Magic Plan Week 4 Run 2 - 8K? Well Kind Of... But Not Really a Happy Bunny🐰😞

[Birdlady64]

I think I approached this run with the wrong mindset.

My last long run of 7k took me just over 65 minutes, so my plan was to run this one at a steady pace of 9.22/km and finish the 8k in 75 minutes.

In an effort not to wake hubby at silly o’clock, I set the alarm on my watch so that I would have plenty of time before starting work. Either it didn’t go off, or I was so sound asleep when it did that the vibrate wasn’t long or strong enough to wake me, as when I tuned over in bed and half opened one eye to check the clock it was half an hour after I should have got up.

From that point I was on the back foot, and, and it was all rather rushed. I may have been better off opting to run this weeks’ 5k and save the 8k for the weekend when I will have more time, but I can be a bit pig-headed sometimes. “I said I was doing 8k, so I’m b**** well going to do 8k!”

What to wear in this cooler weather, but luckily with no rain forecast for a while at least? I opted for my 7/8 tights and long-sleeved fluorescent yellow top.

Setting off, it felt like I was going slowly, but again I was way above my target pace and had to really reign things in to bring the first km split back to 8:42. I wish I could find a way to resolve this!

I was also getting too hot 🥵, and wished I’d opted for shorts and t-shirt. Pushing the sleeves of my top up helped a little.

I wanted to keep things in Zone 3 this time, as I was only partially successful on the last long run, where I was largely on the threshold, but it was a real struggle. No real problems with my breathing this time, but I was well into Zone 4 quite early in the run and the only way I could bring my heart rate back down was to stop running and to walk for a short time. I did this on 3 separate occasions for about 30 seconds. I’m also sure being too hot didn’t help. I don’t know, but I was rather disappointed and it feels like a bit of a cheat to me. The lengthy uphill stretch between 5-6k pushed me into the red, but I was determined to keep going to the top.

I had cut out my usual loop around Leisure Centre playing field since there was a heavy dew, and I didn’t want to get wet feet. So reaching the end-point I was 0.75k short, and I was forced to carry on up to the main road and run the gauntlet of the madness that is the school drop-off.

The result? 8.03k in 1:16:03. My splits were 8:42, 9:32, 9:42, 9:55, 9:29, 9:22, 9:44, 9:20 so apart from a too fast first km and a slower middle split when I walked for a bit I guess that’s not too bad.

😀

I had barely enough time to stretch, shower and grab a quick coffee before my first meeting of the day. No more long runs on weekdays for me!

If this run had been part of c25k I think it might have been one to repeat, but as next weeks runs on the Magic Plan are the same - 4k, 5k, 8k – I might just about be able to convince myself it is “Done!”

[Instructor57 Graduate10]

Well done for completing 👍

It's amazing isn't it, just by being 30 minutes later than you wanted can really throw you off track .

Ok have noticed this on a number of occasions.

And so hard if you are working straight afterwards 😐

But, you did it 👍

Congratulations 👏👏👏

[Birdlady64 Graduate10 in reply to Instructor57]

Thanks but part of me thinks that's completing in inverted commas. I was disappointed to have to walk like that, and I don't think it helped with my rhythm.

Put it down to experience. I won't try another longer run like that unless I know I have plenty of time. I did think about going for a 5k instead, but I really wanted to do the 8k.

Plus I told everyone on here I was going to do it.

Again I suppose that it was just pressure I put on myself.

I hope you are feeling a bit better in yourself

[Instructor57 Graduate10 in reply to Birdlady64]

Yes, it's very easy to put pressure on yourself, this is what in finding at the moment, things are very much up and down and I'm trying to keep any pressure off

[Birdlady64 Graduate10 in reply to Instructor57]

I agree

Once I finish the magic plan I'm going to try and just run for a bit.

No targets, no PB attempts, just running and hopefully enjoying my runs, just because I can.

[SueAppleRun Graduate10 60minGraduate]

Well that made good reading, i’m glad it’s not just us that sometimes need to walk a bit in the middle

I start by keeping an eye on my heart rate zones but give up after a while as mine seems to steadily increase the longer i go however slow i run m8k is a long way

[Birdlady64 Graduate10 in reply to SueAppleRun]

No not just you at all.

In my head I know there's no shame in walking for a bit, and in fact, it can be used as a strategy to control fatigue and improve times in longer runs. But I was still a bit disappointed to have done it.

And yes you are right - 8k is a long way. I like looking at the maps after each run - it makes it seem even further 😀

[SueAppleRun Graduate10 60minGraduate in reply to Birdlady64]

I too live looking at the maps, and can be a bit obsessed with average pace of he latest garmin update gives faster and slower colours on the map

[Jools2020 Graduate10]

Well done for completing the run, which you most definitely did 👏👏👏👍

You felt rushed because of the late start and were also too warm on the run, both reasons for an increased heart rate. Fortunately the Heart Rate Monitors didn’t send a thunderbolt to strike you down and you live to run another day 😀

My Zone 3 run last Saturday was almost entirely in Zones 4/5 😂 Yet I tried again 3 days later and easily kept in Zone 3 for the whole run!

You completed the run and should be proud of yourself. 8K! 😀 Well done 🏃‍♀️🏃‍♀️🏃‍♀️👏👏👏👍

[Birdlady64 Graduate10 in reply to Jools2020]

Thanks Jools, but I'm not planning a repeat performance any time soon. I'm sure next weeks 8k will be better.

You are right though. I felt rushed from the start and in hindsight it would have been more sensible to go for a 5k instead. I'm glad I did the 8k, but I won't try another long run again unless I have plenty of time.

Maybe it wasn't as bad as I thought, I was 28% in Zone 3, 50% in Zone 4 and 11% in Zone 5. Most of the latter was in the long uphill stretch towards the end of my run when I could definitely feel I was pushing it.

[Jools2020 Graduate10 in reply to Birdlady64]

It certainly wasn’t as bad as you thought. You’ll allow more time for the next one and I’m sure it will go well! 👍

[Jools2020 Graduate10 in reply to Birdlady64]

I checked my stats for my Zone 3 run on Saturday. 1% in Zone 3, 64% in Zone 4 and 33% in Zone 5 😂

[Birdlady64 Graduate10 in reply to Jools2020]

That's just made me feel a lot better 😁 thanks!

Weird isn't it why it should be like that for, what seems like no real reason at all

[Hareshaw-Granny Graduate10]

Great result and the stats very nearly that you wanted. You're going great guns with this and progressing well. 👍

[Birdlady64 Graduate10 in reply to Hareshaw-Granny]

Thank you!

Yes, looking at the stats I should be pretty happy, as it ended up more or less bang on what I wanted.

Not every run can be a total blast I know, but it just wasn't quite the experience I was hoping for after my enjoyable 7k of last week.

I hope your toe is improving

[Hareshaw-Granny Graduate10 in reply to Birdlady64]

Getting back out, 2 small runs done and so far so good 😁👍

[Birdlady64 Graduate10 in reply to Hareshaw-Granny]

👍

[Beatlesforever Graduate10]

Well done, you completed your run inspire of it all, and with good splits. 8k! Wow that's an amazing achievement 👍🤸‍♀️💪

[Birdlady64 Graduate10 in reply to Beatlesforever]

Thank you - and yes 8k is a long way, and yes I still can't really believe I've done it.

If I only I can just crack the setting off too quickly!

[Tillybeach Graduate10]

Well done, ok it was not quite as you had planned but hey you acheived 8k!! And in a good time too and before a days work!!!

Amazing!!!

[Birdlady64 Graduate10 in reply to Tillybeach]

Thanks! I'm amazed at myself still to be honest.

But I wont try another long run like that before work for a while 😁

[UnfitNoMore Graduate10]

Great job getting it done and pushing through to the finish line. Don’t worry about pace, and don’t overly worry about those HR zones. The conversational pace test is the best indicator of how hard you’re working, and the HR zones maybe a little out. It took me 2 years of running to be able to hold myself in HR zones 2-3 and you’re still in the early stages of a very long journey, it’ll come.

Happy running.

[Birdlady64 Graduate10 in reply to UnfitNoMore]

Thank you so much!

Those words of encouragement really mean a lot coming from someone with your experience.

I still feel the need to pinch myself every now and then when I think about this amazing journey I've traveled since starting c25k.

The encouragement and support on this forum is amazing

[PhoenixRise Graduate10]

Great run! 👍 Well done for keeping at it! I reckon the short tiny walks are absolutely fine and there’s no need to rinse and repeat! You’ve got this! 🏃‍♀️

[Birdlady64 Graduate10 in reply to PhoenixRise]

Thank you! 🤗

In hindsight I think I enjoyed the run this morning. It was just all a bit rushed

[AlMorr Ambassador Graduate10]

Great run for you Birdlady 64, your runs are coming on very well, interesting looking at that map, you passed Christmas Tree Farm, interesting, on the 1st October it's ONLY 85 days until Xmas 2020, that is if it's not cancelled this year because of Covid 19, lets hope not, enjoy your running.

[Birdlady64 Graduate10 in reply to AlMorr]

Thanks Al - it is always nice to get a reply from you! 😀

I had quite a good run in the end.

This route is quite a nice one - mostly off road along bridleways, through a nature reserve, across fields and into the woods. Until a few years ago Christmas Tree Farm was exactly that - a farm that grew different varieties of Christmas tree. People came from all over to buy their Christmas trees there. Now it is a housing estate - I think they call that progress 😶

I'm sure Christmas won't be cancelled, although it will be a Christmas unlike any other I am sure.

[Hedgehogs123 Graduate10]

You did brilliant well done!I know the 'roasting' feeling, I'm just about to post about my run last night. I put in too many layers, it was peeing down and really windy but I got far too hot. Must buy some breathable teeshirts and running bottoms, as I then got cold quite quickly once I've finished. Know what you mean re being later than planned especially when you have to work afterwards, it completely throws you doesn't! But hey, still a great run you did!! 🏃‍♀️😆

[Birdlady64 Graduate10 in reply to Hedgehogs123]

Thanks! It wasn't a case of too many layers for me - I only had on one - just the wrong items. Its hard to know what to put on - its a bit too chilly for shorts & T-shirt, but too warm for tights & long sleeves. 🤔

Yes you really need to get some proper breathable kit - and I'm not sure that I want to be chased by zombies

[Hidden]

Good going! I can relate to you. I'm on the same week/run but I'm slower than you. I should really do the next run today -a 5 or 8 k but started working this week so it's not been easy as I used to have lots of freedom to run mid morning. After reading your account I'll definitely leave the long run to the weekend!

[Birdlady64 Graduate10 in reply to Hidden]

Good idea.

Don't attempt a longer run when you are pushed for time.

I'm going to be doing the longer runs at the weekend from now on

[Week7 Graduate10]

So you wanted to do 8K in 75 minutes and that's pretty much what you did. Does it really matter how?

Your legs carried your body for the right distance in the correct amount of time (what's a minute between friends ?). I'd say that's a real win- especially before work!

You sound very frustrated but you are being really hard on yourself.

I'm not complaining though-I love your posts, they are entertaining and brilliantly written. Thanks for sharing.

[Birdlady64 Graduate10 in reply to Week7]

Ha ha! Yes thanks you are right. In hindsight now I guess I was pretty happy with the end result. I just wasn't really satisfied with how I felt it went at the time.

I'm glad you enjoy reading - if I can entertain someone then it's worth posting

[Week7 Graduate10]

It's reading all the posts that keep me running. I really can't believe given how things were when I started C25k in May that I could be running for 60 minutes by this time next month (thank JuJu) .

Reading the exploits of other runners is invaluable.