A good run!

[Jools2020]

I really enjoyed my run this morning and it got me thinking. What makes a good run? I’ve read that the best runs are the ones that you recover from!

I set out early today, at about 7 a.m. It was cool, but not cold. My heart rate stays down much better when it’s colder, but if it’s too cold I take a lot longer to warm up. Today it was perfect. Could have worn my shorts, but was not uncomfortable in leggings. My warm up was about 10 minutes of jogging and walking which helps to stop my heart rate spiking at the start of a run and also helps with the Toxic Ten.

I follow a plan and today’s run was a 12 minute Faster Finish at the end of a low HR run. To have a bit of workout at the end of a run is very satisfying! I had already run for 40 minutes at that point, so I was also feeling good about my stamina. I knew that I had successfully stayed in the right heart rate zones, and was not tired at all. My watch buzzed and told me it was time to increase pace and I did this gradually today! Sometimes it’s tempting just to RUN but I resisted and worked up gradually to the correct pace range. It wasn’t meant to be a racing finish. I had planned to finish at Tesco so I could grab a coffee, which is what I did. And a piece of cake!

Looking at my stats it was a textbook run. I kept to the zones. I have got to the point now where I’m longing not to be restricted by anything and just go out and run, but I committed to get up to an easy effort 10K like this and I’ve only got another few weeks to go 😊. I’m at 8K. My resting heart rate is really low now and my stamina is so much improved. I don’t get really tired on a run unless it’s intervals! This plan has been really good for me. I don’t doubt that I could do 10K now, but I’ll wait for it to appear on my plan! 😊

[Tinytears60 Graduate10]

💕👏👏

Well done Jules- so nice to see you’re still running 🏃🏽‍♀️ x

[nowster Graduate10 in reply to Tinytears60]

Great to hear from you again TT60. How are things going for you?

[Jools2020 Graduate10 in reply to Tinytears60]

Thanks TT - lovely to hear from you! 💕

[Gthants 60minGraduate]

It'\s all building so nicely. Great effort!

[Jools2020 Graduate10 in reply to Gthants]

Thanks. I almost feel like a fraud because it was only a little bit of effort at the end 😊

[Gthants 60minGraduate in reply to Jools2020]

It's the process, isn't it. Your body is making the effort the whole time, you're just used to it and have stored energy and muscle memory to push yourself through. You have the fitness and the discipline to make it seem "easy".

[Jools2020 Graduate10 in reply to Gthants]

Yes, you’re right. Also, I know I would not have done the intervals on my own. Not to the extent that they’ve been in my plan! For example, 6 x 3 minute long intervals? I would have passed that one by for sure! Yet - I completed it. 8 x 1 minute intervals in Zone 5 uphill? No way! Yet - successfully completed (with a lot of huffing and puffing). It hasn’t all been easy running. I’ve only done it because there’s someone looking at my stats! That’s what’s made the difference for me. My main issue has been lack of confidence in my own ability.

[Gthants 60minGraduate in reply to Jools2020]

And that last line is so telling, yes? That's what has held me back in running ... and in so much else. 🤷‍♂️

[Jools2020 Graduate10 in reply to Gthants]

Yes, I think that’s a huge stumbling block.

[PeggySusi]

It’s great to hear that sticking closely to a plan really works..☺️

[Jools2020 Graduate10 in reply to PeggySusi]

If you find the right plan, yes it does! I have followed this one so well because I’m lazy. I don’t have to think - I just do it! My coach does the rest 😊

But I’ve had to find patience, it’s not been fast progress.

[Annieapple]

🍏🙌You are an inspiration Jools! Thanks for posting! Xx

[Jools2020 Graduate10 in reply to Annieapple]

Thank you 😊

[SueAppleRun Graduate10 60minGraduate]

You've progressed amazingly Jools, soon be running a comfortable 10k 😁

[Jools2020 Graduate10 in reply to SueAppleRun]

I can see the 10K peeking above the horizon 😃!

[apatsyf Graduate10]

That's brilliant Jools, I can feel your enthusiasm and joy at what this plan has done for you. Sounds just what I need! Look forward to seeing that pic at the end of your easy 10k!

[Jools2020 Graduate10 in reply to apatsyf]

It’s certainly given me my confidence back! I’ll definitely post a pic when I’ve done the 10K. Thank you 😊

[Folkylass Graduate10]

Hi Jools2020 🙋‍♀️ you have done amazing .Well done!

[Jools2020 Graduate10 in reply to Folkylass]

Hi! And thank you 😊

[Fionamags Graduate10]

Ssounds like that was a fab run Jools. What plan are you on? (For future ref as I am currently redoing C25K).

[Jools2020 Graduate10 in reply to Fionamags]

I redid C25K last year after having to stop for 3 months. I was doing fine! Then I caught Covid! I despaired of ever being able to recover my fitness. An avert for The Online Running Coach appeared in my feed and I spoke to Liam, the owner. In a nutshell, it’s a plan that’s tailored to me - mostly easy running, lengthening the long run each week (because I want to be able to run an easy effort 10K). Also incorporating intervals. I get feedback from my coach and she tweaks my plan. It’s really worked for me! I’m so much fitter than when I started. Today’s run of 75 minutes was faster than last time I did it - a low heartrate run. (7.6 km done). Wasn’t out of breath at all.

The plan isn’t rocket science but I needed the motivation, so someone looking at my stats and advising me was what I wanted to do. I’ve only about 5 weeks left but I doubt I’ll renew as I’m fine on my own now!

[Fionamags Graduate10 in reply to Jools2020]

That sounds brilliant. Must be a great motivator having that Coach in the wings waiting for the stats to come in. 😀

[Jools2020 Graduate10 in reply to Fionamags]

Yes, it is! She’s been really encouraging.

[Jolem]

Hi Jools, i love your story and really interested in your 10 min warm up plan of running and walking and your mention of a coach. Can you tell me where you got the coach and the plan from.

[Jools2020 Graduate10 in reply to Jolem]

Hi, yes - the ad initially just appeared in my Facebook feed. The company is “The Online Running Coach” Initially Liam will have a chat to you about your goals and talk about costs. You’ll have to do a benchmark run and from that he will set out your zones and a plan, which is constantly being fine tuned according to how you are doing and your feedback. You would also do strength training - and they provide videos for that. It’s been a lot of fun!

[Jolem in reply to Jools2020]

Hi Jools, thank you so much for getting back to me so quickly. I will follow up on the online running coach 👍👍