It was called 60's: With Coach Blue.....it all... - Bridge to 10K

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It was called 60's

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate
โ€ข44 Replies

With Coach Blue.....it all felt a bit more serious than Coach Bennett! I wasn't sure it was a shorts day but all my running leggings are lounging by the washing machine, the ones with pockets are anyway and I do like pockets. So shorts it'd have to be, I teamed them with a thin long sleeved top, but of a mistake, I know it's November but it's mild out there. 13 degrees and the sun came out half way round.

Anyway, enough of that, I chose a daily mix on Spotify and an interval run called 60's, I haven't done a guided interval run for ages, I call parkrun my interval run which is run fast as long as I can then walk while I catch my breath.

Off I went.....5 minute warm up which I chose to walk at a brisk pace that wasn't that brisk but no matter then stretch a bit and 60 seconds at 5k pace, with 60 seconds recovery, more walking, 4 times then 2 minutes recovery. I kept my 5k pace to just over 8mpk, not sure I could have kept it up for 5k but it felt nice and gentle .

Then 60 seconds at 10k pace 4 times , slower and it felt so easy, I kept those at around 9mpk.

Lastly 4 lots of 60 seconds at mile pace....Coach Blue said it wasn't a sprint and I didn't sprint but ran harder and enjoyed the push. and kept those at around 6.40mpk

And done....I absolutely flipping loved that run ๐Ÿ˜.

What have I learned? I snacked too much late into the evening yesterday and wasn't totally comfortable, I can run a bit faster, and I want to do it again, so I will ๐Ÿ˜„. Oh and I just about got negative splits ๐Ÿ˜ the NRC stats don't include the 5 minute warm up or the cool down , I stopped my watch at just over 30 minutes and just over 3k.

I'm aiming to go to Worthing parkrun tomorrow, but we are forecast 44mph winds and rain so it might not happen.

Run happy or rest well and for the racers amongst us enjoy yourselves and good luck!

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SueAppleRun profile image
SueAppleRun
Graduate10
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44 Replies
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Beatlesforever profile image
BeatlesforeverGraduate10

I love that run! Coach Blue is probably my fave, I find him so motivating ๐Ÿ˜€ very well done, glad the weather behaved! ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ’ฅ๐Ÿ’ช๐Ÿ๐Ÿƒโ€โ™€๏ธ

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toBeatlesforever

He was motivating, not so banterish as Coach Bennett, I'm planning to do that run once a week to see if I get faster ๐Ÿ˜

Beatlesforever profile image
BeatlesforeverGraduate10โ€ข in reply toSueAppleRun

Great idea! ๐Ÿ‘

Doris8 profile image
Doris8Graduate10

Well done. Good for u. Shorts!! The weather is so changeable. Think better here Saturday and Sunday. Actually sun shining wring this just now. Whatโ€™s thatโ˜€๏ธ

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toDoris8

Sun's out here too but it comes and goes, thanks Doris, I just wish I could do more

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate10

I love that run too. You did such a great job with it-seeing those faster times must be so satisfying. Youโ€™re nailing it! Fingers crossed for parkrun but have a great day whatever you end up doing โค๏ธ

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toMissUnderstanding

Thanks, it might happen, depends how much rain when I wake

Jools2020 profile image
Jools2020Graduate10

Well done, Sue! I really like that interval run, too. ๐Ÿ˜Š

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toJools2020

Thanks ๐Ÿ˜Š I'm getting lazier and lazier Jools, pootling about and not doing much, I thought it was time I did something, I loved that run

Jools2020 profile image
Jools2020Graduate10โ€ข in reply toSueAppleRun

Thatโ€™s why I booked onto the online course! Now Iโ€™m told what to do. I donโ€™t always like it before i do it (like hill reps!) but itโ€™s what I need.

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toJools2020

Yes, it's useful having guidance

grumpyoldgirl profile image
grumpyoldgirl

Ooh you're hard core still in shorts! I've just dug out my winter leggings in readiness ๐Ÿ˜

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply togrumpyoldgirl

It was so warm out I wished I had no sleeves by the time I got home

grumpyoldgirl profile image
grumpyoldgirlโ€ข in reply toSueAppleRun

It's really hard to judge at the moment, weather changes every five minutes!

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply togrumpyoldgirl

It seems to

Annieapple profile image
AnnieappleAdministrator

๐Ÿ๐Ÿ™Œ Well done Sue! Had a laugh at the kit story! Rings true for many of us at times ๐Ÿคฃ

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toAnnieapple

It's all hanging up to dry now, should be dry by tomorrow ๐Ÿคฃ

Oldfloss profile image
OldflossAdministratorGraduate10

Great stuff, you! Shorts!! I had my winter weight leggings on this morning!!!Take care tomorrow xxx

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toOldfloss

It's milder here, Worthing is cancelled xx

Oldlady64 profile image
Oldlady64Graduate10

Hope it goes well for the park run. Itโ€™s been cancelled here as itโ€™s all flooded!

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toOldlady64

Been cancelled here too

Dexy5 profile image
Dexy5Graduate10โ€ข in reply toSueAppleRun

Yes , weโ€™ve cancelled too. The other 2 Portsmouth events will be very wet and muddy so Iโ€™m staying in bed tomorrow

Dexy5 profile image
Dexy5Graduate10

I love that guided run to SueAppleRun . Itโ€™s amazing what you can do when a coach gives the instructions. Itโ€™s great that the stats capture the intervals too, unlike Garmin.

Hope Worthing is on for you, but you will definitely get wet.

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toDexy5

It's been a while since I've used the guided runs Dexy5 and loved it, Worthing parkrun is off and I suspect Lancing will be too,

Dexy5 profile image
Dexy5Graduate10โ€ข in reply toSueAppleRun

Yes ours is too. The other 2 Portsmouth events will be wet and muddy, so Iโ€™m staying in bed tomorrow. ๐Ÿ˜‚

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toDexy5

I think I probably will too,

Bruch1 profile image
Bruch1

Hi SueAppleRun, I've done the 60's intervals on NRC too and really enjoyed them. I felt really strong by the end of the run. Like you I do 'intervals" on parkrun too - just to keep me going. Got a charity 5k for Movember this morning. Haven't slept well but very excited. It's currently just after 6 a.m. and we haven't got to be there til after 8! I've given up on sleep and going to do some stretches shortly. I'll post my run later. Have a great day/weekend ๐Ÿƒโ€โ™€๏ธ

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toBruch1

Wow, I hope your run went well, I'll look forward to reading your post.

Run_rabbit_run profile image
Run_rabbit_runGraduate10

Well done! I also find Coach Blue serious but a nice different. Have you tried โ€˜Fly with Monasโ€™ yet? It appeared along the top for me and I thought Iโ€™d give it a whirl. Surprised how much I enjoyed it and have done it once a week since. I love how he spurs you on but sounds chilled out at the same time. Must be an Aussie accent thing!

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toRun_rabbit_run

Thanks, no I haven't tried that one, I'll look at it

Beachcomber66 profile image
Beachcomber66Graduate10

I like intervals too! One thing I have learned is that I need to be more careful about post run stretches after intervals. They can leave my calves hamstrings and glutes a bit tight. Maybe just an age thing!๐Ÿ™‚

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toBeachcomber66

I think we all get those age things ๐Ÿ˜„

apatsyf profile image
apatsyfGraduate10

That sounds great fun Sue ๐Ÿ˜€. You were jolly well speeding along for most of that run too.... But how do you work out your speeds and know if you are achieving them too?! It's wetter here than Thurs and windy too, so glad I went out yesterday which was lovely and sunny. Have a good weekend, even without Parkrun ๐Ÿƒโ€โ™€๏ธ.

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toapatsyf

Thanks it was, my watch does the maths, although pace should be about effort rather than pace, there's some NRC guided runs that help you find the pace through effort

over61andstilltrying profile image
over61andstilltryingGraduate10

Hello, too busy here to keep up. Sounds like your post cataract running is going well. Delighted to see this. My sister is also happy with, particularly, the clarity of vision for things far away.

Well done to you ๐Ÿ‘๐Ÿ˜Š๐Ÿƒ๐Ÿปโ€โ™€๏ธ

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toover61andstilltrying

Thank you, oh yes I'm amazed every day, I've been increasing the runs in either distance or speed and it's great to be out, my eye is no longer scratchy and I've got an eye test on 9th. So happy to hear your sister is enjoying better sight too , it's a weird feeling, to suddenly be able to see again

ToothPickJafah profile image
ToothPickJafah

I love reading your posts Sue! Well done and stay awesome, you beautiful soul ๐Ÿค—๐Ÿ–ค

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toToothPickJafah

Aww thank you, I like writing so it gives me an outlet

CBDB profile image
CBDBGraduate10

Just a quick thanks for the inspiration. Read this post this morning, with all the lovely replies and 5min later I was out the door with Coach Blue practicing my 5k paces (slow), 10k (even slower), and mile pace (a little less slow). Even did an even slower joggle at the right time.

I realised somewhere along the line Iโ€™ve learned to differentiate between the different paces of slow! ๐Ÿ˜„๐Ÿ’ช๐Ÿ‘๐Ÿฝ

Lovely Sunday morning with a bit of sun up here.

Thanks for giving me the idea for this morningโ€™s run and joy of sharing and letโ€™s run on!

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toCBDB

Oh good, another person who enjoyed this run ๐Ÿ˜ it's been lovely here today too

That sounds great. Haven't tried any guided runs apart from Coach Bennet so will give Coach Blue a go. There are times when I either want my own thoughts or coaching a little less as you say "banterish"

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toCredenceRainyDay

It was great, I wanted to do it again today but knew I was due a recovery run so resisted

Birdlady64 profile image
Birdlady64Graduate10

Fantastic! That one's great fun! And a swim too. My booklet said not to swim until after the post op appointment. I can't wait!

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateโ€ข in reply toBirdlady64

Whoops, I wasn't supposed to admit to the swim, I kept my head up and didn't get water in my eyes, it's 4 weeks Thursday so I'm not too early, my booklet says 4 weeks, same with steam room and sauna, so I close my right eye and hope for the best.

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