Mondays Run

[LeeU]

Went swimming with my eldest daughter, son-in-law, grandkids and Mrs LeeU yesterday, thoroughly enjoyed it, even went for lunch together afterwards.

This morning though it was another run to continue the rehab on my ankle, Saturday was 20 minutes at 7kph, today was aimed at a 25 minute 7kph run.

I started a little later than normal, I'll blame YouTube for that, plus I was checking on a script I'd written and left running on a customer's systems.

5 minute warm up walk completed and straight into the 25 minute 7kph part.

I did get a little bit of shin ache, not shin splints but overall the 25 minutes was thoroughly enjoyable. I even threw in three 30, 20, 10s at the end just for good measure.

Today I really need to visit my elder brother, he flies out to Vegas for a week on Sunday, he hasn't flown in over 40 years and is a little 'concerned', so to show brotherly love I need to go and discuss plane accidents, turbulence, decompression at altitude, etc, with him and maybe show him a few pictures/videos, too

Gym day again tomorrow, chest and back.

Happy running everyone!

[Wenderwoo Graduate]

Nice one! What are the 30, 20, 10’s that you mention?

[LeeU Graduate in reply to Wenderwoo]

Thanks,

30, 20, 10s are just like sprints/intervals except you jog for 30 seconds, run for 20 seconds and sprint for 10 seconds, slow to a walk/stop and do the same again.

[Wenderwoo Graduate in reply to LeeU]

Sprinting is definitely beyond me at the mo, but interesting for future reference 😁

[LeeU Graduate in reply to Wenderwoo]

You would be surprised, I'm not the most streamlined of people and the 20 seconds run and 10 seconds sprint aren't that bad and the benefits are well worth it.

Several studies show that the benefits of 30, 20, 10's include running faster for longer meaning a reduction in overall 5k times.

Have a read here:

runnersworld.com/training/a...

[Wenderwoo Graduate in reply to LeeU]

Thanks, I’ll check it out 😁

[SueAppleRun Graduate]

Brothers are so mean aren’t they? Good to see your plan progressing

[LeeU Graduate in reply to SueAppleRun]

Of course brothers are that 'caring'