C4R1 - Speed

[PhoenixRise]

Consolidation Run 11

C25K+ Speed

The aim of the game today was to be comfortable! To ease off of the gas, keep good posture and control my breathing. I have a slightly different mindset now that I fully understand the upcoming Magic 10K plan (10k plan vs 60 min plan) 🤦‍♂️

No records smashed today but I did feel good - possibly the best I’ve ever felt running since the start of C25K! I was bang on the BPM’s (unlike Laura’s counting 🤭) but I decreased my stride length and energy levels. A chilled affair.

It might be because I’ve completed my 3 weeks of consolidations and/or an accumulation of the results from the C25K+ Stepping Stone series but I’m happy with these stats - only adding 0:02 seconds to my Ave. Pace compared to the last Speed attempt.

The main difference being - I definitely could have kept going!

Super happy with hitting 2.5K in 14:27 😉💪🏻

🏃‍♂️ 🏃‍♂️ 🏃‍♂️

[Tinytears60 Graduate]

That is a brilliant pace Mister! 👏👏👏👏 Well done!

Sounds like you’re learning a lot too...

I did my first 10k yesterday which was a nice surprise - I’m nowhere near as organised or planful like you...

I’ve read the plans and feel I might commit to one in a bit but at the moment I’m having fun with the runs... some shorter... some 5k and some slower longer ones!

Well done on today’s efforts! 👏👏 brilliant!

[PhoenixRise Graduate in reply to Tinytears60]

Thanks TT60! 🙏🏻 🤗

Yes, learning lots and more than ready for the next plan!

I saw you did your first 10K! 💪🏻 Amazing, well done! 👍

It’s all about enjoying the experience so it sounds like you’ve got your weekly runs sorted by mixing it up a bit.

A few more consolidations for me before starting the Magic 10K plan at the end of next week 💪🏻 and Miles for Refugees 🏃‍♂️

[Tinytears60 Graduate in reply to PhoenixRise]

Mixing it up definitely works for me ....

thanks Mister 🙏🏻

Well done and keep up the good work! 👏👏👏

[PhoenixRise Graduate in reply to Tinytears60]

Mixing it up is key! Not sure what my next two runs will be this week yet 🤔 might try another 6K and the Stamina podcast 🤷‍♂️

[Tinytears60 Graduate in reply to PhoenixRise]

I just love the freedom as Graduates we get! 👏👏👏👏

[MontyMooDog Graduate]

Great running there. You cover more ground than I do. Presumably you get a longer stride length in as theoretically we are running stride for stride if we're on the beat?🤔👍🏃

[PhoenixRise Graduate in reply to MontyMooDog]

🤔 Possibly 🤷‍♂️ I’ve only little legs but I do push the faster BPM to an almost sprint and then drop right down on the slower BPM ... maybe I’ve a longer stride than I’ve given myself credit for! 🏃‍♂️

[MontyMooDog Graduate in reply to PhoenixRise]

I guess I'm semi sprinting on the faster beat but have to force myself to take shorter strides somehow for the slower beat else I'm all over the place lol😂😂

[PhoenixRise Graduate in reply to MontyMooDog]

Same! I really have to force the slower pace so I can push the faster. Although, I am seeing/feeling a difference week to week 🏃‍♂️

[MontyMooDog Graduate in reply to PhoenixRise]

Ha ha. I've yet to try the Stamina podcast. Will wait a few weeks and then give it a go as it looks quite a challenge😂😂🤣😜

[HappyNoodle Graduate in reply to MontyMooDog]

It’s about how high you lift your leg that makes you cover more ground. Lower = less push forward, higher = greater push forward. That’s how it works for me anyway. Jogging low legs running high legs 🤣 your feet still have to land underneath you so you need the push to go faster.

[MontyMooDog Graduate in reply to HappyNoodle]

That's a good point. I'll pick my legs up more on the job next time👍

[PhoenixRise Graduate in reply to HappyNoodle]

Interesting 🧐 I do feel like I’m a lower leg pusher but I must be a higher leg pusher 🤷‍♂️ In all honesty, half the time I feel like I’m not pushing and I’m going slow - maybe I’m magically flying in between steps? 🤭

[HappyNoodle Graduate]

Phoenix you are doing amazingly. I’m only just starting to get some pace in the last week and I’m not there yet. Well done 😍

[PhoenixRise Graduate in reply to HappyNoodle]

Many thanks 🙏🏻 HappyNoodle! I’ve decided to aim for 5K in 30 mins tomorrow ... I need to shave off 23 seconds from my last run 🏃‍♂️ Will search for a 165BPM track today to see if that helps!

[HappyNoodle Graduate]

Wow 🤩 so good. I’m happy with my just under 38 mins, for now, as I started out at 45 mins. Good luck with those 23 seconds

[PhoenixRise Graduate in reply to HappyNoodle]

Amazing 😉 7 mins shaved off! 💪🏻 I Hope MiniNoodle is doing well too! 🏃‍♂️

[HappyNoodle Graduate in reply to PhoenixRise]

She’s good, starting week 4 this week and seems happy enough carrying on with it.

[PhoenixRise Graduate in reply to HappyNoodle]

Glad to hear it! Go MiniNoodle! 💪🏻 🏃‍♂️