Whilst I've put the 10k plan on hold I'm missing the rhythm of recovery run-speed run-long run. The obvious answer was to do a speed run just for the fun of it.
The NRC gives a lot of choice. Some were too long, others too short, but the Goldilocks option was 'The Shifter' with Coach Cory. 25 minutes with intervals at varying paces. What I didn't realise was that each 'reasonable' interval - at recovery, 10k and 5k pace - has a minute at Mile pace tagged on the end and recovery is after that. Right. By the time I found out it was too late to change the run. The biggest challenge was the final interval - a minute at Mile pace followed by a minute at Best pace.
By the time I got to that last interval it felt tough. A minute at so called Mile pace is tough for me, and then to have to speed up even more.....
Anyway, I did it and lived to tell the tale. To my surprise I felt fantastic once I got home. I have so much energy. Brilliant. Thanks Coach Cory
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Yesletsgo
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I’m sure I did that speed run as part of the HM plan or maybe for a monthly badge back when that was a thing on NRC. It’s a tough one but such a good one. There’s nothing like a run like that to get the endorphins going. It sounds like you paced those intervals really well-that’s not easy. Nice one!!
I haven't seen this run before but it hit just the right spot between almost too much and just challenging enough. Have to confess, my last 'Best' pace was probably slower than my first Mile pace lol (nope that was just perception, just checked and I hit my fastest pace on the last interval, no idea at all how I managed that)
Yesletsgo How do you know what is Mile Pace, 5k pace etc? I did a NRC run like that this morning and just went a bit faster, bit slower etc! 😀 I assume one needs a device/watch/tracker.....?
The numbers are shorthand for how hard you're working.
10k pace is around 6/10 effort, 5k 7-8/10, Mile Pace 9/10 and Best Pace is flat out 10/10. My best pace would, if I could keep it up for 30 minutes (hahaha), have me doing a 5k in that time.
The actual speed you're going isn't the point, it's the effort that counts. My Best Pace is probably a young fit 25 year old man's recovery pace but I'm a short fat granny and it's flat out for me 😂
Like you say, a bit faster or a bit slower covers it. The more you run the easier it gets to judge the effort you are putting in which can make it easier to either push yourself hard or know when to ease off.
🍏 You explained that so well. Until I understood effort by out of 10 explained by Coach B in one of his guided runs I used to exhaust myself silly & think speed running was out of the question for me. When I realised it’s MY effort out of 10 I became super excited about giving it another go! It’s always a challenge to do but as you say the after run feeling is fantastic! Well done!!!!
Thanks Annieapple , I remember how intimidating the whole '5k/10k/Mile/Best' pace thing was when I started. It put me off for ages, happily it's all good now (and for you too )
Me too, I've also got out of that rythmn since I stopped training to a goal. You've inspired me to get back to it. Sounds like you had a great run 🏃♀️
Thanks Oldfloss , that run was just what I needed.
Your day will come, you know those mornings when your feet are telling you 'faster, faster' and everything else cooperates? And boy, won't it just be the sweeter for the waiting?
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