75 minute low HR Run ☀️🏃‍♀️

[Jools2020]

Although I have just finished my coaching programme I’m still carrying on with my low heart rate runs, partly because I’m seeing results and partly because I like them! I’ve really enjoyed the programme but I now know enough to write my own plan and to carry on with strength and weight training.

It was so lovely this morning not to have to wear a jacket. Short sleeved tee was just fine. I wasn’t brave enough for shorts, though! It was early when I left the house for my run and still a little chilly.

I did a few heel raises and leg swings before I left the house having had a cuppa and banana a bit earlier. I’d also prepared some Tailwind running powder (courtesy of  SueAppleRun ). Although I didn’t think I needed it on this run, I wanted to try it again and get back into the habit of fuelling properly on my longer runs. I just had 300 ml during the second half of the run. I wouldn’t usually drink anything on such a short run. Short run! It was 1hr 15 mins. At one time not so long ago 5 minutes was a long time to be running!

I did a proper warm up of walking, jogging and a few strides. Then I was ready to start! I still have those few moments of ‘Toxic 10’ at the beginning of a run where I think I’m not going to be able to keep going, but it passed very quickly because of the decent warm up. After about a km my watch buzzed to tell my I was out of the zone, so I pulled back a little. It’s hard to get it just right. When it happens I no longer have to walk - just ease off a tad.

I saw a few familiar faces on my run and I enjoy greeting them. It’s good to see all the signs of spring and listen to the birdsong. There was hardly any traffic so I could carry on across the few roads without having to stop. I carried on until my watch told me the run was over, which just so happened to be near to Tesco (where there is a Costa) and as I wasn’t a sweaty mess I was able to go in and have a coffee! I do get a few strange looks as I do my after-run stretches just outside - but it’s important to get them done before I sit down and rest. After one recent run, while I was stretching, someone stopped to ask me if I was all right!

I was very tempted to carry on running to get to another 10K - but I could hear my coach in my head telling me that I needed a week every 3 weeks or so where I wasn’t pushing froward.

I managed to keep in my zone on this run with an average heart rate of 131, so I was happy! I do need to start thinking about going a little further afield for my runs, though. I just don’t feel like taking the car out so early!

My next run will be intervals and my next long run will be 1hr 40 mins. Bring them both on! 😊 Not sure yet what I’ll do for my third run.

Photo from my archives.

[SueAppleRun Graduate10 60minGraduate]

What a lovely run which just shows how well the low heartrate running increases speed and stamina over time. Glad you like the tailwind as I didn't, 😁

[Jools2020 Graduate10 in reply to SueAppleRun]

Thanks, Sue! It’s great and does the job 😊

[Annieapple Administrator]

🍏That photo made me long for the first sign of bluebells in a wood.. I loved being on this run with you and had a good laugh at someone asking if you were ok 🤣 You are brave.. not sure I could do a cool down outside a coffee shop but why not!! You really are in control now of your running journey and it’s inspiring!

[Jools2020 Graduate10 in reply to Annieapple]

Thanks! I used to live near a bluebell wood and couldn’t wait for spring to get there with my camera. Oh, I wasn’t visible to people in the coffee shop while I was doing my stretches! I chose a quiet corner 😊

[Annieapple Administrator in reply to Jools2020]

🤣🫶

[Gthants 60minGraduate]

I set off just after 7 this morning; I'd worn a long sleeve running shirt for most of yesterday, so I just put that on before bunging it in the wash; I've worn shorts for the last few runs. And I'm about to follow your lead: longer runs and warmer weather mean that I need to have water with me, so I'm off to Amazon today to check out a vest/bottle/tube-thingy!

And you were right ages ago when I think you said about longer distances and slower running. I'm not overly conscious of pace at the moment, but beyond 50 minute running I have to be slower to extend my range!

This sounded like such a lovely run - and I know what you mean about exercising outside the cafe, I've done that too!

[Jools2020 Graduate10 in reply to Gthants]

Yes, it was probably me going on about slowing down for the long runs. Once the stamina is there, you can push for improved pace if you want. Eventually I will. For me, I want to feel comfortable with the distance first, by keeping my HR low and right now the distance is 10K.

Once you get past an hour running, it’s good to start thinking about fuelling, too. I don’t really need it up to about 90 minutes but it’s a good habit to start early on. Good luck with your longer runs 😊. It’s so nice to be jogging along without effort just enjoying it!

[Mojoxxx Graduate10]

Hi Jools, can I just ask what watch you use to monitor HR ‘After about a km my watch buzzed to tell my I was out of the zone, so I pulled back a little’? Thanks

[Jools2020 Graduate10 in reply to Mojoxxx]

I’m sorry with the late reply! I no longer get email notifications from the forum for some reason.

My watch is a basic Garmin Vivoactive 3, but I write workouts in Garmin for my runs and then either send them to my watch, or save them to the Garmin calendar. Most Garmin watches let you do this.

So If, for example, I want part of my workout to be 5 minutes in HR zone 120-133 (which is my Zone 1) then I set that step in my workout. It allows you to set a range.

On the day I want to use the workout, after syncing Garmin to my watch, I select it and follow the instructions on my watch. Because I’ve set a heartrate range, I get an alert on my watch if I go above or below it. You can also set a pace range. Even on my long runs I follow a workout that I have written. If I want to run on at the end - I just press “continue” on my watch.

Please send me a DM if you want to know more, I don’t look at the forum that much 😊

[Mojoxxx Graduate10 in reply to Jools2020]

Many thanks for the info Jools2020. Now that I’m running more, I’m on the look out for a replacement for my fitbit so I can have more information to hand on a run.

[Jools2020 Graduate10 in reply to Mojoxxx]

I think most Garmin watches will let you write workouts in the app. The vivoactive 3 does most of what I want it to do but I suggest you get a more recently designed watch! I love all the stats 😊