Well, it's approaching a couple of years since I was last able to try these C25k+ podcasts, so I decided to go straight on to them rather than staying on Week 9, too scared to try and move on. Having done an extra few minutes on Sunday's run, I decided to try Speed last night, knowing it would be very tough but at least it's shorter! The last few weeks I've only managed two runs a week rather than three, so I decided that shorter would be good so as not to put too big a burden on my knee.
My normal strike rate seems to be close to 150bpm, but I'd forgotten what a noticeable difference the extra 5bpm makes. The first 5 mins was ok - definitely quicker than usual, tiring, but fine. Then the first speed interval happened. Shock! Legs. Moving fast! What is this??? But I managed it all, and found the 150bpm recovery hard as it was so slow! This pattern was repeated for the other speed intervals - the fast bit was hard but managed, the slow bit far more difficult. And in fact I ended up walking bits after intervals 4 and 5.
But I'm still happy - it was a good run, I managed the quick bits, and there's room for improvement 
The rain held off too, mostly, so I was just a comfirtable temperature in my long sleeved top without needing extra layers.
Just need to work out now what I'm going to do for my next one - although I can't go Thursday...!
Have fun...! 
C1R2 - C25K+ Speed
C25K+ Speed Podcast, aka the return of the dreaded intervals!!
Tried the c25k+ speed podcast for the first time
