Intervals run strong, repeat!

[SueAppleRun]

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 😁

[Yesletsgo Administrator Graduate10]

What a great run

[SueAppleRun Graduate10 60minGraduate in reply to Yesletsgo]

It was ok thanks

[Shake-and-run Graduate10]

what a gorgeous photo and a good run. I love it that you are not afraid to experiment with different surfaces

[SueAppleRun Graduate10 60minGraduate in reply to Shake-and-run]

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,

[Sandraj39 Graduate10]

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!🙂

[SueAppleRun Graduate10 60minGraduate in reply to Sandraj39]

Fields and lakes are lovely to run round

[Beatlesforever Graduate10]

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! 🏃‍♀️🐚🦀

[SueAppleRun Graduate10 60minGraduate in reply to Beatlesforever]

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 🤣.

You have a lovely weekend too

[MissUnderstanding Administrator Graduate10]

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.

Gorgeous sunset 😍😍😍

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

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 😁😁😁

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

Speed runs are the best for grins!!!

[Jools2020 Graduate10]

Well done, Sue - that’s a great intervals run! The soft sand will strengthen your legs 😃

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Thanks Jools, I hope so, they don't feel very strong at the moment 🤣

[drl212 Graduate10]

I really enjoyed my interval run with the NRC 10K training programme. Wasn't sure that I would, but it felt great to meet the challenges.

[SueAppleRun Graduate10 60minGraduate in reply to drl212]

I always love intervals, even though they are hard work, and they make recovery runs feel easier

[Oldfloss Administrator Graduate10 in reply to drl212]

As you do a few more., you will begin to get the hang of them... they are really great fun!

[Oldfloss Administrator Graduate10]

Yeyayaya !

Those interval runs.. gotta love 'em and with that sunset... oh my goodness... that is a stunner! Well done you!

[SueAppleRun Graduate10 60minGraduate in reply to Oldfloss]

Thank you Floss, I do like the interval runs, I'm hoping eventually they'll help

[Wavy-chick28 Graduate10]

Beautiful picture, don’t blame you for running across the sand it sounds fun 😂

[SueAppleRun Graduate10 60minGraduate in reply to Wavy-chick28]

It really was fun, but hard on my legs, I'll keep trying though

[Bruch1]

That sounds amazing. Well done. Lovely photo too.

[SueAppleRun Graduate10 60minGraduate in reply to Bruch1]

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

[Folkylass Graduate10]

That sounds like great fun! Well on those interval runs too . Super photo!👏👏🥰xx

[SueAppleRun Graduate10 60minGraduate in reply to Folkylass]

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 🤣

[Gthants 60minGraduate]

I still find changing paces totally baffling and end up somewhere between tortoise and Ferrari! 😁

[SueAppleRun Graduate10 60minGraduate in reply to Gthants]

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 🤣

[Gthants 60minGraduate in reply to SueAppleRun]

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!

[SueAppleRun Graduate10 60minGraduate in reply to Gthants]

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

[RunKRun]

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

[SueAppleRun Graduate10 60minGraduate in reply to RunKRun]

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

[RunKRun in reply to SueAppleRun]

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

[SueAppleRun Graduate10 60minGraduate in reply to RunKRun]

You must feel really pleased with that though xx

[RunKRun in reply to SueAppleRun]

I’ll take the small wins. As you know, I just love parkrun. Xx

[SueAppleRun Graduate10 60minGraduate in reply to RunKRun]

I know, it's a great place to run and very sociable xx

[Martlet76]

Sue, you are an inspiration as always

[SueAppleRun Graduate10 60minGraduate in reply to Martlet76]

Thanks 😀 we inspire each other