This morning was chilly and misty - but just the kind of Autumn morning that I love! Donning my Lycra tights and long sleeved top, I set out on my warm up walk and spotted the sluice asking for a photo, so naturally I obliged! On the way there, a lorry driver beeped at me; look out Instructor57 this might happen to you! 😂
I had decided that today I would try a shorter, faster run, to see what I was capable of. I’ve always been one of the slower runners here, but have seen my pace slowly improve over the weeks. Last week on one of my 4K runs, I had a PB of 7:01/km but while I was running I saw 6:50 briefly on my watch. Tantalising! I wanted to get a PB of under 7:00/km. If I ran flat out, maybe I could do it! Plus, mixing up my runs with a shorter run was something I’d been thinking of, but hadn’t done yet.
So I set out at a reasonable pace. I didn’t know yet if I wanted to do 2 or 3 km, it would depend on my first kilometre pace. If it was quite fast, I would then go flat out for the second km and stop there. I start running and it seems quite fast. When my watch vibrates, it tells me 7:00. Right then! Flat out it is! Off I go. I think I might be jet propelled 😂! I know I can’t keep up this pace for long. Not yet, anyway. The kilometre seems to go on forever but at last it ends and I’ve done it! 6:35. I’ll take that, thank you!! Very satisfied with that run.
Felt strange returning home after only 2K!
MontyMooDog stats show I spent 50% of the run in Zone 5. Probably accurate! MHR 168. (MHR set in Garmin to 170)
Written by
Jools2020
Graduate
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Great pace! I’ve just whittled myself down to about 7:30 so you are much faster than me 👏🏻👏🏻. I’m going to start one shorter speed run per week now, partly to increase my pace and partly to help with fitting in runs with work. Think I’ll probably use the 5-10K app as they are guided interval runs but not actually do the longer runs. I’m going to adapt Ju Ju’s magic plan for the longer runs. I think 🤔 😂😂. Keep going 🏃♀️ you’re doing great!
Thanks! I think we are pretty much the same. I have only in the past week or so managed to do 4K in under 30 minutes.
The improved pace on this run I only achieved because it was such a short run! I couldn’t keep it up - yet!
Mixing it up, and doing a longer, slow run once a week is the answer for me. More than that, I’m really enjoying running right now. The weather is cooler, which really suits me.
50% of time over lactate threshold seems about right if you've gone for it!!What was your cadence and your stride length?? Well done on giving it a go👍Look out for my post later on my run this morning. It may be of interest to you😁
😁When have I ever given you bad advice??😂😂The beauty of it is it locks you on to a specific steps per minute (spm) which is REPRODUCIBLE. I know the music is awful but the time soon passes. If you use the same route over time you are using a reproducible set of conditions and that means you are able to measure progress against a benchmark first run. Also the interval training is fantastic for your anaerobic fitness. Mix that with your long slow run for aerobic fitness and your PBs will fall like ninepins.....👍😀
But wait until next Tuesday. You've ran hard today so need to not overdo the anaerobic work. Honestly you will manage it no problem. The hardest part is dropping down to the slower pace between the interval bursts. But shortening my stride length purposely helped me do it. It may need a couple of attempts....👍
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Parkrun - 22:12 - New PB by 16 seconds and finished 5th!
