4.5K Rainy Intervals Run 🌧️👍

[Jools2020]

I wasn’t looking forward to running this morning. The forecast was rain and although it’s milder than the last few days, I enjoyed running in the cold on Saturday. Rain is not my friend. The gremlins 😈 tried to persuade me to go back to bed with a cuppa, but that would complicate the rest of my running week! Reluctantly I started the necessary faffing about to get out for my run.

What to wear? I didn’t give this much thought and wore pretty much the same as for my cold run on Saturday. It was raining, so I wore my jacket over a long sleeved top, warm leggings, and hat. Of course I was too warm. The temperature was 6 degrees this morning, not -2 like on Saturday! The jacket came off after 5 minutes! I was glad I forgot my gloves today.

I seem to suffer quite badly with the Toxic 10, so although it’s not required on this training program I like to walk for 10 minutes first. Then I start my watch and run for 5 minutes at a slow jog. I’m doing intervals today, so while I’m warming up I think about what I’ll have to do. 3 x 5 minute intervals at effort zone 4. I suppose this is approximately equivalent to 5K pace, perhaps a little faster. I don’t do this very well, the battle is in my mind. I’m convinced I’ll be pushing too hard I’ll get exhausted! I’ve done 3 minute intervals before, but not 5. I do get 3 minutes to recover between the intervals.

I start running a little faster for the second 5 minutes and then go into the intervals. It’s hard work to keep going, but I do it. Fortunately there aren’t that many people about! I adjust my route as best I can so I’m not crossing any roads in the middle of my intervals. 5 minutes seems a long time, but I know that I’m capable of doing it - I’m just out of practice.

The last 5 minutes of the run is back to a slow jog. As I end the run, I’m level with a man walking his dog and we get chatting. I have already got my breath back from the intervals so it was good to talk to him about his rescue dog as I walked back home. Another run in my training plan completed and I’m happy! I know I wouldn’t persevere with these intervals without the training program and knowing that I’m doing all the right things to get my fitness back.

Home for stretches, post run workout and coffee, followed by porridge and maple syrup 🥣

5 minute interval paces:

6:59, 7:02, 7:17

[Gthants 60minGraduate]

I haven't checked my phone yet, but I think I was about 4.5k this morning too. And I changed from Saturday's all weather layer to a waterproof top and was also too warm. I left my gloves at home deliberately as my warm top has those thumb holes, so I can slide it down over half my hands like fingerless gloves. That worked well, but my fingers are still a bit numb!

[Jools2020 Graduate10 in reply to Gthants]

My top is like that, too! (Bargain from Aldi 😊). Strangely, it’s just my thumbs that get cold. I have checked to see if I’m running like a hitch-hiker, but I’m not 😂

[Gthants 60minGraduate in reply to Jools2020]

🤣👍🤣👍🤣

[SueAppleRun Graduate10 60minGraduate]

You are getting stronger and stronger Jools, this programme of yours is really working

[Jools2020 Graduate10 in reply to SueAppleRun]

Thanks, Sue! I got great feedback from my coach, too. She says she’s changing things up after Christmas, oh dear! Hope she’s not going to work me too much harder. She was talking about 10K !! Haven’t done that since last year.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I love 10k, even though it takes forever, you will too, this is obviously right for you

[Annieapple Administrator]

🍏I like that breakfast & well deserved after the intervals workout & fighting off the gremlins!! Yeah Run done ✅Well done Jools! Xx

[Jools2020 Graduate10 in reply to Annieapple]

Thanks - the porridge was delicious, but having read SueAppleRun ’s post about what she had for breakfast, I’m starving !

[Annieapple Administrator in reply to Jools2020]

🤣🤣🤣🤣 but you can’t beat maple syrup!!