I had to run this morning. My old routine was Tuesdays, Thursdays and Saturdays. For many weeks Iβve been trying to get back up to 3 times a week, but at best itβs 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 Saturdayβs 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 didnβt 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 wasnβt too hot.
βHomeβ for stretches and water, followed by coffee βοΈ. Perfect!
Pleased with this run and looking forward to another Zone 3 run on Saturday! Iβve distributed my gremlins to some of my VRBs, so should be OK π
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 π
Thanks, I set my alarm for 5 am, but I donβt usually have any problem getting up early in the summer on a sunny day. Youβre obviously an early riser, too! Itβs great to be running early, really sets you up for the day. Iβll probably be snoozing later, though! π π΄
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 π
I think Iβd have trouble with running before work, I faff about so much after a run! Iβm still faffing about now and havenβt even showered yet! Fortunately, Iβm retired so donβt have to do that whole work malarkey thing π
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, itβs going to be warm π . Enjoy the rest of your day ππββοΈ.
Haha, Diane - youβve definitely got my gremlins as there wasnβt a single one here this morning! Doesnβt sound like your day is quite going to plan π
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! π₯΅
Ooh yes, early summer mornings, you canβt beat them! One of the advantages of not working at the moment. Almost certainly going to have to at some stage. π
Yay very well done Jools! πππ What a joyous post π 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 π΄ π π€¦ I think we're all passing our gremlins around but that's ok, a load shared and all that π€£ perfect negative splits once again, you're getting very good at those, looking good for your longer run at the weekend πͺ πππ
Thanks, Beatles - not a single gremlin in sight π. I think that Jeffing has kick started my enthusiasm. Although I didnβt Jeff this morning, I found it easier to keep going.
That's great! ππ 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. Iβm new at it so donβt have the benefit of trying out different ratios. I read on the βGirls that Jeffβ site that itβs 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. Donβt be tempted to speed up just because youβre 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 π 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. Iβm not sure how you would set it up, but there is a repeat button.
Thank you π€ 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 π³
β¦late to reply, sorry! I think I did start one (mostly along the lines of OMGβ¦what time of day is that?!? π€£)β¦but it got lost in the ether ππ€¦π»ββοΈπ¬
Anyway, well done! I downloaded the GymBoss app (free), and it just beeps at me at the appropriate time!
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Conflicting goals for July - to get slower and faster :-)
Early run to beat the sunβ¦πββοΈβοΈ
W1R3 - 21 runs to 10km!
