Consolidation Run 3 -- What's a mere 0.8k more?๐Ÿ˜‚ - Couch to 5K

Couch to 5K

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Consolidation Run 3 -- What's a mere 0.8k more?๐Ÿ˜‚

MontyMooDog
MontyMooDogGraduate
โ€ข35 Replies

Out early for my run and visiting my local Park Run venue today to suss it out. Plan was to run for 30mins at a nice steady jog. Love these early morning starts in the cool air and solitude. Did my warm up walk up the hill and started jogging after 5 minutes or so. Completed the first lap and ran up the hill again past the car park and tackled the second lap. After 30 minutes was up I had travelled 4.2k and could see the car park across the playing fields. The route was flat and then very slightly downhill to the car park so I thought "What's a mere 0.8k more? I could get to 5 k here again!" So that's what I did and completed my second 5k in a row๐Ÿ˜€. So 2 runs, 2 x5k and 2 different venues. A lot of this running lark is mental. But I thought" I've done it once so I can do it again".........not in the 30 minutes but it's given me the confidence now that realistically I can get to 5k now whenever I need to and that means the Park Runs are within reach when they restart.๐Ÿ‘๐Ÿ‘Happy running everyone๐Ÿ˜€

5.03k / 36:34min / 7'16"

35 Replies
โ€ข

MontyMooDog, fantastic running! And a lovely setting for your run this morning too :-)

Take care,

Adam

MontyMooDog
MontyMooDogGraduate in reply to Mobiliseandmove

Thanks. Good luck with your running too๐Ÿ‘

Rocky1122
Rocky1122Graduate

Great work. Consolidation is my next step and then park runs too....

MontyMooDog
MontyMooDogGraduate in reply to Rocky1122

Good luck to you on your consolidation runs. Have you got anything mapped out yet? Be sure to post your experiences on here as it helps everyone along together I feel๐Ÿ‘๐Ÿ˜€

Jools2020
Jools2020Graduate

โ€œWhatโ€™s a mere 0.8K more...โ€ ๐Ÿ˜‚ it would kill me, I think!

Well done! ๐Ÿ‘ I think youโ€™ve got these consolidation runs covered. You have a plan and itโ€™s coming to fruition! And you are enjoying the runs. Nice pace!

That pic looks very inviting, too!

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

Thanks. I think I just get into a rhythm and keep going. If my heart rate goes up over my training zone I just back off the pace a bit. I think I will try a shorter run next time. Maybe try the "Speed" podcast but I think the cadence may be a bit too high for me yet๐Ÿค”

Jools2020
Jools2020Graduate in reply to MontyMooDog

Youโ€™ve lost me! Well, not quite lost but Iโ€™m not really looking at my heart rate as I donโ€™t know what it should be. I probably have the data. Is cadence strides per minute? Iโ€™m not clear how that fits in. Should I be thinking about lengthening my stride? I quite like the idea of playing with more data.

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

I'll reply to you later on when I've got a bit more time ....๐Ÿ‘

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

First of all have a read of this. It's a bit technical but just get the general idea..

runnersworld.com/beginner/a...

Then I will go through it with you to explain what I do...๐Ÿ˜

Jools2020
Jools2020Graduate in reply to MontyMooDog

I was creosoting the fence, but managed to get to this and read your link. It sounds good! I wonder if recording everything on my Garmin watch will be enough or if Iโ€™ll have to get a heart rate monitor. Anyway, Iโ€™m interested enough to want to know more.

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

What model of watch is it and has it got a heart rate monitor built in??

Jools2020
Jools2020Graduate in reply to MontyMooDog

Itโ€™s a Garmin Vivoactive 3 and I guess it has, because I see heart rate data to check my stress levels.

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

Is this it ??

youtu.be/IDcakqddUCU

Jools2020
Jools2020Graduate in reply to MontyMooDog

Yes, thatโ€™s it!

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

This is mine. Look at both videos and what I say later will become clearer...

youtu.be/rv8hDJQBlyc

Jools2020
Jools2020Graduate in reply to MontyMooDog

Iโ€™ve watched both. Mightโ€™ve had a bit of trouble staying awake ๐Ÿ˜€

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

Ha ha. So what we need to know is can you get your heart rate off your watch when you are running? And what data does it store to your Garmin app and Strava?

Jools2020
Jools2020Graduate in reply to MontyMooDog

I think it shows heart rate while Iโ€™m running. It stores average and maximum heart rate on Strava. The same on Garmin Connect, plus a bar chart of 4 different zones!!

Jools2020
Jools2020Graduate in reply to MontyMooDog

Actually 5. But I didnโ€™t spend any time in 5. Probably just as well ๐Ÿ˜‚

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

That's it. That's the info you need. Is there any way you can post it on here???

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

When I am running I can look at my watch and see my current heart rate. My watch has a multi coloured band round the edge of the display which links into my personal heart rate zones as follows :

Blue is the warm up zone 50 to 60% of maximum heart rate

Green is the fat burning zone 61 to 70% of maximum heart rate

Yellow is the aerobic zone 71 to 80% of maximum heart rate

Orange is the anaerobic zone 81 to 90% of maximum heart rate

Red is the extreme zone 91 to 100% of maximum heart rate

When I run the objective is to keep the heart rate in the Yellow and Orange zones because at that heart rate my body is getting fitter quicker.

If it is in the blue and green zones I'm not working hard enough so to work harder I need to increase my steps per minute (cadence).

If it is in the red zone I am working too hard and need to decrease my steps per minute (cadence)

If I go uphill for the same cadence my heart rate will increase as I have to work harder up the hill. So to counteract that I decrease my cadence and run slower.

Conversely if I run downhill it's easier and my heart rate will drop so I could increase my cadence and therefore run faster.

So it's important that you can glean information off your stats, Garmin app and Strava to see what your body is doing, and also know how to apply that knowledge to your advantage going forward.

My watch talks to me as I run, telling me my current heart rate, my pace over the last 0.5k, the distance I have travelled etc. It also has a built in virtual running companion ( pacer) so I can tell if I am ahead of my pacer or behind my pacer and I can act accordingly. All of these features are fully customizable on the watch.

Jools2020
Jools2020Graduate in reply to MontyMooDog

I get it. I canโ€™t paste it on here. Iโ€™m going to have to go for a run around the garden and / or find the detailed user manual online to investigate. Obviously you need to know as you are running which zone you are in. Iโ€™m not sure if my watch has that capability. Thanks for your help. Iโ€™ll let you know.

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

๐Ÿ‘That's exactly it๐Ÿ‘

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

Here you go..

wareable.com/running/your-r...

Jools2020
Jools2020Graduate in reply to MontyMooDog

Thank you so much for your help with this. Iโ€™ll have to read this one tomorrow as my brain has gone into overload with all the info, but I really appreciate your time and effort in helping me to understand it all ๐Ÿ™ .

Jools2020
Jools2020Graduate in reply to MontyMooDog

Yes! Managed (eventually) to customise what appears on the watch as I run. Screen 2 is now heart rate showing the zones in a similar way to your watch ๐Ÿ˜€ Now to find out how to ascertain my maximum heart rate and how to set up the zones!

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

That's great. I'm guessing if you put your gender and age into your Garmin App settings and sync your watch it may do it for you!! ๐Ÿค”๐Ÿ˜

Jools2020
Jools2020Graduate in reply to MontyMooDog

That is true Iโ€™ll have a look. I may have done it already. Iโ€™ll check if I told the truth ๐Ÿ˜‚

Jools2020
Jools2020Graduate in reply to MontyMooDog

Read everything twice to understand! Reconfigured screen 1 of my watch to show cadence as well as pace, distance and timer. All heart rate data is estimated but that should do for now. Heart rate zones are all on screen 2 of my watch. I know what my heart rate should be when Iโ€™m running - it actually was mainly in those 2 zones yesterday anyway, but itโ€™s been a good exercise for me to understand. I certainly understand my watch much better, too! Thanks for spending the time. Now I just need to run faster.

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

That's great. To run faster you just need to increase your cadence. Don't try to increase your stride length. When you do a run try to find a way to post the Garmin data on the forum. I'll take a look and tell you what's what...๐Ÿ‘

Fitnotsofat
FitnotsofatGraduate

That's fantastic!! Well done. I love your positive attitude ๐Ÿ‘. Such a good idea to go and check out your local park run she says as she madly Googles where hers is ๐Ÿคฃ.

MontyMooDog
MontyMooDogGraduate in reply to Fitnotsofat

Thanks. Yes I've got to keep this up now as running has enabled me to come off my blood pressure tablets so need to make this part of my life..๐Ÿ‘๐Ÿ˜€

Ellaloux
EllalouxGraduate

Wow what a beautiful place to run! Well done on your 2nd 5k and what a brilliant time!!!๐Ÿ˜ƒ๐Ÿฅณ

MontyMooDog
MontyMooDogGraduate in reply to Ellaloux

Thank you. Hope you manage to get out soon too๐Ÿ‘๐Ÿ˜

Ellaloux
EllalouxGraduate in reply to MontyMooDog

Thank you!๐Ÿ˜Šmy shin was throbbing all day yesterday but seems okay today๐Ÿ™ˆ Think Iโ€™ll try a run on Wednesday or Thursday๐Ÿ˜„

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