Up with the lark this morning. No faffing, out of the door at 5.30!
This morning was going to be a 60 minute run in Zone 3 and I was looking forward to it.
I’ve been have real problems lately keeping my heart rate down - the consequence being putting too much effort into what is meant to be a run with little effort. My aim is to get back to my former fitness and to be able to run longer distances again with relative ease. I did it before, so am determined to do it again!
It was much easier today. I started very slowly and kept in Zone two for as long as as I could, probably about 1.5 kms. I kept running at a slow pace for the whole of the run, slowing down further (on the inclines) if I started to encroach into Zone 4. On previous runs, I’ve had to slow to a walk on some of the inclines to recover, but not today 😊
It was harder to ignore the split times than it was to run, but I refused to be distracted from my goal. I didn’t even allow myself to speed up for the last km - and certainly could have, but chose not to.
The result was a run mostly in zones 2/3 and a slight encroachment into zone 4. Very pleased with this result! I had plenty in the tank to carry on at the end, which is exactly where I wanted to be.
Today was also the first time in many weeks that I’ve been out for a third run. I hope I can keep it up!
Next week I plan to Jeff the first run with a ratio of 45:30 for 30 minutes or so. Second run will be a slightly faster 3K and next weekend another slow run for 75 minutes.
It was good to be out there in the relative cool of the early morning. I didn’t see any other runners and there was no traffic, just the Red Kites soaring and whistling high above.
Take care in the heat! 😊👍
Written by
Jools2020
Graduate10
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Super well done for getting out at 5:30, that’s brill, and sensible it has to be said! I had hoped to do the same today but slept badly (heat) so it just wasn’t going to happen. Tomorrow I shall do a Jools and be up and at em early 😊. How lovely to see no one else or traffic, just the Kites. 🏃♀️🏃♀️🏃♀️
It was gorgeous! It’s not even a huge effort for me to get up early and I’ll certainly keep doing it through the heatwave. I can run on the roads which I prefer. Good luck with your early start tomorrow 🤞👍😊
I went out at 7.20am this morning and within 15 minutes was wishing I’d gone out earlier…! Definitely a warm one today! No red kites for me, just the usual swans, geese and other miscellaneous waterfowl.
Fantastic, you did it, zone 3 and zone 2! 🎉💪👏👏👏👏 That's a great achievement, very well done, early runs agree with you 😃 I love how you're planning your weeks, a mixture of runs and techniques is the way to go. Great comeback Jools, amazing 😁😁😁🏃♀️🏃♀️🏃♀️
Well done for the early morning run, for managing three in a week, the nice lengthy run etc... but what I was most impressed with was that you managed to get out without any faffing! 🤣 Please tell us your secret! A nice early run for me too today. I don't normally go early but it's just to hot later in the day. And now I can enjoy my shady garden with a clear conscience!
Good work for doing your runs this week Jools.. I am still slowly working my way back to 3 x30 minutes runs per week. I did manage a second run for the week this morning but the local Parkrun was out and had their markers out on the track I use. I allowed myself to feel embarrassed about my slow jogs expecting the many fit runners to pass me at any time and so I gave up after 2.2km. Then I just felt disappointed in myself so once I got closer to my home, on the walk back I started running again for the final 700 metres. Next week I will do better. Hope your heatwave doesn’t hang around too long.
Do not feel embarrassed about your slow jogs! I used to get the odd comment where I lived before, I just used to say ‘marathon training’ 😂
One of my runs in my new schedule is going to be a 3K run and you just about did that today. Well done for getting off the couch! 👏👍
Coping with the heatwave so far. Just come back from a stroll up to the village to grab a coffee and cookie 😊 Feeling lonely this week, so giving myself positive vibes 😊
Hi Jools2020,Your run caught my eye as I ran early this morning with such similar data to your run!
6.64km, 9:23/km, 1h 2m
Was our elevation gain similar mine was 160m? I wasn't taking notice of data as I run and see 28% was heart rate zone 4. Oh dear! Actually I was surprised at 129bpm average, which is low for me for a hilly run. I was mostly off road and saw one runner, I imagine that he was in his 70s! He was going in the opposite direction so no opportunity to find out. Two dog walkers, a cyclist on a mountain bike and a squirrel.
Hi! My elevation gain was 23 metres (felt like more) so you were working harder than me. My average heart rate was 133 bpm. I see you’re coming back from the IC. You’ve been through the mill! Good luck with your steady runs 👏
Hello Jools2020, You had a little read about me and I had read a little of your running journey too. Rapid progress to 10 miles! While overcoming a situation that you, no way wanted, so a massive well done to you. 👏Although my fall caused lots of knee issues it is my Achille's tendon on the other leg that is troubling me most now. Decided to reduce distance and also had a week off. I have asked for physio phone appointment, that is not until August 17th. I have been endeavouring to progress exercises that I have found via a link here to an NHS hospital leaflet, but my Achille's tendon is still swollen and clearly not right.
All the very best with your onward running journey. 😊🏃🏻♀️
Haha, yes! It seems to me that we are both doing all the right things.
I peaked in December with a HM, but after that I had to sell the house, pack and move out, all on my own. My running just crashed, but I’m getting there now I think. I’m at my Dad’s, all my stuff is in storage (I miss my stuff!). Still getting anxiety attacks but not so often.
Hopefully you’ll get the medical care you need for your tendon. Reducing distance and taking a break seem like wise decisions. Good luck! 👍🤞😊
Hi LottieMW, I wasn't aware of any incident at all. Noticed that something wasn't feeling right and realised that I have a very noticeable swelling on my left Achilles. Poorly knee is on the right.
Do you know much about the best ways to deal with a swollen Achilles? My physio appointment i not until Aug 17th or there abouts. I think that I may ring and see if there is a cancellation available.
Boo! Answered this and forgot to press send and then lost. I have already read lots of Achilles Tendon trouble posts and have picked up lots of information, but wondered with your nursing hat on, whether you had advice to offer. 😊
What a perfect run Jools. You totally took charge of it, and you clearly succeeded in achieving your goal. 👏👏
I’m an early riser, but not as early as you today, but I’m going to aim to be out by 6am as it’s my long run day (8 miles on my plan) and it’s going to be a scorcher. 🥵
Have fun with Jeff next week! I hear it’s a great method, but personally I find running constantly easier, just slowing when necessary. Everyone has their own method! 🥰
Thanks, Cheeky! I was pleased with that run today and no aches afterwards as it was so slow 😊
Good luck with your early 8 miles!
I think I like a consistent Jeffing run because then I don’t have the issue of competing with myself, going too fast and then having to take a walking break. That’s the idea of Jeffing, to take that walking break before you get exhausted and have to. But you’re right, we all have our own methods and I will adapt the Jeffing ratios to suit my running if I feel the need. I like it so far! 😊👍
Hi cheeky, this was meant to be in response to your, "I never have the “going too fast” issue! 😂😂" comment, but it seems to have appeared in the wrong place. 😊
I'm very impressed you have the choice of fast or slow running! It's slow or slower for me....but I'm happy just to do it. Definitely early mornings are best, preferably 13' or lower temperature. Looks like a lovely route.
Yes, I did. 😌 I went back in time (in my head, of course) to what worked the first time. And did it again! 🏃♀️🐌👍
Sounds good! I am jealous about your heart rate! When I run like the snail I am, my run is mostly split between zone 3 and 4 equally. Haven't done a test for the heart rate zones though, so might be a bit off...
I changed my maximum heart rate in the app because mine was way off. It’s probably still not accurate, but closer than it was. Before, it was showing I was running 50% in zone 5! I tinkered with the setting a couple of times, increasing my MHR setting until it seemed more likely. 😊
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