Ok so no work again as the shoulder is still niggly.
Lunch was light due to the heat and diet! Then it was a case of boredom, didn't want to do anything in the garden, didn't want to read and hubby was watching the racing on TV. So 1hr after lunch and 20 mins after downing 500ml of squash I decide to go for a run and collect Gnome from school.
I had a choice of 45 or 30 mins at 5:1 so left time for the 45 and set watch for the 30. Off I went ....
I ran through the field and realised that the weather was hot, that the lose straw was slippery, that the weeds meant I couldn't see where I was treading and that my water bottle didn't fit my bottle belt properly! Despite all this my running felt easy and was between 11 and 12mm pace so really good!
During the 4th set I was still feeling good and contemplating the 45 mins. My HR was high but hey it was hot!
5Th set - the last one for a 30 mins run. HR raising nicely err like 193 (yep that's speed work rate!) and pace still a consistent 11-12mm pace so good! It was still hot and uncomfortable but it was good! It was then that I started to feel a bit 'ick. My final 5 mins run finished and within 30 seconds of stopping for my walk break I was gagging at a bush! Yep the heat was too much for me and I throw up!
Needless to say I decided that this would be a 30 mins run! so walked nice and slowly back to school (15mins) with 3-4mins to spare.
I'm really pleased that the pace is feeling easy at 11-12mm (mainly 11-11.30 really) and that I was able to maintain that despite the heat. 2.5m covered in the 35 mins I had my watch ticking (which includes my gagging/chucking up!! sorry was that too much info??!) The first 2m were both under 13mins which considering that they would have included 2mins of walking each I am really pleased with! Looks like the Spans Plan is working well!
This means I have my long run and a medium run of 45 mins left this week. Tomorrow Beanz is popping over to try the gym ball and either this week or next I will get my new ball. I also did some light weights work this morning so I've been a very good pixie today!!
Lunch was light due to the heat and diet! Then it was a case of boredom, didn't want to do anything in the garden, didn't want to read and hubby was watching the racing on TV. So 1hr after lunch and 20 mins after downing 500ml of squash I decide to go for a run and collect Gnome from school.
I had a choice of 45 or 30 mins at 5:1 so left time for the 45 and set watch for the 30. Off I went ....
I ran through the field and realised that the weather was hot, that the lose straw was slippery, that the weeds meant I couldn't see where I was treading and that my water bottle didn't fit my bottle belt properly! Despite all this my running felt easy and was between 11 and 12mm pace so really good!
During the 4th set I was still feeling good and contemplating the 45 mins. My HR was high but hey it was hot!
5Th set - the last one for a 30 mins run. HR raising nicely err like 193 (yep that's speed work rate!) and pace still a consistent 11-12mm pace so good! It was still hot and uncomfortable but it was good! It was then that I started to feel a bit 'ick. My final 5 mins run finished and within 30 seconds of stopping for my walk break I was gagging at a bush! Yep the heat was too much for me and I throw up!
Needless to say I decided that this would be a 30 mins run! so walked nice and slowly back to school (15mins) with 3-4mins to spare.
I'm really pleased that the pace is feeling easy at 11-12mm (mainly 11-11.30 really) and that I was able to maintain that despite the heat. 2.5m covered in the 35 mins I had my watch ticking (which includes my gagging/chucking up!! sorry was that too much info??!) The first 2m were both under 13mins which considering that they would have included 2mins of walking each I am really pleased with! Looks like the Spans Plan is working well!
This means I have my long run and a medium run of 45 mins left this week. Tomorrow Beanz is popping over to try the gym ball and either this week or next I will get my new ball. I also did some light weights work this morning so I've been a very good pixie today!!
Comments
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you are too quick for me now !
500ml seems a lot to drink just before a run
Paid for it though didn't I!
Beanz I am sure it was just a freak!!
I enjoyed it though in a strange sick kind of way!