Consolidation Run 7 -- SPEED in the fan oven

[MontyMooDog]

Decided to try the SPEED podcast which consists of

5 minute warm up walk

5 minute run at 155bpm

6 X ( 1 minute at 165bpm , 1 minute at 150bpm)

5 minute cool down walk

Had a bad night's sleep with the heat and was a bit miffed to go downstairs at 5:30am to find no bananas😂 so no pre run snack just a large mug of tea. Got outside and was already warm on my drive over to the railway line. Started my warm up walk and then dropped down to the railway cutting and was like walking into a fan oven☹️ Started the pre interval run and legs felt like lead. Just didn't feel warmed up enough for the intervals at all. Did the first minute at 165bpm and decided there and then to fast walk the minutes in between rather than run as I didn't feel I'd got the legs for it.

After 3 runs at165bpm I started to feel better though and considered moving up to 150bpm between the remaining intervals but then I'd have no benchmark to work to so just carried on until the end.

Can't understand how I felt so lethargic. Must have been the heat that sapped me as felt I was well hydrated. Missed my banana too😀

So not my best run but will definitely give it a better crack next time. Maybe needs bit more of a warm up before I start out.

Data from my watch shows the warm up run and 6 intervals with fast walking in between.

2.35k / 15:55 / 6' 46" This is a short session...😂

[Instructor57 Graduate]

Yeah, the heat certainly saps the energy !

Not to mention NO BANANA 😂

Well done ! 😬👍

[MontyMooDog Graduate in reply to Instructor57]

You're not wrong. I reckon with the banana I'd have smashed it 😂😂😂

[Jools2020 Graduate]

I thought I’d commented on this already, maybe I forgot to press the button to post it!

Well done for doing this. Shame about the banana! 😂

Sounds like hard work in the heat, though!

[MontyMooDog Graduate in reply to Jools2020]

Haha. I've ensured there's a supply in stock for tomorrow 🤣🍌

[Jools2020 Graduate in reply to MontyMooDog]

I can understand your disappointment that there weren’t any. I usually have one when I get back! But as I live alone and do the shopping, I only have myself to blame if there aren’t any 😂

[MontyMooDog Graduate in reply to Jools2020]

I better shut up as I'd get slated on here if I'd passed the blame onto somebody else 😂😂😂 Seriously though I reckon you might be ok for the speed podcast as your cadence is approaching 165 anyway. When I was running at 165 I was whizzing along but presumably that's because of my increased stride length and was pumping my arms. Maybe give it a go once it gets cooler??

[Jools2020 Graduate in reply to MontyMooDog]

yes, I‘m sure I can physically do it if it’s cooler. I’m just not sure if I can cope with the regimented approach, but won’t know until I try it 🙂

[MontyMooDog Graduate in reply to Jools2020]

It's like week 1 run 1 but faster😂😂 I have a bit of a bit of an issue maybe because I'm an ex sprinter from schooldays. At 150bpm I seem to be jogging along with a relatively short stride, but at 165bpm, which is only 15bpm faster I am in a semi sprint with a much more increased stride. Would be interested to see what my cadence is flat out but not too sure I should be contemplating that yet as a new runner🤔🤔

But looking at your stats from before you were taking short fast strides so sure you could cope at 165. But as I say 165 for me somehow forces me up a gear ?? It's odd isn't it ??

[Jools2020 Graduate in reply to MontyMooDog]

Very odd! As you say, maybe because you were a sprinter.

Enough of my ‘short strides’ ! You’re a fair bit taller 😂

[MontyMooDog Graduate in reply to Jools2020]

Haha you were at 77cm I believe. And I was at 88cm. But at 165 cadence I must be well over a metre my daughter at 165 is 1.07m and she can comfortably run that for the 5k and sprint at the end but I've got no chance of maintaining that. So I guess it's my natural running style, short shuffling steps at 150 cadence but longer strides at 165. I know quite a few running coaches so I'll ask the question when I see them next.

What I'm trying to say is if 165 is your normal pace what would happen if you stepped up a gear? Presumably your stride length would increase according and then you'd be really covering some ground. Or were you running hard anyway when you showed me that data off your watch??🤔

[Jools2020 Graduate in reply to MontyMooDog]

I was running hard because I knew I’d be showing you the data 😂 I don’t think I could top that right now! That WAS my stepped up gear. But I’ll find out more over the coming weeks. It will be interesting to see what happens as I’m starting to mix up my runs. Might do some Fartleks tomorrow, then a long, slow 5K on Saturday or Sunday to take part in your weekend challenge! 🙂

[MontyMooDog Graduate in reply to Jools2020]

Whatever did you do that for lol?😂 That explains it. I didn't think it made sense.

Your training plan sounds good. I'm doing a slow jog tomorrow at 130bpm heart rate and then the 5K for the challenge on Saturday but just taking it steady. Might try a bit of Fartlek myself to break it up if I'm feeling up to it😂😂

[Jools2020 Graduate in reply to MontyMooDog]

That sounds good as well. I’m finally understanding that consolidation isn’t trying to improve on your pace on every run. That approach wasn’t working for me anyway and it was becoming disheartening. I like this approach! 🙂