I think I’ve been trying too hard lately and most of my runs are similar, just varying in length. Start out steady, increasing gradually and finishing strong. Strava has been telling me ‘This is harder than your usual effort!’
So today was different. I would start off slow and try and keep within heart rate Zone 2. Even at the end! I would walk if I had to, to keep my heart rate down.
It was easy for the first couple of kilometres but as the run progressed, my body just wanted to increase pace. I persevered! It was lovely to be slow jogging without effort, although sometimes it seemed that continuing to run slowly was taking a fair bit of effort in itself!
Running along the lane by the river, I heard the characteristic ‘woomph’ of a mute swan in flight. I looked up and he was flying directly overhead, past me to bank and turn round (presumably into wind) to come in and land in the river beside me.
I was accompanied by music for the first few kilometres, but when I started to zone out, I turned the music off. The middle of the run proved difficult to stay in Zone 2, but I persevered. It was lovely to be slow jogging. Now was usually when I’d start to take the breaks off and my body knew it!
I saw another runner out this morning. I know her and she lives in the village; she’s young and really fast, but she’s not a half marathon runner, so I gave her one of my knowing smiles and a cheery good morning and a wave! She was running too fast to give me a response, breathing hard. 😊
It crossed my mind to increase pace for the last kilometre, but this time I didn’t give in to it. I carried on with the slow jog, although I did encroach into Zone 3 a little.
At the end of the 10K I wasn’t even out of breath. Looking at my stats, I can see where I struggled to stay in Zone 2! I did actually have to walk in places, but I thoroughly enjoyed my run this morning.
As soon as I got home, it started to rain, I missed it by minutes! 🏃♀️🏃♀️🏃♀️👍 🍌 🥣 ☕️
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Jools2020
Graduate10
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Brilliant effort, well done slowing right down for zone 2. I have a long run as my next one for my ½ marathon training so shall think of you and slow right down, currently doing about 40%/60% zones 3 and 4 so if I can even get more into zone 3 it would be good. I think I've been going faster because it's so cold out. Well done getting in before the rain. I mostly missed it as well today which was amazing as we are in the midst of a weather warning. Happy running 🤗
Thanks 😊. It was definitely a challenge to keep in Zone 2. My body really wanted to go faster, but I wanted to do this really slow run today. I almost gave up at about 5K. My slowest time ever for 10K and I was pleased about it!
That is awesome work. Zone 2 is hard. I’ve been trying to keep to my MAF for months and can only do it if I run/walk. I find I really struggle to hold my running form so slow and it’s tiring. I’m now just run/walking all my runs bar one crazy all out 5k to keep my heart rate low. One day I will run in zone 2 🏃♀️❤️ Thanks for the encouragement 👍🏻
Nice going Julia! I know what a determined effort that must have been for you to slow right down like that and stay in Zone 2. They say runs like that get easier the more you do them but I think you need to keep at it for a while.
How magical to get really close views of a Whooper like that. Sometimes when they fly over that close you can feel the downdraft from their wing beats.
Good job dodging the rain too - you are better at it than me! 😂
Note to self - read things properly in future! I just automatically associate whooper swans with you runs! I had a short dry run this morning - so that's a bonus!
Well done Jools2020 👏👏👏 another nice 10k for you...I agree it’s difficult to stay in the zone sometimes and the only way to achieve it is by walking in between ...
Lovely photo by the way 👍Glad you missed the rain 🙏
Hi Jools- I'm still catching up with folks after spending January hibernating and a bit depressed 😬🤗 feeling more myself now 😁 enjoyed reading your run report and impressed with your dedication to the zone 2 effort as it's such a change from your negative splits you're so good at!! I'm a big devotee of slow long runs - good job as that's all I can manage 🤣 having said that I managed 10:15 for a 10k recently when I was going for a better time, but that's as good as it gets for me atm. Very jealous of your beautiful location with all the lovely birds 🦢🦆 enjoy 😁🤗
I’m sorry to hear you’ve been having a bad time. Running helps as we both know!
It was hard not to think about negative splits on my run 😊
The most important thing is that you’re out there running. Every runner has their own pace. It doesn’t matter what it is. When I decided I wanted to get a bit faster, I went on more 2K or 3K runs I saw a difference after a few weeks, but I’m never going to be super speedy! Happy running - at your own pace! 🏃♀️👍
Running really does help 😁👍 I'm spending a few days on the IC after overdoing the hills on my last but one 10k and then ignoring the resulting hip niggle 😬 rest, ice and ibuprofen have more or less sorted it I think, but I'm going to take it gently this week- lesson learned 😜 need to go back to incorporating one short speed/hill session a week and enjoy the slow running for the rest. Living and learning 🤣 🤗
How do you do it 🤷🏼♀️😂 I am perplexed and in total admiration of your ability to almost choose your pace ( I realise not without focus and adjustment etc.) .Over 10k you seem able to run anything between 7:47 to this 10:05 , so at its simplest how do you slow those feet down ?🤔😂
I did a small test run on my calf today totally determined to ‘go slow’ .
I was sure I was but on checking was 7:50 , tried to adjust and focus on going slower and achieved 8:10for a short while until I went to 7:45 again 🤷🏼♀️
Lovely picture , your weather looks not bad at all ?
We had a family of swans in the bay the other day , I’ve seen them on the other side of the Firth but not here. Just serenely making their way along the coast.
Thank you - I think I can do it because I’m a naturally slow runner! It did take some effort to run as slowly as I did today. To keep my heart rate in Zone 2, I had to walk at times, particularly in the latter part of the run. It’s often hard to judge ‘slow’ because as my body warms into the run, it wants to speed up! It does take focus to keep running slowly.
We had a lovely start to the day here in the fens. It rained for a while, but it’s lovely now. We have snow on the way though!
We usually have thousands of overwintering swans here, mostly Whoopers, but also Bewick’s. They are a common sight flying off to the fields every day, sometimes in huge groups.
Well done. I need to do this. Can I ask, did you work out your own zones or go by what your watch tells you?. I get paranoid about my heart rate!!. Not sure about the accuracy of my "fitbit" zones and heart rate while running (seems ok when not exercising). Today I ran 5k, not particularly speedy, average pace 7'41 but apparently 90% of that was in peak zone ie over 146 (and alot of it at about 165!!) according to fitbit. As I made a phone call the instant I stopped running and could speak completely normally, it seems unlikely!!!
My watch tells me. Not completely accurate, I’m sure. I’ve had to change my maximum heart rate figure in the Garmin app as it was obviously incorrect, the same as yours is! Not an exact science, but it’s closer than it was. With my Garmin watch, if you change the maximum heart rate, then it changes all the zones for you and I look at my watch to see where I’m running in the zones. I choose to have this show as a decimal, e.g. 2.5, which means I’m halfway into Zone 2.
Thanks, I will have a look. Theoretically my maximum is 164 but if I can trot along at that for half an hour (if the monitor is correct which is another issue) and then speak as I could today, I don't think it can be. I wish I had never started watching it... I am obsessed!! 😂
No, you’re right - it doesn’t seem to be accurate. I think there’s a way you can measure it. It involves a hill. I didn’t do it because I live in the fens where there aren’t any hills - but why not google it and see.
Great!!!!. A gradual slope fills me with fear. I think its quite likely the fitbit hr isn't that reliable when running. My heart rate couldn't have been that high for that long. I will have a look at some hills 😂
Great! You’ll need to follow directions about how to measure your MHR. I wanted to do that, but no hills here. I found the instructions by googling.
Great! It encourages me to read this. I am a slow snail, doing something more or less like Slow Jogging and it is so great to read others not afraid to go slow once in a while. Very well done! ☺
Hi - glad you had such a great run! If you don’t mind me asking ... why were you so keen to go so slowly? I ask because I have the opposite problem and would love to be faster. I’m thinking about getting some kind of heart monitor to help me exercise in the right zone. I go so slowly I feel I might not be pushing hard enough.... although not sure I could manage too much more!
Running slowly is great for your core fitness! It’s not good for you to push hard on every run. Mix them up a bit! Do one slow, longer run at the weekend. One short, fast run, or intervals once a week. Plus one steady medium paced run. You’ll soon see your pace improve.
A heart monitor will be more accurate, but I don’t really need it to be pinpoint accurate, so my watch does a good enough job!
Ha! By heart monitor I really meant a watch of some description. You can tell I’m a relative newbie... That’s basically what I’m doing atm. Building back up from an injury caused by pushing too hard too quickly after completing C25k. Anyway, thanks for sharing and happy running!
Well done Jools, for keeping to my kind of pace, sounds a nice comfortable run, it's good to finish a 10k, and not be out of breath ☺ your right about the fast, young runner, dont do HM's at that speed!Good you avoided the rain, i went out again this afternoon, for a walk, and just avoided the rain, the snow's heading your way, i think.☹
Thanks, Peter. Yes, we’re due some snow! Cancelled my click and collect shop for Monday and went out to shop for supplies today instead. Now have plenty of food! 👍
Oh, and hope you've got your electrics sorted 🤔 our house is over 100 years old, and the electrics quite often trip, someone will have to re-wire here one day, my electrician mate, says leave it for now, as would be a massive job!
I have an electrician coming tomorrow, weather permitting. Found him on Google, but also the Facebook page for my village has positive reviews. Hope he can fix the problem cheaply!
This is my mums house, so probably later this year, will be sold, so re-wiring will be someone elses problem. Hope your electrician gets to you tomorrow. 🤞
I heard a coach say that most runners neither run fast enough (for their faster runs) nor slow enough (on their slower ones), but stay in the middling zone. Sounds like a great shake-it-up approach that you’re taking, which can only bring benefits to both body and mind.👌
I know! 😂 oh, that last kilometre. Having run so slowly for 9K I just wanted to pull out all the stops and get a 1K PB. I knew I could, I was warmed up and raring to go. Do not know how I stopped myself 😂🏃♀️👍
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