Indoors: 10 x 2 minute speed runs at 5K pace with 1 minute rest and then 2 minutes between intervals 4 and 8.
So this was one of the hardest interval sessions I’ve had. Running at 5K pace for essentially 20 minutes was more tiring then I would have thought. I’ve been running the distances at a modest pace for a long time now and so to get back to sustained running at pace was exhausting, but exhilarating. No messages from my self-diagnosed hernia this morning I’m pleased to say.
I only did two runs last week and I’ve been cutting out the 15 minute recovery run on this plan for the last few weeks. So having had a 3 day break since my 15K and then straight into a speed run probably wasn’t ideal, but I’ll be doing a long recovery run tomorrow, then a rest day and then straight into a 16K run. I’ve been reading around doing long runs and everybody seems to agree that you shouldn’t attempt a long run the day after an interval run. That’s my only beef with the NRC app - they have included speed runs before the big runs and maybe if I was 20 years younger that might be ok, but not at my age.
My plan was to flip the speed run with the long run last week but I was working over the weekend and had one of those lazy days yesterday when you watch Netflix all day and doze. I was going to do last week’s speed run yesterday but decided to waive it in favour of an extra day’s rest. Three days rest after a gruelling 15K run which tweaked my hernia seems a sensible thing to do to me. I’ll aim to do this week’s speed run on Sunday after one day’s rest following the 16K - if my body allows.
I discovered a new post run culinary delight today. Gail’s egg and cheddar soufflé with spinach. I wanted a change from my usual croissant and that was utterly delicious. I’m beginning to scale down my coffee and croissant intake as I’m getting stricter on my diet and I can see my stomach slowly returning to fitness levels. I always like myself more when I’m slim and fit. I swear it’s vanity that keeps me pounding the pavement!!
Written by
Dodgylungs
Half Marathon
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Great stuff! 😃 Deuces was challenging with the longer intervals. Good though.
I did the ten miler yesterday on the back of the Deuces the day before but only because I was backing up runs due to dog sitting 😤. I took my running bar which went down so well. Sigh 😌
I do the 15 minute recovery runs as either a warm-up or cool down I find it’s just right to get me to the start of the run or back home, and I get to tick it off 🙂
Improving your food is really going to help your energy levels and satiety. Your soufflé sounds fab. Spinach is a go-to for sure. You can tip it on all sorts 😋. I was listening to James Seth Demoor yesterday on YouTube and he was talking about his 140 miles a week running foods list. Spinach salad was eaten every day. He had a daily stir fry too. He spoke about how our running changes the foods we crave post run. Change happens in our gut as we run more My ears pricked up when he mentioned eating little or no dairy. No cheese or yogurt ! 😩 He took the viewers shopping to Trader Joes 😁. He does coffee, which is a relief 🙂
Well done on your 10 miler!! Excellent work. I had a look at your recipe and it looks pretty complex for a pragmatic cook like myself but I’ll still have a go at it some time. In the mean time naked bars it is (or jelly beans).
Interesting the no dairy diet. What’s the thinking behind that? I have salad pretty much every day. I have to watch the stir fries as I put olive oil and sesame oil in along with garlic, ginger and soy - but I haven’t been eating noodles with it (perhaps the night before a long run I could). I’ll have a Google of that talk and see what I’m doing wrong.
If I can manage to get through this half marathon I’ll turn my attention towards 26 miles. It’s been an ambition of mine to do the London marathon for some time. My brother did it a few years ago (albeit he needed a wheelchair at the end and he was in his early 40s) so I’ll see how it goes. I guess it’s difficult to get a place. I’m wondering if getting in through the charity route is viable? I’m raising money for Macmillan for this race.
It’s easy but there’s quite a few ingredients Once bought though they’ll save til the next batch 🙂
Dairy can cause inflammation apparently. I can’t run on milk , either on cereals or in my coffee, before a run as it makes me really nauseous
I eat from all the food groups but you find out through trial and error what suits 🙂
I love stir fries as they’re easy but always delish and just one pan! 👍. My husband gets 9/10ths of the noodles 😃.
I don’t know anything about big city marathons The last one I ran had a field of ONE 😁 Folks here will have and can give you all the dope on the charity route.
Nakd bars, Haribo’s 😋There are some decent jelly bean brands out there.
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