C1R2 - C25K+ Speed

[PhoenixRise]

Consolidation Week 1 Run 2 - Oh my!!! Significant jump!!!

So, I did the Stepping Stone podcast on Monday and was (relatively) happy with running to the advised BPM. Today I thought I’d give the Speed podcast a whirl. Interval training with stints between 165/150 BPM.

- 5 min warm up walk

- 5 min 155 BPM

- 1 min at 165 BPM

- 1 min at 150 BPM

(Repeat the 60 second intervals 6x)

- 5min cool down walk

What a challenge! I prefer a 155/160BPM - 165 is fast and 150 I feel is too slow for me. After the first stint I had already concluded today was going to be a bit of chilled affair as I’ve been pushing hard recently so I mixed up the intervals a bit more to suit me:

- 1 min 165BPM

- 30 seconds fast walk (naughty!)

- 1 min 150 BPM

(Repeat x6)

This gave me enough gas to really push the 165BPM.

I’d accepted that my stats would probably drop and I made a commitment to myself to complete this podcast without the walking by the end of the month.

To my surprise (even with the walks - I paused the podcast but not Strava) my average pace was 6:00/km with a PR for 1K at 5:23!

I managed a cool 3.05km in 18 mins which is not too shabby! Because it was a shorter podcast I added the following on when I got home:

- Day 2 workout of 28 Day Abs app

- 30 press ups

- 45 second plank (normal plus both sides)

I can’t control #rona, lack of work, being forgotten/excluded from government support packages at this moment but I CAN control my fitness and well being.

Pet peeve: Laura (bless her!) counts 1,2,3,4 slightly off the beat in the podcast ...

[Scout37 Graduate]

WOW!

That's pretty much all I can say!!

[PhoenixRise Graduate in reply to Scout37]

Hehe, thanks!

[PhoebeJane Graduate]

You are on a roll!!!! Wow! Super impressive. Well done.

I’m not far behind, hopefully I can be as strong as you are

[PhoenixRise Graduate in reply to PhoebeJane]

Thanks!!! I would have liked not to have walked but at least I’ve something to work towards with this podcast.

You’re not far behind at all! You’ll be a graduate very soon!!!

[PhoebeJane Graduate in reply to PhoenixRise]

1 run to go!!!

[Birdlady64 Graduate]

Well done! I thought about trying this but maybe it will be too fast for me. You are much quicker than me over 5k and you say it was tough....

I love the fact you say Laura is off beat- definitely the dancer in you there! 🕺

[PhoenixRise Graduate in reply to Birdlady64]

Thank you! It wasn’t easy - I’ll say that much! I did wonder how off putting it would be to do this for graduates straight from C25K ... it does seem a fair jump! But I guess working with the Stepping Stone for a few weeks would get you ready for Speed. Definitely something to work towards!

I’m yet to do Stamina (Friday) but will no doubt post my thoughts and a review!

Honestly, it’s so annoying that she counts 1,2,3,4 but not to the music that you are already running to! Almost like they dubbed over the track at a later date. So off putting! Hehe

[Birdlady64 Graduate in reply to PhoenixRise]

That's probably exactly what they did!

[MontyMooDog Graduate]

I looked at this after the stepping stones triumph yesterday and that's as far as I got 😂😂😂 You're not gonna rope me into this as easily.. 😂😂Seriously though it does sound challenging but I like your idea of modifying it to suit your individual taste / ability. Will go away and mull it over...😂😂😂👍but very well done for using your initiative and giving it a go😀👍

[PhoenixRise Graduate in reply to MontyMooDog]

Hehe! It definitely is challenging as is so the modification helped me to complete the podcast but with my own take. I’ll aim to do it properly by the end of the month ... I just realised this morning that I’ve been doing 5K 3x a week for a few weeks and I really wanted a shorter run today to shake things up!

Do mull it over! I’ve committed to try all three and see which ones fit. But the way my body feels right now - this will be the first to be binned so far lol

[Blossom- Graduate]

Blimey,you did really well! I had to walk a couple of steps in between just to kinda get my balance but found it interesting! Yeah poor Laura offbeat, but so nice to hear her voice! 😀

[MontyMooDog Graduate]

Re- read your text and noted where you say " and added on after I got home"...... to add " a sit down and a long cold beer!!!! " 😂😁

[Instructor57 Graduate]

All sounds very interesting 🤔

But I think I'll have a little rest for a couple of days haha.

Seriously though , well done ! Sounds like a punishing program !

[PhoenixRise Graduate in reply to Instructor57]

Thanks Instructor57! I think you definitely should/deserve a couple of days rest after your graduation! Bravo!

[HappyNoodle Graduate]

Fantastic run. I like the podcasts I found they improved my cadence just after using them a few times. I am nowhere near your speed though 😍

[PhoenixRise Graduate in reply to HappyNoodle]

Thanks! 🙏🏻 Agreed, the podcasts keep me focused and pushing! Trying Stamina podcast shortly ... will post my post run 🏃‍♂️ thoughts/review.

And I am nowhere near 7K! Bravo! 👏

[HappyNoodle Graduate in reply to PhoenixRise]

It sounds good but it takes me nearly an hour 🤣 🏃🏻‍♀️ I like it though you can really get into it on a long run m, the rhythm, the zone whatever it is.

[HappyNoodle Graduate in reply to HappyNoodle]

Plus I managed to injure myself trying a side plank and you got those down 😍

[PhoenixRise Graduate in reply to HappyNoodle]

Oh no 🤦‍♂️ Take it easy! I said I did side planks ... didn’t say I nailed them! 🤭

[HappyNoodle Graduate in reply to PhoenixRise]

🤣

[Frizzbomb67 Graduate]

Well done! I’ve just completed 3 weeks of consolidation runs so I’m looking to start the podcasts next week just to give me something different to listen to and keep me interested. Your post has definitely motivated me to give them a go 👍🏻