After a promising sunrise Tuesday morning, it ended up a dank and foggy day… 😶🌫️ 🌫️
Having been away for a break…which included running away (literally!) from a thunderstorm ⛈️ then repeating “Just A Run” for Tim’s Run, I was ready to resume the NRC 10k plan. To assuage the pedant in me, I am running *all* the runs…but not all 5 in one week! 😳
So it was time for another speed run. So far I didn’t think I was really getting the hang of them…I’ve run “The First Fartlek” quite a few times, I enjoy it, and I totally get it…I think CB helps 😂 …but these are a totally different kettle of fish to me….🤷🏻♀️
So this is meant to be about 30 minutes, so I should be able to fit it in around the River Walk (a 2 mile circuit), especially if I run some extra loops at the top around the bowling green.
This run had good old CB, plus Andy Puddicombe from Headspace. Even though it was a speed run, the emphasis was on your own personal effort…not the numbers on your watch or app. Relax your brain and allow yourself to run…keep a soft focus…count your steps if you become distracted…There would be intervals at 10k, 5k, and 1 mile effort/pace with recovery in between.
…so pretty easy to follow…soft focus, well it was still quite foggy along the river…and counting steps reminded me of my first weeks of C25k, where I counted off the seconds, desperate for the running bits to end so I could walk! 😂
So this time I felt I’d managed to differentiate my different efforts for 10k, 5k, and 1 mile, although I’m not pushing the effort. This difference can actually be seen in my interval timings, so I’m quite chuffed with them. ☺️
I even got the timing correct to leave about a 5 minute walk to the car! Yay!
So…I really enjoyed the run, the coaching, and my tunes 🎶 Still not sure though if I’m properly matching my effort to the race pace…😬
Pix from L-R, Top-Bottom…
Sunrise, weather, foggy weather…
HR on Fitbit, trees, Strava Pace Zones…mainly Z2/Endurance…
NRC totals, NRC splits (5mins easy, 2x3:30 10k, 2x2:30 5k, 2x1:30 1 mile, plus 30 seconds of “Celebration Run”…defo all getting faster!), and yours truly ☺️
You can see the damp from the fog in my hair!