I did 10 C25K consolidation runs and today could be seen as number 11. But I am not going to count anymore, plus I ran longer so you can't call it CR anymore I guess.
Anyhow, I had a really good run today. After experimenting with shorter and shorter Jeffing ratios, which made me run faster and faster but took the fun out of running, I went back to Slow Jogging. I did combine it with a Jeffing ratio of 4:30 min run + 30 sec walk and it seems that this combination works very well for me. I had fun again and the 30 sec walking breaks made I could run longer and stretch my run to 40 minutes.
Due to the slow pace I reached 'only' 4,25 km in 40 minutes, but that is very ok for me. As long as I have fun ☺ I am now looking forward to my next run again! Oh and Garmin gave me the Frosty badge, having run in minus temp. Nice extra!
Well done you seem to have find your pace and at least your enjoying your runs . I was out this morning as well -3 here not as cold as last week. Keep running 🏃♀️😀
It was only -1°C here with a nice sun out, so it actually felt better than some days when it is a few degrees warmer. It was really a very nice time to be out running 1☺
That's good - the frosty badge is great. I'm still counting, though it's not that accurate as I started (and aborted) two different training programmes, because I got sick or because I was on the IC. But that's an interesting point: can you count runs that are longer than 5km/30 minutes as consolidation runs? (I do!)
Now you say something interesting too: I have not yet reached 5 km. So maybe I ought to keep counting till I am at 5 km and as long as I stay on (or under) 5 km 😉
Great that you are enjoying yourself and re-discovering the fun in the run. It’s what will motivate you to continue. I imagine that your ‘sweet-spot ratios’ will be mobile rather than fixed, as your body adapts.
How do you frosty runners cope with black ice? There are a few Jeffers on here. I see you have gone over to the dark side with them!!😉Well done on getting out today.
Honestly I don't get that much black ice on my route. I always run the same route, which is partly on pavement and partly on gravel roads. The ice is very well visible on these undergrounds, luckily. I do have 2 spots where I can't avoid the ice on the ground, here I just walk carefully. No sense in trying to run over them, slip and be unable to run for a few weeks!
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
morning run
