and pushing myself.

Now…. part of the reading about this week of the plan says to drive your knees forward instead of kick your feet backwards, I made a concentrated effort to do that and it felt really different. Powerful! I will practice more.

A great run that I had fun with, I do believe I’m getting stronger. Oh and just because it came up as something to do I have applied for an Army Leadership day at work so I better make sure i’m fit enough for that in a few weeks.

Run happy folks and Love every day

[AlMorr Ambassador Graduate10]

Nice run and a little walking for you today Sola, well done, I am sure you will be able to join that running world challenge by running 3K in under 30 minutes because you are getting better each day with your running.

[SueAppleRun Graduate10 60minGraduate in reply to AlMorr]

Thanks Al and today it was fairly easy to run 3k in 27 minutes so improvement will continue

[Frenc Graduate10 60minGraduate]

A great run there! Yes, the sun is definitely back 😊. The Army Leadership sounds really worth while, well done.

[SueAppleRun Graduate10 60minGraduate in reply to Frenc]

Thank you, I wonder what my boss will say when I tell her 😂 I really enjoyed todays intervals

[Frenc Graduate10 60minGraduate in reply to SueAppleRun]

She’ll be impressed and salute you 😁!

[SueAppleRun Graduate10 60minGraduate in reply to Frenc]

She’ll think I’m loopy

[Oldfloss Administrator 60minGraduate]

Lovely, lovely , lovely...You should be fine on that challenge!The Army Leadership sounds interesting?

[SueAppleRun Graduate10 60minGraduate in reply to Oldfloss]

Sounds awesome doesn’t it Floss, and yes so xan quite comfortably run 3k in under 30 minutes so i’ll keep training

[Scruff55 60minGraduate]

Great run. I’m jealous but well done on those intervals Army Leadership day sounds quite daunting but I’m sure you’ll be fab and fit. Take care and enjoy your running

[SueAppleRun Graduate10 60minGraduate in reply to Scruff55]

Thank you, I saw the training come up at work and suddenly it was on my bucket list, Willow gave me a strange look when I told him, Hope you can get some running in soon

[Scruff55 60minGraduate]

🤞🤞🤞

[MissUnderstanding Administrator Graduate10]

That sounds like a great run. Nothing like intervals for getting your endorphins pumping! Is that the Nrc HM plan you’re following? Which week are you on?

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

Yes and I have one run left of 10 weeks to go, my weeks have been longer than 7 days but I’m realising now that I am running stronger so something is working. I thought I’d hate intervals, I’m a bit start slow and get slower and although that still happens the intervals are much faster than I’ve been running

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

I thought I recognised it-just checked and I’ve done that one too. I’ve now caught up with real life and I’m on 8 weeks to go with NRC and it’s 8 weeks until my HM happens. I much preferred the cushion of doing weeks over longer periods. It’s a great way to do it. Enjoy!

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

Oh my, that’s exciting, I will never catch you up but enjoy reading your posts, I’ve just looked at next week 9 weeks to go and the long run is 8 miles, I don’t enjoy out and back and my 10k from home to the river i misjudged so the last k was up and down the road near Willows car while he waited for me to finish so I’ve asked him to take me 8 miles away and drop me off then go home and see how long it takes me to get home

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

That sounds like a very good plan. I did something similar for that run. I ran to a local village along country lanes and then got MrUnderstanding to meet me there for coffee, cake and a lift home. I miscalculated but the other way. I ended up a long way from where I was supposed to be so did an extra mile running plus a decent walk to finish too. I was tired!!! Very satisfying run though.

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

I’ve just been looking where he needs to drop me off and it’s such a long way away, when I get to 10 miles he’ll have to drop me two towns away and I’ll come back along the seafront, so i might start working out some loops I can always go round the village twice but I do like the seafront, mind you, there’s always the South downs for a change

[Readandrun Graduate10 in reply to SueAppleRun]

Great intervals run. I do love the variety of the NRC plan. Only this morning I was looking at Google maps to calculate where I could add 2.5K to my 10K route, (hoping I can keep going for the distance!) It's frustrating having to run in loops round village streets at the end of a good run. All the best with the Army leadership training.

[SueAppleRun Graduate10 60minGraduate in reply to Readandrun]

Thank you, I’ve been doing that too and working out where to run for my next long run, 8 miles, 12.8 k I think, I seem to be slightly faster along the seafront but maybe 4 miles up the river and 4 miles back, but it’ll be at least a week before I do that one, I’ve a tempo run then some recovery runs to do first Good luck finding your long enough loop, if you have a garmin you can create routes that start and finish in the same place, problem for me though is they take me across and along a fast dual carriageway that i don’t want to run next to

[Doris8 Graduate10]

Well done on your 3 km great time, you are getting stronger. Good luck in the World Cup challenge and interested what is your Army leadership day at work. ?

[SueAppleRun Graduate10 60minGraduate in reply to Doris8]

It came through as Army training day, Leadership and Team building skills, it’s an outside event and needs a reasonable level of fitness, I suddenly thought I really wanted to do this so booked on it, mind you I haven’t told my boss yet, she’s on leave, I can see her sitting there laughing her head off but I’m sure she won’t object

[RunBrianRun Graduate10]

Thank you, I really enjoyed reading that, Sola. Well done. It’s encouraging to see your return to fitness. 👍😃

Knee lift is vital in sprints as it allows one to drive ones leg hard in to the track to generate power. It’s something I work on constantly in training.

Good luck at the army leadership course too. Will you be bossing people around after this? 😂

[SueAppleRun Graduate10 60minGraduate in reply to RunBrianRun]

Ha ha thanks Brian, I’m always bossing people around, it’s the team building I’m most interested in because our team is on its knees following Covid and staff shortages these last few years, new boss and I are trying to build a resilient high functioning team but….. these things take time, most of all though, sadly it’s for me 😂 I really fancy a days army training 😂

[RunBrianRun Graduate10 in reply to SueAppleRun]

Excellent. Sounds like it’s going to be a lot of fun 😅

I don’t know why but I couldn’t get the film Stripes out of my head when you said “Army training” 😂😂😂

[SueAppleRun Graduate10 60minGraduate in reply to RunBrianRun]

Saving Private Ryan is the film that comes to my mind

[Beatlesforever Graduate10]

Well done, a great run 👏👏👏 the challenge sounds fun, enjoy it, and your leadership training 💪 I've tried working on my knee lift but I find it very hard 😐

[SueAppleRun Graduate10 60minGraduate in reply to Beatlesforever]

I found the knee lift very interesting but it’ll take time before it feels natural

[Martlet76]

Thank you very much as ever.Could you tell me which app you use for your running programme?

Does your music play list get merged with the coach?

And does this app also generate your maps?

I don't use anything and I don't know where to start.

Thank you

M76

[SueAppleRun Graduate10 60minGraduate in reply to Martlet76]

Hi, I use an app called Nike Run Club, this has guided runs as well as plans to follow, I’m following the half marathon plan. Each run has its own playlist but you can turn this off and play your own music, the music fades when the talking happens, it does show the map after your run, do you have Strava? that shows your run and all the interesting stats like time and pace, Both these apps are really useful to have and both free.

There’s also Zombies run another app which takes you through a post apocalyptic world but I think you only get one run a week for the free version, I use that sometimes just for the fun of trying not to be caught by zombies.

I do recommend the nike one and Strava to keep you running

[Martlet76 in reply to SueAppleRun]

Thank you very much,

Have a good weekend

M76

[LottieMW Ambassador]

I need to do some speed runs too! Well done for running stronger and faster! 👏🏼

[SueAppleRun Graduate10 60minGraduate in reply to LottieMW]

It felt great, bit puffed out but nothing i couldn’t manage