Magic Number W7R1 4k

[Flyingred]

Another amazingly beautiful morning! What a splendid autumn we are having. After my surprisingly quick 5k on Tuesday my right hamstring felt a little achy. Yesterday I was thinking I might delay my next run until tomorrow but I gave my hamstrings a good seeing-to with the foam roller and they perked up miraculously, aided by a great night's sleep.

Having soaked up the MAF 180 Formula theory ( philmaffetone.com/180-formula/ ) my intention was to run/walk to keep my HR in the 120 to 130 band suggested by Dr Maffetone.

Unfortunately, my Garmin wasn't cooperating. The HR display showed -- and as I was all ready to start (Spotify playing, Runkeeper recording) I just went for it at an easy pace rather than restarting my Forerunner. Technology – grrr!

And it was most enjoyable, with the sun playing hide and seek behind the clouds and a light breeze from the south-west. No wildlife in the field today, but there were two very cocky crows who weren't bothered as I ran within a few metres of them. No dog walkers either this morning!

So another step closer (4500 to be precise!) to 10k with 4.22 km completed in 28 minutes at 6:38. My second 9k next on Saturday (or maybe Sunday). Happy days!

[misswobble Graduate10]

Well done. Keep plugging away, slowly and carefully 👍😃

I ran yesterday teatime (in just a vest) and the average temperature was over 22 degrees. Only the way back from the local shop last night I saw a chap jogging without even a vest on 😁.

[Flyingred Graduate10 in reply to misswobble]

Thank you. This Indian summer is a real bonus. I ran today in just a running t-shirt and shorts – same as I wore when I started C25K in June! I'm afraid I'm too much of a gentleman to run without a top!

[Dexy5 Graduate10 in reply to Flyingred]

Yes we’ve got to keep up standards 👏👏

[Dexy5 Graduate10]

Great running Flyingred. I hope the weather is good for you at the weekend and you enjoy the 9k as much as you did this one. 🏃‍♂️👏

[Flyingred Graduate10 in reply to Dexy5]

Thank you! I think I've only been out in the rain twice since June but I'm prepared for whatever weather we get this weekend. Enjoyment is definitely ahead of PRs, etc.

[ju-ju- Graduate10]

Yay well done, everyone is Maffing now, it sounds very sensible....

[Flyingred Graduate10]

Thank you! I don't know whether I Maffed or not today as I had no HR info. So I Jeffed instead, 90 seconds/30 seconds, and it certainly felt pretty easy. I will make sure the Garmin's HR reading is good next and I'll do the 9k Maffing. It will be interesting to see what difference it makes.

[amanda2463 in reply to Flyingred]

Jeff and maff there must be a song waiting to be written!!😀

[Flyingred Graduate10 in reply to amanda2463]

Haha! Good call.