3K and I Jeffed it 30:30 👍😊

[Jools2020]

I was up before the alarm this morning. Quick cuppa and a glance outside to see if it was raining. It wasn’t. Shall I? The ‘go back to bed’ gremlin was out in full force, but I soon despatched him and got my running clothes on! Minimal chit chat with my brother and stepped outside to check the temperature. What??! Not only a bit chilly, but dark! Quick change to a hi viz long sleeved top. By the time I actually left the house, though, it was almost light anyway; but I was still glad I’d worn long sleeves. Heavens, it will be running tights next!

I decided on a short run this morning and I would Jeff it today with a 30:30 ratio again. It worked well last week. Warm up walk, a press of the button and off I go. I’m becoming used to Jeffing now and decided to play music. I spot a Dire Straights album in my list, so start that off too. The familiar sound of the piano introduction to Telegraph Road played through my headphones. I would have sighed with satisfaction, but I was running too fast so I slowed it down a bit!

I don’t have to think so much about running and walking, it becomes automatic. I actually noticed the Red Kites calling to each other this morning. I carry on - trying to pick up pace during the run parts. Maintaining consistency is tricky with these Jeffing runs but I’m sure that it will get easier with practice.

I carry on round my 3K route. There are a few other runners out, most of them familiar. Traffic is light as it’s still quite early. One van driver has parked half on the pavement and he has his door open as well. I tut with annoyance as I have to stop and check for traffic to step into the road and safely pass the van.

Last kilometre now and I negotiate the incline. The run part happens at just the wrong time, I should have swapped it, but never mind! Hills are my friend 😂. I duck down a side road, still Jeffing. I turn and join the main road again, now’s the time to take the brakes off! I need to know when I’ve reached 3K, so I swipe my watch upwards to get the normal readout, ignoring the buzzes for running and walking. I’ll just keep going now! Downhill all the way! I resist the temptation to shout ‘Wheeeee!’ I stop the run at just past 3K and head to the steps.

A comment from one of my contacts on Strava congratulated me on a PB for 400 metres. Really? I hadn’t noticed! It must have been at the end when I took the brakes off! Well, that’s made my day! 😊👍

[SueAppleRun Graduate10 60minGraduate]

I just looked at your pace, we were running that but with our walking breaks you’d get home 3 minutes before us. That sounds like an almost perfect run apart from the van, and why resist shouting wheee as you run down the hill? When i run down a hill I grin so wide 😀

[Jools2020 Graduate10 in reply to SueAppleRun]

I enjoyed that Jeff! I don’t include the warm up and warm down parts.

Maybe next run I’ll shout out 😂

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I’ll listen for you

[Jools2020 Graduate10 in reply to SueAppleRun]

🤣

[Beatlesforever Graduate10]

Fabulous run! 😃 Autumn has arrived after a bit of a late summer treat (at least down here). Love that you see red kites on all your runs. There are two couples where my parents live and I'm always in awe when they fly by, they're so beautiful 🥰 well done on that pace btw, that's absolutely amazing, especially for a jeffed run! 🙌💪🏃‍♀️🏃‍♀️🏃‍♀️

[Jools2020 Graduate10 in reply to Beatlesforever]

Thank, Beatles! I’m starting to get the hang of this Jeffing malarkey 😊

[Jools2020 Graduate10 in reply to Jools2020]

The kites are beautiful, especially when they dive and the sun catches the tops of their wings. So many round here.

[Runninggirl59 60minGraduate]

Sounds like a good run Jools, I love your posts. I was feeling guilty about not running yesterday due to the rain but it was even worse here this morning. So, I decided there was nothing for it but to get out whatever the weather. 4.5 km later and looking like a drowned rat I felt much better if a bit soggy !

[Jools2020 Graduate10 in reply to Runninggirl59]

Thanks! I was lucky here today. There has been a lot of rain, but I managed to miss it! Well done for running anyway. 👏👍🌧

[Instructor57 Graduate10]

Well done Jools ! You seem to be enjoying this jeffing malarkey 🤣

Unfortunately it been raining here when I'm at home but dry when I was working 😐

[Jools2020 Graduate10 in reply to Instructor57]

Thanks, Ian. Sometimes, it’s just easier to get out there and Jeff rather than decide what else to do 😂

Skin is waterproof!! Just kidding. I was going to run yesterday but it was tipping it down so I went back to bed. 💤😴

[Instructor57 Graduate10 in reply to Jools2020]

Haha yes it is but hate having wet feet and running shoes 😁

[Jools2020 Graduate10 in reply to Instructor57]

Oh, you and me both! Although a hot shower after being soaking wet is such bliss!

[nowster Graduate10 in reply to Instructor57]

My shoes got wet and a bit muddy today. They're currently in the wash with the rest of my kit.

[Instructor57 Graduate10 in reply to nowster]

Can't put mine in the wash though !

(Well I could if I wanted them to fall apart) 😐

[nowster Graduate10 in reply to Instructor57]

Mine actually have washing instructions. 30°C wash and drip dry. I put them in a large mesh bag. Today's the first time I've needed to wash them for months.

[Frenc Graduate10 60minGraduate]

That sounds like a great run there! And weeeeeee to your 400m pb! I know just what you mean - it’s great when it’s fun 🤩.

[Jools2020 Graduate10 in reply to Frenc]

It was fun! So pleased to have enough left in the tank to fly! Last km split was 6:43, always happy to manage faster than 7:00 😊🏃‍♀️👍

[nowster Graduate10]

Telegraph Road. That's good for about a quarter of an hour on its own!

Well done on getting out in the chill this morning. It was hammering down here at 8am this morning so I gave myself a little extra time under the duvet and went out after lunchtime (and got rained on).

[Jools2020 Graduate10 in reply to nowster]

Yes, must be about 15 minutes. I think I heard Private Investigations as well and that was it.

I actually prefer the chill. Today was pretty much perfect. Still warm enough for shorts but long sleeved top. No sweating. Or should I say no glowing 😂

It was hammering down here at 8.00 a.m. too, but I was back home by then 😇

[Week7 Graduate10]

I agree with Willow.Dont resist the weeeeeeeee!!!

[Jools2020 Graduate10 in reply to Week7]

I’ll do it! But only if I’m really flying 😂

[Birdlady64 Graduate10]

Ooh Dire Straits haven't listened for yonks!A great run Julia and definitely shout "Wheeee!" A brilliant 400m PR. Well done!

[Jools2020 Graduate10 in reply to Birdlady64]

Thanks, Diane. I think I’m having a Dire Straits phase. Brothers in Arms next, I think 😊

How is your back? Are the treatments helping?

[Birdlady64 Graduate10 in reply to Jools2020]

A bit better thanks Julia. I have an appointment on Thursday with an osteopath who was recommended to me. Trouble is he is an hours drive away from where we are staying. So frustrating. I had lots of run routes mapped out before we came away....

[Jools2020 Graduate10 in reply to Birdlady64]

So sorry, it must be frustrating. I’ve had the occasional problem with sciatica, but nothing that stopped me running for more than a week or so. All I did was avoid sitting and it healed itself. I hope the osteopath can help.

[Birdlady64 Graduate10]

Well anything has to be better than the chiropractic I had. I think they heard what I was saying but didn't listen. I was skeptical as they were proposing a treatment plan that lasted until December!!

[Jools2020 Graduate10 in reply to Birdlady64]

That sounds expensive! I hope the osteopath can help.

[LottieMW Ambassador]

Go you! Defo deserves a “wheeeeeeeeeeeeee!!!”

[Jools2020 Graduate10 in reply to LottieMW]

Haha, yes! I was definitely thinking it. Maybe next time 😂

[LottieMW Ambassador in reply to Jools2020]

👍

[Teresa1632 Graduate10]

Jeffimg is brilliant, I use it for all my runs. I tried a lower ratio for long runs (15:30), and although counter intuitive, was actually the same pace. Try the lower ones too 15:30, or even 10:30. It sounds so counter intuitive but works!

Well done 👏 👏

[Jools2020 Graduate10 in reply to Teresa1632]

It is brilliant! I don’t use it for all my runs as I enjoy my long, straight runs too much to give them up. I started Jeffing just to mix things up a bit and although I haven’t gained any PBs yet - I’m getting closer. It’s interesting what you say about a lower ratio and I’m tempted to try that and see! 😊

[Teresa1632 Graduate10 in reply to Jools2020]

I found the key was the transition from run to walk and run again. If you get the transition right, it seems to increase the pace. I use 20:30 for my long, easy runs, and still come in quicker than straight running, and feeling great! 🤷‍♂️ . And I used it for a marathon, increasing to 30:30 at the 13 mile point.

[Jools2020 Graduate10 in reply to Teresa1632]

Food for thought. It won’t hurt to give it a go. Thank you 🙏