Last night, I went to collect my younger daughter from the station, and while I was waiting, I did a bit of jogging, including a couple of bursts of speed (for all of thirty seconds or so). I really rather enjoyed the fast bits, even though my shins ached afterwards – served me right for not warming up enough.
One of my online running buddies, Oldgirl, has joined a running group, Jog Scotland, and they’ve been doing training sessions of 4 minute runs with 2 minutes recovery. Sounded like I could manage that, and it would make a change for running a mile. Another NHS couch to 5k ‘graduate’, Aftabs, has also been using intervals to build pace, and walking breaks have recently been mentioned on Fit for a Year but it isn’t something I’ve really tried before. So, time to try something new.
It was raining this morning – a good opportunity for some faster running. It’s been a while since I’ve run in the rain – it was lovely. Even when a car went through a puddle and splashed me – I just laughed!
I did a longer warm up walk than usual, and then off I went, really running as fast as I could, heart-rate going up higher than usual. Four minutes seemed longer than I’d expected it to! The first run was along pavements, with a couple of blind corners, so I was happy with the 11:37 min/mile pace.
Two minutes walking did feel just about enough to bring my heart rate back down to a comfortable level, then off I went again. I did three more lots of four minutes – 10:35 , 11:05 and 11:27 min/mile (the mile I ran yesterday took 12:16). I nearly didn’t do the last one, as I had to turn round and head back away from home again, and I’d nearly had enough, but I’m glad I did, as it wasn’t as slow as I’d thought it would be.
It’s reassuring to see my heart rate recovery during the walks.
This seems a good way to edge up the pace that my legs expect to run at – in total I ran 1.45 miles, but faster than when I run a mile.
Well, after all that, I decided I deserved a reward – a Mrs Crimble’s jam coconut ring. Yummy.
Oh. just checked the packet: Jam coconut ring – 723 calories. My running and walking (according to Garmin) – 243 calories. Hey ho – I’d better not have too much lunch!