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 ๐.
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 ๐. Oh and I just about got negative splits ๐ 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!