NRC 10k Plan Week 1 Run 2: Intervals with Cory

[CBDB]

How is everyone doing on their 10k plans?

Mine was the 2nd run of the NRC 10k plan! Intervals with Coach Cory (“First Speed Run”)

Weather was gloomy. Music, as always, great. I’m currently listening to the Spotify playlists around Lucifer, as their soundtracks have such a variety of different songs through the last 30 years of pop and rock and jazz.

My route is brilliantly level for intervals, although the one long-ish slope comes just at the first minute interval! Of course, it does! 🤣

And my run was in the top 10% of my runs at this distance, so I’m pretty happy. Knees feel very strong, back strong as well, at least whilst running, even if not quite feeling that strong whilst rowing.

Post running, I’ve expanded my stretches to add some work on my “scapular(?)”, so basically push-ups with shoulders only. Hopefully that will help with my upper shoulder pain whilst rowing. Link to the Scapular Push-up: redefiningstrength.com/scap...

How is everyone else doing on their 10k plans?

[AlMorr Ambassador Graduate10]

Congratulations to you CBDB on completing run 2 of week 1 of your NRC 10K plan, I am sure you are enjoying your running, onwards and upwards, I have now ran 31/10Ks, perhaps No. 32 in a few weeks time but I might keep going to run 16K /10 miles. 😊 🏃🏾

[CBDB Graduate10 in reply to AlMorr]

woohoo! Here’s to our next 10k! I’m rather in the handfuls, so once I get to 10k again, it probably is something like my 8 or 9th 10k. (Need to count them ) So I still need to really consolidate that distance and it sounds like you’re firmly there!

[AlMorr Ambassador Graduate10 in reply to CBDB]

👍

[Fran6500]

Hi, Good to hear you have done the second run and you are feeling strong.

I did the First Interval Run on Tuesday this week. So my second run. I just listened to Coach Cory without music but will listen to music when I'm doing "straight" runs. Unfortunately, I woke in the night feeling a sore throat stretching upto my left ear. Since then, I have had a small sniffly cold and feeling tired but sore throat gone. Being sensible😀 😂 I have not run since but hope to do runs 3 and 4 this weekend. As run 4 is another speed run, which does tire me, I'll probably do the run 5 long run on Wednesday. I have yoga on Monday and Thursday next week so they are my strength sessions for next week. After that I'll start week 2 and am looking forward to the structure.

I have done 10kms before and half marathons but am looking for this to consolidate my base fitness as I felt I lost it over the summer when we were very busy in the UK.

Good running to all of us!

[CBDB Graduate10 in reply to Fran6500]

Wowsa, full schedule despite sore throat. Hope that sniffly cold does not make any more appearances!

Music is really important for my running, but I’ve tried in the past other things, as well as running without anything. But I definitely prefer music.

Hhere’s to us getting to 20k again! We got this!

[Doris8 Graduate10]

I’m not doing the 10 km plan but I enjoy reading your posts. Good that your back ok whilst running. 👍

[CBDB Graduate10 in reply to Doris8]

Awwwhh, thank you, yes. As I’ve found out, when I regular run I have no back pain when walking. Now I should exploit that and do more walking …. 🤔🙂😃 especially seeing some awesome walks rolling by on our Active10 forum! So thank YOU for the inspiration!

[SueAppleRun Graduate10 60minGraduate]

Aren’t you doing well? I’m loving reading your posts and how you are stronger than you were

[CBDB Graduate10 in reply to SueAppleRun]

Yes, I do find that amazing. Newest thing I discovered is that my balance has improved, again.

Thanks to running, and to James Dunne workouts, but most - I think - my zero drop shoes which have allowed my feet to be more grounded. (I still struggle, though, with planks, deep curtsies, back lunges, crows, asian squats, etc etc )

[LottieMW Ambassador]

felt rubbish yesterday, along with the rubbish weather, so did #2 this morning.

Felt good, although I ended up more Fartlek than Intervals…as in I didn’t stop, just dropped back to an easy pace in between the speedy bits. 😬🫢

[CBDB Graduate10 in reply to LottieMW]

Nice one! Hope you feel better! Weather was good here, this morning.