More speed/pace thoughts

[Yesletsgo]

So, considering I wrote two whole sermons on why speed isn't important just the other day, what did I do this morning? Yep, an interval run where I must have checked my pace about a million times😂

It's not because I don't practice what I preach, it's just that running the same pace all the time gets a bit....boring for me. An interval run shakes me up, pushes me beyond what's comfortable and is generally really good fun.

Today I did NRC's Slow Down 2 Speed Up guided run - a 5 minute warm up, then two 3:30 minute intervals at 10K pace, two 2:30 intervals at 5k pace, two 90 second intervals at mile pace and finally 30 seconds at Best pace, all accompanied by Coach Bennett and Andy Puddicombe of Headspace. Headspace plus those fast runs? I didn't see how that would work at all.

As I started the warm up I had to stop. It felt like the ITB on my left, which has never bothered me, was playing up. I could barely walk, so I paused the run and did some stretches. I started walking carefully, the pain decreasing as I went, until a minute or two later I felt confident to run very slowly and complete the warm up.

After this, no problems at all. I was checking my pace from time to time, mostly to ensure that I didn't set off too fast for the 10k intervals and then to make sure I was going a bit faster for the 5k ones.

For the mile intervals I pushed myself. I could feel my heart and body protesting and was very grateful for the longer recovery intervals (no need to check my watch to know I was going faster). Finally, the Best Pace bit. I channelled my inner Terminator and sped off down the path for 30 seconds of glory. I looked at my watch. Wow, this is the effort it would take to get a sub 30 minute 5K for me!! I can't even keep it up for 30 seconds, (3 seconds?) let alone 30 minutes!! I feel vindicated, going that fast just wouldn't be worth the effort.

Strangely, on checking the dreaded numbers it turns out that my first mile pace interval was as fast as my 'Best Pace' interval, which felt much harder work. This must be the contribution that tiredness makes to your performance.

Oh, and Headspace actually worked really well with the faster bits - it was all about anchoring yourself to the rhythm of your feet and keeping your mind blank. All in all a really good run

[Annieapple Administrator]

🍏I love those NRC runs too and agree they are fun and beat the boredom! They do help me to run further. Love those clouds in your photo! Thanks for post. Enjoyed it!

[Yesletsgo Administrator Graduate10 in reply to Annieapple]

Thanks, I find I forget how much I enjoy the NRC runs. It feels like I learn something when I do them

[SueAppleRun Graduate10 60minGraduate]

I've done that one and enjoyed it, glad you did too

[Yesletsgo Administrator Graduate10 in reply to SueAppleRun]

Great minds think alike SueAppleRun

[Sax64 Graduate10]

I'm a fan of intervals. I'll have to look that one up and give it a go. I tried the Triple 7s recently, and I went out to fast and it became too hard to keep the pace going. I think shorter intervals suit me better right now.

[Yesletsgo Administrator Graduate10 in reply to Sax64]

I really like the Triple 7s, why is it I can run 5k, presumably at my 5k pace, but to run at 5k pace for 7 minutes is a killer 😂?

I really enjoyed today's run, I've actually felt energised all day despite getting through a lot, highly recommended.

[Petem56 Graduate10]

Hi YLG, I check my pace continuously, not to get faster, but to steady my speed, I find that at parkruns with some doing sub 18 mins 5k and the crowd effect, I tend to speed up and go too fast, so I have my watch set to show my pace for each kilometer.

[Yesletsgo Administrator Graduate10 in reply to Petem56]

I know what you mean. I'm far more likely to be checking to see if I need to slow down. The competitive effect at Parkrun is a mixed blessing!

[MissUnderstanding Administrator Graduate10 in reply to Yesletsgo]

You’re not alone there!

[Beachcomber66 Graduate10]

Just another perspective on intervals.

I have decided that I would like to run a HM PB this year. Why?Good question! I think it is because after a couple of years of reverses, running and otherwise, I have got into the habit of running most runs slowly, and long runs really slowly. When you think about it, running 21.2K at 7min/k pace rather than 7min 45 seconds per saves about 16 minutes. A little speed uplift goes a long way. No doubt that is why intervals and tempo runs are an integral part of the NRC HM plan; so I have been getting reacquainted with them.

The risk for me is that in trying to run faster, my stride length can increase to a point where my knees need physio. So I never try to run at top speed. I don’t even know what it is, although I did injure myself on a 5.35 minute 1k. Instead, I have found three different interval paces; mile, 5k, and 10k. I imagine those paces will gradually increase as the programme progresses, but that will happen naturally. I don’t look at my watch during the intervals. I think that helps to develop my “feel” for the different paces. Probably a bit of 71 year old’s caution in that, but these days intervals for me are about a gradual build up to running a bit less slowly on my long runs ….we will see!

[Yesletsgo Administrator Graduate10 in reply to Beachcomber66]

I completely get the idea of trying for a PB, especially for HM. I didn't realise how long the HM was until my daughter in law ran one (her pace was around 8:30/km). I set off for a 5k at the same time as she started, then drove for 2 hours after eating breakfast, showering etc and realised when I arrived that she was still running. I admire anyone who can do that.

Training so that you can cover the distance in less time makes perfect sense. If I thought I could do a HM in under 3 hours I might consider it. Not likely to happen any time soon.

Good luck with the training, and good luck with the HM!

[RunBrianRun Graduate10]

There’s nothing necessarily wrong with speed if that’s your bag. You just need to be careful how and when you apply it. Pushing yourself now and again is good for your body provided you know your limits.

[Beachcomber66 Graduate10 in reply to RunBrianRun]

Agreed Brian. I have never picked up an injury by running easy pace.👍

[Yesletsgo Administrator Graduate10 in reply to RunBrianRun]

Speed has a place but it isn't the be all and end all. If we measure our success as a runner purely by our speed it would be very disappointing for most of us. Running fast just for fun is something entirely different (as long as we are allowed to set our own individual definition of 'fast').

[Gthants 60minGraduate]

Must try this one in a few weeks when I am more up to it. Must admit I'm very confused by the different paces and I'm definitely going to go for the more random - fast to that lamppost, slow for a bit, oh, ok - another fast bit, now take it easy kind of approach! 🤣

[Yesletsgo Administrator Graduate10 in reply to Gthants]

The coaches explain what they mean by 5K or 10K etc pace at the start of the run, it's about the effort you put in rather than the speed you go.

Nothing at all wrong with a bit of random speeding up and slowing down though

[MissUnderstanding Administrator Graduate10]

I absolutely love a speed run. Once a week so I’m no more than 20% speedy to 80% easy but for me, there’s nothing like tempo run or intervals to put a massive smile on my face. If sprinting up hills is involved, even better. Fartlek, for whatever reason I don’t enjoy so much.

Glad your pain subsided. Sounded like a really great run for you. Properly smile inducing! Intervals can be some of the best headspace runs when you can almost think of nothing else but keeping moving and keeping breathing! I haven’t tried that one yet. Another to add to the list!