10K in the sunshine ☀️

[Jools2020]

What a glorious morning for a run! I was up and out of the door soon after 7 this morning. I’d got everything ready the night before, so just had to eat a banana and have a cuppa. Warm up stretches, running vest complete with jelly juice drink and nutrition bar, armband heart monitor, headphones and sun visor! There’s so much stuff to organise 😊

My warm up consists of a bit more now than when I did C25K. It’s what works for me. I walk for about 5 minutes - then do a mixture of running and jogging for another 10. I stop and do a few more stretches. If this had been a speed run, or intervals I would have done a few strides, but it was a slow HR run so I didn’t do any. All that preparation helps me to be warmed up and to avoid the Toxic Ten - my bitter enemy!

My run this morning was going to be a 90 minute run in HR range 121 - 134. After close to 6 months on this program my stamina and fitness have improved such that my zones have changed slightly, making in easier to stay in my new Zone 1. I had hopes of a 10K today but it wasn’t the main objective. That’s what I kept telling myself! The main objective was to keep in the zone for 90 minutes. I thought that if I was close after 90 minutes I’d run on, still keeping in the zone. So I ran at the top of the given range (oh yes, occasionally encroaching into Zone 2) and after 90 minutes I was at about 9.1K. “Go on” said a voice from somewhere. “You know you want to!” The workout ended but I pressed continue and ran on for another few minutes! Well, 9 minutes to be exact 🤣

I ended the run as I was level with a gentleman walking his dog, who turned out to be a swimmer and was interested in my watch. He used to be a runner and now swims 3 times a week. I often find people to chat to on my runs!

The beauty of this low HR running is that I wasn’t out of breath when I stopped and didn’t even raise a sweat!

It was lovely to be running early. Well, it was early when I started! As the time went on there were lots of people running, walking, with and without dogs. At one point, I was running behind a woman who was walking quite quickly. I could see that if I drew level with her it would take me some time to pass her, so I diverted to a different route. I ended up behind her again about 20 minutes later, but fortunately she turned down a side street!

I often see a gentleman walking his yellow Labrador on my runs. I saw him today and greeted him. We are now on “Hi, how are you?” terms, rather than “Good morning”! He said to me “Another slow run today, then?” 🤣

So back home I diligently do some static stretches and drink some water. I notice that in spite of encroaching into Zone 2, my average HR was 133, so success! I finish off my protein bar and make myself a coffee while running a bath, after which I prepared myself the Breakfast of Champions 😊 🥣

Happy running 😊👍🏃‍♀️

[Annieapple Administrator]

Well that smile tells a story!! Yes there is always much to organise before getting out that door. We should get an award for that🤣 I love your observations and interactions with people… helps to raise the cause for runners…

What a run! Well done 👏 The yummy breakfast well deserved!!

[Jools2020 Graduate10 in reply to Annieapple]

Thanks Annieapple . I’ve been working towards this for a while 😊

[Gwenllian1 Graduate10]

That was a long one! Sounds as if your training is really paying off. I love the detail in your run reports!

[Jools2020 Graduate10 in reply to Gwenllian1]

Thank you Gwenllian1 . Really pleased to have run for 10K again, it’s been a while! 😊

[Sandraj39 Graduate10]

That sounds like a fab run Jools2020 - and a lovely low heart rate! All your training is clearly paying off! 🙂

[Jools2020 Graduate10 in reply to Sandraj39]

Thank you! I’ve certainly got the stamina now for these longer runs, which is what I wanted to achieve. The low heart rate training has opened my eyes to what’s possible. I’ll definitely continue with it 😊

[Gthants 60minGraduate]

This is stunning & I'm full of admiration. I ran 50 minutes for the second time today, so to run for the time you did is just extraordinary! I did manage to run slowly (for me) for about 1km and that made it easier to keep going. How much water to you carry with you when you are running for that long? It occurs to me now that I'm sometimes running for longer that I'll need water in the summer!

[Jools2020 Graduate10 in reply to Gthants]

Thanks! I have built up gradually to spend so much time on my feet. It doesn’t take up so much energy when running at a low HR and I do strengthening exercises to help with stamina. Also recently started weight training 😊

My coach has explained the necessity of keeping hydrated all the time. I’m not good at that as I rarely get thirsty, but I’ve started to make more of an effort. For a 90 minute run or more I do take water with me, but it wasn’t that warm today and I was running too slowly to sweat much! I made myself drink probably about 200 ml, I have 2 small 300ml bottles that fit in my running vest. I did also have a jelly juice sachet with electrolytes (similar to a gel) and had that about halfway through. I will drink more in the summer! I have also used Tailwind, a powder that you mix with water; that is very good! I would have the Tailwind mix in one bottle and plain water in the other. You need to fuel on a 90 minute run.

[Gthants 60minGraduate in reply to Jools2020]

Yes, you make another good point - I have been so busy in the last 2 weeks that I have done six runs, but have cut down on other exercise. I do my shoulder exercises, some tai-chi, and my warm up and down ... and that's it. A few stretches, but no real strength or core work. I need to do that too! Have spent the last half hour scouring the internet for hydration vests!

[Jools2020 Graduate10 in reply to Gthants]

Mines a cheapo one, but perfectly adequate. It has a pouch at the back for a water bladder but I don’t think I’d ever use one. It had lots of pockets for water bottles and other stuff! I like it, think it was about £26.

[Gthants 60minGraduate in reply to Jools2020]

Yes. Yours is in my Amazon basket. Price has gone up and it's extra for bottle(s) and hydration pack. Am still looking and considering what I will need.

[Jools2020 Graduate10 in reply to Gthants]

It’s so difficult to know! I figured I wouldn’t need the hydration pack for a long time, if at all, so thought I could always get it later if I changed my mind. I already had 2 small bottles, which was fine for the Half Marathon I did (in the winter), Although I do like those soft bottles!

[SueAppleRun Graduate10 60minGraduate]

Beautifully written, you are such an inspiration seeing how fit and strong you've become 😀

[Jools2020 Graduate10 in reply to SueAppleRun]

Maybe I’ll start weightlifting more seriously 😂

[Week7 Graduate10]

Perfect!!! A lovely run.

[Jools2020 Graduate10 in reply to Week7]

Thanks, it really was 😊

[Fiadh79 Graduate10]

This looks amazing. Well done on a fab run!

Can I ask about the low heart rate training? Where have you got your information from and where do you get your programme from? (Though I've seen you've mentioned a coach so maybe all of this is from them.)

[Jools2020 Graduate10 in reply to Fiadh79]

Thanks! I used an online coach because I was recovering my fitness after 2 different illnesses and needed help. But low heart rate training isn’t that hard! You run at easy conversational pace for 80 % of your running, to increase aerobic fitness. Couple that with speed intervals once a week, so your body doesn’t forget how to go fast, and that’s pretty much it.

I run 3 times a week, one of which is a long run. I have a schedule and details for each run. My coach gives me a heart rate range to run in, which she determined from a benchmark run. Over time, my body learns to run faster at the same low heart rate. Which is why I was so happy about this 10K run. It was very low effort! I’ve run 10Ks in the past where I’ve finished the run and been a gasping wreck on the grass! I will get faster, but I’m not in a rush - stamina and time on my feet are more important to me right now. 😊

[Jools2020 Graduate10 in reply to Jools2020]

If you want to know more, PM me and I’ll send you examples of a couple of weeks of my runs and you’ll maybe get a better idea. I don’t often post on here any more 😊

[Fiadh79 Graduate10 in reply to Jools2020]

Thank you so much! I will pm you.

[MissUnderstanding Administrator Graduate10]

Your training approach is suiting you so well. It’s great to read such a clear success story!

[Jools2020 Graduate10 in reply to MissUnderstanding]

Thank you 😊

[Fionamags Graduate10]

Great run and a lovely run report!

[Jools2020 Graduate10 in reply to Fionamags]

Thanks, I’m still buzzing from that run! 😊