Week5Run1

[kerryleannexx]

Things I’ve learnt...

How to pace (it’s not a sprint as I previously thought 😂)

Have rest days ( I have two to three rest days and focus on strength exercises )

I run better in the rain ☔️😁

Breathe in with my tummy

[packersruns Graduate]

Breathing through your diaphragm is such a good tip they gave in the programme hahaha, has saved me a few times in my runs! Well done

[kerryleannexx in reply to packersruns]

Definitely 😁I used to pant like a mad un 😂😂😂

[John_W Graduate]

well done!

What made you think you had to sprint? I'm curious to know what influenced you in that way.

And... don't trust the heart rate data from your Fitbit. That graph shows some seriously dodgy blips that simply cannot be believed.

[kerryleannexx in reply to John_W]

I dunno I just assumed running means you have to run fast 🙈 and really ? It looks right to me as it dips when I start walking between running, but then I’m no expert x

[John_W Graduate in reply to kerryleannexx]

"I just assumed running means you have to run fast"

I had a feeling it was that. I think it's an understandable mistake that many beginners make. What we want them to do is JOG. By 'running'... they risk 'failure' and thinking C25K is not for them, when in fact, done at the right pace, it's for nearly everyone.

Heart rate - look closely at the graph. You mention that dip (where it goes blue) but have a look at those sudden increases (nearly vertical) shortly after that (to around 126) and then again at the start of your first run. The heart doesnt work like it - it's not a start/stop machine that can flick from 100 bpm to 150 bpm instantly. It's made of flesh and so any changes are a bit more gradual.

I'm assuming you're quite young? In your 20s?

[kerryleannexx in reply to John_W]

No I’m 40 this year 🙈 the dip of blue not sure of , I did notice that myself and most my exercise graphs are like that , so my Fitbit is basically lying ? I understand what you’re saying though xx

[John_W Graduate in reply to kerryleannexx]

You're 39 (sounds better, right?), so your max HR would be about 180 (but anywhere between 170 & 190) so if your heart really was going at 179 .. you'd know about it!

And yeah, your Fitbit is lying - the shape of graph is ok, but some of those big increases and decreases like i mentioned are bogus and not be trusted. Fitbits aren't that reliable for running stuff I'm afraid... sorry! If you really get into it, suggest a dedicated running GPS watch like a Garmin.

[kerryleannexx in reply to John_W]

My son uses a Garmin , thanks for the advice 😁

[John_W Graduate in reply to kerryleannexx]

You're welcome

[kerryleannexx in reply to John_W]

See below x

[kerryleannexx in reply to John_W]

When I’m out I run around an area (laps) and could the spike be when I’m running up a steep hill that is in the lap ?

[John_W Graduate in reply to kerryleannexx]

Yes, it certainly could be that. Especially if you're actually 'running' up a steep hill. That will always push the heart rate much higher .

[kerryleannexx in reply to John_W]

I do , I tend to push myself to get up there as fast as I can to get it over with.

[John_W Graduate in reply to kerryleannexx]

So that explains the 179 reading

[Issywhizz Graduate]

Jumping on this thread. Is it actually worth getting a garmin? Does it just measure heart rate, is that worth it or non?

[kerryleannexx in reply to Issywhizz]

I’m not sure , I know my son uses his for running and all data transfers exactly the same to Strava as mine does from Fitbit , I’m thinking too if it’s out of whack the Fitbit then the calories etc are ?

[Couchphoenix Graduate]

I think you’re spot on kerryleannexx pace is one of the most important things I’ve learnt, that and the breathing, taking nice deep breaths and getting into a steady rhythm. It’s definitely not about speed, I drive past joggers on my way to work and I think 🤔 mmmm they’re going at about the same pace as I do...plus I think I’m a runner now too 👍

[kerryleannexx in reply to Couchphoenix]

I remember my first run with my son before I joined c25k and I ran so fast and nearly died at the end and thought , how would ever run like they for 30 minutes , I managed ten 😂 then I realised from research that that’s not the way to do it 🙈 And tummy breathing is god , you can switch off and think about other things. Another thing too is a really motivational playlist , when I went out today I’d added some new songs and they really helped , especially listening to some of the song lyrics . I wouldn’t mind Rocky 3 and 4 soundtrack to listen to either thinking about it 😁

[Couchphoenix Graduate in reply to kerryleannexx]

I used to listen to the Rocky soundtrack when I used to run on a treadmill a few years back, it was the soundtrack from Rocky 4, when he fought Ivan Drago, the big Russian guy....there’s some really good tracks on that one. I’d forgotten about that, I might download that again. I listen to WWE anthology which are the tunes the wrestlers enter the ring to, not a wrestling fan, but they are good to run to, designed to get the crowd on their feet🏃‍♂️

[kerryleannexx in reply to Couchphoenix]

I’ll look into that and I’ll definitely download rocky 4 with you 😀for my next run xx

[Hidden]

Slow and steady wins the race.

You are doing really well, keep it up 😊 👍