A change of plan this evening meant I had a better opportunity to go for a run tonight than I'd expected. I spent a while dithering about what run to do - try Speed again, just do 30 min, or something else. In the end I decided that since I tried Speed the other day and didn't quite manage it, and I wanted to make sure I kept running 30 mins regularly, I could do my own thing using Week 1. So I downloaded it and off I went.
First five minutes I walked with no accompaniment, then started a gentle jog while Laura thought I was walking. The run intervals I decided to just increase my pace a bit, but not to push for a really quick pace, to try and make sure I could keep going for the full time.
You know how good it feels when a plan comes together?! The 'walk' after the 4th quicker interval was just as I was getting near the top of my nemesis, and I wlaked for about 5 metres - then realised I'd listened to Cedric, not to the part of me that knew I could keep going, so off I jogged again. Four more quicker segments and Laura said I was done - but I decided to keep going until I'd done 30 mins.
A few minutes later, I was done! 2.4 miles run in 30 mins. Happy me.