I’ve been away visiting my son and his family, so didn’t get the chance to run over the weekend, although I got a few dog walks in!
So this morning was a good morning to run. I decided that no matter what, I would be out of the door at 7 am. Ah well, reality set in, not to mention major faffage, breakfast, tea followed by coffee and I left the house at 10 😂.
This workout was tough. 3 x 7 minute intervals at 5K pace, with 2.5 minutes recovery after each one. Now I find it hard enough to run 60 seconds at my 5K pace. “That’s because you are running too fast” I hear you say - and you’d be right. The first interval today I glanced at my watch and I was running at 6:40 mins/km. No, no, no! That’s far too fast for me. I was aiming for about 8:00. I did settle down a bit and obeyed instructions from the coach, but I found it really difficult to be consistent and much prefer shorter intervals.
It was a good workout though. Certainly one to try if you like the idea of doing interval work!
Strava pic excludes the 5 minute warm up walk which is part of the workout.
Garmin has started to like me again, I have eased into the “Excellent” zone.
Written by
Jools2020
Graduate
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Excellent? that’s brilliant, I’m still bimbling around i. the fair zone, that workout sounds tough, i think it might come up on the half marathon plan I’m doing because i seem to remember Instructor57 doing it, he’s further on than me, We went out at the same time this morning
I started at about 6 effort today because I knew it would be long for me and the first 3 k were under 10 but then I ran in the lumpy track and effort was about 4, breathing really easy just too lumpy and slippery to go faster so last 3 were over 11 but next run intervals and shorter You’d be amazing at this plan
Good run Jools, mixing it up again. I went out at 10am this morning too, gorgeous weather but a little hot for a run. That said, a hard fought 8km completed. I have 10km in my sights! Maybe try intervals after that but a half marathon is a step too far for me. Love the post 🏃♀️
Thank you! I’m actually working up to 10 miles first, but doing it sensibly. You are not that far from your 10K and doing it sensibly, too! 8K is a great distance, well done!
Well 10 miles is twice as far as my 8km this morning so very impressive. I think I prefer a shorter distance, 5km with a longer run when I'm in the mood. I'm not really built for running but I love it. Good luck with your 10 miles 🏃♀️🏃♀️🏃♀️
Thanks. It won’t be for a few weeks! Of course you’re built for running. You’ve just run 8K and have 10K in your sights! These are long runs and take endurance and stamina, which you have built up gradually.
Woohoo 🥳💪👏👏👏👏 very well done Jools! That run is quite challenging but I did enjoy it, it made me push hard but it wasn't so hard that I couldn't complete it. 'Excellent' is much better than I've ever had from Garmin, congratulations! 😃
Thanks, Beatles. I only believe Garmin when I want to 😂. It is a challenging workout. I prefer the short, sharp shock! It’s a mind game more than anything isn’t it?
You are really back into your running again and I admire your experimentation with the guided runs etc. When I re-graduate, I am going to try to vary my runs more. May not use the guided runs 🤔 as they've not been my thing, but who knows! Well done, I'm so pleased to be seeing your regular posts again!
Thank you, Roxdog. Always love your posts, too. I didn’t run for almost 3 months, but back to it now. I don’t use the guided runs all the time. Sometimes I find them annoying and I just turn them off. Other times I need to focus on someone motivating me! Or listen to music. Or…,.nothing! The other day my playlist ended and I didn’t even notice 😊
Triple 7s are one of my favourites. The more I do it the better my pacing has become. I'm not so keen on shorter intervals, all that speeding then slowing, but Triple 7s pushes you then allows you to catch your breath and start again.Well done on the VO2 as well!
Well done for giving this a try Jools and for a successful run. I used to swear by intervals as they pushed me out of potential ruts and out of my comfort zone. They definitely improved my speed.
Thank you. I know that interval training is good - most of my running is slow! You’re right about it pushing you out of your comfort zone. I’ve started doing interval work (or sometimes Jeffing) once a week.
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Triple 7’s intervals on NRC
First Post grad run
5k interval run
