No problems getting out of the door this morning - it had to be early or not at all. Up with the lark - well, I was awake anyway as it was so warm. Minimal faffing, cuppa, leg swings and out of the door at 5.30. It was already 17 degrees.
This was my once a week Jeffing run. Last week, I tried 30/30/30. For those that don’t know, that means 30 seconds running, 30 seconds walking, for 30 minutes. This week I was going to try 45/30/40. Or thereabouts. I couldn’t work it out! But I was going to end on a 1 minute run. I was curious to see whether than would take me close to 5K. Now I can do a sub 40 minute 5K - but not every time and it’s hard work when I do.
Off I go, easy at first. I had programmed this ‘workout’ into the Garmin app and synced with my watch. My watch then buzzes when I change from running to walking.
There is no traffic so I can run on the road. I do see other runners at a distance and a couple of dog walkers, but the village is really quiet. There is a low mist on the common.
I carry on running my usual route and as the run goes on, I’m aware that I’m speeding up during the running parts. I have already decided to bin the idea of negative splits and just focus on each 45 second run as I do it! The walk has to be ‘with purpose’ so I try not to walk too slowly.
Towards the end of the run, I decide to run through the last walking break. I end the run and of course I’m curious to look at the stats. To my surprise, I see that I have managed a sub 40 minute 5K (just!) and that I’ve achieved negative splits as well. With the workout, I’m not notified of the km split times and I don’t even know how long I’ve been running for, so this was purely accidental!
My plan is just to Jeff once a week. It has kick started my enthusiasm for running and is getting me back to running 3 times a week. It does seem repetitive, but I found that I get used to the rhythm and can listen to music at the same time.
Km splits:
8:28; 8:08; 8:08; 7:45: 7:24
Written by
Jools2020
Graduate10
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Thanks, Ian. You’re right, it was too warm to sleep! Yes, happy with the novelty value of Jeffing 😊 and surprised that with so many walking breaks (31! ) I still managed a sub 40 minute 5K. 😊
Well done and with not intended negative splits too! Must admit, I admire your courage in getting out so early! I am regularly awake at 5:30, but I stay in bed till 5:50 when I have to get up to get ready for work.
Thank you! I actually forgot to set my alarm, but i woke up anyway at about 4. Decided that 4 was too early to get up, even for me! I remember that you have to get up pretty early for work, so running early isn’t really an option for you. I’m still faffing about now and I’ve been back for ages!
Haha, yeah I'd have to get up at 5 I think to have a short run and be able to shower and such before work. I would love to do it, but I just don't think I have the guts to get up that early... Plus when it gets darker again, it's not an option anyway as I don't run in the dark. Way too creepy to run as a lonely female in the park...
Good running Jools with a very pleasing result. You have the knack of customising a way to producing the result you are pursuing, if you were near me I'd follow in your wake (not in a stalking way though) and reap the benefits!Stay cool and carry on! Best wishes ☺️
Thanks! I do think (possibly overthink) things through. In this case, my stamina isn’t what it was, so I’m dealing with that first. Jeffing seemed to be a start, but I don’t want to Jeff every run as I like my long, slow runs far too much. I have noticed that Jeffing is easier on the body, though.
You would be welcome to join me! Trying to stay cool but my hair was sticking to the back of my head after that run! 🥵
That's just brilliant! Sometimes we need something new and slightly out of our comfort zone to kick-start things again, so glad jeffing is working for you n👍☺️ great splits there and sub-40 5k👏👏👏 great start to your Tuesday. I was supposed to go out today but I couldn't sleep much last night, it's just too hot. I'm going to work on my core and legs at home and maybe also add some yoga later. Beautiful photo, it looks like a still from a film or a documentary, absolutely love it! 😍
Jeffing is definitely easier, I think! 30 second walking break is recommended. Don’t make your run intervals too long. Most people seem to Jeff at 60/30 or even 30/30. Be interesting to hear how you get on with it!
It's really worth giving it a go. I tried it at the weekend on my long run and it really worked. No way I would've made it to 13k in this heat otherwise 👍
Hello Jools2020, Having noticed such similar data for Saturday's run, I thought that it would be fun to see how we compared today. 😊Out the door at 6.15am way behind you. Temperature 17.8 deg C. We both ran so there's a similarity. Mine just 30 minutes and a slower pace than yours even without Jeffing. Average pace 8:09 min/km so 3.72km. Average heart rate 126bpm and only 22m elevation gain. I have a feeling that you are younger than me, I shall be shh.. 65 in October! No can't be! Can't take it in!
Well done on your Jeffing and happy injury free running to you 😊🏃🏻♀️
PS You must be a techy whizz as when I tried to set my Garmin for intervals ages ago, I gave up before managing it.
I was sure that you were loads younger than me from your avatar photo, which is the only photo that I have seen. I google a lot too. What we have available to us, it is amazing isn't it? 😊
Nice run Jools. Jeffing is definitely working for you isn’t it? I‘ve yet to work out how to programme workouts into my Garmin, so double congratulations for being tech-savvy too. 😅
Thanks. I do seem to have taken to it! I googled how to set up a workout. It’s in the ‘training’ section on the app. You have to set it up - save it - send it to your watch and then sync.
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Hello and a lil hand in regards to Jeffing?
