Came back to NRC for a hill workout and it didn’t disappoint. Coach Sally McCrae. Hill Hillier Hilliest!
Took it to my favourite hill, 5 min from my doorstep. How perfect!
Run Details
5:00 Warm up
Workout:
1:00 10K pace
0:45 5K pace
0:30 Mile pace
Repeat series 3 Times 😳🥵😳🥵😳🥵
FELT GREAT, AFTERWARDS! 😃😄😁
Happy running, everyone!
🍏What a champ! 💪 These good runs make us feel on top of the world!!! 😆
They do, don’t they!? Thank you!
Well done to you CBDB on your hill workout today, I am so happy that you felt great afterwards, I hope I will feel great after my second 10K within a week when I run it early this afternoon, I intend to have a early lunch of fish and chips at 11.30am and start that 10K at 1.15pm, so at least 90 minutes from the end of lunch to the start of the run to settle.
Ooohhh good luck!!! I’ll be waving the virtual Pom Poms! 🙌🙌🙌🙌🙌
Thanks CBDB, the reason I am running a 10K for the second time in slightly less than a week is because it's a new running course, the council have improved part of the course which was often flooded, put in new drainage and a new surface, the weather forecast for Wednesday when I usually run my midweek run is for rain, today is nice and sunny, temperature by 2pm around 11C, so a nice day for a run on that new course. 😊
Have done several of these type of runs (not involving hills!), listened to advice, watched videos, read articles. I still have absolutely no idea of what the different paces are and how to do them! 🤷♂️
I did my second 50 minute run over the weekend though and did mange to run a whole 700 metres LESS than I did the previous week after running deliberately slower. But that pace was "slower" ... and that was as scientific as I could make it! 😬
I need to work on a design for glasses that project my speed/per km onto them; either that or run staring down on my watch the whole time and end up in A&E! 🤣
(Oh, and well done on your run!🙌)
I need to work on a design for glasses that project my speed/per km onto them; either that or run staring down on my watch the whole time and end up in A&E!
This isn’t how the speed runs work on NRC. It’s all about how much you’re pushing yourself. You can do them with no watch at all. I rarely look at mine until afterwards because I’ve nearly fallen in potholes too many times!
It might help to aim to start by running just a little bit harder than your comfortable pace during all the intervals without trying to hit a particular effort. You’ll still get the benefits of doing a speed run but without the stress of hitting a set pace. Of course, speed runs are optional and you never have to do one if you don’t want to!
My issue from the start (I think) has been that when I did run (when I were a nipper), I was a winger in football and hockey; I played squash, with very short, intense sprints; I was busy at work, but did short, fast runs on the treadmill at the gym in my lunchbreaks: I was always focused on speed. So when I took up C25K, I was starting from the position of having been ill for three years, but prior to that being a natural sprinter. So I ran fast - relative to age and (zero) experience of running. But that speed was kind of natural.
Now I am trying to get from 5k - 10k, or actually from 30 minutes - 60 minutes, I need to slow down a bit in order to be able to run further or for longer. Maybe an extra "fast" gear will come later, but I need to find a slower one first!
Or, as you say, I can just ignore the messing about with speed runs altogether, as they tend to be the ones I enjoy the least ...
LOL 😂 It took me three years to “feel” the different speeds, as in my first year of running, there was only running with effort or walking.
But either I am more attentive to nuances in my effort/ pace or I have developed distinct paces/efforts!
So if you keep on doing intervals with different paces, at some point you might find some different paces have emerged naturally.
That's a really interesting thought. Just the other day I was looking back at the previous app I used, and at the beginning of last April I was trying to find the strength to begin C25K. I was "running" 60m around the garden. So less than a year ago I could not run the length of my garden. I am still a really inexperienced runner! Pacing is something that may happen at a later date ...
How about going for a run without the watch? All it does is tell you how many minutes you're taking to run a kilometre, nothing about the effort you're putting in.
During my most recent run the numbers varied from 5:33/km to 11:53/km. The former was 12.3km into the run on a clear, smooth, 6% downhill road. The latter was two km earlier, on an 11% uphill road cluttered with debris from felled trees, towards the top of a 3km long uphill with an average gradient of 7%. Both these paces were comfortable for me, and I enjoyed myself.
Naturally Garmin hated it. As P!nk would say, So What
This is my favourite speed run of all of the NRC options! Sounds like you had a blast. There’s nothing like a hilly speed run for making you feel like a hero. Enjoy!
Definitely! 🦸♀️😀
Fabulous - hills make us stronger!👍🙂
Well done to you... hills... we just get over them 
x
Well done 💪😀👍
It’s a great run isn’t it! I really enjoyed it. She’s the greatest isn’t she 🙂
Definitely! Yeah, I enjoyed that one. And was great to pivot back from Runkeeper to NRC for this run.
I might, though stay with Runkeeper until I get to 60 minutes (their 10k plan) and only then do the NRC 10k plan. Fab stuff!
love the guided runs, especially the intervals ones 😀
Great job!
Hill dash
NRC Hill Repeat (on the Treadmill) 
6km with hill intervals