3K in the sunshine ☀️

[Jools2020]

How lovely to run in the sunshine again, although it was a bit nippy out this morning, I needed my jacket and gloves.

I decided on 3K as I wanted to start mixing up my runs again. It was a toss up between this or intervals; maybe I’ll do some intervals next week.

Off I went to the sound of Whooper Swans calling as I run parallel to the river. I’m surprised that there are any left, I though they would have gone home by now. Maybe these were mates of injured swans that can’t fly, there are a few of these pairs that live here all year round.

Steady first kilometre and I pick up pace slightly for the second. I run along a Strava segment before coming out onto the main road. I smile because I know it’s mine! (all mine - evil laugh!) I run this route often 😊. I start the third kilometre after crossing the road and increase pace. I’m running along another segment and decide to follow it today, rather than heading towards the infamous Deadend Track. I’m running faster past my house and think of the coffee I’ll have when I get home! I run to the end of the segment and turn round to finish the kilometre. My watch vibrates and the run is over. Looking at the stats I earned a PB on that second segment, so I’m pleased! 😊

I’m interested to see how Mr Garmin views that short 3K run. With just that one run, my fitness level improved from 34 Excellent to 38 Superior. My fitness age improved from 35 to 25. I suspected this would happen. Garmin loves shorter runs as part of your training plan!

Happy sunshine running 😊☀️🏃‍♀️☕️

Splits: 7:43, 7:39, 6:48

[GailXrunning]

Wonderful! And great reminder of the value of these shorter runs. I’m so envious and really wanted to get out this morning (first morning sunshine here for a while), but I’m nursing shin splints.🙁 ... thanks to a long walk to M’s vaccination centre (also a sneak-peek at new routes we might run).

[Jools2020 Graduate10 in reply to GailXrunning]

It was lovely! Definitely going to do them more often. Sorry about your shin splints! I’m not sure how long recovery takes for those, but hopefully not too long.

[GailXrunning in reply to Jools2020]

They’re easing, thankfully. Ironic, though, that they’re from walking rather than running!

[Jools2020 Graduate10 in reply to GailXrunning]

Amazing, isn’t it that you can injure yourself walking! Hurt my thigh a couple of weeks ago walking on frozen ground.

[Beatlesforever Graduate10]

It sounds like such a great run 😃 as much as I love longer distances, there's something very invigorating about the shorter, faster runs 💪 and it's such a glorious morning for it!🌞Mr Garmin does like the shorter runs too, doesn't he. As I suspected, he downgraded me after my 5k yesterday, even though it was a PB. We'll see how he likes my shorter runs this week...

Hope you enjoyed that coffee! ☕

[Jools2020 Graduate10 in reply to Beatlesforever]

Mr Garmin definitely loves shorter runs. Even 4K doesn’t cut it! 3K or less. I can’t believe he downgraded you after your 5K PB! Perhaps we should start a petition for his resignation!

Coffee was perfect!

[AlMorr Ambassador Graduate10]

Great run for you Jools, not long before you will be 21 again, I hope you enjoyed your coffee once you got home, well done.

[Jools2020 Graduate10 in reply to AlMorr]

I always enjoy my coffee, thanks Al ! 😊

[RunWillie Graduate10]

Mr Garmin is a mystery although now I’ve made it into the purple! I’m liking it too much 🤣

[Jools2020 Graduate10 in reply to RunWillie]

It’s certainly a mystery 😂

[Instructor57 Graduate10]

Good run Jools 👍Your Garmin likes your shorter runs more than mine (mine improved, but not so much as yours)

I guess on back of your last run of 10k whereas my last one was just 5.

[Jools2020 Graduate10 in reply to Instructor57]

I hadn’t thought of that. Obviously it must take into account previous runs. I did enjoy that 3K today, though 😊

[Peter44 Graduate10]

Sounds a nice run Jools, lovely sunshine too, going out tonight, as heavy rain tomorrow, hope everythings ok.

[Jools2020 Graduate10 in reply to Peter44]

Thought I’d get my run in today to beat the bad weather on its way! I don’t mind running in the rain, but don’t cope well with wind and rain together. Not fun! Enjoy your run later 😊

[LottieMW Ambassador]

Good run! I don’t have to deal with Mr. G...thank goodness 😂

I may try and squeeze in a quickie (30 minutes) after my first shift tomorrow 🤷🏻‍♀️

[Jools2020 Graduate10 in reply to LottieMW]

Mr Garmin and I have a love/hate relationship. He really penalised me for my 3 week break! Happy running 🏃‍♀️🏃‍♀️🏃‍♀️👍

[nowster Graduate10]

My VO₂Max of 42 is only considered "Good" due to my gender and age. I'd need to reach 44 to get it to "Excellent".

[Jools2020 Graduate10 in reply to nowster]

What about Superior?

[nowster Graduate10 in reply to Jools2020]

It's in the manual!

www8.garmin.com/manuals/web...

So for me as a male in the 50-59 age band, it's 49 or more.

And from another FAQ, for the measurement to update, "Heart rate must be elevated to at least 70% of your maximum heart rate for at least 10 minutes continuously."

That means Zone 3 or higher in the standard settings for a vivoactive3.

Given my run/walk intervals today had me alternating between Z2 and Z3, and none of the runs was over 2 minutes, that explains why nothing changed.

[Jools2020 Graduate10 in reply to nowster]

Kudos to you for reading the manual. Most of my runs I spend at least 30% in Zone 4.

[Birdlady64 Graduate10]

A nice 3k run there Julia. You are getting younger and younger 😁It was lovely to be out in the sunshine today wasn't it? I had the opposite problem on my run - I was overheating.

There's is bad weather forecast for the next few days - maybe the swans know that so they are staying put for a while.I must be doing something wrong though as Mr Garmin was not impressed with my 3.5km run today

[Jools2020 Graduate10 in reply to Birdlady64]

It was lovely! I think if I had run for much longer I would have been too hot. I, too, wanted to run today to miss the bad weather.

[RacingintheStreet Graduate10]

Sounds a lovely , snappy run before your morning coffee ☕️👍I think I must try a few short enjoyable runs rather than immediately focusing on picking up where I left of the distance magiccplan .

I managed a 5 K today no issues but it seemed hard , I think I’ll hang around 3/4/5K for awhile and make it fun again 🙂🏃🏻‍♀️🏃🏻‍♀️

I can almost hear the evil laugh at that recaptured segment 😈😂

[Jools2020 Graduate10 in reply to RacingintheStreet]

I already am Local Legend for both those segments, just wanted to make sure I keep them!

Yes, make it fun. It seemed a copout in some respects to stop at 3K, but I had already decided and kept to the plan. 😊

[9weeks2Run Graduate10]

Well done youngster!! 👏👏👏fantastic you earned a PB on your second segment t you are on 🔥🔥🔥🔥So glad you got your sunshine ☀️ ☀️ ☀️ ☀️ ☀️

Take care 🥰🏅❤️😘

[Jools2020 Graduate10 in reply to 9weeks2Run]

Thanks, Rebecca, it was good to do a shorter run 🥰💕

[SueAppleRun Graduate10 60minGraduate]

Mixing it up is good, I really ought to give it a better go That VO2MAX is awesome and lovely splits too

[Jools2020 Graduate10 in reply to SueAppleRun]

Thank you, Sola 😊