{"id":2856,"date":"2024-12-29T20:20:00","date_gmt":"2024-12-29T20:20:00","guid":{"rendered":"https:\/\/louisegregory.com\/?p=2856"},"modified":"2025-01-02T13:07:01","modified_gmt":"2025-01-02T13:07:01","slug":"sunday-29th-december-2024-los-angeles-5-x-2-min-efforts-90-sec-recovery","status":"publish","type":"post","link":"https:\/\/louisegregory.com\/?p=2856","title":{"rendered":"Sunday 29th December 2024:- Los Angeles: 5 x 2 Min Efforts, 90 Sec Recovery"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Don&#8217;t get too excited&#8230;. I wasn&#8217;t running in Los Angeles. It would have been lovely though if I was, however, I was on the treadmill. I find it easier to do my interval\/speed sessions on a treadmill as I don&#8217;t think I would push myself as hard if I was pounding the roads. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The aim of this session was to continue to build on my interval training and get used to working harder for longer! Ouch&#8230; This is sooo going to hurt. I can feel it already. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Great advice:- Make the most of your recoveries, it is fine if you need to walk for the majority to begin with. Why oh why does this not sink in when I read what the session is about?? It goes on to say that hopefully as your fitness builds in the future you will be able to jog the recovery periods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I start with a nice easy warm-up jogging for 10 minutes at a pace of 4.2mph. This pace seems like a great pace to run at. Unfortunately, it has to change and before I know it my legs are running faster at a pace of 5.8mph. It doesn&#8217;t seem as bad as I thought it was going to be but that is probably because it is only for 2 minutes!! Wahoo it is over and I have a nice recovery pace of 3.8mph. Shame this was only for 1 and a half minutes. Never mind&#8230; and we are off again. This one feels easier than the last interval. I am not sure if it is because I know what to expect or what. Yes&#8230;. I did and I can slow down again. The third set&#8230; I am starting to think OMG&#8230; 2 minutes is a really really long time!! There is no way I can keep this pace up so I drop the speed slightly for the last 30 seconds. I am still pleased with my performance as it is such hard work to be pushing myself this much. I think I probably should ease off a little bit but then I keep telling myself believe in the process. Remember you can walk if you need to for the recovery periods. It is as though I need to give myself permission to do this as for some strange reason I will not walk! <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The last few fast intervals became really hard but I did it&#8230;. it may have been at a slightly slower pace than what I was supposed to aim for but at the end of the day&#8230; it was faster than my usual plod that I run at so in effect it is still the same thing. It just means that I will be able to continue with the rest of the training plan rather than getting injured! So really it is a win win.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I was half tempted to skip the cooldown and just go to the spa but I had a little chat with myself and did my 10 minutes cooldown. <\/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_2064-576x1024.jpeg\" alt=\"\" class=\"wp-image-2861\" srcset=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-576x1024.jpeg 576w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-169x300.jpeg 169w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-768x1365.jpeg 768w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-864x1536.jpeg 864w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-1152x2048.jpeg 1152w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-scaled.jpeg 1440w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">As you can see I do look a little white despite being all hot and sweaty&#8230; I seriously thought I was going to throw up after today&#8217;s session! <\/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\/IMG_2063-1024x576.jpeg\" alt=\"\" class=\"wp-image-2862\" srcset=\"https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2063-1024x576.jpeg 1024w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2063-300x169.jpeg 300w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2063-768x432.jpeg 768w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2063-1536x864.jpeg 1536w, https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2063-2048x1152.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Don&#8217;t get too excited&#8230;. I wasn&#8217;t running in Los Angeles. It would have been lovely though if I was, however, I was on the treadmill. I find it easier to do my interval\/speed sessions on a treadmill as I don&#8217;t think I would push myself as hard if I was pounding the roads. The aim [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2861,"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":[15,14,12],"class_list":["post-2856","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-cheerupcharlie","tag-london-marathon-2025","tag-london-marathon-25"],"uagb_featured_image_src":{"full":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-scaled.jpeg",1440,2560,false],"thumbnail":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-150x150.jpeg",150,150,true],"medium":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-169x300.jpeg",169,300,true],"medium_large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-768x1365.jpeg",768,1365,true],"large":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-576x1024.jpeg",576,1024,true],"1536x1536":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-864x1536.jpeg",864,1536,true],"2048x2048":["https:\/\/louisegregory.com\/wp-content\/uploads\/2024\/12\/IMG_2064-1152x2048.jpeg",1152,2048,true]},"uagb_author_info":{"display_name":"Louise","author_link":"https:\/\/louisegregory.com\/?author=1"},"uagb_comment_info":5,"uagb_excerpt":"Don&#8217;t get too excited&#8230;. I wasn&#8217;t running in Los Angeles. It would have been lovely though if I was, however, I was on the treadmill. I find it easier to do my interval\/speed sessions on a treadmill as I don&#8217;t think I would push myself as hard if I was pounding the roads. The aim&hellip;","_links":{"self":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2856","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=2856"}],"version-history":[{"count":3,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2856\/revisions"}],"predecessor-version":[{"id":2867,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/posts\/2856\/revisions\/2867"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=\/wp\/v2\/media\/2861"}],"wp:attachment":[{"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/louisegregory.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}