It was called 60's

[SueAppleRun]

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 😁.

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 😄. Oh and I just about got negative splits 😁 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!

[Beatlesforever Graduate10]

I love that run! Coach Blue is probably my fave, I find him so motivating 😀 very well done, glad the weather behaved! 👏👏👏💥💪🍏🏃‍♀️

[SueAppleRun Graduate10 60minGraduate in reply to Beatlesforever]

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 😁

[Beatlesforever Graduate10 in reply to SueAppleRun]

Great idea! 👍

[Doris8 Graduate10]

Well done. Good for u. Shorts!! The weather is so changeable. Think better here Saturday and Sunday. Actually sun shining wring this just now. What’s that☀️

[SueAppleRun Graduate10 60minGraduate in reply to Doris8]

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

[MissUnderstanding Administrator Graduate10]

I love that run too. You did such a great job with it-seeing those faster times must be so satisfying. You’re nailing it! Fingers crossed for parkrun but have a great day whatever you end up doing ❤️

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

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

[Jools2020 Graduate10]

Well done, Sue! I really like that interval run, too. 😊

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Thanks 😊 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 Graduate10 in reply to SueAppleRun]

That’s why I booked onto the online course! Now I’m told what to do. I don’t always like it before i do it (like hill reps!) but it’s what I need.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Yes, it's useful having guidance

[grumpyoldgirl]

Ooh you're hard core still in shorts! I've just dug out my winter leggings in readiness 😁

[SueAppleRun Graduate10 60minGraduate in reply to grumpyoldgirl]

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

[grumpyoldgirl in reply to SueAppleRun]

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

[SueAppleRun Graduate10 60minGraduate in reply to grumpyoldgirl]

It seems to

[Annieapple Administrator]

🍏🙌 Well done Sue! Had a laugh at the kit story! Rings true for many of us at times 🤣

[SueAppleRun Graduate10 60minGraduate in reply to Annieapple]

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

[Oldfloss Administrator 60minGraduate]

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

[SueAppleRun Graduate10 60minGraduate in reply to Oldfloss]

It's milder here, Worthing is cancelled xx

[Oldlady64]

Hope it goes well for the park run. It’s been cancelled here as it’s all flooded!

[SueAppleRun Graduate10 60minGraduate in reply to Oldlady64]

Been cancelled here too

[Dexy5 Graduate10 in reply to SueAppleRun]

Yes , we’ve cancelled too. The other 2 Portsmouth events will be very wet and muddy so I’m staying in bed tomorrow

[Dexy5 Graduate10]

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

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

[SueAppleRun Graduate10 60minGraduate in reply to Dexy5]

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 Graduate10 in reply to SueAppleRun]

Yes ours is too. The other 2 Portsmouth events will be wet and muddy, so I’m staying in bed tomorrow. 😂

[SueAppleRun Graduate10 60minGraduate in reply to Dexy5]

I think I probably will too,

[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 🏃‍♀️

[SueAppleRun Graduate10 60minGraduate in reply to Bruch1]

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

[Run_rabbit_run Graduate10]

Well done! I also find Coach Blue serious but a nice different. Have you tried ‘Fly with Monas’ yet? It appeared along the top for me and I thought I’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 Graduate10 60minGraduate in reply to Run_rabbit_run]

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

[Beachcomber66 Graduate10]

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!🙂

[SueAppleRun Graduate10 60minGraduate in reply to Beachcomber66]

I think we all get those age things 😄

[apatsyf Graduate10]

That sounds great fun Sue 😀. 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 🏃‍♀️.

[SueAppleRun Graduate10 60minGraduate in reply to apatsyf]

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 Graduate10]

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 👏😊🏃🏻‍♀️

[SueAppleRun Graduate10 60minGraduate in reply to over61andstilltrying]

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]

I love reading your posts Sue! Well done and stay awesome, you beautiful soul 🤗🖤

[SueAppleRun Graduate10 60minGraduate in reply to ToothPickJafah]

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

[CBDB Graduate10]

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 I’ve learned to differentiate between the different paces of slow! 😄💪👍🏽

Lovely Sunday morning with a bit of sun up here.

Thanks for giving me the idea for this morning’s run and joy of sharing and let’s run on!

[SueAppleRun Graduate10 60minGraduate in reply to CBDB]

Oh good, another person who enjoyed this run 😁 it's been lovely here today too

[CredenceRainyDay]

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 Graduate10 60minGraduate in reply to CredenceRainyDay]

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

[Birdlady64 Graduate10]

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 Graduate10 60minGraduate in reply to Birdlady64]

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.