Speed run

[Yesletsgo]

I woke up a bit too late to do Parkrun so, as per my 'planning' yesterday, decided on the second guided run of the NRC 10k plan, 'First Speed Run'. Husband came too. He doesn't wear headphones and generally is a bit dismissive of guided runs so I have to tell him what to do. It's always gratifying when that happens 😂

Coach Cory is great, such an encouraging voice and a bit more focussed than dear old Coach B. I relayed his instructions, expecting Mr Y to run the intervals at his 5k pace, but he said he'd follow me. Warm up done, the first of 8 intervals of 1 minute with a 1 minute recovery between each.

It's been a while I've had to consciously think about speed/effort/pace so off I went. Checking my watch I realised my pace was much faster my normal 5k. At this very moment Coach Cory told me not to overdo the first interval. Was he hiding behind a bush? There aren't any in the flat farmland landscape where I run so he must be telepathic.

Subsequent intervals got faster (apart from one of them) with the recovery period being used to bring my heart rate back down to something sensible. Despite the numbers it felt very comfortable, perceived effort was only 5-6/10 rather than the flat outness that the HR monitor suggested.

I realised as I was skipping along that we were probably a lot closer to my husband's 5k pace than mine. Not only that, I doubt I could crack along that quickly for a whole 5k but it's good to stretch yourself occasionally, isn't it? Still wouldn't have cracked the elusive 30 minute 5k but hey ho, that's not a particular ambition.

At the end of the run I gently jogged to the end of the path. For some reason the NRC app only recorded the guided run section so I may add the extra bit manually just for completeness.

Husband sprinted off home while I walked the rest of the way. That nice Mr Garmin has knocked a year off my VO2 age. Despite my efforts I'm feeling pretty energised and cheerful. Definitely a good way to start the weekend

[Mormor1 Graduate10]

I have noticed that Garmin seems to knock a year of Vo2 max after intervals and puts it back on again after long runs!

[Yesletsgo Ambassador Graduate10 in reply to Mormor1]

It giveth and it taketh away lol

[SueAppleRun Graduate10 60minGraduate]

Good old Garmin, rewarding you for your effort, it sounds great. But why can't I find the NRC 10k plan? I looked and looked

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

healthunlocked.com/bridgeto...

This is what you want!

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

Thank you

[Yesletsgo Ambassador Graduate10 in reply to SueAppleRun]

I really don't understand why it isn't on the app like the Get Started, 5k, HM and Marathon plans

[SueAppleRun Graduate10 60minGraduate in reply to Yesletsgo]

That doc is perfect though, I might do that plan before the HM one starting end of April

[Yesletsgo Ambassador Graduate10 in reply to SueAppleRun]

Maybe do it instead of the first few weeks of the HM plan, which take you up to 10k? Mind you, you'll have plenty of time for running by April

[SueAppleRun Graduate10 60minGraduate in reply to Yesletsgo]

Yes, that's the plan, I have 2 weeks before we go on holiday and have a plan in place for running, healthy eating etc so hopefully will have established a pattern for having more time, I don't want to just sit around and know I could. I might go back as relief for the odd shift but only about once a fortnight, I might decide I don't want to though

I was going to start the HM plan but I might do that one instead, I haven't run much this year

[MissUnderstanding Administrator Graduate10]

I love those speed runs. Sounds like you had a great time! The first interval is always a bit over enthusiastic for me too and I don’t think I’ve got any change of sustaining my speed run “5k pace” for a whole 5k!!!

The NRC app will only record the post guided run section if you press play at the end of the commentary and it sometimes still forgets. I don’t think it records your recovery runs between intervals. I’ve had issues with the paces for my intervals being vastly wrong-one sprint was slower than I walk!

Enjoy your post speed run glow-they're the best mood boosters!

[Yesletsgo Ambassador Graduate10 in reply to MissUnderstanding]

I just added an extra km which meant I got a 'ran 3 times this week' badge so win win

I like to keep a tally of how far I've run each month, that's my justification.