Fast, slow, fast

[Yesletsgo]

Part of my general 'improve my running' plan is to do an interval or similar run once a week and today was the day. I didn't want to do a particularly long one as the paths are muddy so decided on NRC's 'Bring it down' with Coach Cory. Only 20 minutes and he always sounds so enthusiastic and easy going, just what's necessary if you're trying to stretch your limits.

Whereas most NRC intervals have recovery periods between the different intervals, for this one you just progress from one to another. It starts easy - recovery pace - but works up through 10k, 5k, Mile and Best efforts without a break.

The start was deceptively easy but it gets harder and harder. By the end my heart was racing (and so was I ), 170 bpm. My maximum heart rate is supposed to be 155 bpm. Oops, well, it wasn't for very long and it soon fell to within safe limits and I'm still here so...

Once the run ended I walked for a few minutes to make sure my heart had dropped down below 130 bpm. I'd misjudged how far I'd run and was quite a way from the end of the path. The sky was clouding over. Part of me was saying 'just walk it, you've done enough for today', the other was saying 'run, then you'll get home quicker'. The second voice won, tempered by the first, and I set off at a very slow and easy pace.

The voice in my head was saying 'slower, slower' and I managed to hit that sweet spot where it really didn't feel like an effort at all. Before I knew it the km+ to the end of the path had been covered. My body was doing its thing, my mind somewhere else. Note to self: try doing a long run at this pace.

Once on the road I walked. Or rather, I did until I was nearly home when I felt a couple of raindrops, so I upped the speed and sprinted the last couple of hundred yards. Maybe, instead of saying 'best pace' Coach Cory should say the 'get home before the rain' pace?

PS Mr Garmin obviously doesn't approve, I'm now 6 years older than I was yesterday according to my VO2!

[Sax64 Graduate10]

I also love the interval runs, but one without recovery in-between sounds a nightmare, no wonder your heart was racing. I like 'Slow down to Speed up' on NRC and I've bookmarked 'Deuces' to try soon. Ashame Mr Garmin disapproves of your workout, but it sounds like you enjoyed your run anyway.

[Yesletsgo Administrator Graduate10 in reply to Sax64]

It was one thing reading there would be no recovery but quite a shock to just 'step it up a gear'. Well worth doing though

The NRC runs are great, I've done quite a few, including the ones you mention and have rarely found one I didn't enjoy.

[SueAppleRun Graduate10 60minGraduate]

That sounds such fun, I'll try that one 😁

[Yesletsgo Administrator Graduate10 in reply to SueAppleRun]

Definitely worth a go, a bit of a change from the usual

[Oldfloss Administrator Graduate10]

Great ! I love that, body doing its own thing, feeling... I usually get that after 6k..wichh seems like a million miles away right now but...

I love your posts... they take me with you... and that is really great for me too, right now... well done you.. you are having an interesting and a fun time, and if Garmin says you are older, then that must mean you are definitely wiser too ?? 🤣🏃‍♀️

[Yesletsgo Administrator Graduate10 in reply to Oldfloss]

Thanks Oldfloss glad you're enjoying the posts.

It's been a while since I've got that really easy running feeling, like you say probably something to do with not having done a long run in forever. I've hardly done even 5k this year, definitely something to work on.

Some days I definitely feel that Mr Garmin is being very flattering but today I have felt so energised. Don't know if it's the intervals, the slow run or just life in general but whatever the reason, I'll take it!

[smokeysmoke]

I did the In control speed run on the NRC app on Wednesday. It’s the opposite of your run, mile pace, 5k pace then 10k pace. It was hard to start with but I felt in my stride when I reached the 10k pace.

[Yesletsgo Administrator Graduate10 in reply to smokeysmoke]

These runs are great, some start slow and speed up, others start fast and slow down. Both have their own challenges.

In Control is a good one

[MutleyShuffle Graduate10]

That run sounds like fun, I might give it a go when I'm short on time - does it include warm-up and cool-down? Isn't Garmin annoying with its constant put-downs?! I hate it when it says "this was a lighter effort than usual" when I've done a slow recovery run on purpose- tell me something I don't know!

I have stopped worrying so much about my high heart rate when I run fast. After much googling it seems you can really tell by feel if you are pushing it too hard. That said, it is a bit concerning when it goes into the 180s at the end of Parkrun!!

[Yesletsgo Administrator Graduate10 in reply to MutleyShuffle]

Yes, the 20 minutes is the whole thing and you work so hard the time will fly by!

My Garmin is a lower end one, the Forerunner 45, and it doesn't do what my dear old Mum called 'personal comments'

Normally I can tell if my heart rate goes over 150, it sort of hurts, but on these intervals the adrenalin sometimes takes over. Anyway, I'm still here and Google told me it's probably OK as long as you don't do it too often.

[MutleyShuffle Graduate10 in reply to Yesletsgo]

Ha ha there's a lot to be said for having "low end" Garmins! Less hurt feelings!!

[CBDB Graduate10]

What a fabulous post and run! Love finding that recovery pace sweet spot.

[Yesletsgo Administrator Graduate10 in reply to CBDB]

Thank you. I'm toying with doing Parkrun at that pace tomorrow, though I've got a feeling I'd get a bit impatient

[CBDB Graduate10 in reply to Yesletsgo]

LOL, slowing down is not as easy as it sounds! 🤣🤣🤣

[Yesletsgo Administrator Graduate10 in reply to CBDB]

You got that one right!!😜😂😂😂

[Alan996]

Brilliant. 🤣🤣🤣

Apologies but that sooo made me laugh out loud that your Garmin aged you by 6 years from yesterday!! I must admit that after every run the first thing i check is my age 🤣🤣🤣

Im a little apprehensive mind you as my next run after my recovery run is continual fartleks. I did enjoy them previously but i must remember that mile pace shouldn't be an all out sprint!