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 😂
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 😂
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 🥰.
Back at my Dad’s I do my stretches and get the kettle on for coffee, pleased with my morning’s efforts!
Written by
Jools2020
Graduate10
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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 (?).
Hello to you Jools, Aw! The little dog really took to you. 🐕😊 Well done on your 5km. 👏🎉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. 😊🏃🏻♀️
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.
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. 😊🏃🏻♀️ 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!
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 😕
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!
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!
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 😂 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!
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.
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.
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 👍
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.
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 🤞
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.
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.
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
morning run
