I flipping loved this one, but I'm a bit of an idiot!!! 🤣Warm up walk to the seafront, ok so far, did a few strides and skips, walked down the slopes....and time to go.....this one starts with a 5 min warm up walk and suddenly my eyes see the tides going out, there's a strip of hard sand (wrong) and my legs go walking like mad little things across the soft sand!!!
Interval 1 is 1 min 30 seconds at 5k pace....and off I went, the sand wasn't firm, but I kept going, then decided once was enough so spent the first 45 seconds recovery rushing over the soft sand and up the steps to the prom, then it was off again, much easier and a bit quicker, there were 4 intervals the same, then 1 min 30 seconds at mile pace.....even faster. Another 4 intervals at 5k pace and I'd had enough, so I walked back up the slopes and ran the final 1 min 30 secs across the grass heading for home. Phew!
I said if I had to walk any I would repeat a week, I walked a few steps in the last 2 intervals so after Sunday's 6.4k steady run I'll repeat week 2 next week, and I'll keep off the sand for now 😁 apart from walking which I'm doing daily.
No photos taken today so here's one of last night's amazing sunset.
It's Friday so have a great weekend everyone and I'll be waving my pom poms madly for our racers 😁
Written by
SueAppleRun
Graduate10
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The sand was a bit silly for intervals, it's not like the hard wet sand of my previous beach, my next plan is to find somewhere to get onto the boards and run,
That sounds like a great workout SueAppleRun - well done!👍 I also did an ‘interval’ type run this morning but less structured than yours. After a gentle warm up I did 4 x 5k target pace intervals and finished with a hill!!🏃♀️ Have to say I felt good at the end too!💪🙂…Oh, and I didn’t have the sea to inspire me but ran around a field and lake so lovely nature all around too!🙂
Oh my goodness, hats off to you for even attempting that run on soft sand! 😱😅 But it sounds like you had loads of fun and actually I've just remembered growing up our local football team would often be seen training on the beach when the tide was out so you're in good company 💪Well done and best of luck with the rest of week 2 ☺️ have a lovely weekend! 🏃♀️🐚🦀
Thank you, I blame the stupid legs taking me down to the waters edge, maybe they've learnt their lesson now. There's a photo somewhere of me racing on Great Yarmouth beach when I must have been 8 or 9, looking like I'm.winning, but I could be coming last 🤣.
That sounds like a super run..,worthy of wearing a cape you super hero!! I’ve got that one coming up on my plan too-I’ll have you as an inspiration when I get to try it next week.
It was a super run, but I'll leave the cape until I run every interval, so you can wear it this week, I'm repeating the week next week.Good luck when you do it, and have fun, there's nothing like running faster and grinning 😁😁😁
Thank you, the sky was amazing I wished I'd had my phone with me when out, the changes were so beautiful. The run was great fun but a bit much for my level of fitness, so I'll repeat, which isn't like me at all, when it gets hard I usually give up
Thanks, they were loads of fun, I can't wait to do them again 🤣 but I have the long run of this week and then will start the week again first so it'll be end of next week! I'm trying to be patient 🤣
I'm getting the hang of pace changes, but just didn't have it in me to finish strong, I still can't work out if it's legs or lungs though, although the legs cope well with long and slow but I'll repeat until I can finish strong, tortoise and Ferrari 😁 sounds good think I'm more empty snail shell and ford Mondeo 🤣
Yeah, I must admit, I look back at that "Ferrari" statement and think maybe I was a tad (😜) hopeful! This morning's run was slow and steady all the way with nary even a Mondeo in sight!
Slow and steady is great, my last car was a 2 litre focus, not sure where Mondeo came from 🤣....my next run is that, then I'll start the week again, I'll see what the weather's doing though, the rain is lashing down, hopefully it'll ease by tomorrow, I don't mind a bit of rain but this stuff is hard pelting down
I love that I feel the joy in your runs Sue. And the best bit is that you’ve decided to repeat it so you get the chance to implement all the things you’ve learned along the way, and have even more fun doing it! I love intervals too, but I’m fairly certain my intervals were closer to a minute in duration though I could be wrong. Just done a typical windy Worthing parkrun. A bit cooler than usual which was nice and it’s Worthing Pride this weekend so lots of colour about. Have a great weekend. Xx
The first interval run was minute ones , the second a pyramid, this one just a bit much for me on week 2.I think I've worked out why I fizzle out, I just start a plan and keep moving through it until the runs get too long or hard for me so I give up! That's why I decided to repeat weeks until I could do the whole week comfortably. Mind you I might still fizzle out 🤣.
Parkrun on Pride weekend must have been run 😁 I've seen loads of posts on Facebook. I loved our Christmas one xx
Repeating weeks sounds like a good plan. It’s amazing how much we can learn from our ‘failures’. Our parkrun was surprisingly quiet, less than 500 participants today, hence me coming in at under 400. That doesn’t happen very often!! Xx
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Tempo run query
NRC Intervals 😰😰😰
