I hadn't really worried about speed or distance while completing the programme - just about keeping going for the required time. However after graduating and switching to a running app I was a bit disappointed to find that I wasn't quite running 4k in 30 mins.
So after several post grad 30 minute runs I decided midweek to see if I could push my pace a bit and be a bit faster and go a bit further (Yeah I know - I said it was a daft idea). So off I went pushing harder from the start. Honestly I felt pretty dreadful right away and after about 5 minutes was wheezing like a steam train and had to stop to use my asthma inhaler. I've never used this during a run (only once or twice after when switching from colder to warm air on finishing a session) and never given up on a run either.
I walked home really angry and upset at myself (making sure my inhaler was visible in the hope other runners wouldn't judge me - honestly the things we do!) feeling a bit useless and slow and muttering about why I ever thought I could do this.
So switch to yesterday afternoon when a surprise early finish at work gave me the opportunity run in the light. Still sulking a bit I thought I might give it a miss but after giving myself a bit of a talking to I set off slow and steady - my only mission to run for 30 minutes and to try and enjoy it.
And guess what I did! The first 10 minutes were horrid and I was convinced that I'd jinksed any running powers I'd gained by breaking Oldfloss 's slow and steady rule in the previous run. But things settled down and I out ran the gremlins. And my average pace was my best yet and I covered more than 4k.
Lesson learned - slow and steady all the way.