Up with the lark this morning to try and beat the rain! As I left, I checked the forecast and found it was due to rain in 20 minutes. Well, I donโt mind if it starts when Iโm already warmed up and running, so off I go.
I had an internal debate about this slow run. Last weekend, I did 90 minutes and the previous 2 weekends, I did 75 minutes. I donโt want to push further every weekend, so decided to drop back to 60 minutes for this run and to keep it in Zone 3.
Off I go, listening to Santana and singing along so I know Iโm in the right zone! First km in Zone 2 as I warm up. Iโve been having problems keeping my heart rate down, largely due to anxiety. I have the zones on my watch set to numbers, so if I see 3.9, I know I have got to pull back! The end of the second km is a short but quite steep incline and Iโm at 3.8 so I decrease stride length and pace. It works and Iโm surprised - back at 3.5 and I continue.
For the rest of the run, I repeat this and it works every time. I wonder why. Iโve tried this so many times before and have often had to walk to bring my heart rate down; today I didnโt have to! Today I had perfect control.
Iโm enjoying this run. Iโm not putting in that much effort and I have the chance to look around as I keep going. I see a number of runners, a few of them are familiar. Quite a few walkers are about, too. I nose into peoples gardens. I run on the road where I can, but there is traffic about so I have to take care.
I approach the T-junction and donโt hesitate in turning right for the longer route! Then itโs a gentle incline and my heart rate starts to climb. I slow down a little to keep everything under control. I run downhill for a while and speed up a tad, then Iโm doubling up as I run part of the route for a second time, plodding on and still enjoying the run. I get to the T-junction for the second time and this time head for home. The promised rain hasnโt happened! The long downward slope at the end of my runs is much shorter on this route. I calculate that Iโll get to 60 minutes running slightly before I get to 7K, so decide to run on for a minute or so to round it off nicely. Iโve got plenty left in the tank for a fast finish, but decide to keep in Zone 3 even at the end. The last .5K is downhill and I increase pace a little, but stay in Zone 3. Well! I donโt think Iโve ever done that before! What a controlled run ๐.
I walk to the steps, sit down and take a pic. Not even out of breath and not a drop of sweat in sight! I sync my watch and phone to check the stats. Average heart rate 133! Very satisfied with the run, I head home for coffee โ๏ธ
Happy weekend running! ๐๐๐โโ๏ธ
Written by
Jools2020
Graduate10
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Haha, yes - thanks. I was showing that I wasnโt out of breath or sweaty, but I do confess that I chopped the top of my head off, because I looked like Punk Jools this morning ๐
That was a very good run for you Jools2020, not too slow, just as they say, slow and steady, well done, if that had been a 5K parkrun you would have been far from last.
This morning I walked around my home parkrun course, I met a lady who was running slower than I was walking, she told me that she was second last at her last official Parkrun which I had ran back in March of last year, I asked her if she would be running next week as the parkrun resumes, she told me she "might" good luck to her.
Thank you, AlMorr. I worked out that taking the first 5 kilometres I would have finished 12th from last if Iโd run in my local park run today! Itโs the Wycombe Rye Park Run. Of course, in a Park Run I would not be running in Zone 3, so I like to think I would be finishing a little faster. Maybe even less than 40 minutes on a good day. Iโm thinking of doing it sometime soon, but itโs a bit daunting because I donโt know anyone who goes there. I keep watching the Facebook page, I just wish I could find someone to go with. Good luck to the lady you met, I hope she takes part when your local park run starts.
So do I, usually! I think itโs to do with getting fitter and persevering. I think the first time I tried it a couple of months ago, I went straight into zone 5 and gave up!
Fab run Jools, it seems so simple nowโฆrun slower=slower HR๐
I quite like a 60 minute runโฆon the canal 30 minutes takes me to the viaduct over the river, so easy to know when to turn back. I average around 7km too.
I only reached 6km on my 60 minute โgraduationโ runโฆbut it was a mare of a lockdown course with steep inclines ๐ฌ
Glad to see youโre enjoying these runs ๐๐ฅฐ๐๐ปโโ๏ธ
It should be that simple, but Iโve found it really hard to reduce my heart rate. Sometimes Iโve had to walk - or even stop. Not this time, though. Perhaps Iโm not so anxious or perhaps I persevered with running slower and allowed more time. Who knows ๐คท๐ปโโ๏ธ, but today it worked! Very happy.
Oh Santana takes me back ๐Really interesting post and lots to think about in terms of the zone 3 running , Iโve only ever managed 70% and that was my 4K the other day.
I hadnโt run for 3 weeks so was easing into things, I felt I didnโt enjoy my run but was pleased Iโd controlled my heart rate for so long ๐คท๐ผโโ๏ธ
Also might give the Jeffing a bit of research , still working on stamina ๐
Your posts are always โfood for thoughtโ , thank you ๐
This all started with me trying to regain my former fitness. Trying a few things to see what works.. To start with, I had to discount what didnโt work and that was running once or twice a week, 4K or 5K, pushing myself when my fitness clearly wasnโt there. I wanted to do longer runs, but clearly my fitness and stamina had suffered and I would be risking injury. So Iโm just trying a few things to get myself out there 3 times a week and mixing up my runs! Seems to be working so far. My eventual aim is to get to HM again. No rush. Zone 3 runs build stamina with less injury risk and Jeffing is less taxing, too!
Sounds like you've got things running wise, pretty sorted, hope you can find someone to do your park run with, i know around here there are alot of ladies running groups. I'm of work at the moment, so trying to get some more runs in, keep the fitness going!!! ๐คฃ
Yes, Iโm really enjoying running at the moment, back up to 3 times a week again. Iโll just have to bite the bullet with the Park Run and go on my own. Stay at the back with the stragglers ๐. Enjoy the extra runs during your time off!
I have a Garmin Vivoactive 3. It shows heart rate in a few ways other than your actual heart rate. I configure my watch face to show it numerically, e.g 3.5 tells me Iโm in the middle of heart rate Zone 3, or you can set it to show a percentage of your maximum heart rate. Also, I can set up a second watch face that I access by swiping, to show the zones in different colours on a dial. I think most sports watches will let you set up something so you can see the zones as youโre running.
Awesome performance!! The weather is really unpredictable at the moment. I keep planning my runs, finding no-rain windows on the forecast; by the time the morning comes around its absolutely bucketting irrespective of the previous nightโs optimism.
Snap! ๐๐คฃ It happened exactly like that during my c25k, so probably last Septemberโฆ. which means my hopscotching through Met Office forecasts has been working very well for most of the past year.
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