{"id":2808,"date":"2024-12-05T21:52:00","date_gmt":"2024-12-05T21:52:00","guid":{"rendered":"https:\/\/louisegregory.com\/?p=2808"},"modified":"2024-12-08T20:32:25","modified_gmt":"2024-12-08T20:32:25","slug":"thursday-5th-december-2024-the-berlin-6-x-1-minute-on-1-minute-off","status":"publish","type":"post","link":"https:\/\/louisegregory.com\/?p=2808","title":{"rendered":"Thursday 5th December 2024: The Berlin: 6 x 1 minute on\/ 1 minute off"},"content":{"rendered":"\n<p>Boy Oh Boy&#8230;&#8230; I soooo didn&#8217;t want to go for a run today. I was up at 4:20am to go to work&#8230; I had an awesome day at work but I just didn&#8217;t fancy putting on my running shoes&#8230; Have a word with yourself Gregory&#8230; It is only week 2 of your official training programme and you are already not wanting to run! Deep down I know I will enjoy and feel great once it is finished..  Just remember your Why?&#8230; This is enough for me to get out there&#8230; Ok I say get out there in the loosest term possible as I am going to run on the treadmill! I think it will be easier to do tonight&#8217;s spadework session on the treadmill as I do not think I would push myself hard enough to go fast for 1 minute! After 30 seconds, I would probably slow down without even trying to&#8230; I think it would just come oh so natural for me to of it! (giggles to myself).<\/p>\n\n\n\n<p>Unfortunately I didn&#8217;t write down the pace that I ran at which is really annoying as I would have liked to see what pace I actually ran at for the speed sections or when I tailed off running at that pace. It would have given me something to aim for improving the next time I had to do this or a similar type of run but hey hoe.  <\/p>\n\n\n\n<p>I started with a 10 minute warm up before my first 1 minute on&#8230; The aim was to run at 9:24 min\/mile and then recover at 16:00 min\/mile. There were 5 more of these before my 10 minute cool down.  In 33 minutes, I managed to run 2.45 miles which was an average 13.27 min\/mile.<\/p>\n\n\n\n<p>The aim of this run was to introduce me to speed workouts and to get my body used to this style of training. My Speed work section&#8230;. is other people&#8217;s easy pace but I just keep telling myself.. it&#8217;s not a competition with anyone.. and the plan is to make sure I complete the 26.2 miles. I have no set time goal at the moment but I think I will aim for one later on during the training programme. Mind you.. I do have a mixed mind about that as well as I want to soak in the atmosphere and really enjoy the run.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-576x1024.jpeg\" alt=\"\" class=\"wp-image-2809\" srcset=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-576x1024.jpeg 576w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-169x300.jpeg 169w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-768x1365.jpeg 768w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-864x1536.jpeg 864w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-1152x2048.jpeg 1152w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-scaled.jpeg 1440w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n\n\n\n<p>Whilst I ran&#8230; Jorge cycled to keep me company as I really did not want to go out for a run.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/FullSizeRender-1024x576.jpeg\" alt=\"\" class=\"wp-image-2810\" srcset=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/FullSizeRender-1024x576.jpeg 1024w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/FullSizeRender-300x169.jpeg 300w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/FullSizeRender-768x432.jpeg 768w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/FullSizeRender-1536x864.jpeg 1536w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/FullSizeRender-2048x1152.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Boy Oh Boy&#8230;&#8230; I soooo didn&#8217;t want to go for a run today. I was up at 4:20am to go to work&#8230; I had an awesome day at work but I just didn&#8217;t fancy putting on my running shoes&#8230; Have a word with yourself Gregory&#8230; It is only week 2 of your official training programme [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2809,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[],"class_list":["post-2808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"uagb_featured_image_src":{"full":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-scaled.jpeg",1440,2560,false],"thumbnail":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-150x150.jpeg",150,150,true],"medium":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-169x300.jpeg",169,300,true],"medium_large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-768x1365.jpeg",768,1365,true],"large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-576x1024.jpeg",576,1024,true],"1536x1536":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-864x1536.jpeg",864,1536,true],"2048x2048":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_1453-1152x2048.jpeg",1152,2048,true]},"uagb_author_info":{"display_name":"Louise","author_link":"https:\/\/louisegregory.com\/?author=1"},"uagb_comment_info":0,"uagb_excerpt":"Boy Oh Boy&#8230;&#8230; I soooo didn&#8217;t want to go for a run today. I was up at 4:20am to go to work&#8230; I had an awesome day at work but I just didn&#8217;t fancy putting on my running shoes&#8230; Have a word with yourself Gregory&#8230; It is only week 2 of your official training programme&hellip;","_links":{"self":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2808","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2808"}],"version-history":[{"count":1,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2808\/revisions"}],"predecessor-version":[{"id":2812,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2808\/revisions\/2812"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/media\/2809"}],"wp:attachment":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}