4.2km Cold Run 🥶

[Jools2020]

Hello VRBs 😊

Today’s run was cold. Strava says ‘ -1, Feels like -5’, and it did! I’ve pretty much sorted out what I need to wear for these cold runs. Warm long sleeved running top, warm winter running tights, neck buff, woolly hat and gloves. I finished off with a lightweight wind proof jacket. This was perfect for the running conditions. I wore my new trail shoes, (oh they’re so nice) thinking that if it was a little icy, they would help.

My training program said it was a 40 minute run, with a 5 minute warm up in Zone 1 (HR 115-128) followed by 30 minutes in Zone 2 (HR 129-142) and ending back in Zone 1 for a 5 minute cool-down. I always start with a 5 minute walk, even though the first 5 minutes of the run are slow.

I did my pre run stretches and off I went! Although there was a frost on the cars, it wasn’t icy out. I was also testing my new armband heartrate monitor this morning. I run a lot by heart rate on this training program and research shows that it’s more accurate than my watch. On my walk, I noticed that my hands were cold, but knew they’d warm up when I started running.

The run itself was uneventful and I kept in the zones fairly easily for most of the run. I had set out before 8 a.m. but of course so had everyone else! Looking forward to lighter mornings when I can get back to running at 6 a.m. 😊. I encountered children on their way to school, dog walkers and the inevitable cyclists who don’t warn you when they’re approaching. I actually yelled at one of them today after he scared me by passing so close to me when I didn’t know he was there. Another voice shouted “You tell him, love!”

My watch does notify me if I stray out of the zones and I had to pull back a few times. As my body warms up, I speed up as well and I’m not always aware of it. I was comfortable in my running clothes for the whole run and didn’t need to take my jacket off! And my hands did warm up.

For the last 5 minutes, I couldn’t get back into Zone 1, even though I slowed down considerably as my pace showed. Maybe this shows I’m not fit yet? I must ask my coach if I should walk to get my heart rate down - and indeed if it really matters. My heartrate did reduce, but by the end of the 5 minutes I was only just on the cusp of Zone 1.

It felt like a very nice run, at low effort. Average HR 137. I got back home and my house was toasty warm. Another run in the plan clocked up! Next run on Saturday, 1hr 10 mins in Zone 1. Bring it on! 😊

[Annieapple Administrator]

🍏All these stats inspire me to take more notice of mine! I think I run more with my heart than my head! Ido try to naturally start easily and move up a zone or two and then give it well at the end. It was so cold out there today! Absolutely freezing. I had on the right gear and added a buff. It was no problem running fast at the end.. in fact I bolted home and into a warm shower!! Now I am going to inspect my stats a little closer over a nice warm cuppa. Well done Jules you are definitely benefiting from having a coach!!

[Jools2020 Graduate10 in reply to Annieapple]

Thanks 😊

I wouldn’t have bothered with a coach, but after being ill last year I struggled with running. I knew that if I didn’t get some help I would stop altogether, it was just too hard. If I do something, it’s usually 100 percent! So if they say ‘Run in Zone 1’ then I will!

I kind of miss going out of the door and doing what I feel like doing, but it wasn’t improving my running. I will be able to do that again! Hopefully, soon. 😊

[Annieapple Administrator in reply to Jools2020]

You are doing great and you are inspiring

[Yesletsgo Administrator Graduate10]

Sounds like a great run, we have the same idea on dressing for the weather. I have a long sleeved running shirt but it feels cold to the touch so I tend to wear (yesterday's) thermal vest - warm, cosy, breathable and cuts down on washing

I'm really curious about the heart rate zones. My Garmin tells me that zone 1 (warmup) is 78-92 bpm, zone 2 (Easy) is 93-108 bpm, zone 3 (aerobic) 109-123 bpm, zone 4 (threshold) 124-139 bpm and anything above 139 bpm is maximum. When I run it's rarely below 120 bpm. I don't feel uncomfortable at all until I approach 150 bpm, that's when I realise I'm really overdoing it. Were your zones calculated by a watch/app or did your coach set them up for you?

I'm guessing that you're younger than me so have a higher maximum heart rate which would explain some of the discrepancy between your zone 1 and 2 and mine but it seems huge. Yours are a lot more realistic in terms of how it feels when I run. Your zone 1 is a nice steady relaxed pace and 2 is a gentle effort. My zone 1 and 2 are a gentle or maybe brisk walk!

[Jools2020 Graduate10 in reply to Yesletsgo]

My coach set them up for me, based on a benchmark run I did when I started. Next time I give my coach feedback I’m going to ask her about it!

When I started this program I purely ran by different effort zones, each had a description, so heartrate and pace didn’t matter. As my fitness improved I started to use the zones instead - and largely my effort now coincides with the zones.

I’m 70 😊

[Jools2020 Graduate10 in reply to Yesletsgo]

I found a formula somewhere for calculating maximum heartrate. Can’t remember what it was - but I think mine is about 175, although it has gone higher than that on occasion! The formula 220 minus your age, would give me a MHR of 150, which is rubbish. That formula is said not to be accurate as you get older.

[SueAppleRun Graduate10 60minGraduate]

That's a great write up Jools, what a good run you had too, 😁

[Jools2020 Graduate10 in reply to SueAppleRun]

Thanks, Sue - I really enjoyed it! 😊

Probably because I’m a bit lazy and like to do slow runs! You should hear me moan if I see there’s a hard interval run there! 🤣

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

😁, I'm going to like slow runs for a while, but when the intervals come I shall be grinning widely,

[Jools2020 Graduate10 in reply to SueAppleRun]

I grin after I’ve done them! Although I have to say they are getting easier. I’m not doing any this week! 😊

[Week7 Graduate10]

Really enjoyed reading this one .It's so lovely to see your posts getting longer again. Nearly back to the old days when on spotting one of your postd I used to make a mug of coffee before settling down for a good read! Interesting to read about a different approach to training. Pleased to see uou naking a real comeback!

[Jools2020 Graduate10 in reply to Week7]

Thank you! 😊 I used to do that with nowster ‘s posts!

I’ve been doing this approach (and paying for it) since the middle of September. I kind of knew what to do (I had done it already, after all) but it’s hard to keep running slowly without more specific advice. Even though I love my slow runs. I wanted to do fast runs, too! But my stamina had gone. I didn’t realise my fitness had taken such a hit until I tried parkrun back in the summer. With this programme there’s enough to keep me interested so every week is enjoyable. I don’t know what’s coming up! Long intervals, uphill intervals, fast finish! It’s obvious I’m getting fitter. I think I’ll stop in March or thereabouts. I’ll be cooked by then 🤣

[Week7 Graduate10 in reply to Jools2020]

I think having professional input to get you to the next stage is great idea. Anything to get us out of the comfort zone!! I am slower than I was also. I really enjoy the long slow runs and only by leaping from one Garmin plan to the next have I pushed myself to do anything else . However, I am currently doing RED January so lots of little 2k runs which I tend to speed up for-except for the last couple after falling on Wed-now even my 2ks are slow!! Yep missing those nowster posts too!!

Happy running 🏃‍♀️

[Jools2020 Graduate10 in reply to Week7]

I think you’re right, part of it is about comfort zones. It’s almost like I get entrenched in a comfort zone then something happens and I need someone to monitor me and tell me what to do! My coach does exactly that. Once I get up to 10K, her way, then I’ll be happy to go it alone once more. Probably about a month. I’m doing it by time on my feet, just like I did first time round!

Sorry about your fall, that doesn’t help at all.

Happy running to you, too! 👏👍🏃‍♀️

[Week7 Graduate10 in reply to Jools2020]

Looks like you'll be all ready for those Springtime runs! Perfect