Interval run 😊

[Jools2020]

A quick recap:

After having pneumonia over Christmas, I had to stop running for 3 months. I clawed my way back by redoing most of C25K and by joining a running club to meet like minded people. All was going well for a couple of months. I was getting there again!

Then I caught Covid. I was unwell for about a week, but it took me a while longer to be comfortably running again. I just couldn’t seem to make any real progress though. I had no stamina and my heart rate was elevated. So I decided to try an online running coach. I’m currently on a month’s trial (which I have to pay for) and so far I’m enjoying the slightly different approach, possibly because I like trying new things!

There are 5 effort zones and each has a description. I have to ignore my heart rate for now. Each effort zone has a description e.g. “I could keep running forever in this zone” for zone 1, to “I can only run in this zone for a couple of minutes” for zone 5. Of course I realise that these effort zones and heart rate zones must be closely linked, but the thinking is that your heart rate can be different for a number of reasons, but the feeling of the effort you put in will be constant.

Today I did a speed run, which is intervals. I’ve had a cold, so my heart rate was up again, but no matter with this plan! My coach said not to run if I was feeling poorly, but it’s just a head cold, so I ran.

After warming up in zones 1 and 2, I did 3 x zone 4 intervals of 2 minutes, separated by 2 minutes in zone 1. Cool-down for 5 more minutes in Zone 1. There’s lots of slow running in this plan - I’m in heaven 😊

I also have to do strength training after every run, from a video.

I’m not sure if I will continue with this plan, but I’m loving it so far! I get a lot of feedback and advice from my coach who sends all the runs to Garmin so that when I sync with my watch they are there for me as a workout on the day that I run. Descriptions are there for me to look at on my training calendar. It’s all done for me, I feel very lazy 🤣

Photo is from a nearby park where I often run.

[Yesletsgo Ambassador Graduate10]

Hi Jools2020 , you've had a tough year. Sounds like your coaching plan is ideal for you, good luck going forward

[Jools2020 Graduate10 in reply to Yesletsgo]

Thanks! Something different to try 😊

[SueAppleRun Graduate10 60minGraduate]

Sounds like a good plan for you Jools, colds, COVID, they all knock out running but we get it back xx

[Jools2020 Graduate10 in reply to SueAppleRun]

Got fed up waiting, moved to plan B 🤣 xx

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I know exactly what you mean about the waiting, I'm back with sinus, ear and eye infections, all connected, and just hoping I can get round parkrun Saturday, your plan sounds fun and steps it up a bit. Xx

[Jools2020 Graduate10 in reply to SueAppleRun]

Oh dear, Sue! Sometimes it feels like a conspiracy. Feel better soon! I’m going to Parkrun on Saturday, too. The new graduates from C25K at my running club are doing their first 5K and a few of us are going to support them. So the plan is to run/walk it with them.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

That sounds brilliant 😁 I hadn't realised how lousy I was feeling but now I think I'm in the mend

[Jools2020 Graduate10 in reply to SueAppleRun]

I hope you are! We both seem to have suffered with illness lately.

[Birdlady64 Graduate10]

Sounds like a good plan Jools. It's all done for you and pushing you in a good way.

Life keeps throwing us curveballs, one way or another, but we carry on carrying on

[Jools2020 Graduate10]

Thanks, Diane. Yes, we do! You should have seen me after my run this morning trying to do side planks. It was hilarious! Epic fail….

[Gthants 60minGraduate]

This is the plan-iest of all plans, as Blackadder might have said!

[Jools2020 Graduate10 in reply to Gthants]

So cunning you could stick a tail on it and call it a fox 🤣

[Week7 Graduate10]

Sounds interesting! An excellent way to get into the habit of strength training too! So hard to remember to do ( for me anyway) . Have you combined strength training with your running before?

[Jools2020 Graduate10 in reply to Week7]

No, I haven’t! Now I know I have to do it straight after a run when my muscles are still warmed up and it’s already become a habit. At the moment it’s only for about 10 minutes but I’m sure that will increase. I can do most of the exercises and end up a giggling mess if I can’t do one or two! (like side planks). I’m already wondering what my coach is going to say about that! I have to give a short feedback after each run and workout.

[Week7 Graduate10 in reply to Jools2020]

Anything that makes you giggle has to be worth trying ! Good luck

[Jools2020 Graduate10 in reply to Week7]

Thanks 😊

[Sandraj39 Graduate10]

This all sounds great Jools.

I have a Coach Parry video that describes the 5 zones in this way - so much more useful as everyone’s heart rates are so individual. I have also recently started doing my strength exercises after my runs too. a) because my runs are quite short at the moment (coming back from injury!) and b) because my strength exercises are quite hard and I reckon I can then have a good rest day after!🙂

[Jools2020 Graduate10 in reply to Sandraj39]

Yes, exactly! I think my strength exercises are quite easy (apart from the side planks!) because the coach knows I’m not used to them. He did explain that I should do them after my run because my muscles are already warmed up, so giving me a good rest day wasn’t on his mind 😊.

Hope you are coping ok with coming back from injury, it must be very frustrating, but you obviously know what you are doing. I really miss my long runs and I had just got up to 70 minutes the week before I caught Covid. So annoying! One of my weekly runs is extending the time, but only by a couple of minutes. I just have to be patient.

[Sandraj39 Graduate10 in reply to Jools2020]

I have only been out twice since I got the okay to run again - and felt so slow, unfit and still a little uncomfortable!😬 so taking it very carefully. I had been on the IC since the end of July with an upper hamstring injury😱. Desperate to get back to my running as we move in to the cooler weather!🍁🏃‍♀️🍂💨We will get there!💪🤞🙂

[Jools2020 Graduate10 in reply to Sandraj39]

Yes, we will! At least we are still getting out there, even if it isn’t quite what we are hoping for. I was really patient after pneumonia - but I lost heart a bit after Covid so this course is what I need.