Well this wasn’t specifically going to be a 10K - it was a low heartrate run for 90 minutes. But I knew (having done this quite a few times) that I probably wasn’t going to be far off 10K at the end.
A warm and humid day yesterday so I left home at about 6:15 for my warm up, which involves walking, slow jogging and faster intervals for about a kilometre. A few more stretches, couple of drills and I’m off!
I had written a simple workout in Garmin - basically one step - 90 minutes at heart rate 120 - 133. This is my Zone 1, established by a coach I had a few months ago. I still keep to it as it’s really useful. I like it as a workout because then my watch buzzes if I go above 133, and then I can slow down. Also, I can’t see my pace easily if I follow a workout - which is a Good Thing! If I notice that my pace is slow then I try and speed up, which is not the purpose of the exercise. I also have the km notifications turned off on my watch for the same reason.
I start slowly. It’s tempting just to run faster until my heart rate is near the maximum I have set, but I’ve found that it’s better over a longer run just to get there gradually as it’s easier to control later on. It was gorgeous out there, if a little warm and humid. Very few dog walkers about, but a few runners taking advantage of the early morning - all running faster than me 😬. The pond on my route was looking beautiful this morning and the resident pair of swans were lying on the grass. I didn’t take a photo as sometimes they are aggressive! I carried on, listening to all the birdsong and enjoying being outside.
Every now and then my watch buzzed to tell me I had to slow down. There are a few inclines but today I avoided the steeper ones! I could have ignored the buzzing, but I wanted to keep my heart rate in the zone today as it’s a really good exercise. I took a jelly drink at about 45 minutes as I hadn’t brought any water with me. Running slowly, I didn’t think I needed it. On longer runs than this, I would take water and Tailwind.
Getting near the end of my 90 minutes, I finally sneaked a look at how far I’d run. 9 kms. I decided that at the end of the workout I’d carry on to 10K. I pulled out a few stops for the extra .7K (which I managed at a pace of 7:07). I like to finish strong!
I was happy with the run. For the 90 minutes my HR was 132, just inside the maximum. Although I sped up at the end, it wasn’t for long. I was not tired after the run and didn’t need to snooze later on 🤣
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Jools2020
Graduate10
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That was a good run for Jools2020, well done and a great report too, good that you didn't need to snooze afterwards, nice photo of you and part of the route you ran.
That is a fantastic, absolutely admirable run. Well done! My recent runs have all been shorter - max of 40 minutes, due to illness and tummy issues. I am working on fitness again and hope to build up to longer runs again in the future.
I love how you measure your runs though - it's terrific! (I baffled my gym instructor with my heart rate; at the rate mine was going she said she would be gasping for breath and in need of a lie down, whereas I was utterly fine and just warming up! 😆)
Thanks! Yes, watching my heart rate works so well for me. And you’re right - you can’t compare one person’s heartrate with another. All sorts of factors involved. One of the members of my running club went on a HM run. His pace was about 7:00 and his heartrate was 118. He wasn’t even trying! For me to run at a pace of 7:00 for any length of time my HR would be through the roof!
I do faster runs and intervals too sometimes…. I don’t always run to heart rate 🤣
On my journey to fitness my resting heart rate has dropped. So much so that I got a bit spooked and had it checked - with an ECG and a 24 Holter heart monitor! All is OK though and I was told that it gets low because I am fit!
Well done for building up again in spite of all your challenges!
I found out about my heart when I had a routine GP check. He checked my heart too and sent me to A&E immediately! I spent a day having tests and discovered I have an entirely normal (but fast) heart. My resting heart rate has come down through running too!
What a brilliant run and a great report and pics too. I can’t wait to get back on the plan and try those longer runs eventually. I’ve managed to slow my pace right down on the recovery runs that I’ve been doing so hopefully that will stand me in good stead when I re-start properly. It’s interesting to hear how you measure your HR to judge how your run is going too rather then pace or distance. And whether you need a nap!!🤣
I was interested in what you were saying about water etc as this is something I’ve yet to consider - I’ve never taken water with me so far and don’t feel the need - but I would be really interested to know what everyone does on those longer runs.
Thank! I love these low effort long runs. On increasing time on my feet I usually take it really slowly the first couple of times - I take the view that I can speed up later. 😊
If I’m going on a run much longer than 90 minutes I have to fuel on my run or I don’t feel well. I have a more substantial breakfast and take Tailwind with me, it has electrolytes and protein. Or water and an energy bar. You’ll have to try and find out what suits you - there are so many options! For shorter runs I only bother with water if it’s really hot.
yes you’re right about speeding up later even if it’s unintentional. Before I was on the IC I did the early part of the magic plan and I was really surprised that 45 mins was 6k - when I finished C25K it took me that long to do 5K so it just goes to show!
Yeah I guess I’ll have to play it by ear about fuel. I tend to run early in the morning before breakfast with just a cuppa inside me! See how it goes🤷🏼♀️anyway it’s awhile off yet so I shan’t worry 😊
I can’t remember that 45 minutes was 6K on the magic plan. I thought that time running and distance covered were two different plans. Don’t think I ever managed 6K in 45 minutes. That’s more my 5K time.
I was like you - running on just a cuppa! Then I had a coach who explained in great detail why it’s better to have something first. I know opinion is divided so won’t go into that here, but I tried it and felt much better during my runs and I recover better. You can only try both and see what works for you. I no longer leave the house without having something - usually a banana.
Oh sorry I don’t mean that 45 mins is 6K necessarily- you are right and I’m doing time not distance on the magic plan, but when I did the 45 mins I had done 6K
I’m certainly going to be nowhere near 10K in 60 ( wowsers that would be ridiculous for me!!) but I figure that can be my next goal if and when I mange 60 mins 😊
Really enjoyed this post! You are really running well now.I read it thinking that the old Jools2020 was back but then changed my mind-the new Jools2020 Jools2020has arrived!!
Thanks! 10K has to be my favourite distance. Longer runs need more planning (and more time). Keeping to the lower heart rate can be challenging when I know I can go faster. (But not that much faster, truth be told 🤣)
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