Mondays run

[LeeU]

This morning, with the clocks going back, I took myself off to the local ParkRun course, it's about 1.5 miles from my house.

It was cold, -2 degrees as I left the house and a little colder when I got to Poolsbrook country park. The obligatory 5 minute warm up walk was done at a far brisker pace, just to try to warm up a little.

I had no real aim for the distance of the run today, just wanted to keep the same pace as last week's solo run. I did put the headset on to start with but took them out after about 20 seconds.

I started my Garmin when I started running, I plodded on, the speed alerts were fewer and further in-between today, with the too fast alerts for the first 4-5 minutes and then the too slow ones towards the end.

Around 2.6 miles in I did slow to a walk for 30 seconds for some reason, I'm not sure why but a quick word with myself soon got me going again, the too fast alerts were vibrating my wrist for the next couple of minutes again.

Overall, 3.02 miles in 42:15, 0.08m (129 meters) short of 5k, another 20 seconds would have got me over the line, the aim was a 42-43 minute 5k, I'm more than happy at that for my 5 or 6th outside run, if I can knock 10 seconds per mile off per month/6 weeks I'll hit the sub-40 minute short-mid term target in 4-6 months.

Happy running everyone.

[Debston Graduate]

Beautiful pic, looks like a great place to run, well done you for getting out there on this cold, sunny morning!

[LeeU Graduate in reply to Debston]

It is a nice place to run, it gets a little busy at weekends and that's after ParkRun has finished with runners, cyclists, walkers and fishermen/women.

I'm kind of torn between this and the local canal path, both are great places to run, each with their own plus and minuses.

One of the minuses for this one is I could swear that one of the ducks was laughing at me as I ran past him the first time, it really made me smile though, it really did sound like the duck was laughing.

[Debston Graduate in reply to LeeU]

😂 🦆 Sounds like a good name for a pub - The Laughing Duck!

[Buddy34 Graduate]

Great running LeeU. Yes it was a cold one this morning but so good for running. 😊😊

[LeeU Graduate in reply to Buddy34]

Thanks Buddy, the cold was nice in the fact that I didn't seem to sweat as much, I did expect to get back into the car with the odd stalagmite hanging.

[Granspeed Graduate]

Sounds good, and the picture is lovely. 👏🏼 which Garmin do you have? And how do I make those “too slow - too fast” alerts? Just what I need! (Specially the “too slow” bits towards the end!” 🤣)

[LeeU Graduate in reply to Granspeed]

I have the ForeRunner 735XT Triathlon watch but as far as I am aware the other ForeRunners can do this too.

If you go onto the activity settings for Run, then if it's there Alerts you can set up a Pace alert with an upper and a lower value, mine is currently set to 12 minute mile as the upper and 15 minute mile as the lower.

It can be a little annoying I suppose but these, mixed with the runs I did with my wife have helped me with managing my pace, something I couldn't do after only running on a treadmill.

[Granspeed Graduate in reply to LeeU]

Thanks so much. 👍😊 I have a 235 but am still getting to (so far rather slippery) grips with it. Will defo try this.

[LeeU Graduate in reply to Granspeed]

Glad I could be of help, the 235, like the 735 gives you soo much information, it's actually quite geeky to sit and go through the run on Connect and track your pace, etc, for each bit of the run.

Only thing I don't wear my watch for is when I'm diving, otherwise I wear it for running, swimming, etc.

I also created a walk and walk indoors activity so I can track walks to the office, or rest day walks on the treadmill when it's not very good outside or I want to walk up a very long hill.

[Granspeed Graduate in reply to LeeU]

Ah, you will become my guru! 🤣 So far I have used “run” to record walks and then edited the title/activity settings. Must find how to create an activity!! Where do I look?

[LeeU Graduate in reply to Granspeed]

You can add an activity from ConnectIQ, as here: apps.garmin.com/en-US/apps/...

Or you could try this one:

support.garmin.com/en-US/?f...

[SueAppleRun Graduate]

Beautiful run in the countryside good pace too i’m sure you will be running sub 40 minute 5k’s before you know it with that plan

[LeeU Graduate in reply to SueAppleRun]

Thanks, like all plans, if it happens sooner then fine, if it happens later then 4-6 months I'm fine with that too, I will do a sub-40 minute 5k and I'll then work on reaching 10k and a 36 minute 5k.

[SueAppleRun Graduate in reply to LeeU]

I’m just pleased to get sub 50 mins

[LeeU Graduate in reply to SueAppleRun]

To be really honest, I'm glad to be running outdoors, I was getting to feel like a cheat only running on the treadmill. Nothing wrong with 50 minutes, on some of my long slow runs I hit 5k in 50 minutes.

I'll be pushing the time out on a longer slow run outside before long, weather permitting, I think the treadmill will get some use during the winter months though.

[SueAppleRun Graduate in reply to LeeU]

I had a treadmill for years and got rid of it because stoped sang it once Willow moved in but did used t run for miles on it which i loved but fr me there is nothing like running outside with the best running buddy i could ever have hoped for

Enjoy yours when it’s cold dark and wet

[LeeU Graduate in reply to SueAppleRun]

I'm on my third one, my last one packed in on the day I graduated this time around, I bought another new one with not being able to pace myself outside.

It is coming in very handy though as Mrs LeeU has been using it to do the program as well plus with the heavy rain we had over the weekend it allowed me to do a nice long slow run (60 minutes) without getting soaked.

I'd not run with anyone outside for at least 30 years, hated running when I was growing up, strange how things change.

[SueAppleRun Graduate in reply to LeeU]

Running with Willow is my dream come true

My treadmill was all singing all dancing amazing machine, bought it for my ex as he needed to do something he used it once got a blister and went back to the couch and booze he’s still there

I used it because i felt it was a waste otherwise but when alone it was the best thing for getting over life’s miseries

Willow didn’t want to run but he is now often more keen than me

Enjoy running together when you can

[Grannyhugs Graduate]

Great effort on a cold and bright morning well done, clock change certainly makes a difference to mornings but goodness it's dark early

[LeeU Graduate in reply to Grannyhugs]

I'm off to buy a pair of gloves I think, don't like cold hands.

[Grannyhugs Graduate in reply to LeeU]

I took a reusable hand warmer from my ski clobber with my on Saturday. It was like a mini hot water bottle and fitted in pocket when I got warmer.

[LeeU Graduate in reply to Grannyhugs]

Not jealous one little bit, honestly

I'll be fine with a thin pair of gloves I think, by the time I was 1 - 1.5 miles into the run I was using the thumb holes in the sleeves and then towards the end of the run I had my hands sticking out as normal.

[Grannyhugs Graduate in reply to LeeU]

Thumb holes brilliant enjoy cosy finger running