Tonight was interval training in the rain. After a ~2km warm-up, we did 11 intervals of slow, medium, hard effort ~500m/interval. According to Strava, I went out way too fast the first couple of intervals (4:52) but I was able to maintain a sub-5:30 pace for the rest of the intervals which is great.

One thing I love about the RunNinjas is their positivity. Here are some quotes from them tonight about running in the rain:

• Running in the rain is the best, it’s like a spa day
• It’s refreshing!
• This is perfect running weather
• The rain cools you off
• This would be great weather for race day.
• Running in the rain is so calming. And you don’t break a sweat. And nobody can see you cry
• You can save on your water bill
• This is the best day of my life!

OK, maybe that last one is overdoing it but it is great to be with people who are so positive. Positivity is contagious! 😄

This is us getting some pre-interval coaching from Jim… in the rain.

I also got the honour to bestow the Wednesday Night Champion of the World belt to Parm. While I think every single ninja deserves the belt, I gave it to Parm because he had the self-control to not run for 2 weeks while recovering from an injury, he ran with me tonight and pushed me to go faster, he has a super positive attitude and is always trying to improve himself.

Congrats Parm! Good to have you back! 😄

Nutrition log:

• Pre-run: banana and a mochacinno 1 hour before
• Mid-run: nothing
• Post-run: Ramen, again