Back on line!! After a successful end to the B210k W5 I thought I would take a pause so that I could focus on the beat with Laura. I have to say the Stamina run is now about right and I probably will need to have something a bit more challenging for this kind of run where I push my endurance and speed together. Three of those with pleasing improvements each run. Then the Sunday run I have been waiting for.
And it's getting better and better. I didn't know how I wanted to run it really till the last minute and just decided to go for the 60 minutes of B210k without the regular bpm of Laura and the C25k+ Stamina run. (There is no W6 podcast on the Samantha Murphy B210k programme.)The Endomondo lap tracker really spurs me on as does moving through Sam Murphy's playlist. End result? 11.89k in 1 hour and 43 seconds. I ran W5R3 again with its 2 x 30 minutes and through the walked minute of the podcast, hence the extra seconds.
The sub-5 minute km really helps the motivation too! Knowing it's going well is just brilliant. Keeping the laps at that mark is great but I think I am now ready to be looking at a longer run (perhaps pushing the pace less) as part of a three-part varied week of running. I wonder also if now is the time to be varying my route and adding in some harder gradients to the otherwise gentle slopes on this one. I'll be looking at Audio Fuel again to see if they have a slightly tougher interval run than the C25k+ Speed run.
Thanks for reading and happy running.