I’m finally feeling better and it’s not a moment too soon! It’s been miserable time with cold and in so pleased to be recovered enough to start running again. Two days ago it was lovely chilled out comeback run, helpfully titled “Comeback run” with Coach B on NRC. Yesterday I was itching to get out and test the legs, so after reading about CBDB ’s brilliant speed run, I decided to try it out for myself.
Slightly short on time, I decided it was too far to my usual location for intervals. Second choice is another quiet country lane, not quite so flat (see picture). That would have to do. I put on a t shirt with a warm sweatshirt and grabbed a bottle of water. Five minute walk, five minute gentle run and start the podcast-“Next speed run”. There’s another five minute warm up run and I pause next to a gate to hang up my sweatshirt, put down my water bottle and stretch. The speed run starts in earnest and I decide this is the time to dig out some running fast music-Delta Heavy on Radio 1’s Drum and Bass show. Perfect!
Interval 1 is 5k effort. Coach B describes this as running with “strength” at a 7/10 effort. A minute feels like a good time, but I’m feeling strong. As I’m walking the recovery minute, I spot a buzzard watching me from a tree.
Interval 2 is 10k effort, a 6/10 run “confident and controlled”. I love this description. This is exactly how I felt running a 10k PB-pushing along with confidence but feeling under control and I could speed up or slow down if I wanted. The two minutes passes surprisingly quickly, but so does the one minute recovery!
Back to 5k pace for interval 3. It’s interesting doing this just after 10k pace. I focus on feeling strong and running with just a little more effort. My watch confirms that I’ve got this right which is satisfying.
Intervals 4 and 5 are both mile pace for 45 seconds. Coach B calls this “fun” pace and an 8/10 effort. He’s right-it’s so much fun belting along the lane, for the first thirty seconds anyway! I think I might have gone a little hard and it’s struggle to run for the full duration. I pull back a little for the second interval and it feels better. Surprisingly, that ends up being faster than the first!
The second half of the run feels like a bit of a blur as I get more fatigued. I’m glad of the water by the side of the road. I only wish I’d bought snacks for afterwards! The intervals run from 10k, to 5k, to mile pace, to a final thirty then fifteen seconds at “best pace” which is whatever you want it to be. I choose an all out sprint and I’m amazed to see something beginning with a 3 for the first time ever. Am I the only person who literally claps themselves when they’ve done something they’re proud of? Luckily it was quiet and there were only birds to see me! Pull on the sweatshirt. Pick up the water. A short, slow jog home, a post run yoga stretch routine with Adriene and a bath, then I’m done.
I really enjoyed this run and I’d definitely recommend it. It’s great to try out running with different effort and really satisfying to see that my legs do have more than one gear! It was just the right thing to shake me out of my “haven’t run in a while” gloom. The words were really useful in helping me channel the right sort of effort. I’ll use those again. The next run will be a short recovery run. So glad to be back!
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you make it sound like fun MissU. I’m almost tempted to give it a try sometime… We’ll done you for getting back out there, glad you are feeling better xx
It really was fun! I always try and treat that sort of run as a bit of an opportunity to listen to music that makes me run too fast on comfortably paced runs and to really enjoy pushing myself. It’s really hard but really satisfying. I love the feeling of being exhausted at the end of it knowing you really gave it a good go.
Sometimes it’s nice to try something different. Nike Run Club speed runs are all about effort rather than pace so anyone could try them if they wanted. There’s also nothing to stop runners deciding they want to try running just a little faster than usual for the intervals instead of going for the full 7/10 (for example) effort. Occasionally I’ve cut the workout short and cooled down before the official end. The great thing about all running is you can adapt it to work with what you enjoy most and what will help you stay injury free.
Thanks! I was originally thinking of another slow and steady run but I fancied something different. It was a good decision! I figured if I started and I wasn’t feeling it, it would be easy to just switch to an easy run with Coach B. He’s very flexible in that way!!
Thank you! Speedy speed runs are pretty much the only time I pay attention to pace, and then it’s with a healthy dose of scepticism. GPS signal is a bit dodgy round here! I try and keep an eye on the general trend as a way of encouraging myself. It’s really nice when a new number pops up! No way I’d be managing that for more than fifteen seconds though!!!
Thank you! I’ve been doing these sorts of run for a little while now-I think it was June last year I first did the HM plan so it must have been then. It takes a bit of practice and experience. You’ll absolutely get there. The main thing is just to have a go and enjoy yourself!
I’m due a recovery run today-it’s supposed to be the Thank you run but I’ve done that recently. I’m sure NRC will have another interesting looking option!
Thanks! It’s really nice there are a few of us working our way through them. They’re such good runs and not at all the sort of thing I expected to enjoy before starting the HM plan. Sometimes it’s great to be taken right outside your comfort zone, especially with a friendly voice in your ear to keep you going!
I was so surprised by the 3. I’m not taking it as super accurate but I’ve noticed generally the intervals are faster than they used to be. I couldn’t hold it for any longer than the fifteen second interval though!! Still really nice to see!
So glad to see you back too. Intervals are just so satisfying aren't they? I've done that run but not for a while, looking forward to getting fit enough to try again.
Thanks, and I absolutely agree! I always think that you can have feel like you’ve had a really great workout in a really short amount of time with intervals. I love the long, slow runs through lovely scenery too but in a very different way.
I didn't expect to enjoy intervals so much, and our first fartleks were a hoot, poor Willow gave the middle one all he'd got and hadn't realised he was only half way through, Enjoy your next run whether it's long easy or shirt hard, it all makes us feel more alive
Thanks!! The legs most definitely felt like they’d had a workout. A great feeling! Already looking forward to next week’s speed run. Today I’ll be taking it easy with a gently pootle over the fields.
Thanks! It was a great run! The bonus with intervals is that you get some recovery time…this one had a minute between each one. That was enough time to write down some of the key things. I loved the words describing the paces and really wanted to be able to remember them. Usually, when helpful stuff pops up on the guided runs, I’ve forgotten it by the time I get home!
I absolutely love a twenty minute run. It’s my favourite run duration-long enough so you feel like you’ve run but not too long to get in the way of life too much. Glad you’ve been out too! Long may that continue 🏃♀️❤️🏃♀️
Hi MU beautiful picture. It reminds me of the country lanes I run round just outside my back door. It looks familiar. Anyway pleased you are feeling much much better and those pesky cobwebs have gone🏃♀️😂😂
Glad you are feeling better and that nike run is great! Great description and love the music choice! I got out today and did an easy HR run. Nice to be out again!
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?