Continuing the NRC programme

[drl212]

I've been so busy at work of late that I haven't posted my progress. But I'm continuing my training on the NRC 10K programme. Last week I accomplished a terrific 8K run. Was really surprised that I had that in me. It was a jump from 6K the week before.

Been enjoying the recovery runs. Attempted a fartlek but there was no guidance, so I wasn't sure exactly what I was supposed to do. Not sure if that was an app problem or not.

Still slow and steady and completing more runs per 'week' (8 - 10 days).

I'm off on holiday in a week but have already got my runs planned!!

[MissUnderstanding Administrator Graduate10]

it’s nice to see the ticks stacking up! I like how when you’re running on an NRC programme, you can see how far you’ve covered and how long you’ve run for. That’s always a nice thing to look up and feel proud of.

The app has been glitchy lately-I posted about it a week or two ago. There should always be guidance if you’ve selected “guided run” but it doesn’t always work. If you uninstall and reinstall the app, you will still keep your stats. That fixed it (mostly!) for me!

[drl212 Graduate10 in reply to MissUnderstanding]

Oh, thanks very much! I missed your post about NRC!! Work is too distracting.

Yes, I'm really pleased with progress. I've decided that I didn't want to press on with just the three runs/week. I wanted to enjoy more of the slow/recovery runs. And I've added a few parkruns and events into the schedule.

I did some reading about fartleks that said you could use street lamps as objects to transition from one effort level to another. I'll try that next time on one of my regular routes.

My focus now, is comfortably increasing my distance. I've been able to see in my history of runs that even without trying, my pace is increasing slowly but surely.

[MissUnderstanding Administrator Graduate10 in reply to drl212]

I think you replied to my post! Don’t worry-that’s exactly the sort of thing I’d forget too! 🤣 Life gets busy and stuff falls out of our heads.

When you say you’re not “pressing on with just the three runs a week”, do you mean you’re adding variety with the events etc or you’re planning on running more days? I think you’re talking about events and variety but wanted to make sure you’re not misunderstanding recovery runs as runs that can replace rest days. Sometimes posters make that mistake.

You can absolutely do your own freestyle fartleks by playing with pace between lampposts, trees…whatever really. I think NRC makes them more structured than they need to be. The key thing to remember is the faster bits don’t need to be all out sprints, just up a gear or two compared with normal. They’re great fun! Enjoy!

[drl212 Graduate10 in reply to MissUnderstanding]

OMG!~ I'm doing a spit take. I may have...these past few weeks have just been over the top with deadlines and stresses...

I'm doing both. Instead of a seven-day week, my 'week's' runs may last eight or ten days - run/rest day - four runs + four rest days = 8 days/week. I was just finding going for the three felt like I was pushing. And yes, some variety due to events I'm running.

When the NRC fartlek failed due to lack of guidance, I sort of did freestyler. And it was great to see that I could increase my overall pace by 20 - 30 seconds for 3km at different effort levels.

[MissUnderstanding Administrator Graduate10 in reply to drl212]

🤣 honestly don’t worry-we all do it. I just remember appreciating your answer because it made me bite the bullet and uninstall the app. Every time I worry that all my runs will be lost but they all came back when it downloaded again.

Sounds like you’ve got a sensible plan for going forward-I thought that was what you were doing but the wording just made me want to check!

[drl212 Graduate10 in reply to MissUnderstanding]

Yes, I'm enjoying the more relaxed pace and expectations. I've just signed up for my first 10K - 2024 Vitality London 10,000 - which is end of September and I'm working in '5 weeks to go' on the NRC plan, so that seems reasonable to me, too.

[Oldfloss Administrator Graduate10]

Getting on with it and learning more and more about your running and yourself, as I think we did tell you a while ago.

Following a plan too as MissUnderstanding syas is great for letting you know how it is all going!

On you go !

[drl212 Graduate10 in reply to Oldfloss]

Thanks, OF! Out today for a run...

[Oldfloss Administrator Graduate10 in reply to drl212]

Steady as you go, and even if it is a short run, do make sure you are prepared for the warmth

[drl212 Graduate10 in reply to Oldfloss]

I was out pretty early so it wasn't too bad and much of my canal path was in the shade this early.

[Plod4victory]

On the NRC app you can choose to have the run with a guided coach or not. Just toggle over as I would say a fartlek run really benefits from coaching and guidance on the level of effort needed.

[drl212 Graduate10 in reply to Plod4victory]

The guided option is usually there but it wasn't this time. I turned off my phone and logged back in but it never appeared. I'll see what happens for the next one. If it's not there, I will delete and reload the app.

Thanks for your reply, though. It turned out to be an interesting higher effort run which was very good.

[SueAppleRun Graduate10 60minGraduate]

Well done for keeping going. I've re started the half marathon plan on NRC, and a funny thing happened this morning, I clicked 5k guided run and coach B started yelling 15k 🤣🤣🤣I ran 5k stopped the app and got my tick 😁

[drl212 Graduate10 in reply to SueAppleRun]

Ouch!! I've set out for run, but always in the opposite direction. Going out for a longer run but being happy if I want/need to make it a shorter one.

Good on you for planning for a half marathon! I'm concentrating on my 10k atm, but if all goes well, I may shoot for half marathon running next year.

Good luck!!