A plan works out, good to be In Control

[Yesletsgo]

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)

[MissUnderstanding Administrator Graduate10]

Great picture. Great run! Coach B says that everyone looks amazing running at mile pace. Letting it rip like that is so good for the endorphins. It must have felt amazing to look down and see 5”17 on your watch. Absolutely brilliant.

I have exactly the same thoughts regarding running mile pace for a mile, or 5k pace for 5k etc… One day I might have to try it!

[Yesletsgo Graduate10 in reply to MissUnderstanding]

I was running so fast and concentrating so hard that looking at my watch didn't even occur to me. It was only when I stopped and saw the result that I realised what had happened

[MissUnderstanding Administrator Graduate10 in reply to Yesletsgo]

That’s absolutely brilliant. It’s such a boost when you see something like that on your run report.

[Beatlesforever Graduate10]

Indeed that is a runner I see on that pic! Very well done, a braver runner than me, I chickened out 🌊🥶🏃‍♀️

[Yesletsgo Graduate10 in reply to Beatlesforever]

It was a gorgeous morning and even the wind wasn't too noticeable thanks to the shelter of the cliffs.

Don't you find that you decide not to run and feel sort of snug and cosy indoors, then see other runners braving the elements and kind of feel cheated (actually, I don't always feel cheated, sometimes I sit there thinking they're the ones who are bonkers and I'm the one who made the right call 😂)

[Beatlesforever Graduate10 in reply to Yesletsgo]

Haha yes, absolutely. I think yesterday I was probably the one other runners were thinking that about - it was just me and a couple of brave dog walkers on the seafront 😂😂

[SueAppleRun Graduate10 60minGraduate]

That's a perfect picture, and what a run, then straight in the shower, fantastic

[Yesletsgo Graduate10 in reply to SueAppleRun]

Thanks, it's great when it all goes according to the plan 😁

[nowster Graduate10]

Mostly black with a yellow middle, your cones pointing away from each other, and flashing three times?

[Yesletsgo Graduate10]

East is two triangles, one on top of the other with the bases together, flashes once. The west cardinal has the points together and flashes 3 times. The 'mnemonic' is that the west cardinal is a 'western' lady and the east is a Russian lady (sailing mnemonics are mostly pretty unsophisticated).

[nowster Graduate10 in reply to Yesletsgo]

I was going off en.wikipedia.org/wiki/Cardi...

[Yesletsgo Graduate10 in reply to nowster]

To be a west cardinal would be quite flattering 😂