Magic Plan Week 3 Run 1 - 7K

[Birdlady64]

After a slow 3k "recovery" run, a truly horrendous 5k, and a 6k that was really hard work on week 2 of the plan I was hoping for better things in week 3.

As I am on holiday next week I decided it would be better to do my long run on home turf, but this meant doing a 6k followed by a 7k run so I wasn't sure how things would turn out, especially as I'm not sleeping that well at the moment.

As it happens it was a nice run. A technical issue with my watch meant I had to readjust my plan to run to a predetermined pace (no pace display on the watch!). So I tried to run to heart rate instead. This was only partially successful, and those who have read some of my posts on c25k will know of my disquiet that my heart rate always seems high when judged against the common formulae.

It was hard to stay within Zone 3 and I found myself frequently in Zone 4. I must have been on the threshold for a large part of the time since looking at the stats afterwards, the heart rate zones were split roughly 50:50 between Zones 3 and 4. My splits were 8.39, 9.41, 9.41, 9.23, 9.20, 9.25, 9.27 which, apart from setting off too quickly, wasn't too far off my plan.

I just need to find a nice 3.5k and 5k while I'm away next week and I'll still be on track😁

[Beatlesforever Graduate10]

That's brilliant! Well done, only the shorter runs left now 👏👏 I also find it difficult to stay within zone 3 in the longer runs but every run is building up strength and fitness, we'll get there 🙂

[Birdlady64 Graduate10 in reply to Beatlesforever]

Yes we will

I like the longer slower runs

[Instructor57 Graduate10]

I just read this thinking im sure I replied to this earlier, but if is on both forums 😂

[Birdlady64 Graduate10 in reply to Instructor57]

Yes - sorry if I confused you!

Not quite the same post though....

[Instructor57 Graduate10 in reply to Birdlady64]

I'm easily confused 😂

[Birdlady64 Graduate10 in reply to Instructor57]

Its difficult to know where - my heart lies with c25k really, but am getting to the stage where the advice from more experienced peeps on here is helpful

[Instructor57 Graduate10 in reply to Birdlady64]

Yes I know what you mean , I still use C25k for most posts but often venture into bridge and marathon forums

[Hareshaw-Granny Graduate10]

Great running👍👍😁

[Birdlady64 Graduate10 in reply to Hareshaw-Granny]

Thank you!

[WeavingWonk Graduate10]

Nice! I have had a tough week so ran my 3.5 on Monday, skipped the 5, and decided on 6.5 today - I'm planning on a slightly slower progression than the plan.

At about 1.5k my heart rate gets up to the low 150s and stays there for the rest of the run. Max today was 157. My splits look a lot like yours on a long run.

According to the formula my max HR should be 165 (I'm 55). But is definitely quite a bit higher than that- with intense exercise it gets as high as 185. So I put what I think is my actual max heart rate into Garmin and still end up in Zone 4 for most of the run. Doesn't matter how much I slow down it doesn't go down until I'm walking.

So here's to running steady and managing long runs in Zone 4!!

[Birdlady64 Graduate10 in reply to WeavingWonk]

I know what you mean. I'm 56 and whichever formula you choose it often has me running for 20 minutes plus in zone 5 so something is clearly not right.

It stresses me out a bit if I think about it too much but today was the first time I've come anywhere near running in what is allegedly zone 3

[WeavingWonk Graduate10 in reply to Birdlady64]

I run in 3 at the beginning of a run, now that I have set my watch to a higher high rate (187 as that is the highest I have seen on my watch). But 1.5k in and I'm in 4 the whole time. It's my toxic 10+ until my heart beats fast enough for me to not feel like crap!

I have decided not to worry about it because our max heart rate comes down as we get older so if mine is high doesn't that mean I'm healthy? I have a fairly low resting rate (58-60) anyway.

I do think that as my VO2Max improves I should see my heart rate come down for the same effort. I've had my watch for 3 weeks. I'm going to wait a few months and then look back and see if my average heart rate is coming down at a similar pace...

So easy to obsess about the numbers!

[Birdlady64 Graduate10 in reply to WeavingWonk]

Yes it certainly is too easy to get hung up on the stats.

When I first got my watch back in July it totally freaked me out, but then I tried to ignore it and just run to feel.

This run was the first time of trying to run to heart rate since

[Hidden]

Well done you! Enjoy your holiday next week and look back at your progress 😊 it's tricky with heart rate boy if it felt comfy and calm then it's a good sign. Lots of positives about this run and you've accomplished another run. Great stuff and don't be afraid to go even slower if you want 😊

[Birdlady64 Graduate10 in reply to Hidden]

Thank you!

Yes things certainly feel a lot more calm and comfy than that first 60 second run all those weeks ago now! 😁

I think I'm going to try and run all the long runs like that, at least for a while

[Hidden in reply to Birdlady64]

Definitely and it's important to recognise how far we've come and also the adventure of the journey we are on. Running is simple really. There are so many things though that we can look at in terms of types of run, hydration, strength, stretching, heart rate, cadence... we will all never stop learning. This forum is brilliant for sharing, caring and advice. Without consistency though, nothing else will really help so well done so far. Be really chuffed with yourself and 10k is waiting for you 🥇🥇🥇🥇🥇

[Hidden in reply to Birdlady64]

By the way, longer slower runs will make you!!

[Birdlady64 Graduate10 in reply to Hidden]

Thanks

I know in myself 10k is doable.

I just want to get there slowly and gradually and hopefully avoid the IC

And this forum is amazing 😁👍

[Hidden in reply to Birdlady64]

Perfect way of viewing things 😊