I had to run this morning. My old routine was Tuesdays, Thursdays and Saturdays. For many weeks I’ve been trying to get back up to 3 times a week, but at best it’s only been twice.
I did 30/30/30 Jeff on Tuesday - so wanted a straight run this morning, before a 60 minute slow run on Saturday, increasing by 15 minutes on last Saturday’s run.
I wanted to keep my pace around 9:00 mins/km this morning for the first 2 kms and finish with a final km of less than 7:00.
Setting off at 5.41 a.m. to beat the heat, the cool morning air fresh on my skin. I love that feeling!
First km was very comfortable, towards the end of the second I seemed to be working quite hard, which could have been due to the heat, as well as my heart rate. I didn’t do any walking breaks this time, but there is a short uphill stretch at the beginning of the last km which I had to slow down quite a bit for, before lifting the breaks to fly down the hill!
There was no traffic, so I ran happily on the road! Very few people about, just the Red Kites whistling above me. A beautifully calm morning and I wasn’t too hot.
‘Home’ for stretches and water, followed by coffee ☕️. Perfect!
Pleased with this run and looking forward to another Zone 3 run on Saturday! I’ve distributed my gremlins to some of my VRBs, so should be OK 😂
Splits:
8:55, 8:49, 6:52
Written by
Jools2020
Graduate10
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36 Replies
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Well done and at that time of the day! I was still lying in my bed at that time. Well, not exactly if you count the time difference with Belgium, but at 5:41 my time, I was still in bed. I get up at about 5:50 😉
Thanks, I set my alarm for 5 am, but I don’t usually have any problem getting up early in the summer on a sunny day. You’re obviously an early riser, too! It’s great to be running early, really sets you up for the day. I’ll probably be snoozing later, though! 😊 😴
I get up that early to get to work nicely in time. I start working at 7:30, but I need half an hour to reach the parking lot and then need some time to clean my desk (with covid I clean my desk every morning before I start). And of course I need some time to have breakfast and to wash up and get dressed and such. So no time to go run anywhere in between or I should have to get up at 5 or so too, which at the moment is just a bridge too far for me 😂
I think I’d have trouble with running before work, I faff about so much after a run! I’m still faffing about now and haven’t even showered yet! Fortunately, I’m retired so don’t have to do that whole work malarkey thing 😊
Super well done Jools! I did the exact same thing as you this morning and really enjoyed it. It was certainly a good idea to get out early, it’s going to be warm 🍅. Enjoy the rest of your day 😊🏃♀️.
No - it didn't get off to the ideal start but I did have a nice relaxing swim at lunchtime and I think I just managed to persuade Mr B to come for a walk with me.
Blimey Julia, 5:41am!!!!! I'm impressed, and envious, because i start work so early, cant really do mornings at the moment, going out this evening which will probs be another warm one! 🥵
Ooh yes, early summer mornings, you can’t beat them! One of the advantages of not working at the moment. Almost certainly going to have to at some stage. 😊
Yay very well done Jools! 👏👏👏 What a joyous post 😍 I wish I could get up at that kind of time, this morning we were planning on walking the dog at 7am but we both overslept 😴 🙄 🤦 I think we're all passing our gremlins around but that's ok, a load shared and all that 🤣 perfect negative splits once again, you're getting very good at those, looking good for your longer run at the weekend 💪 😁😁😁
Thanks, Beatles - not a single gremlin in sight 😊. I think that Jeffing has kick started my enthusiasm. Although I didn’t Jeff this morning, I found it easier to keep going.
That's great! 😃😃 I think I'm going to Jeff my long run, it's looking way too warm for continuous running this weekend - at least at the time I'll be going out!
My HM plan says 8 miles (12.5k), which is a bit scary - 10k is the longest I've ever done. Not sure what ratio I should go for, I'll have to take a look online. Any advice?
Hmmm. I’m new at it so don’t have the benefit of trying out different ratios. I read on the ‘Girls that Jeff’ site that it’s best to keep the walking parts at no longer than 30 seconds. For the running parts, I would take it very steady at 30 seconds. Don’t be tempted to speed up just because you’re walking, too! People on the website seem to regularly Jeff a half marathon at 30/30 but many also do a mixture of 30/30 and 60/30, although how you would track that is beyond me! With Jeffing it seems to be whatever works for you, but a good starting point is 30/30. Glide through the transitions!
Thank you, that's really interesting. Tracking each interval is the thing that's put me off jeffing before, I can't be bothered to set it up on my phone or watch, too many intervals 😅 I was thinking of doing 1k run, 30s walk but maybe 30:30 would be easier to keep track of.
I thought the same as you, but the advice, certainly initially, is for much shorter runs, gradually building up to longer runs if you want. Some people even do 15/30. I’m not sure how you would set it up, but there is a repeat button.
Thank you 🤗 it seems like a huge jump from 10k but then I've just had a look at next week's schedule and I'm supposed to do 15k so this seems more achievable 😳
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
