5K run (with Jeff) β˜€οΈπŸƒβ€β™€οΈπŸ‘πŸ˜Š: Tuesday dawned... - Bridge to 10K

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5K run (with Jeff) β˜€οΈπŸƒβ€β™€οΈπŸ‘πŸ˜Š

Jools2020 profile image
Jools2020Graduate10
β€’39 Replies

Tuesday dawned clear and cool. The alarm actually woke me, so I leapt out of bed and made a cuppa. Well, more like crawled but at least I got up 😊

Vest or t-shirt? It was a bit chilly, so decided on t-shirt. Quick check in the mirror and newly cut hair looks great! Off we go then.

I’d already decided that I was going to Jeff it again this morning, 45 seconds running and 30 seconds walking. I wasn’t sure if I would do 4 or 5K, it would depend how I felt when I got to the T junction! Warm up walk done and I start the workout. I don’t start quite as slowly when I’m Jeffing as I try and stay consistent for most of the run. Looking at the stats afterwards, I failed at that, as the splits were all over the place πŸ˜‚

I concentrate on gliding between the transitions and it seems to be going well. I do seem to be pushing myself harder. The route has inclines, but mostly gradual, so I just stick to the plan.

I meet another runner coming towards me, and we do a little dance as we both decide to go out into the road at the same time to pass each other. I laugh, but he doesn’t as he’s the one who has to almost stop. No-one is going to stop me running on a running section as I claim the path! We do not greet each other πŸ˜‚

I reach the T junction and in my mind I’m hesitating. 4K is still a run, or….. yes, today I turn right for the 5K!

I’m in the village now and although the workout is continuing, a swipe of my watch face confirms that I’m in the 5th km and I decide to run through the last few walking breaks. My watch notifies me that the workout has ended, but it takes a few seconds for me to realise that the run has paused. Pants! I press the button and the run resumes. I forgot about that! I carry on running down the incline, annoyed at the loss of 5 or 6 seconds. I fly past my Dad’s house and down the side turning opposite, keeping an eye on the distance counter on my watch, as I don’t think it will buzz for the 5K because of the workout. I was right, it didn’t, but I saw it and stopped the run at 5.01K.

Very pleased at a sub 40 minute 5K. I worked hard for that today! I sit at the bottom of some steps to get my breath back. Behind me, I hear a woman encouraging her dog to walk past me as they come down the steps. It is worried and stays put. I turn round, take my sun visor off and look - the dog is curious but hesitant so I put my hand out to encourage it towards me. It comes trotting down and sits beside me to check me out. I talk to the dog and it lowers its head and licks my arm. A rescue dog, the owner says as we chat, indeterminate breed, a street dog from Eastern Europe. Found in a dustbin. The dog now doesn’t want to leave me and moves closer, happy to sit on the step by my side πŸ₯°.

Back at my Dad’s I do my stretches and get the kettle on for coffee, pleased with my morning’s efforts!

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Jools2020 profile image
Jools2020
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39 Replies
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SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

And so you should be pleased πŸ˜€ that was a good run and shows that hard work pays off

Jools2020 profile image
Jools2020Graduate10β€’ in reply toSueAppleRun

Thanks, Sola 😊. Good to know I can step it out a bit occasionally. That’s a good time for me, rather than just scraping in at just under 40 minutes 😊

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateβ€’ in reply toJools2020

I’m happy if I scrape under 45 minutes so my aim is under 40 so i’m impressed with yours

Jools2020 profile image
Jools2020Graduate10β€’ in reply toSueAppleRun

Funny isn’t it, how our goals change! Not too long ago, 5K was a distant dream 😊

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateβ€’ in reply toJools2020

You are right there

nowster profile image
nowsterGraduate10

You have a new friend, I think. πŸ•

Jools2020 profile image
Jools2020Graduate10β€’ in reply tonowster

Yes, I think so! Very sweet dog πŸ•

Well done, sounds like Jeffing suits you! Funny about the disgruntled runner, he must have eaten a lemon. We're all in the same boat, so it's just polite to greet or share a laugh at such a situation. If he wants to run undisturbed, he should run on a treadmill or an athletic piste (?).

Jools2020 profile image
Jools2020Graduate10β€’ in reply to

Thanks! I do like Jeffing, but just once a week. Yes, miserable so and so! I thought it was amusing. 😊

over61andstilltrying profile image
over61andstilltryingGraduate10

Hello to you Jools, Aw! The little dog really took to you. πŸ•πŸ˜Š Well done on your 5km. πŸ‘πŸŽ‰Just 3.87km for me pace 7min56sec/km so 30min41sec and heart rate 130bpm elevation only31m. I did allow myself a few increased pace sections at the end, but obviously I must try to keep my Achilles' tendon happy. I have a new theory! Running early, brain hardly awake is the reason I find it hard to clearly remember exactly how my tendon coped. Note to self pay more attention and then write notes as I know the physio will find such information helpful. Here's to your increased fitness and happy injury free running. πŸ˜ŠπŸƒπŸ»β€β™€οΈ

Jools2020 profile image
Jools2020Graduate10β€’ in reply toover61andstilltrying

That’s a decent pace and low heart rate. I think mine went up to 159, but I was a bit speedy for the last km as I was after a decent time. Last kilometre was 6:48, which I was more than happy with 😊

The dog was really sweet, especially after it’s initial caution. I do love dogs and they can tell!

I really hope the physio will be helpful and that the tendon doesn’t cause any problems in the meantime, especially with you keeping a careful watch.

Next run planned for Thursday, a 3km straight run.

over61andstilltrying profile image
over61andstilltryingGraduate10β€’ in reply toJools2020

As you have probably noticed, I'm on a simple plan Tuesday and Thursday both 30 minute runs and Saturday gradually increasing distance if I feel I should. 'See you' hopefully on Thursday. πŸ˜ŠπŸƒπŸ»β€β™€οΈ Made the wrong clothes choices this morning. My hands were too cold and I couldn't manage to turn the key to let myself into our house!

Week7 profile image
Week7Graduate10

New hair cut ,new friend πŸ• and new Joel's!Good πŸƒβ€β™€οΈ

Jools2020 profile image
Jools2020Graduate10β€’ in reply toWeek7

Thanks, Week7 😊

Birdlady64 profile image
Birdlady64Graduate10

Nice run Jools. I'm going to try 45:30 on my next run and see what time I get over 5K. Well that's the plan anyway.I tried to greet a Cockerpoo on the far side of the woods this evening. He came trotting up to me but then ducked away at the very last second πŸ˜•

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

Yes, give it a go! I found it a little challenging in that I was checking my watch from about halfway to see how many seconds I had left to run each time. A possible sign that I should reduce the ratio slightly, according to the Facebook page. The 5K time was a good one for me, but not unheard of. I look forward to reading your comments!

Cockers and cockerpoos have often done that whether I’ve been running or not! I used to have a working Springer and he would go off running if he saw anyone and would also turn away at the last minute!

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toJools2020

I found myself doing that at 30:30A psychological thing I think instead of just going with it....

We had a springer when we were kids. Running doesn't come close! He loved the water. I remember taking him for a walk in the park when I was about 13. Needless to say he jumped in the boating lake! I'd call him and he'd swim up to the edge of the lake, kid you he was getting out and then turn and swim off again!

I could have murdered him!!

Jools2020 profile image
Jools2020Graduate10β€’ in reply toBirdlady64

As long as you enjoyed it, that’s the main thing!

Springers are like that! Ours was a rescue and had an extremely high prey drive. I think he must have been the only Springer ever not to go in the water πŸ˜‚ but he still got himself into no end of trouble. Once he ran across a frozen river after a fox and couldn’t get back. Miss him so much. Had to muzzle him at night when hedgehogs were about in the garden!

Maz1103 profile image
Maz1103Graduate10

I've done exactly the same today 45/30 5k. About a minute slower.

Was my first time, took a bit of getting used to and had to stop at one point to sort the app, but I will do it again every couple of weeks because I need a change.

Interestingly my time wasn't much different from a straight running 5k, even with all the walking and my average hr was quite good at 139! Interesting stuff.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toMaz1103

Ooh yes! My first couple of Jeffing runs were definitely slower. Today’s was the first that seems to be slightly faster than average, although I’m not really doing this to chase PBs, just trying to regain former fitness. I’m Jeffing once a week and it has kick started my enthusiasm. It’s fun, but I don’t want to Jeff every run. I love my long runs too much to give them up! I’d be interested in your progress.

Maz1103 profile image
Maz1103Graduate10

I've done a couple of 10ks but developed a knee niggle. Been in a cycle of extra days rest, building up, back to square one etc...Had gait analysis a couple of weeks ago, splashed out and touch wood, an improvement I think. I'm building up slowly. So far this week I've done a low heart rate 4k (difficult when it's hot), a straight 5k and a jeffing 5k. I may try a longer run at the weekend

This is a part of building up again . Variety is good πŸ‘

Jools2020 profile image
Jools2020Graduate10β€’ in reply toMaz1103

They do say that Jeffing is great when coming back after an injury or running to avoid injury. I’ve found low heart rate runs particularly challenging in the heat, too - but part of my problem is anxiety. My training at the moment is similar to yours. A Jeffing run of 4-5K, pushing myself a little. A straight 3K run at a relaxed pace and a long Zone 3 run, increasing distance over time when I’m ready to. Running 3 times a week. I’d like to have a gait analysis done, saving up my pennies! I hope it’s helped with the knee problem.

Maz1103 profile image
Maz1103Graduate10β€’ in reply toJools2020

I went to a small independent shop. As soon as I walked through the door the lady said "you overpronate, you need support for your arches and your shoes are too small ". I'd put it off because of the cost but that day I had to stop at 20 minutes because of knee pain. I'd considered physio but apparently they would suggest sorting your shoes out first.. anyway fingers crossed 🀞

Jools2020 profile image
Jools2020Graduate10β€’ in reply toMaz1103

🀞🀞🀞

Runninggirl59 profile image
Runninggirl5960minGraduate

Love Reading your posts Jools and following your progress. Glad you are back on track 🐢

Jools2020 profile image
Jools2020Graduate10β€’ in reply toRunninggirl59

Thank you! I’m enjoying running again right now, thanks, in part, to the Jeffing 😊

Skiddle1 profile image
Skiddle1Graduate10

Nice run and I love the way you deliver the detail! 😁

Jools2020 profile image
Jools2020Graduate10β€’ in reply toSkiddle1

Thanks. I think I’ve been posting run reports since soon after I started running in May 2020! πŸ˜ŠπŸ‘

Omiah profile image
OmiahGraduate10

Thanks for sharing this. Sounds like good training!

Jools2020 profile image
Jools2020Graduate10β€’ in reply toOmiah

Thanks, it seems to be working well right now. Need to keep it up! πŸ‘πŸ€ž

AlMorr profile image
AlMorrAmbassadorGraduate10

Good run for you Julia, I am happy to know that you ran a sub 40 minute 5K in a time of 37.14, well done.This Wednesday morning for my mid-week run I ran an 8K in a time of 56.14, I like running 8K's as I usually run them in around 1 hour, perhaps a little longer or like today a little shorter than 1 hour, the weather now is good for running as it's not too hot like it was a few weeks ago.

Jools2020 profile image
Jools2020Graduate10β€’ in reply toAlMorr

Thank you, AlMorr. Well done for your 8K. An hour of running is always good! I much prefer running in the cooler temperatures, although I still like to run early.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toJools2020

I ran in a temperature of 9C at the start of my run at 7.45 but by the end of the run the temperature had risen to 11C, so no heat to worry about.

tmbtrain profile image
tmbtrainGraduate10

That sounded like a great run esp when you give yourself the choice of 4k or 5k then go for the 5k πŸ™‚

Jools2020 profile image
Jools2020Graduate10β€’ in reply totmbtrain

Thank you. Sometimes I choose the 4K πŸ˜‚

tmbtrain profile image
tmbtrainGraduate10β€’ in reply toJools2020

πŸ˜„ flexible!

Instructor57 profile image
Instructor57Graduate10

I'm a bit late reading this but glad your enjoying your jeffing runs πŸ™‚πŸ‘

Jools2020 profile image
Jools2020Graduate10β€’ in reply toInstructor57

Thanks, Ian - yes, I am enjoying them. More for the novelty value, perhaps, but it’s getting me out there and running! 😊

LottieMW profile image
LottieMWAmbassador

Glad to see you’re out there and enjoying your running πŸ‘πŸ₯°

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