Up at 6 a.m. and a check of the weather showed that it was clear, but a tad too warm for me. I was overdue for a Gremlin visit - and there he was 😈 telling me it was going to be hard work, and not to go. Quick cuppa in my dressing gown and he was still whispering in my ear. Chitter chat with my brother and time was passing! Come on! If it’s too warm I’ll just slow down! So I donned my new sleeveless running vest and shorts. Now I don’t care about wearing shorts, but I don’t do ‘sleeveless’. My daughter-in-law was with me in the shop and encouraged me to buy it 😊 so this was the day it was getting its first outing!
Out the front door and on my warm up walk. It felt strange wearing the top with the cooler air on my shoulders. I do like the feeling of fresh air on my skin 😊. I selected my 45:30 workout on my watch and started to run. Because I was later than usual, there were a lot of people on my route; walkers with and without dogs and runners, also a fair bit of traffic.
I knew that I had set off too fast. I paid for that in the second half of the run. I had a secret wish to better my 5K Jeffing run of a week ago! (It only became not a secret because I succeeded 😊). So I was a little too enthusiastic. It’s difficult to slow down when you know you’re only running for 45 seconds! I clearly need more practice at this Jeffing malarkey.
I Jeffed round my route feeling like I was slowing down towards the end of my run. The last kilometre is downhill and I certainly pulled out the stops for that with a pace of 6:35. After the run, I sat on the steps and I was most definitely out of breath and sweaty today! A good workout, though and I was pleased with my 5K time of 36:46.
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Jools2020
Graduate10
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Thanks! At the end, I try and run through some of the walking parts. Today I had trouble doing that as I had been pushing myself a bit too hard earlier in the run. You’re right about it taking practice. I think I’m getting better, but the key is not to stop and start suddenly, but glide from one to the other. Less risk of injury and uses less energy.
Another great run for you Jools, and what a fab time, the speed of last KM is brilliant, even more so to say you were Jeffing it, just brilliant. I love the vest too, you should definitely embrace it, particularly as the weather seems to be warming up again. 🥵
Oh a vest is best! I've only recently started running in my vest I got last year - I didn't have the courage to wear it before but I'm past caring what people think. It keeps me much cooler than a T-shirt.
Yours is nicer than mine though - it suits you well.
That's a great 5k time too. Well done!👏 Jeffing certainly has its benefits
Your daughter-in-law was right about the vest she is a good influence! I had already noticed it in the photo and thought that you were looking really sporty-then read your post. I'm glad I'm not the only one who has secret wishes to achieve things on a given run which cease to be a secret only if I succeed ☺
I'm doing my 2nd jeffing attempt tomorrow. Can only do 30 minutes because I'm back to work, but it will be interesting to compare with what I can usually do in that time.
I did 3 or 4 Jeffing attempts before I started to see improvements with my time. The first few tries were quite a bit slower as I played with the ratios. I’m thinking of reducing the running ratio slightly.
Hi, excuse me for being a bit dense - so 45:30 does that mean you run 45seconds walk 30? And what is the workout you use on your watch? Just interested in doing something similar for one of my runs. Thanks😊
Yes, exactly. 45 seconds running, 30 seconds walking. You glide when transitioning from one to another so it’s not an abrupt change. Have a look at the Facebook page ‘Girls that Jeff’, there’s lots of good info on there.
I set up the workout on the Garmin app, under ‘training’ then save it and sync to my watch. When I start the workout, my watch vibrates to tell me to run or walk. You can also download an interval timer app, which a lot of people use.
Go Jools! It was very mild today, wasn’t it, but well done for kicking gremlin butt 😊💪🏽. Little so and so’s. That’s a cracking last k pace, a great run. 🏃♀️🏃♀️🏃♀️
Thanks, Frenc! Yes, it was 12 degrees as I started my run. I think my ideal running temperature is 2 - 5 degrees, but I did it and yes, more than happy with that last km. 😊
Hello Jools, Apologies, things have been busy here and I missed responding to your Saturday run. Well done on Saturday and today. Interesting that you thought that it was too warm today. I went for a short sleeved top instead of a vest top. (13.9degrees) Strange heart rate trace. First half around a steady 129 then it jumped to 169bpm and stayed there. I really don't believe it! Most odd. Tendon had it's best day today. 😊 Happy injury free running to you 😊🏃🏻♀️
Hi and thank you! Strange for your heart rate to jump to 169 like that! Could have been the heat? Mine went to 158 on this run, in Zone 4 for most of it. I thought it would be higher, perhaps the walk breaks kept it down a bit. Good news about your tendon today 😊
Hello Jools, I expect that you can see the graph I sent in my reply to Nowster, seriously odd! At just 13 degrees, I don't think temperature was the reason. I shall ensure my wrist is at it cleanest and give my Garmin a gentle clean as well.
If I run up any inclines, up goes the heart rate, and it hates to come down again.
Having walk breaks does help with that, as Jools2020 says.
Here's a graph of HR from my most recent 2 mile run in the heat of the early afternoon. Every single bump upwards in HR represents a stretch where I went uphill.
I was just pootling along and very comfortable temperature wise. No sudden changes. I notice Garmin gave 8m for elevation gain, whereas for the same run last week it gave 20m.
Well done and yeah I know the feeling of wanting to go faster because it is only for 45 seconds. That's why I don't Jeff with such short ratings. I don't need to be fast, I need to enjoy my runs. And when using short ratios, I unconsciously run too fast, causing me to dislike the run. And thus the reason why I Jeff with 4min30 / 0min30. It gives me a chance to catch my breath and take a sip of water or blow my nose, but it doesn't 'force' me to run fast.
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2nd tiny run after calf strain recovery
