3K Run and a change of plan! 🏃‍♀️👍

[Jools2020]

I knew what I was going to do this morning. I wanted to try the NRC guided run 30 seconds on, 30 seconds off. I went on a 10K run on Tuesday, the first in a very long while, so knew it would be sensible to go on a shorter run today.

Before I left, I stepped outside to gauge the temperature. It was a bit chilly so I settled on a long sleeved top and shorts. (My legs don’t seem to get cold, but if it’s chilly I like my arms covered). Tech all sorted, hair tamed with water 😂 sun visor on and ready to rock!

I started the guided run as a warm up walk is incorporated, but I like to start my watch when I start to run. My average pace is a bit faster this way 😊👍 I need all the help I can get! 🐌

I’m listening to the coach and I realise immediately that I don’t like the sound of her voice. Now that’s a new one! I try just to focus on what she’s saying. She says that it’s fast running followed by slow jogging. I don’t want to do that, I want to walk in the recovery breaks. I abort the run and carry on with my warm up walk up the hill.

After pausing at the top of the hill to consider, I decide to Jeff. I already have a 30:30 workout saved in my watch. Decision made and off I go! Now I have to admit I found this difficult at first. I tried a number of different running intervals when I first started Jeffing last year and found 30:30 to be my preferred ratio, but of course lately I’ve been doing 60:60 with the NRC guided runs. I didn’t want to abort another workout, so I stick with it and after 6 or 7 intervals it became easier as my memory was triggered!

Focussing on the intervals took all my attention. Trying to ‘glide’ between running and walking needs practice, but occasionally I like the rigidity of this exercise. The longest run I’ve Jeffed is 5K and I got a pretty good time for that, close to my PB, but I recall I did run through a couple of walking intervals at the end.

Today, I went on my 3K loop (which doesn’t include the Demon Hill!) and ended up right near my house. I walked round the block to get my warm down walk in. Home for coffee! I really felt I’d had a workout this morning and got some good post run stretches in.

I do like Jeffing occasionally and it has its place in trying to regain my former fitness! 😊👍🏃‍♀️

[Beatlesforever Graduate10]

Fabulous, a very good run for you this morning 😃👍 you're really getting back into your running routine yay 😍🤗

[Jools2020 Graduate10 in reply to Beatlesforever]

Thanks! I’m enjoying it, too 😊👍

[nowster Graduate10]

I'm like you. The legs don't get cold but my arms do.

[Jools2020 Graduate10 in reply to nowster]

I suppose it makes sense. Legs move much more than arms! Also, I’m warm when I get back from running. Sometimes hot! Then I cool down really quickly and often feel colder than before I set out.

[nowster Graduate10 in reply to Jools2020]

I find myself very damp and sweaty at the end of a longer run (over 20 minutes), and must change out of the kit as soon as possible otherwise I get chilled.

[Jools2020 Graduate10 in reply to nowster]

And a warm shower!

[Runninggirl59 60minGraduate]

Good run Jools, I like hearing about your different runs, feels like I'm there with you. It has been persisting down here all day so my run postponed to tomorrow 😒

[Jools2020 Graduate10 in reply to Runninggirl59]

Run in the rain! It’s liberating 😊👏

[Runninggirl59 60minGraduate in reply to Jools2020]

Yes, I've done it sometimes and enjoyed it but I had a choice of Thursday or Friday this week so went for the drier option. 🌂

[Jools2020 Graduate10 in reply to Runninggirl59]

I’ve done the same thing 😀 rain wasn’t forecast here today, but it was a bit chilly at the start.

[Roxdog Graduate10]

A nice recovery run! Sounds great, especially as Demon Hill wasn't involved!

[Jools2020 Graduate10 in reply to Roxdog]

Haha, yes, that’s always a bonus!

[Instructor57 Graduate10]

Nice one jools !Yes, occasionally you get an NRC coach Thet just dosent do it for you !

Well done on changing the plan though and getting a run in 😁👍

[Jools2020 Graduate10 in reply to Instructor57]

Thanks, Ian! Needed to get a shorter run in and this one did the trick. Made me work a bit, but not for too long.

[SueAppleRun Graduate10 60minGraduate]

Good recovery run, sometimes they feel the best

[Jools2020 Graduate10 in reply to SueAppleRun]

Yes, exactly! You feel like you’ve had a run, but you’re not on your feet for too long!

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Maybe I should have done that yesterday but didn’t get home til nearly six, cooked and ate dinner and promptly fell asleep on the sofa 😔

[GailXrunning]

Ooo .. Definitely has a place - and at any time for me! Agree that jeffing really helps to build up strength - and especially confidence - as one returns from injury or time away… and seems great for averting injury. My favourite ratio is around 04:30/ 00:30; and my times were great.Well done on today’s rapid adaptations. I ran a 10k… so I’m continuing my role as your echo!

[Jools2020 Graduate10 in reply to GailXrunning]

Thank you 😊 I must try different ratios again, that will mix things up a bit! Well done for your 10K 👏👍

[Jools2020 Graduate10 in reply to GailXrunning]

Thank you! I’ve tried longer ratios with Jeffing, but my running changes all the time, so it might be fine to play with them again. Well done for your 10K! It does feel good to be back there. I’m not running this weekend as I’m spending time with my son and his family 😊