Sunday Morning Run: NRC10K #27 HILLS! šŸ˜±šŸ„µā›°ļø - Bridge to 10K

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Sunday Morning Run: NRC10K #27 HILLS! šŸ˜±šŸ„µā›°ļø

LottieMW profile image
LottieMWAmbassador
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Run 27ā€¦ā€Hill, Hillier, Hilliestā€ā€¦a27 minute Hill Speed Interval Workout! OMGā€¦intervals on a hill/incline with Coach Sally McRae.

So even my warm up walk was uphillā€¦5 minutes up the road, then I turned and jogged back. In my head I had envisioned me channelling my inner Kate Bush and running up the hill ā€œwith no problemā€ šŸŽ¶

The theory was that I would be running up fast, and running down slowā€¦so the recovery was twice as long as the preceding run to end up back at the bottomā€¦

In reality my ā€˜runningā€™ up the hill was slower than Coach had bargained for, and even though I ran really slowly down hill for the recovery partā€¦I ended up further and further down the roadā€¦ šŸ˜‚šŸ¤¦šŸ»ā€ā™€ļøšŸ™„

We got there in the endā€¦and I guess it was funā€¦but jeez my legs were burning šŸ”„šŸ˜¬

The Strava stats were much better than the NRC onesā€¦average pace of 9:35/km (elapsed was 10:51/km)ā€¦šŸ¤·šŸ»ā€ā™€ļø

For the technically minded: 5 minutes warm upā€¦1 minute at 10k paceā€¦2 minutes recovery, 45 seconds at 5k paceā€¦90 seconds recovery, 30 seconds at 1 mile paceā€¦1 minute recovery, and repeat 3 timesā€¦

So NRC gave me 11:04, 9:52, 11:42 at 10k pace/effortā€¦9:10, 11:07, 11:19 at 5k effortā€¦10:50, 9:09, 10:06 at 1 mile effortā€¦yeahā€¦I have no idea either šŸ˜‚šŸ˜‚šŸ˜‚

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LottieMW profile image
LottieMWAmbassador

Cool Down Walk over on Active10 šŸ˜‰šŸ˜Š

healthunlocked.com/active10...

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate10

I did that run a couple of weeks ago. Loved and also hated it! I loved it really-properly hard though. Well done!

I noticed some of the same as you-I had a little longer to catch my breath at the end of the longer recovery intervals. I didnā€™t mind that at all! Instead of going further down the hill, I just wandered about a bit on the spot.

I donā€™t think the NRC app is great at distance/timing accuracy. I had one flat out sprint on the flat the other day where it thought I was going at a pace of about 14min/km which I know is a fair bit slower than I walk. I had a bit of a grump that my stats wouldnā€™t show my Herculean effort so what was the point of having done it. The. I had strong words with myself and shook it off!!

You should be mega proud of that run today. Those hill sprints take some serious guts to take on and make it through šŸƒā€ā™€ļøšŸ’ŖšŸ—»

LottieMW profile image
LottieMWAmbassadorā€¢ in reply toMissUnderstanding

Thank you. I was seriously amazed (and impressed!) at the times on Stravaā€¦I know it was a speed runā€¦but it was up hill after all!!!

Itā€™s basically up hill all the way from my house once I hit the main roadā€¦thatā€™s the pic on the right. On the left is the bit I planned on running upā€¦I think I got to the top once, but ended up further and further down the main road šŸ˜‚šŸ˜‚šŸ˜‚

I can see me repeating it again in the futureā€¦šŸ˜œ

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate10ā€¢ in reply toLottieMW

I bet youā€™d like ā€œRunner Upā€ too. I loved that one last time I did it.

I donā€™t find 5 minutes long enough for a warm up for a speed run-I tend to add a bit on to the start. Maybe thatā€™s just me though!

LottieMW profile image
LottieMWAmbassadorā€¢ in reply toMissUnderstanding

I always start with the good old brisk 5 minute walk! Then Iā€™ll do the NRC 5 minute warm up run šŸ˜ŠHmmm I may well have a look at ā€œRunner Up ā€œ šŸ˜‰šŸ¤”

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

Crikey Moses that sounds fun but hard, that's on your 10k plan? I better do that plan before the HM one, that's the summer organised, but very well done you

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate10ā€¢ in reply toSueAppleRun

Thereā€™s a lot of cross over with the 10k and HM plans. Iā€™ve done this run as part of the HM plan. Itā€™s mainly how long the long runs get thatā€™s different.

I absolutely love the speed runs. To some extent, they can be as hard as you want to make them depending on how much you decide push yourself that day. The coach often says ā€œitā€™s time for your 9/10 effortā€ (or whatever) but thereā€™s nothing to stop you just picking up a little bit if you wanted to take it a bit easier. I usually walk all the recovery intervals if itā€™s a flat interval run. Sometimes I might skip the last few if Iā€™m too tired or short of time. Absolutely nothing wrong with adapting for the effort youā€™d like to give that day. I always make sure that Iā€™ve got a recovery day planned for days after intervals and really stretch well before and afterwards.

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateā€¢ in reply toMissUnderstanding

That's helpful to know, after a very lazy winter I'm building back up and maybe I'll try the HM plan as I've been planning for it for over a year, along with retirement and time to fit the longer runs in, while still working I'm just increasing the days I go out

LottieMW profile image
LottieMWAmbassadorā€¢ in reply toSueAppleRun

Thank you! I was impressed by my Strava statsā€¦not so much with NRC šŸ˜‚

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateā€¢ in reply toLottieMW

I forgot to check my NRC stats from my easy run this morning

LottieMW profile image
LottieMWAmbassadorā€¢ in reply toSueAppleRun

šŸ™„šŸ¤¦šŸ»ā€ā™€ļø

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateā€¢ in reply toLottieMW

Can't find them šŸ¤£

LottieMW profile image
LottieMWAmbassadorā€¢ in reply toSueAppleRun

šŸ˜‚

Doris8 profile image
Doris8Graduate10

well done on your run and walk. A well deserved breakfast .

LottieMW profile image
LottieMWAmbassadorā€¢ in reply toDoris8

Thank you!

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