B220K - W3R2

[PhoenixRise]

Bridge to 20K - Week 3 Run 2

5 Target 🎯

170 BPM Playlist

NRC - I Need A Win Run

Yesterday was World Kindness Day 🤗 so I decided to be kind to myself by treating myself to a much needed I Need A Win Run!

As I’ve been pushing for the longer distances with my last run of the week I have consciously been dropping my pace so as not to burn out 🔥 Which I have been enjoying ... but competitive me has not been that happy with no PB’s at the end of the run. I’ve also been allowing myself to go slower on my shorter runs whilst I experiment with which pace feels good for me vs the different distances.

Yesterday was a beautiful sunny day ☀️ so I opted for a 170 BPM playlist and an NRC guided run to keep me focused and to prevent me from slacking off pushing for a fast 5K.

5K PB - 28:00 💪

I pushed on a bit further to complete the guided run which was 30 mins in length - a super motivational guided run that I highly recommend!

I’ve achieved a faster 5K in the past but as intervals so I think 🤔 this may be a new PB for a continuous 5K (according to Strava and NRC anyway) and nearly a whole 2 minutes faster than last weeks!

I’ve been allowing my pace for longer runs to creep into my shorter runs so I’m going to work on separating those moving forwards.

I’ve also been kinder to myself with two consecutive rest days after my long run of the week. Plus hot steaming baths with a 🍺 when my legs are whispering to me! 🤭

I needed this faster run for my mind, body and soul and to please my inner speed demon 😈 Now to rest and physically/mentally prepare for tomorrow’s 16+K - I’m coming for that 10 Miles badge 🏅😉 💪

Happy running all 🏃‍♀️ 🏃‍♂️

#BeKind

[Hidden]

Yes!! Go get that 10 miles. Gosh, that'll be terrific and a real statement of all you have done to get where you are.

I know you are competitive and like the reassurance of speed and why not? If you can go fast then you should. You can also go far now which is awesome.

What I like about you is that you do it your way and it works and it keeps you motivated, enthused and consistent. Brilliant stuff.

Now go get that 10m and do it how you wish. Make absolutely no mistake that this is a passion for you and you're very, very good at it. Think these things as you run. Smile, enjoy it and tomorrow I'll be congratulating you on ten big ones 🙂🙂🙂

[PhoenixRise 10 Miles in reply to Hidden]

Aw 🤗 thanks GTFC! Guess what? I got that 10 miles! 💪 Thanks so much for your kind and inspirational support, it means a lot! Like you, I run alone and don’t really have anyone to share my news with in the real world. Every word of support is my fuel!

[Hidden in reply to PhoenixRise]

I like hearing about other's successes on here and love reading how people like you do. Nobody is really interested around me in my running so every now and then I'll post on here which is always lovely. Rest, rest and rest for you then nice and steady back.

[PhoenixRise 10 Miles in reply to Hidden]

Same GTFC - I post on here to document my progress and share with likeminded runners 🏃‍♂️ I’m interested in your running! Inspiring achievements and it pushes me on! Rest rest rest is on the cards - for a few days at least 🤭

[linda9389 Administrator Marathon]

We're keeping it polished for you 👍😊 It's good fun mixing up the paces isn't it, but I know just what you mean about needing the occasional PB to prove .... well, to prove something anyway, not quite sure what 😂 I've made a mental note of that NRC run - sounds like a good one, thanks for the recommendation 🙏

[PhoenixRise 10 Miles in reply to linda9389]

Thanks for keeping it polished for me linda9389 🙏🏻 Yes, beginning to like finding the correct pace but I do need some PB’s in the week! Let me know how you get on with the NRC guided run 😉

[HappyNoodle 10 Miles]

You are so quick 🤩 wow! My fast pace is still 35 minute 5k. Your 10 miles is no doubt in the bag 😍

[PhoenixRise 10 Miles in reply to HappyNoodle]

Aw 🤗 Thanks HappyNoodle 🙏🏻 Not as quick today but really happy with my 10 mile Ave. Pace 💪

[Beatlesforever]

Amazing! 👏👏👏

[PhoenixRise 10 Miles in reply to Beatlesforever]

Thanks Beatlesforever 🙏🏻

[Instructor57]

A other great run for you !

That 10 mile badge is waiting for you just on the horizon 😁👍

[PhoenixRise 10 Miles in reply to Instructor57]

Thanks Instructor57 🙏🏻 It’s the ‘rookie’ pace that helps 🤭

[GoGo_JoJo Ultramarathon]

Shorter runs (under 45 mins) are definitely the time to push the pace, longer ones need the endurance pace. Nothing wrong with a quick one here and there 👍🏻😁

[PhoenixRise 10 Miles in reply to GoGo_JoJo]

Thanks GoGo_JoJo 🙏🏻