Week 5 R 3

[LeeU]

Yes I know I've done this run loads of times before but it's still an iconic run in the program and in third place overall, W1R1, W9R3 and then W5R3.

If you are approaching this run just control your breathing, use a nice slow pace and believe in yourself, your body is ready to do it, you just need to bring your mind in line.

If you feel like you 'need' to stop just keep saying one more minute or just to the next tree/lamp post, etc.

It was bloomin hot this morning, the met office website said it would feel like 19 degrees, felt more like 22.

I started the run and my mind was somewhere, not sure where but the first 5-7 minutes were hard but once I got my mind back on track and focused on my breathing I'd hit the end of the terrible 10, I'd lost my t-shirt and things eased up, 15 minutes came and went.

I was slightly disappointed when Laura said I'd done for this week and I was very tempted to carry on but having spent a couple of months on the IC the last thing I wanted to do was break away from a plan that I know has got me running injury free for 30 minutes.

I was aiming to keep my heartrate in the Threshold zone (138-154 for me) and out of the Maximum (155+), I kind of failed with my heartrate going into the Maximum for 2% of the run, so that's about 20 seconds and that wasn't at the very end either, I think that was when I took my t-shirt off because I was concentrating on that and not falling over but not on regulating my breathing.

I'll try again on W6R3, hopefully it will be cooler and I won't need to take my t-shirt off mid run.

Average heartrate for the run 136bpm.

Bring on week 6, happy running everyone!

[Runner_P Graduate]

Great timing, this is my next run. Thanks for the tips 👍🏻

[LeeU Graduate in reply to Runner_P]

Take a look at TeeJay66 post, they have just done W5R3 for the first time, it literally is all in your head.

Don't go out complacent, it is still a good run but the feeling you can't do it or the step up is too much is all in your head.

I read things like my legs can't run for 20 minutes, I find comments like this funny as your legs know nothing about time, only part of your body that does is your head. So when someone says their legs can't run for 20 minutes they are enforcing a negative suggestion that they can't run for that long.

That's too much psychology for this time on a Friday morning.

Slow and steady on the start of the run, control your breathing and just keep plodding, once you've gone past the 10 minute mark it should start easing up a tad.

Above all, try to enjoy the run.