Morning Jeffing

[Killerblue]

1st Jeffing run 30:30 and I enjoyed it and will definitely be doing more of this.

[Hidden]

Well done you for getting out there 👏👏

[Killerblue Graduate10 in reply to Hidden]

Thank you Limalima, I just haven’t wanted to go out for a while now so was very pleased at how much I enjoyed it 🤞

[Hidden in reply to Killerblue]

I know what you mean when your out there doing it and then home it just makes you feel good for the rest of the day. 😁

[Catwise Graduate10 60minGraduate]

Awesome! There’s so many ways to do it. I’ve tried 60:30, 90:30, 2.5m:30s, and 1k:30s. The shorter intervals were a bit distracting with my Garmin constantly vibrating to tell me to switch (I listen to a podcast while I run so it gets hard to pay attention with all the buzzing going on). Every different variation I’ve tried has ended with my overall time/pace either as fast or just marginally slower than my normal runs, because those magic 30 second walks seem to give me just that tiny bit of recuperation I need. And every time I end up less sore or tired for the rest of the day. Amazing how just those small walk intervals can help!

[Birdlady64 Graduate10 in reply to Catwise]

Copy that. I posted about my unplanned Jeffing 8k yesterday which ended up being considerably faster than my previous best for this distance.

[Catwise Graduate10 60minGraduate in reply to Birdlady64]

I just went back and read your post from yesterday. That’s exactly what I’m finding, the 30 second walks seem to make a world of difference. Until recently I had a big bias against walking, feeling like it was “cheating” and worried that it would affect my endurance. But I’ve successfully managed to switch back and forth from jeffing to continuous running and my times are all pretty similar and faster than a few months ago although I haven’t had the kind of improvement you did! Maybe your heart rate issue was a combination of overheating and red wine induced dehydration. 😊

[Killerblue Graduate10 in reply to Catwise]

Well I only down loaded an app called Intervals pro this morning and it is very simple to use. I usually listen to music and Coach Bennett but only music this morning as I wasn’t sure how the app would work. I was also very pleased with my pace 👍 and might try some of the times you mentioned to see what they are like 👍🏃‍♀️

[MilliePuli Graduate10 in reply to Killerblue]

Thanks for this - I've been looking for an interval timer for my runs - will give it a go.

[Killerblue Graduate10 in reply to MilliePuli]

It really is very simple and tells you when there are 5 secs to go to either walk or run so no looking at a watch or phone and it is very easy to change the timings as well. Also most importantly - it’s free 👍😂

[MilliePuli Graduate10 in reply to Killerblue]

I've downloaded it and I think I've filled it all in correctly. Will give it a whirl on tomorrow's run - if the rain isn't as bad as it's meant to be. 😎🌨️

[MilliePuli Graduate10 in reply to Killerblue]

Hi - I tried out the Intervals pro app this morning on a 7 k run and it worked really well for me. Used Strava at the same time so I was getting audio alerts from both apps at slightly different times because Strava paused for my walking parts. I did 1 min run / 30 sec walk intervals and the run passed so quickly - I would normally have been thinking about how long do I have left so this made it much more enjoyable. Lovely morning for a run as well - sunny and frosty. 🌞❄️

[RunaroundSue Graduate10 in reply to Killerblue]

That might be what I need

[GailXrunning in reply to Catwise]

Am finding the same in terms of times. My running partner is not jeffing but over 30-35 mins I am only just behind him (and that would be typical if I was running the whole thing anyway). He then goes home, and I carry on for a further 10 mins (and feel I could continue). My pace overall seems to be improving each session. (My purpose for doing this is to practice full-nasal breathing, and this method is the gauge for deciding the intervals.)

[Killerblue Graduate10 in reply to GailXrunning]

Wow full nasal breathing 😳 I don’t think I could do that at the moment but maybe in the future at some point 🤗

[GailXrunning in reply to Killerblue]

It’s certainly a project! 🏃🏼‍♀️ I started playing about with it on my CRs, but decided to give it some proper commitment for new year (I think that’s what it needs). I’m seeing rapid improvement, but above all am enjoying learning, learning how to go about introducing it and experimenting. 😁

[Birdlady64 Graduate10]

Great stuff! I accidentally ended up doing this yesterday on my 8k run and I was considerably faster than the last time I did 8k back in October last year

[GailXrunning]

Glad you’re back out and about. Looks like jeffing is building up quite a fan base!

[Marvellousmaysie in reply to GailXrunning]

What actually is jeffing?

[Mummycav Administrator Graduate10]

Hi Killerblue ...excellent work there!! Where do you get the plan from?

[Killerblue Graduate10 in reply to Mummycav]

Hi Mummycav, at the moment I have been reading what someone else was doing so googled to find out more and have just gone from there. It’s not really a plan at the moment as I have only done it yesterday and today but I needed something, anything to get me up out of that bed in the mornings and moving again. I’m finding doing this isn’t as hard as my two runs at NY and just after. It was after these that I seemed to give up for a while so I’m now trying shorter runs like this. If I don’t enjoy what I’m doing there is a good chance I will stop so, surely, to do a bit less but on a more regular, consistent basis will have far more benefits than giving up 🤗🤞

[Mummycav Administrator Graduate10 in reply to Killerblue]

Absolutely..setting unrealistic or unappealing goals often ends up in sloping home disappointed and disheartened so my philosophy is to just enjoy what you’re doing so if that means setting yourself shorter distances or walk breaks then that’s perfect...you should always try to take something positive from a run...

Because of your post, I set up a Jeff Galloway plan on my Garmin this morning and my benchmark run was a 2 min warm up, 5 min run & 2 min cool down...but it was like running in a rainy wind tunnel and if I’m honest, I didn’t enjoy it...I covered just over 1k so therefore I had to run back to the car. I turned round, didn’t set off like whippet , felt the coolness of the rain, listened to my feet and settled into the run...it was better than the first attempt, so that’s what I took from it, I did it, I know that my next run will be better because of this one.....so thank you for your post, it inspired at least one person 😉

[GailXrunning]

I understand it to be alternating run and walk intervals (like the early weeks of c25k, but as it brings training/ performance benefits, it also used by experienced runners). Called Jeffing after Jeff Galloway. 👍

[Juliet202 Graduate10]

Oooh another jeffer - hello ! I’ve been doing HM jeffing plan and got up to 10miles (Yey !) but finding it tough ! One of hardest things is deciding the intervals ! I didn’t have a timer app though, couldn’t find one (didn’t think of searching under ‘timer’ doh !) and since I couldn’t keep count I resorted to distance alerts on my Garmin to prompt me for walk breaks - 1km run 60 seconds walk (roughly, 120 steps more like). But getting close to 16k I was finding it hard to keep going for a whole km, so I’m glad to have now found an app and I might play around with shorter intervals, maybe 3 mins to 30 seconds or something. Great !

[Killerblue Graduate10 in reply to Juliet202]

That sounds so interesting and massive congratulations for achieving 10 miles 👍👍👍 for me that is still a far away dream 🤗. I think I just googled Jeffing app then looked in my apps and there were lots. I will have a look at the HM Jeffing plan when I’ve done a few more short runs I think. How long does it take you to Jeff 10 miles? I have managed 10k twice so far with slow jogging but the last one at NY I really found hard and didn’t enjoy it.

[Juliet202 Graduate10 in reply to Killerblue]

yeah, i'm showing off my 10 miles but it took me 2 hours 13 minutes - gulp ! I think if I'd known it would take that long the first time i wouldn't have done it !! And it took me 10 weeks or so (maybe 11) to transition from 10k to 10miles, so ..... and my HM plan has another 10 weeks to go - all the 10s this week ! I did find it really hard. But it makes 10k feel easy now !

[Killerblue Graduate10 in reply to Juliet202]

That is amazing 👍👍👍🏃‍♀️🏃‍♀️

[nowster Graduate10 in reply to Juliet202]

You do know you can set an "activity" in Garmin to have repeating intervals, and you can set up, say "run 500m" followed by "walk 60s", and have that repeat any number of times?

It's easiest to do in the web interface, and then add the activity to your calendar. The watch will then prompt you to do that activity if you start a run on that day.

[Killerblue Graduate10 in reply to nowster]

Thank you but I don’t have a Garmin. I have an Apple Watch and I usually bring my I phone with me as well as I haven’t worked everything out on my watch yet 🤗

[nowster Graduate10 in reply to Killerblue]

I was actually aiming that at Juliet202 .

[Juliet202 Graduate10 in reply to nowster]

Have to admit I didn’t know that ! Never plug the phone into my computer - always use the app - must have a go. But I wonder if it works same time as a training plan run ? Anyway - thanks for the tip !

[nowster Graduate10 in reply to Juliet202]

You can set up the activity on the website, drag it to the calendar, then the next time you sync in the app on your phone it'll download it.