Early Run

[drl212]

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.

[Yesletsgo Administrator Graduate10]

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 😁

[drl212 Graduate10 in reply to Yesletsgo]

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...

[SueAppleRun Graduate10 60minGraduate]

Phew.....that was a good run, and intervals over half way through a 9k cheeky coach B

[drl212 Graduate10 in reply to SueAppleRun]

That was a big surprise...!

[misswobble Graduate10]

Well done! Running with CB is a joy even when he gets you fartlekking etc 😁

[drl212 Graduate10 in reply to misswobble]

Indeed; and even though my first reaction was 'NO WAY', I did them and felt the better for it...

[misswobble Graduate10 in reply to drl212]

If you’re willing to try things you’ll surprise yourself. Mixing up tempo does raise us from our slumbers at times. It’s easy to get lost in the run.

Mind you I enjoy that as well 😁

[drl212 Graduate10 in reply to misswobble]

Yes, too easy!!

[MissUnderstanding Administrator Graduate10]

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.

Have fun at Regents Park!

[drl212 Graduate10 in reply to MissUnderstanding]

Thanks! I was really pleased the I was able to do it.

It seems I've got some more energy to give my pace a push - but I have to say, I do like a leisurely pace...

Looking forward to a nice flat Regent's run...

[RunByTheSea64 Graduate10]

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.....)

[drl212 Graduate10 in reply to RunByTheSea64]

I'm glad it wasn't just me!! Uh-oh...I'll have a look.

[drl212 Graduate10 in reply to RunByTheSea64]

Goodness - I'll say...not so nice things to worry about...

[Oldfloss Administrator Graduate10]

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 !

Some useful info' here too ?

healthunlocked.com/strength......

[drl212 Graduate10 in reply to Oldfloss]

Thanks, OF!

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...

[Oldfloss Administrator Graduate10 in reply to drl212]

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