3K and I Jeffed it ☀️🏃‍♀️👍

[Jools2020]

With potentially bad weather coming at the weekend, it seemed a good idea to get another run in today. What a glorious morning for a run! Chilly, sunshine, no wind. After helping my neighbour with her dog, I set off at about 10, which seems to work for me.

There were surprisingly few people about on my warm up walk. I acquired the necessary satellite signal and made a spot decision to Jeff! I hadn’t done this for a while and the subject cropped up in my post on Tuesday. I decided on a 3K run, knowing that I could change it easily if I wanted, as my Jeffing workout is set for 45 minutes, plenty of time for a slow 5K run and I can just stop it anytime when I’m done.

The workout is set for 30:30 (30 seconds running and 30 seconds walking). After experimenting with ratios, this one suits me best. My plan was to set off at a moderate pace, increase gradually and run through a few walking breaks at the end for a strong finish.

This went perfectly according to plan! Towards the end of the workout, I had to swipe up on my watch face to see distance covered; I needed to know when to stop as there are no alerts for each km when I’m doing the workout. I was working hard towards the end and ran through a couple of walking breaks. I think my heart rate is still elevated as I was working hard, but the walking breaks helped with that. All in all I was pleased to get out there in perfect running conditions and enjoyed my coffee when I got home!

Looking through the stats, my walking breaks are still all over the place but I was pleased with my running sections. It feels great to be running at faster than 6 mins/km even if it is for only 30 seconds! 🏃‍♀️🏃‍♀️🏃‍♀️👍😊

Km Splits:

8:05, 7:54, 6:50

[Hidden]

Brilliant Jools. Well done. You got out there and it sounds like you had fun too. Well done on the 6min/km 👏

It feels great when we have positive runs 🙂

[Jools2020 Graduate10 in reply to Hidden]

Thanks, Alan - it was fun this morning. I planned a short run so I could quit while I was ahead! 😊

[RunBrianRun Graduate10]

Great stuff 👍 Well done Jools 👏👏👏

[Jools2020 Graduate10 in reply to RunBrianRun]

Thanks, Brian; it was such a beautiful morning it was good to be out there running (and walking!). 👍

[Yesletsgo Administrator Graduate10]

Well done! Isn't it great when the only negative in your run is the splits 😁

[Jools2020 Graduate10 in reply to Yesletsgo]

Oooh yes, I forgot to mention the negative splits, although that was largely luck in a Jeffing run 😊!

[Instructor57 Graduate10]

Well done Jools !Today was too nice to miss 😁👍

[Jools2020 Graduate10 in reply to Instructor57]

Thanks, Ian - it certainly was! We were in sync again 😊

[Instructor57 Graduate10 in reply to Jools2020]

Yes we were !Not been happening very often lately 🤣

[Jools2020 Graduate10 in reply to Instructor57]

Haha, no, mostly because neither of us has been running much lately 😂

[Peter44 Graduate10]

If i hit a 6, it's usualy srava playing up 🤣 like you say, lovely weather today 🌞🏃‍♀️ will go out tonight after work. 😊

[Jools2020 Graduate10 in reply to Peter44]

At the end, I ran for 3 minutes to finish strong and my pace for those 3 minutes was 5:50 👍🥳 Have to say, though, I was done! Enjoy your run later 😊

[Hidden in reply to Jools2020]

Thats really good going - especially for 3 minutes 🚀

[Jools2020 Graduate10 in reply to Hidden]

Thank you! Yes, I felt like I was rocket propelled 😂. You’ve no idea how pleased I was with that; but oh dear, I was SO done!! I might look like I’m built for speed but it’s not usually my thing - I like to run long, not fast. Jeffing though seems to push you quite hard. You run faster in the run sections, because you know you’ve got a walking break coming. Plus, I did a slow run on Tuesday and I wanted to vary it today. Some kind of interval training is good for that and Mr Garmin loves it, too 😊

[Hidden in reply to Jools2020]

That is brilliant. Well done. Just stop putting ideas in my head please....... I've just learned to run slowly and now I'm tempted to Jeff and go faster 🤣🤣🤣🤣

[Hidden in reply to Hidden]

The last time I tried it i got it completely wrong and programmed 4.5 minute run with 30 second walk. Of course, I went as fast as I could and lasted about a minute before walking home in disgust 🤣🤣😁🤣

[Jools2020 Graduate10 in reply to Hidden]

😂😂😂 Well, I did something similar; I tried running for 5 minutes and walking for 30 seconds. Epic fail for the same reasons! The whole point with Jeffing is you take the walking break before you get tired. I then tried 45:30, which wasn’t bad and I think, if I could slow it down a bit, it might work for longer runs, but for 3-5K 30:30 seems to work really well. Jeffing is just a specific kind of interval work and it’s great to mix up your runs in your training. I used to go out and do interval work for 15 - 20 minutes, end the run and get my breath back, then start a new run and jog slowly home for another 2-3K. Best of both worlds!

[Hidden in reply to Jools2020]

It looks like we made the same error 🤣🤣

Thank you for the tips. This is something I think I will benefit from.

[Runninggirl59 60minGraduate]

Get you, you're on it this week! Good run Jools. I've just done a 5k this morning too, gorgeous weather but needed to layer up. I'm hoping for Saturday morning but the weather might scupper that. Have a good weekend 😀

[Jools2020 Graduate10 in reply to Runninggirl59]

Thank you! Yes, I layered up, too. Including gloves! I hate it when my hands are cold at the startup of a run, it makes me miserable. Hope you enjoyed your 5K. They might be wrong about the weekend weather - here’s hoping! I’d like to get another run in if possible 🏃‍♀️👍

[Beatlesforever Graduate10]

You are fast! Even if it's for 30 seconds 💪 it's so great to see how well you're getting on with your return to regular runs, you go girl! 👏👏👏

[Jools2020 Graduate10 in reply to Beatlesforever]

Thanks, BF. When I checked the stats, I was fast for 3 whole minutes! I ran through walking breaks at the end. 😊

[Beatlesforever Graduate10 in reply to Jools2020]

Amazing! The fastest I've managed below 6 was only for for about a minute during speed intervals. Hats off to you 💪

[Jools2020 Graduate10 in reply to Beatlesforever]

Well, that’s pretty good as well! We’d better be careful, we might tear a hole in the space time continuum 🤣

[over61andstilltrying Graduate10]

Hello Jools, We ran together again! Although you started as I finished. I expect that you, like me, are choosing to run later because it is too dark earlier. I have currently switched my longer run to Sundays and that one is still before breakfast, definitely my preference. I think that I noticed somewhere that you are buying a house. I do hope that is going well and also that you Dad is alright.

[Jools2020 Graduate10 in reply to over61andstilltrying]

I wondered where you were! I’m running a bit later this week because it just happened like that! I like to run earlier really - just before dawn this time of year, but I ran later on Tuesday because of all the faffing and today because I was helping a neighbour with her dog. I think I like running after breakfast at about 10!! Who would have thought it! I’ve always sworn by running early and fasted.

House purchase has gone quiet, I think the next thing will be exchange of contracts, I’ve done everything else! My Dad is still in hospital and they want to discharge him. We want that, too as they aren’t really looking after him very well due to being short staffed. He’s not mobile at all and although we haven’t given up hope that he will come home, I think that realistically he will probably have to go into interim care for more focussed care and assessment - definitely he needs physio which he has been refusing. He can’t stay in hospital - although he needs everything doing for him (he has Alzheimer’s as well as a pinned hip), he’s classed as medically fit. I’m worried that he may have forgotten me as I’m not allowed to visit him due to Covid protocols.

[over61andstilltrying Graduate10 in reply to Jools2020]

Not an easy time on more than one front. Especially good to receive some positive vibes from running. ✅🏃🏻‍♀️😊

[Jools2020 Graduate10 in reply to over61andstilltrying]

You never said a truer word! It feels like I’m juggling - but all the balls are in the air and I don’t know which one to catch. Running helps to distract me!

[nowster Graduate10]

Trust you to get in negative splits even when Jeffing! 🤣

[Jools2020 Graduate10 in reply to nowster]

Haha, purely luck; although I was trying to start off steady and increase pace over the run, I really had no idea if I was doing that 😂

[SueAppleRun Graduate10 60minGraduate]

That really sounds like such fun, and look at the increase in speed across the run, I’ve looked at the weekend weather and it’s going to be either don’t go or get very wet 😀after my week it could well be not go

[Jools2020 Graduate10 in reply to SueAppleRun]

Thanks , Sola. I’m in no mood to run in the rain (or snow!) either!

[nowster Graduate10 in reply to Jools2020]

I might be doing parkrun tomorrow morning in lying snow. Or I may just turn over and go back to sleep...

[Jools2020 Graduate10 in reply to nowster]

No snow here! But cold , breezy and raining.

[GailXrunning]

Nice! Well done, Jools.

[Jools2020 Graduate10 in reply to GailXrunning]

Thank you! I was pleased with that run. Short and sweet 😊👍