Early 3K to beat the heat! β˜€οΈπŸƒβ€β™€οΈ - Bridge to 10K

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Early 3K to beat the heat! β˜€οΈπŸƒβ€β™€οΈ

Jools2020 profile image
Jools2020Graduate10
β€’36 Replies

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.

β€˜Home’ for stretches and water, followed by coffee β˜•οΈ. 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 πŸ˜‚

Splits:

8:55, 8:49, 6:52

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Jools2020 profile image
Jools2020
Graduate10
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36 Replies
β€’

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 πŸ˜‰

Jools2020 profile image
Jools2020Graduate10β€’ in reply to

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! 😊 😴

β€’ in reply toJools2020

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 πŸ˜‚

Jools2020 profile image
Jools2020Graduate10β€’ in reply to

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 😊

Frenc profile image
FrencGraduate1060minGraduate

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 πŸ…. Enjoy the rest of your day πŸ˜ŠπŸƒβ€β™€οΈ.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toFrenc

Thanks, Frenc! Certainly a great way to start the day for both of us! πŸ‘πŸ˜Š

Frenc profile image
FrencGraduate1060minGraduateβ€’ in reply toJools2020

Yes totally! We can face the day a little bit fitter and a few more k added to the clock ⏰. πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

Jools2020 profile image
Jools2020Graduate10β€’ in reply toFrenc

My thoughts exactly 😊

Reggit profile image
ReggitGraduate10

Nice one!I was also out around that time for a 5k mooch.

Tried an afternoon run the other day and can’t see the attraction. Much prefer the cooler early mornings.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toReggit

Thanks Reggit, you can’t beat an early run for the feel good factor πŸ˜ŠπŸ‘

Instructor57 profile image
Instructor57Graduate10

That's nice and early ! πŸ‘πŸ˜¬It does feel nice though doesn't it !

Think my next one will be early also , Gremlins permitting 🀣

Well done πŸ‘

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

Thanks, Ian - yes, definitely a good start to the day!

Watch out for those gremlins, you’ve got mine, too 😊

Birdlady64 profile image
Birdlady64Graduate10

Well done Jools!I think you have distributed a large proportion of your gremlins to me! ☹️ πŸ‘ΉπŸ‘Ώ

I cancelled my swim I'd booked for this morning so I could run and then hit snooze once to often resurfacing an hour and a half later! 😴

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

Haha, Diane - you’ve definitely got my gremlins as there wasn’t a single one here this morning! Doesn’t sound like your day is quite going to plan πŸ˜‚

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toJools2020

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.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

I saw you’d had a swim! Hope you enjoy the walk. 😊

Peter44 profile image
Peter44Graduate10

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! πŸ₯΅

Jools2020 profile image
Jools2020Graduate10β€’ in reply toPeter44

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. 😊

Beatlesforever profile image
BeatlesforeverGraduate10

Yay very well done Jools! πŸ‘πŸ‘πŸ‘ 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 😴 πŸ™„ 🀦 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 πŸ’ͺ 😁😁😁

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

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.

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toJools2020

That's great! πŸ˜ƒπŸ˜ƒ 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!

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

Go for it! What distance and ratio are you planning?

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toJools2020

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?

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

Hmmm. I’m new at it so don’t have the benefit of trying out different ratios. I read on the β€˜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!

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toJools2020

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 πŸ˜… I was thinking of doing 1k run, 30s walk but maybe 30:30 would be easier to keep track of.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

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.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

Forgot to say, you’ll be fine! If you’ve done 10K you can certainly do 12.5K! πŸ‘πŸ˜Š

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toJools2020

Thank you πŸ€— 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 😳

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

No, it’s not a huge jump as long as you take it really steady and no heroics! I think my first 12K was like a Zone 3 run.

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toJools2020

Wow that's impressive. I'll be happy if I can stay mostly in zone 3, lately all I need to do is breathe and I'm straight in zone 4!

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

I know! You and me both. I figure if I keep on with the Zone 3 running I’ll start to see an improvement soon.

Beatlesforever profile image
BeatlesforeverGraduate10β€’ in reply toJools2020

Same here, when I started the magic plan I made sure I stayed within zone 3. I need to get disciplined at it again. We'll get there!

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBeatlesforever

We will πŸ‘πŸ˜Š

LottieMW profile image
LottieMWAmbassador

…late to reply, sorry! I think I did start one (mostly along the lines of OMG…what time of day is that?!? 🀣)…but it got lost in the ether πŸ™„πŸ€¦πŸ»β€β™€οΈπŸ˜¬

Anyway, well done! I downloaded the GymBoss app (free), and it just beeps at me at the appropriate time!

Jools2020 profile image
Jools2020Graduate10β€’ in reply toLottieMW

Thank you, Lottie! Gymboss sounds great but I use my watch! πŸ˜ŠπŸ‘

LottieMW profile image
LottieMWAmbassadorβ€’ in reply toJools2020

πŸ‘

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