S L O W J O G . . .

[GettingFitter]

Very slow jog 5k tonight bang on 7:40 mins per km for myasics plan. Meant to be race pace 5:23 for 5K tomorrow. I may give it a go for 3km if my calf is still ok. Just a little niggle tonight followed by a soak in epsom salts. According to my dashboard I have Planned activity Perfect, Planned total distance Perfect, Planned Pace Average Perfect. So good,so good, so good dah dah dah dah

[Rob_and_his_westie Graduate]

Take it reeeeeeeeeeel slow. Nothing wrong with that. Race pace? What's that? Best thing is to get out there and run..... Mmmmm.

[pot58 Graduate]

One man's slow jog is another man's(in this case woman) dream time lol!!Its all relative as Einstein would say.....do what's comfortable and enjoyable....and have a geeat run!!

[GettingFitter Graduate in reply to pot58]

Thanks pot58 I think its going to be epic

[useitorloseit Graduate]

Sounds like my perfect pace!

[Irishprincess Graduate]

Slow can be very good sometimes GF!

[GettingFitter Graduate in reply to Irishprincess]

I think so too IP but it can also be tough. I'm sure it exercises different muscles

[ju-ju- Graduate]

Good combo...slow then fast. Take care of the muscles

[poppypug Graduate]

Blimey , I cant get to 7.40 mins per km when I am pulling my flippin' tripes out !

I must be Uber Slow ha ha. I am exceptionally good at that !

Oh GF, everythings in place now. You have planned it to perfection, and youve just got to get out there and nail it.

Im getting excited for you, its great innit ? xxx

[GettingFitter Graduate in reply to poppypug]

It's superb poppypug having your support will keep me pushing at the end. And being in the same wave as Aussie we may run together as well

[poppypug Graduate in reply to GettingFitter]

Yup, you can count on me G

Hey, I know you will be very sensible , but please be careful with that calf , how is it today ? xxx

[GettingFitter Graduate in reply to poppypug]

Not good so I am going to rest it until Friday thanks PP

[Hidden]

Gosh, a slow jog indeed how I long to write those words myself!

All in place, I hope your calf behaves itself for your race pace

[GettingFitter Graduate in reply to Hidden]

Thanks Beginning2race really hoping I can last until after the race. Calf feels better this morning for my slow jog last night

[Bazza1234 Graduate]

Tell me more about your ASICS plan.

I have found that I have got some "ridiculous" workouts listed for a "My Asic" 10K plan - based on my previous 5K times. For example, I recall one that wanted me to do a slow easy run at 12 minutes per klm!!!! My walking pace is 9;30 per K - so it just didn't make sense to me -- I believe that their plans are just calculated by a computer anyway - so , as they say , maybe it was a case of "garbage in -garbage out"??

What plan has it come up with for you - based on what race results?

[Hidden in reply to Bazza1234]

I think many of us question the slow jog pace that the plan sets us. I can't do the suggested pace for the jog as I find it is too slow and hurts my knees. For those runs I just take it easy and enjoy being out!

You're right in that the plan is just an algorithm based on whatever info you choose to put in. I'm doing a HM plan with times based on a 10k run that I had completed just before and my target HM time. What I like about the plan though is that it adjusts according to the data that you put in. So every few weeks it will let you know if you are going faster/slower than originally suggested and allow you to adjust if you want to. Or in my husband's case it'll tell him off for overtraining!

Some of us love it (me) - I'm not the best at pushing myself but this plan has shown me what I am capable of (I have managed back to back 5 mile PBs at a pace faster than I thought possible). Others find it too prescriptive (my husband) and just use it as a general guideline and a running log.

I think if you can get past the first few weeks of slow runs then you can reap great rewards from it.

[GettingFitter Graduate in reply to Hidden]

I agree frocky it has really helped me and we will see what the result is on Sunday

[GettingFitter Graduate in reply to Bazza1234]

I set a target of 10K in under 60 mins and chose 4 runs and average initially. When it became apparent I was running faster than planned it prompted me to change it so I chose Hard and it altered the pace more to some that were challenging for me. Even then I haverun faster on some and as a result achieved one 10K in 56mins 30secs and one in 58 mins so I do feel if i am able to push and my calf behaves i might be able to run at race pace of 5;23 which would see me finish in 54 mins odd. I have found the plan challenging at times but only because I really pushed during the getting faster phase. That does of course risk injury so it's a fine line I think

Hope this helps

[Hidden]

Good luck on the race pace run, GF!

I am obsessed with the three gauges at the bottom of the plan and it's the first thing I check after I put my run info in

[GettingFitter Graduate in reply to Hidden]

Thanks frocky I do keep checking against other averages as well

[Toonlou24 Graduate]

Perfect!!! Still sounds bloody fast to snail me!!!!!! You sound v prepared for Sunday!!! Hope it goes v well for you all!

[GettingFitter Graduate in reply to Toonlou24]

thanks Lou if only my calf would behave itself. I'm now thinking about not running again until Friday but I would have liked a race pace tryout. Still better slow and finish the race than not start due to injury

[Zev1963 Graduate]

Good luck for Sunday GF. Everyone on here, and Rico, will be wishing you a great run

[GettingFitter Graduate in reply to Zev1963]

Thanks zev will let you know how i get on

[Tomas Graduate]

Sounds like you're bang on target! Enjoy the nice and slow jog

[GettingFitter Graduate in reply to Tomas]

Thanks Tomas

[Hidden]

Having followed your progress all the way through, I can't wait to see how you do on Sunday! Just take it carefully between now and then you hear? Very best of luck.. xx

[GettingFitter Graduate in reply to Hidden]

Will do Curly I'm going tobe sensibleand RICE it