After an early start taking someone to the airport, shopping and a lazy day, my neighbour didn't get home until 4pm so we went to the park and she ran run 3 week 2 C25k and I ran the second speed run of NRC HM plan. I was hot and I felt a bit down but worked out my 5k pace would be 8 mpk and my mile pace would be 7.30 ish. 5 minute warm up walk for both of us and we are off. My watch says my 5k pace was 7.30 mpk and less then I got to the mile pace interval in the middle, faster, it was hard work and for once I didn't really enjoy it, but I was satisfied with what I did. The last interval at mile pace I fizzled out in the last 15 seconds, hot and puffing.
First kilometres took 10.13 and included the warm up walk
Second kilometre took 8.31.
Third kilometre took 8 58 and I was done.
I came home and ate and moped then went out with daughter and dog. I feel a bit better now.
My neighbour said she was pleased she did that but found it really hard. When I got home just now I could hear notes on the saxaphone playing next door, 😃 I lent my spare to her and she's learning to play, we can play together sometimes.
Have fun in the sun all VRB's and smile when you can.
Didn't take photos today so here's another of the river. We will be back there in Saturday
Written by
SueAppleRun
Graduate10
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It’s great that you are able to do your runs and support your friend on c25k too. The speed run you just did was a toughie and I also fizzled at the end of that one- so many intervals I thought they’d never end! I’m sure we’re getting stronger for the effort! 😁☀️
Hi Sola Well done on your speed run NRC HM training . I think you are amazing. I don’t think I could do a HM….. there’s too many hills here😂😂.Beautiful photo too!🥰
Ha! No, last night was a bit of a waste of time, I seem to sleep well for a few nights then have a night where it's just not happening. The book was Hard Time, by Jodi Taylor, the second in the Time Police series. A light-hearted read about time travel and what can go wrong, but I can read practically anything and enjoy it 😄
Well done, Sola. That run sounded like hard work, I could never get the hang of mile pace, 5K pace! Always guesswork. Sorry you felt a bit low. That’s what makes us human I’ve been told. Tomorrow is another day x
That's very true Jools, for me mile pace was just below as fast as I could go, I knew if I went faster I wouldn't be able to keep going, it was ok and I might do it again some day, I like the change of pace from my usual slow plod .Yes tomorrow is another day, and I will smile , thank you x
when I was doing intervals it started at 10K pace, then 5K pace, then mile pace. I had no idea. So I just started really slowly. Moved up a notch to slow ish, then moved up to just a bit faster than that 🤣
Not exactly very technical and easy to miscalculate! I did speed up close to the end and it is fun to vary the pace. I cheat though and run slower than I should.
No should about it! Your slow is still faster than my fast 😂, I'm thinking negative splits though which will mean running as slow as I can to start with and seeing if I can increase a little each k. That'll be my aim for my next long run which will probably be tomorrow
It may not have been your best run but you showed up consistently once again for yourself and your neighbour friend - and that’s awesome and that’s what counts Sola!
I really needed a run yesterday as felt quite tense because of some stress and I find running always helps me with that but instead I had to force myself to do my lower body strength session or I wouldn’t be able to fit it in this week. I didn’t feel like it but I reminded myself there are workout and rest days I just don’t feel motivated or revved up to do because of varying factors but each one has a purpose and will make me stronger as well as a better runner. I know this to be the same for you too
Absolutely! I just felt rubbish yesterday so I went outside in the evening and washed the car, I felt better after too 😁 I must remember that and wash it more often
I've heard on here that you're supposed to run at a conversational pace ... so will there come a time, I wonder, that you two run at saxophone duet pace? 🤣
No lol that won't happen, but we are making a lot of sound which adds to lung strength, the two go together, more running better lungs to play music on sax, more sax playing better lungs to run 😁
They talk on these podcasts about effort not pace. Your 5K pace should be about a 7 out of 10 effort on that day. This will mean a change of pace each time you run if you are anything like me...some days a 7 effort might be 7:30, the next day it might be closer to 8:45... give yourself a chance to finish the podcast without fizzling...then you'll feel good about the run and feel you've made progress.
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Sprint, jog and repeat
Hill repeat day...😩😀!
Nice run, naughty finish ;) 
16.7K at last a 10 Mile run
