C5R2 - C25K+ Stamina

[PhoenixRise]

Consolidation Run 16 🏃‍♂️

So yesterday I gave the other of my least favourite C25K+ podcasts another go: Stamina 💪

Now, the aim of the plus podcast series is to keep you running for longer at a faster pace. However, I’m not 100% convinced these are for me and my little legs 🤔

5 mins warm up walk 🤗

10 mins 158BPM 🤨

20 mins 160BPM 😘

5 mins 165BPM 🥰

5 mins cool down walk 😓

Rather than break all the intervals down with a review I’ve opted for an emoji review 😉

I really do find any BPM (or steps per minute) below 160 a real challenge. I feel like I’m using far more energy than necessary to keep on beat and that I’m actually going slower than I naturally want to. Nevertheless, trust Laura!

Strava is chiming in and confirming that I am indeed going slightly slower than previous attempts (if only slightly!).

2.5K - 14:16 (not too shabby)

5K - 30:46 (I had got this sub 30 mins)

For comparison, this attempt WAS faster and further than the previous for THIS podcast. By 0.13KM and 0:10/KM so maybe there is method in the madness 🤪

Personally, I think I want to use 160BPM as my base pace moving forward when pushing myself. I’m eagerly awaiting @Ju-Ju-‘s Magic 10K Plan schedule (today!) and think I’ll keep Speed for the one shorter run at the beginning of each week. It may be time for me to say bye 👋 to Stamina and Stepping Stone as I progress towards 10K but I might also drop them back in randomly to test any 🤞🏻 developments.

I know for sure that Stepping Stone will be at the very bottom of my preference list!

Happy running all! 🏃‍♂️

[Scout37 Graduate]

I'm the opposite! I am much more comfortable at the fewer bpm level. But I keep trying!

[PhoenixRise Graduate in reply to Scout37]

Do keep trying! You’re doing amazing 💪 Running is such a personal journey and everyone has their own personal challenges/goals. I guess I’m not happy unless I feel like I’m pushing myself - sucker for punishment! Are you doing the Magic 10K plan? 😉

[Instructor57 Graduate]

I have looked at these several times and not really convinced myself that they are for me .

So congratulations on on keep going back to them ! 😁

I'm sure they will help with your magic 10 plan 👍

Let us know how it goes , I'm not doing it now

[PhoenixRise Graduate in reply to Instructor57]

As you can tell, I’ve remained open minded but also undecided 🤷‍♂️

Oh yay! You’re doing the M10K!

(Question: have you found the schedule? 🤔)

[Instructor57 Graduate in reply to PhoenixRise]

No, I'm not doing it now .

But if you need it, the plan is here

healthunlocked.com/bridgeto...

[PhoenixRise Graduate in reply to Instructor57]

🤦‍♂️ Totally didn’t read your response properly - I blame the lack of coffee this morning!

Thanks 🙏🏻

[Instructor57 Graduate in reply to PhoenixRise]

Haha 😂☕

[IannodaTruffe Mentor]

The important aim of this podcast is to try to help you identify your different paces.

Many of us find that our "natural" pace is actually faster than an easy conversational pace at which we can converse clearly and ungspingly. It is the easy conversational pace that builds the aerobic base required to run further and faster, which is the pace at which elite athletes spend up to 80% of their training time.

When pushing distance it should be at an easy pace.

[MontyMooDog Graduate]

I'm looking at this and can't understand how you got a slower 5k time. If your 2.5k was 14:16 and you have increased cadence and matched the beat why isn't your 5k time less than (2 X 14:16) ie 28:32? That's assuming the course is reasonably flat.....Or are you doing something with your stride length???

[PhoenixRise Graduate in reply to MontyMooDog]

Preaching to the choir here! You tell me! This is what’s bugging me - not the going slower or being able to talk. I really do have little (yet powerful! 🤭) legs ... for me to maintain cadence below 160BPM I have to practically be doing the long jump! So, I have to shorten my stride so I don’t burn out ....which slows me down. There is a slight incline all the way round the route I take for the whole length of the run - next time I may flip the direction and let the gradual decline assist me! 💨

[MontyMooDog Graduate in reply to PhoenixRise]

Yes it's odd. Ideally you would run on the flat. I can't see the difference between 158 and 160 BPM either ( apart from the obvious 2 BPM!) To the untrained ear and to new runners I wouldn't have thought that would make a discernable difference. Makes me wonder if it should have been 155 not 158 and there has been a typo somewhere lol 😂🤔😀That would have least made it more obvious and if you matched the beat would give negative splits in theory. Did you record your splits for this run??

[PhoenixRise Graduate]

I’ll double check but I’m sure it’s 158 for this podcast. Ah, it must be my super well trained dancing ear! 🤣 I think (looking at the splits) I start off well but the extended period of trying not to do the long jump zaps my energy.

1K - 5:29

2K - 5:48

3K - 6:15

4K - 6:31

5K - 6:45

0.5K - 6:22

🤷‍♂️

IF I ever try it again. I’ll go slower for the start, smaller steps underneath me and go the opposite way round to take advantage of the decline.