Just did W6R1 tonight & after getting through the biggie on Sunday I already knew I could do it... 5+8+5 mins running with 3 mins recovery inbetween. Bring it on - I had done 20 mins non stop last time.
I have also been using endemondo to keep tally on pace and distance & calories (mainly to create a record of progress) - so as usual I started the timing the session during the warm up walk.
But as Laura always say you need to pace yourself so you will get through it all .... and this is the first time that I have ever I ignored Laura.
During the 1st five mins I went for it, I've already convinced myself that it's only 5 mins (only 5 mins!! can you believe that 2 weeks ago 5 mins was my demon) ... plus I get a walk at the end .... through the walk & into the 8 mins run, so I backed off the pace until she said "only 2 mins left to go" - again I though sod it I've got another recovery walk coming up so I picked up the pace again...
Through the recovery walk & into the last 5 mins run - again backed off the pace but then at 2.5 mins into it - my the legs were holding out, the breathing felt okay & anyway I've got all evening and all day tomorrow to recover......sod it..... head down & bang bang bang bang bang.
To me I felt as if I was sprinting although I'm sure I wasn't. But it was the fastest I have run in over 25 years.... and it actually felt really good... really confirmed my overall progress.
Alright Laura what was all that about - I am supposed to knackered to run during the last few mins of these runs - let alone pick it up a notch??
oh - and endemondo showed up at 4.25km in 31:11 which included the warm up plus the 6 mins of recovery walks. shows up as average pace of 7:20min/km... so when I am ready to drop the walks & start the timing with the running - if I can keep it up - 5k should be doable in 36 mins....... I wonder?