Still sort of following the NRC 10k plan, today's run was 'In Control' with Coach Sally. I'm alternating my normal runs with the tempo/speed runs on the plan and it feels like it's doing me good.
It was lovely and sunny but the wind was cold, from the north. Instead of running along the beach we chose to use the coastal path to shield us from the northerly. We're staying on the boat at the moment so I had the absolute brainwave that if we left our change of clothing/towel at the amenities block we could go straight to a hot shower after the run. Genius! Why did it take me so long to realise this?
We set off towards the cliffs but were distracted because the walkway along the outer harbour was open. Access has been blocked for months so instead of carrying on as planned we turned there. It was fantastic, it shelters the marina area so the view is splendid and an empty, level pathway in the sunshine is the absolute best.
The guided run starts with a 6 minute warm up and a stop for stretches. Husband used this opportunity to take loads of photos, then it was time to start with a minute at 'mile' pace. I went for it. No idea if I could do it for a mile but I could certainly manage a minute (very impressed with myself when I checked the pace afterwards, 5'17", I was FLYING!!). I've got a tendency to run too fast as I set off, this guided run makes the most of that enthusiasm.
Next interval was 3 minutes at 5k pace, then 5 minutes at 10k pace and finally 7 minutes at a relaxed pace. The idea was to finish with 'something in the tank'. It worked. We ended up a couple of minutes from the shower block and I have to say my plan worked beautifully 
The pic is of me in the first interval. I really like it, I look like a runner for once. My husband rather unflatteringly told me some of the other pictures looked more like an eastern cardinal buoy (sailing joke)
Sunday Morning Run: NRC10K #27 HILLS! 😱🥵⛰️
NRC intervals - 60’s
