After 3.5 weeks off with flu (well I did run Barclay Park Parkrun mid-'flu in 35 minutes) I decided to ease myself back into running with a couple of short Interval runs this week.
The 10-20-30 scheme has been getting a good press: tinyurl.com/y39pvrcu, and I have been trying to find a use for the 'Workout' thingy on my Garmin, so I duly programmed it up. This is my very easy version, for me, the Interval Training beginner.
The watch (Forerunner 235) is very good, and doesn't require earbuds for this, it just bleeps a countdown for the 5 seconds before each pace change. As it happens I carry a small smartphone too, and get each section's report (by bluetooth) as if it were a lap.
The workout is about 3.5k for me, so just right for 5k practice, and easy to extend. I did it on Wednesday and Friday, and the watch suggested 16 hours recovery, just right for the Saturday run. I find I can hit the zones all right, but my heart doesn't slow fast enough in the cool-downs - I'm hoping it will learn about that.
Unfortunately the Keswick Parkrun today was fraught with perils, notably wet low hanging branches that had to be ducked under or face-slapped and huge puddles.... my time was 31.40, way off my 30.11 pb. But it was fun, so who cares.
Hope your running is as much fun as mine!
❤🙏👣👣👣👣👣👣👣👣👣👣👣
Written by
theoldfellow
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Good to hear from you again TOF, nice that you were back running at Keswick again despite it being more of a obstical course than a parkrun, speaking of which, I have at long last registered on the Parkrun Website and got my daughter to print out the barcode for me on a printer. I hope to run my first parkrun next month.
I ran a 'easy' 5K this morning experimenting with an app named "Metrome Beats" you can set the beat/steps per minute from 1 to 300, for us runners it keeps you on a fairly even pace per kilometer.
This morning I set it at 155 steps a minute and ended running my slowest ever 5K in 52 minutes, I admit it was a nice easy run as about a month ago I walked the same route in 49 minutes, I now know what some runners mean by being overtaken by dog walkers but despite my pace this morning I actually did overtake a few people out for a walk. Next week I will set it up at 160 beats a minute.
Our lovely ju-ju- is also a huge proponent of this. I finally got a chance to try it last month and enjoyed it, as well. I’m following a new training plan now so haven’t been able to try it again but likely will in the fall. I would be careful doing 2 speed workouts in a week. They can be harder on the body. I’d hate to see you end up on the IC due to overdoing it. It may be best to limit it to one run per week.
I’ve looked at the FR 235. I’m thinking of upgrading from my FR 10 and the 235 is definitely in contention. It may be my reward after my 20k trail race in the fall. Would you recommend it? Is there anything you don't like about it or is it missing any features that you wish it had?
I'm only planning on one speed workout a week. Last week was refining the plan, which is why I did 2. Notice the 2 minutes between 30-20-10 too, that's a compromise for my age and lack of condition, it'll go eventually.
I have been very happy with the FR 235, but it's my only experience with a smartwatch. I find it quite hard to remember the navigation ( to get a workout running it's: run/down/down/run/run/<choose a workout>/run/run), and you can't carry a cheat-sheet on a run! But I suspect that's the same for all of them!
Glad you've recovered TOF - I'm experimenting with intervals too at present. As I don't have a Garmin (currently thinking about it), it's straightforward steady/fast splits over 5k using Runkeeper (but I think 'fast' gets slower by the end!).
I got the Garmin as my C25K Graduation Present to me last July. It has been a good investment I think. I have an interest in the stats, and it makes collecting them really easy.
So glad to hear you are feeling better again theoldfellow and fit for parkrun on Saturday. Those storms on Friday certainly produced a lot of wind and rain down south.
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