Jeffing 30/30/30 🏃‍♀️👍😊

[Jools2020]

I was looking forward to trying this out this morning 😊 Up for my cuppa at about 6.15 and no gremlins in sight! Not too much faffing, remembered everything. Warm up walk over and I start to Jeff! I had set up the workout for 30 seconds running, 30 seconds walking for 29 minutes, plus a 1 minute run to end on.

It was different, which is why it was a Good Thing 😊. It’s good to mix things up a bit, especially as I’m trying to get back to 3 x a week running. I tried to transition gently between running and walking, which is the advice given on the Facebook page, Girls that Jeff. I did find it tricky to get my pace right on the running parts, but looking at the stats in Garmin afterwards, I was fairly consistent and put in a moderate effort.

To start with, it felt a bit ‘stoppy starty’, but after a while, I got into a rhythm. At the end, I had forgotten that I had set a 1 minute run to finish on, so I was a bit surprised! I was starting to think ‘this seems like a very long 30 seconds’, but I kept going 🏃‍♀️😊

My time was about the same as I have been running lately. I suspect that any increase in overall pace running this way might be seen on longer runs. The disadvantage (or maybe the advantage??) is that it plays havoc with the km splits, so negative splits went out of the window!!

I intend to use this method of running once a week and see how I get on. I don’t want to Jeff on my weekend longer runs, as I want to run in heart rate zone 3 on those runs, gradually increasing the time spent running.

My conclusion is that if it gets me happily out of the door and running, then I’ll do it again. 🏃‍♀️👍😊

No idea what the yellow flowering shrub is, but it’s in my father’s garden and looks lovely!

[Instructor57 Graduate10]

Well done Jools .Glad you enjoyed the jeffing .

And if you wondered where the Gremlins were , well they had moved in here with me ! 😐

I made tea at 5:45 and took it back to bed !

[Jools2020 Graduate10 in reply to Instructor57]

Haha! So that’s where they went! Perhaps you should feed them to your cat 😂

[Beatlesforever Graduate10]

Very well done Jools! It's great to try out new things, whatever helps us beat those gremlins! 👊😃 I'm actually going to try jeffing in my long run this weekend. I'm too scared of the thought of 8 miles nonstop running! 😱🥵😅 Although if I stick to zones 2&3 it may be doable... Hmmm decisions, decisions. Love that shrub with those beautiful yellow flowers. I run past a very similar shrub on my more scenic route and it's one of my favourite spots 🥰

[Jools2020 Graduate10 in reply to Beatlesforever]

Thanks, Beatles! 😊 I was pleased with how it went.

For my longer runs, I try not to take to much notice of the kilometres or miles, but I break it down by landscape in sections. Like, the first section is along the main road past the farm up to the turning - etc, etc. For my 10 mile runs there were about 5 sections. Somehow it made the distance more doable! 😊 I always slowed to a walk anyway to drink as I can’t do that while running. Good luck with it, whatever you decide to do 😊👍

[Rumour]

Hey Jools, that shrub is a Hypericum, otherwise known as St. Johns Wort. There are many different varieties, if anyone wants one, make sure it is the shrub and not the ground cover. I have two of different varieties.

As for your Jeffs, well done you! My Grandson, who is not really a runner does the 5K parkruns by running 100 and walking 100. I did some of that this morning too. Stay safe, stay well and stay running.

[Jools2020 Graduate10 in reply to Rumour]

Ooh, thank you for the shrub ID. Yours look to be doing very well!

Jeffing this morning was fun and good for your grandson to do it on park run. I think I would still prefer to do a straight run for that, even if it is slow. 😊

[LottieMW Ambassador in reply to Rumour]

I agree…also ditto re ground cover 🤣Guess what I have in my garden…🙄🤦🏻‍♀️😬

[Rumour]

Here are my two Hypericim.

Hypericum (Sty Johns Wort)

[RunWillie Graduate10]

Well done Jools2020 ❤️🏃‍♀️

I loved 30/30 Jeffing for a number of reasons! I also currently love St John’s Wort for another number of reasons 🤣

[Jools2020 Graduate10 in reply to RunWillie]

Haha, yes! I’m definitely going to Jeff some more! Just not every time. 😊👍

[SueAppleRun Graduate10 60minGraduate]

That’s really interesting Jools, I set up a minute run minute walk on garmin once and got in a bit of a muddle, didn’t know if i was walking or running by the end, your 30 seconds sounds like you got a good ruth man going, a few of your gremlins met me after work and persuaded me to cook dinner instead, but my excuse is 5 staff reduced to 2 and those of us left worked like demons to get it all done

[Jools2020 Graduate10 in reply to SueAppleRun]

Seems like I’m sharing my gremlins out! But I think you’re right, you must have been tired working on a shift with such reduced staff numbers.

I thought I was going to find that 30/30 hard, but after about 5 repeats it was fine. Because the interval is so short, I ended up anticipating the buzz of my watch, so it worked well. I was listening to music, as well! 😊

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I might try that but counting in my head, tomorrow is going to be a zone 3 run as day off, we lost our 3 support staff then one senior said she had a headache and went home so i led the shift and did meds and colleague washed and dressed everyone and cooked breakfast at 9 we had others come in but first 2 hours were non stop, got over 9k steps so not so bothered about the run And I’ve just had a message from this evenings senior to tell me it looks like we’ve no night staff oh flip

[Jools2020 Graduate10 in reply to SueAppleRun]

Oh no, I hope you don’t have to go back.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Luckily sorted but for a little while it looked like i might have to

[Hidden]

Happy you enjoyed the Jeffing. I have not tried 30/30 myself yet, but I found that when I decreased the running time, I forced myself to run faster. And I did not enjoy that. That's why I stick to my ratio of 4min30 running and 30 secs walking, which suits the snail in me just fine :).

[Jools2020 Graduate10 in reply to Hidden]

I did enjoy it! I tried to keep the runs with mild to moderate effort and that got easier after I’d done a few.

[Week7 Graduate10]

Nice mix of jeffing and running planned.I don't know about you but I can't believe we have reached the level of fitness in this group when we can try out all of these different types of run.

14 months ago I struggled with 30seconds once let alone alternating 30/30 for half an hour!

[Jools2020 Graduate10 in reply to Week7]

I know! It’s amazing when we think of how far we’ve come. I’m trying to build up my fitness to what it was about 6 months ago. For the last 3 months I’ve only been managing to run twice a week. Hence the Jeffing - something different to kick start my enthusiasm! 😊👍

[LottieMW Ambassador]

Good to see you banishing those gremlins 👹

I’m having a bash at jeffing too! Looked at the Facebook page, and decided to try 60:30 based on my PB mile of 11:55. Interesting!

[Jools2020 Graduate10 in reply to LottieMW]

Ooh yes, give it a go! 😊👍👏

[LottieMW Ambassador in reply to Jools2020]

I have 😉