Garmin Goal Pace Repeats

[Ian5K]

Well, I’ve been loving these “easy pace” runs three times a week on the Garmin 5k training plan, but a small voice inside is wondering whether it’s doing its job. Today, I was pleased to see a different run scheduled: the “Goal Pace Repeats” run!

But first a pub lunch: roast beef, Yorkshire pud, and all the trimmings, to say not much of the obligatory pint of local IPA. The alternative was to run earlier on in the pouring rain. They say the best lessons are learnt from mistakes. Never, ever run after Sunday dinner! Even the customary three hour gap after eating doesn’t cut it with a trad. Sunday roast. Luckily, I found sense to forgo the tempting sticky toffee pudding with cream, and the apple and mixed berries crumble with custard.

The weather was more forgiving. The grey clouds blew away and left an almost uninterrupted blue sky. On with the kit, on with the music and off I went. A minute later I came back, it helps if I put on the Garmin watch for a Garmin run! D’oh.

Coach Greg’s Goal Pace Repeats is an interval run. It starts with a 10 minute warm up. Greg included a short video on the importance of doing warm ups (and cool downs) with some suggested moves. Up till now I’ve been following James Dunne’s suggested dynamic routine of heel pumps, leg swings, twists and squats. Coach Greg’s are, shall we say, a little more choreographical in style, involving skips, struts and little twists and shimmies, altogether looking like it could raise a “7” paddle from Craig Revell-Horwood. The idea, he says, is it wakes up the brain as well as the body, thereby improving awareness and concentration and so avoiding errors and injury.

He may have a point but he was in company and they were skipping in unison and looked purposeful. I’m afraid doing it solo would look like I was auditioning for the role of village idiot. But I’m grateful for the idea.

After the warm up comes the serious intervals: for me it meant a pace of between 4:42 and 4:54/km for 600m, followed by a light jog for 400m. These run-jogs were repeated four times before a 10 minute cool down.

I found the trouble was the watch doesn’t allow for a gradual transition from jog to run. It beeps telling me I’m Behind before I’ve got up to speed. This makes me try even harder, then it beeps to say I’m Ahead; too fast! Behind, Ahead, Behind, Ahead, etc. …and then 600m is over. The tip, I think, is to check the watch and pick up the speed a little during the jog interval for the last 50m of the 400. Anyway, it seemed to work for the last two intervals.

Because it’s short intervals, it’s hard to get my head around the stats. The distance was 7.1km and the time was 41:39 - a total for all the warm up, cool down, jogging and pacing. The average cadence was the same as for the easy pace runs which is interesting; the average stride a little longer.

It’s another Easy pace run scheduled next - phew! - and a short read on “Smart Weight Loss with Training” and another video from Greg on “Stride and Sprint Workouts”.

I’m really impressed with how the plan is put together. Happy running everyone! 🙂

[nowster Graduate10]

Definitely agreed with you about not running after a such a hearty lunch!

Unlike you I went out at lunchtime today having eaten too little in the morning. Thankfully I did have jelly babies.

[Ian5K Graduate10 in reply to nowster]

Tom Baker, Dr. Who, wasn’t it? 🙂

Yes, I won’t be doing it again.

[nowster Graduate10 in reply to Ian5K]

Yes, that was him. "Have a jelly baby." and the scarf that went on forever.

[Hidden]

Sorry Ian, that really made me laugh out loud especially forgetting your watch 🤣🤣.

I have to say that is some impressive pace you are putting in. I'm quite breathless thinking about it.

My scheduled Garmin run for tomorrow is 8k negative splits but I've put it on the back burner and programmed in my own 5k interval run to try and build up my speed. Hoping to do each km at around 5min with 30 second walk recovery in between.

I will try not to forget my watch 🤣🤣

[Ian5K Graduate10]

When I decided to quit going to work three years back, my watch - the old fashioned type which only told the time - quit working a month later in solidarity. It probably only needed a new battery but I resolved never to need to know the precise time again.

So, wearing a watch again isn’t a habit I’m yet into and though it’s meant to be worn all the time to record heart beats, steps and other daily metrics, I still leave it off most of the time.

Thanks, Alan. Though I’m not finding it easy. At school, I was a sprinter so I remember the thrill of speed but lament not being able to do it now. But that’s the main reason for trying the plan, plus I believe the more you put into something, the more you’ll get out. It’s a challenge!

I see the day after the next easy pace run I have a “Time Trial” run and the note says “Give it your best shot”. Hmm, that’ll be interesting. 🤪

[SueAppleRun Graduate10 60minGraduate]

Phew, i got puffed out just reading that 😀 I did start a garmin plan but after a few weeks just found the ‘too slow’ during and the ‘needs work’ after a bit demoralizing and ducked out

[Ian5K Graduate10 in reply to SueAppleRun]

Oh, that’s a bit harsh. I think they’re supposed to be tailored but I wonder how much it takes into account age etc. I was hoping I’d put in a reasonable goal but I couldn’t be sure.

Will you try again or are you happy to run as you are doing? I find the Garmin plan takes over all my running time, that’s the other thing, and this one is 11 weeks long.

[SueAppleRun Graduate10 60minGraduate in reply to Ian5K]

I’m really great at making a plan and starting and then I fizzle out, life has a habit of getting in the way, my loose plan at the moment is one 20 minute run with Willow, one 30 plus 5k with Jo that Willow runs part of with us and one longer run on my own, then covid struck work, back to back 10 hour days then a night and not being able to run with Jo and that plan went totally to pot. I’m now off for a few days but still logging onto my laptop and doing a few bits each day as my boss now has covid and am on standby in case more people go down with it, so I’m treating every day as if it’s my last….of my holiday, which means run every day 😀I’m loving it!

I didn’t answer your question, maybe when I retire I will do another garmin plan, but much as i love to moan about the long hours and stressful work I love that place so planning on putting off retiring as long as i’m fit enough to do the job