I woke up yesterday at 3:30 AM and couldn't fall back asleep. Out of bed at 4 AM and started my morning routine two hours early and got into some work.
At 7'ish, I was ready for a break and decided I would attempt the next long run in my NRC plan. Out the door for my 9k. Decided to tack on an old route to my usual canal run.
I took it slow as part of the run was very sunny and while there was a cooling breeze, the sun was warm. After 2k on a loop in the neighborhood, I made it to the canal. (I really do need to switch it up...)
Felt good up through 6k and then CB tells me we are going to mix it up a bit and do a bit of interval running. WHAT??
I upped my effort for a short time and then dropped back to recovery speed and then did it again. Surprised I had it in me as the temps were heating up.
I really liked that CB kept coming in to encourage me every 200 meters during that last kilometre and I got through.
I'll have a rest day today and a recovery run on Thursday, if all goes to plan, and a 5k on Saturday in Regent's Park.
Written by
drl212
60minGraduate
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Fantastic, it must have been pretty warm at the end. Coach B loves his sneaky intervals, definitely wakes you up on a long run. Well done, stay cool and enjoy your rest day 😁
Thanks! It was a bit warm at the close, but I was so psyched to be able to do it in the first place.
I'll be forewarned for those sneaky intervals on my next run. It was a good thing, though as each km my pace was slowing and slowing. In that one I actually increaced my pace - so its nice to know that I can...
Great run! It’s nice to have a bit of a change up on a long run, and sometimes it’s really nice to feel like a rebel by totally ignoring the instructions and staying at a plod! I’ve done both and enjoyed both. It sounds like it worked well for you on this run.
Haha yes I was doing the NRC 9k this morning and was also surprised by Coach B throwing in those intervals. But I had other things to worry about (posted elsewhere.....)
A good run... well done you... your run your way. So important.
I noticed you had posted on Fun Beyond, re-fuel and water?
If the weather is our average 'hot' , then with your normal diet and routine hydration, you should not feel the need for extra water or fuel, BUT sometimes, a combination of air quality and humidity can make you feel very warm.
I carry sugar free polos for a dry mouth, and do have a belt which carries a small water bottle, I don't usually, take a drink, except on a race day maybe, but I do use it to pour over pulse spots and rub over my neck!
Mine are Zikee Hydration Running Belts with 2 BPA free water bottles, I don't think you can get this brand any more, but there are others.
Bluebirdrunner put a post out a while back about a water dampened buff !
Yes, I think it was a combination, as you say. My longest run to date, extra heat, extra humid, high pollen count (again), poor sleep the night before, and certainly lots of work stress...
It really is impacting....I usually do okay, but have tweaked and cut short, runs on a few occasions. Listening to that voice that does not use words, the one in our heads, is so important
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
