I have completed 4 weeks of my Nike Run Club HM plan and I'm thoroughly enjoying it! I've stuck to the plan, completing every session, although I am now tagging the 15 minute recovery runs on to another session, usually before an intervals run, as an increased warm up.
Yesterday was long run day, 10K, and I was delighted to knock 8 minutes off my previous 10K time. Of course, this was from a low base, but never the less it fills me with hope for the future. I am about 15 minutes away from my very best ever PB, before my health went do pieces, and while I know speed isn't everything it gives me something to aim for.
I'm loving the coaching, some of it is a bit schmaltzy but boy does it work! New shoes, and a "settling" of my thyroid medication are playing a big part too.
Happy running VRBs!
Written by
Curlygurly2
Half Marathon
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What great news Curlygurly! You certainly sound like you’re enjoying yourself, and I agree that the NRC coaching has lots to do with it. I like a bit of cheese, and Coach Bennett and pals lay it on thick!
I like that they tell us to run at OUR pace. I've found some of the workouts a bit scary when I look ahead to what's coming, but I've decided to just trust the process and do my best - we trusted C25K didn't we, and it worked..
I got drowned out with the dog yesterday afternoon. It was cold too 🥶. I couldn’t get warm after that and was still moaning when we turned out again My coat was still wet 🙄💦🐕
I was out on my final run of week “ 7 to go” today. So 6 weeks to go I guess!
For the first time I felt some fatigue in my thighs. Hopefully my weekly swim on Wednesday will help to sort that out. I am sure that having a plan has helped, particularly having someone else timing the intervals for me. I like the display which shows the pace of each interval too. All this means that I can focus on just putting one foot in front of the other and I can take in the scenery and wildlife rather than being preoccupied with my watch and calculations. Sure there are cheesy bits, but that is more than balanced out by the quality advice. I was surprised when a couple of fartleks were introduced towards the end of today’s run, but I responded as ordered and felt pleased that there was more left in the tank than I thought. The theme for next week is being comfortable with feeling uncomfortable …..😬
Are you doing the HM plan? The display doesn't work for me, my phones GPS is wobbly....on yesterdays 10K run I was finished according to the app at only 9 KM on my Garmin watch, and I think Garmin is more accurate. So, one more KM with no guidance.. never mind, it's what I expect.
I wasn't too chuffed towards the end of my 10K yesterday to be ordered to slow down, then slow down again, but I guess they know what they're doing!
What was the distance of the run where they gave you the fartleks? Are you doing an event? I'm just following the plan to give myself some structure, and hopefully actually run a HM, I'm happy to do that solo.
I am doing the NRC HM plan. The App works fine with my IPhone, although there was almost no charge left by end of today’s run. I may need a new phone!
I remember the “slow down” instruction late in a run from a few weeks ago. I think the idea is that the long runs focus on technique, initially, to the exclusion of pace. Pace comes in separately through dedicated weekly interval, fartlek runs. Today was the first 10 mile run, and the fartleks were an indication that long run and pace are now being brought together. All part of the cunning plan.🙂
The slow down instruction was to get you to notice how well you had been doing before they asked you to slow down - er what?? I found it hard to pick up again, but I got through it. I'm looking forward to that 10 miler, and dreading it - it's a bit of a biggy isn't it?
I have done 3 HMs but on run/walk, I have this voice in the back of my head that won't shut up until I run all the way!
I did feel a bit tense pre my 10 miles yesterday (so I know what you mean) which is probably why I started off too fast; I will put that right next Monday. I need to remind myself that every 10 mile run on the plan is not a PB attempt, but part of a build up to a longer run, where “miles in the legs” are way more important than pace, at this stage at least. Maybe that is what the “slow down” instruction on the 8k run was about….my legs were certainly glad of it at the time!😂
HM is, for me, a very different proposition. I suspect that it is at the limit of my 71 year old’s endurance and whilst I would love to do an all run effort again, and that is my aim, I plan to take it steady and will do whatever I need to do to finish. Whatever that is, will be enough. My main take away from the plan so far is that running easy on long runs until instructed otherwise will give me the best chance of making an all run HM. So that is what I will be doing.
Well, yes, I've been through some stuff this last year, had half my thyroid removed, and while they reassured me the remaining bit was working properly it certainly was not. I couldn't run more than 3 K without needing a rest, sometimes a sit down rest, and my pace slipped to 10 mins - that's per KM not per mile!
Thyroxine is a magic drug, I'm chuffed that I ran all the way on a 10 KM, it still took me near to one hour and a half, but I did it...keeping an open mind on how far I can go with this, but seems this plan is my best shot. I'm finding I speed p a bit as I go, not much, and not how I was before, but around 8:30 pace, that's a whopping improvement and I'm happy with it.
I bought a battery case for my phone. It fits closely but does make it a tad heavier. Necessary for me as my phone’s battery life is rubbish. It was from Amazon and inexpensive
I dropped my phone on Saturday and smashed the screen. It’s held together by magic tape at the moment. The battery case is helping it hold together 🙄😁
Ok. Battery case arrived and phone and case charged up and ready to go. Daft question (most of mine are!). Do you switch the case on at the start of the run (when the phone is charged up anyway) or save the charger until later in the run when the phone is on its last legs? I am guessing the former, because that is just like leaving the iPad plugged in on a zoom call….but I hate ambiguity 🤔
I find it hard to believe myself I have been absent for so long - blame it on ship, weather (truly ghastly!) and a wee problem with a bone in my right foot, but...here I go again and glad to do so We will continue to run together on our own Cg
That is such great news Curlygurly2! I’ve been so out of touch lately I have no clue what everyone is up to. I’m glad I saw this today. Enjoy the training plan!
I’m a fan of the NRC plans too. Glad to see that your training is going well.
I too have found that the app’s distance calculation is somewhat optimistic! Don’t know if that’s a feature of the app or the phone’s GPS. Still, I think the plans are great preparation.
Thank you, I'm happy to listen to the podcast, and track the distance on my Garmin, it means there's a bit where they don't say much at the end of a run, but that's ok. I think my Garmin is accurate, so I prefer to trust that. I just remember one of the first podcasts I listened to was for 5K, I decided to do it at a new parkrun, and found I still had a long way to go after I "sprinted" for the finish!!
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Looks like "Back to C25K" for me!!!
July Challenge - Runfasterdoyle story
I went for it and did it : 10 miles (well 16.4km 😉)
half marathon training update