Consolidation Run 5-- Smart watch running to 6k

[MontyMooDog]

Decided a different approach for this run. Have already done a couple of 5k runs and tried the Stepping Stones podcast so decided to do a longer 6k run but keep my heart rate within the yellow aerobic training zone on my smart watch. For me the top end of the aerobic zone is just over 130 beats per minute.

Set an Oasis album going on the smart watch for company and off we go. After a 5 minute brisk warm up walk I set off down the disused railway track and got my heart rate up to 130bpm with a steady jog. Tried to concentrate on my running form so head up, look ahead, drop shoulders and use arms to help propel me along.

Finding it very comfortable after the rigour of the Stepping Stones podcast and just settle into an easy rhythm. Not worried at all about times or cadence or pace just content jogging along with my heart rate hovering around 130bpm.

Decided to run 3.5 k and then turned around for the home stretch. The track is now on a very, very slight incline uphill. My heart rate increases slightly and flickers briefly into the next zone, the anaerobic orange zone. So I back off the pace ever so slightly and it drops back into the yellow zone once more.

Pass 5k and feel fine and confident I can make the 6k. Reach the 6k point and have another 1k walk back to the starting point. Briefly consider carrying on running but no, 6k is enough today. Stop my watch and realise that I'm hardly out of breath!!

Get back to the car and watch tells me I have completed my 10000 steps for the day.

What would we do without all this technology ??😂👍😁

6.06k / 51:58 / 8'35"

[PhoenixRise Graduate]

Amazing! 😉

[Jools2020 Graduate]

Well done! 👍 That approach seemed to work perfectly for you for this run! It’s kind of what I was trying to do yesterday, but the zones I thought I had set up didn’t work as my watch though I was running in Zone 5 for 75% of the run, which of course I wasn’t.

[MontyMooDog Graduate in reply to Jools2020]

Hehe. It's a good job you wasn't else you wouldn't have made it home!!! 😂😂🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️😁Check the setting on your watch again. If you get stuck give me a shout👍

[Jools2020 Graduate in reply to MontyMooDog]

Haha yes, I realised that while I was running! And it was right near the top of the red zone as well! Not helpful.

Thanks - I’ll try it out again later 👍. I really need to get this working.

[MontyMooDog Graduate in reply to Jools2020]

Yes once you understand what is going on it means you can apply it much more efficiently into your running. Luckily I'm an ex medical scientist and my daughter an ex A level PE student but I'd imagine that it all could be quite baffling without that background. 🤔👍😁

[Jools2020 Graduate in reply to MontyMooDog]

Yes, indeed; but you’ve explained it pretty well so far!

[Dreambird Graduate]

That’s brilliant- I think I need this clever watch that you have that records your heart rate - you seem to have a great plan for your running. I’m still floundering around with no real plan but will try the stepping stones programme - it sounds like something that I might enjoy - if that’s the right word ! 👍😊🏃🏼‍♀️

[MontyMooDog Graduate in reply to Dreambird]

I'm just running 3 times a week. One 5k run, one longer slower run and one faster shorter run. I think that then covers all the bases😂😁

[Fitnotsofat Graduate in reply to MontyMooDog]

This is the plan I am trying to do as well. Out of interest which smart watch do you have?

[MontyMooDog Graduate in reply to Fitnotsofat]

Mine is an Honor Magic Watch 2. It comes in 2 versions. A 40mm face and a 46mm face. Mine is the 46mm as it has a built in speaker too. There are reviews on You Tube..

[Fitnotsofat Graduate in reply to MontyMooDog]

Thank you 😊

[MontyMooDog Graduate in reply to Fitnotsofat]

👍

[Dreambird Graduate in reply to MontyMooDog]

Thanks. I’ll have a look. 😊

[RunNewForestRun Graduate]

I’m new to all this still (wk2r2) and keep seeing references to consolidation runs - what are they?

[MontyMooDog Graduate in reply to RunNewForestRun]

Consolidation runs are for new graduates who have recently completed the C25k program. They help consolidate or bed in the progress that new graduates have made over the 9 weeks which is running non stop for 30 minutes. Good luck with the rest of your program.

[RunNewForestRun Graduate in reply to MontyMooDog]

Ah thank you, that makes sense