Consolidation 6 - Long Slow Run

[Jools2020]

After my epic 5K run on Wednesday 😆 I had 2 rest days (mainly due to the fact that I overslept yesterday!)

Today was promising to be another hot one, even in the early morning. I don’t cope well in the heat, so I had already decided to do a longer, slower run, keeping in the aerobic heart rate zone. I had previously set up my watch on Screen 2 to show me all the zones as I run and my position on them according to my heart rate. Thanks to MontyMooDog for patiently helping me to understand it all 😀.

So - stretches and warm up walk done, music 🎧 🎵 on and off I go! I set off a little too quickly. I’m watching the zones and I’m surprised at how slowly I’m running. Really? THAT slowly? I briefly consider ditching the whole idea!

I’m not bothering with all the usual stuff - pace, cadence, distance - it’s taking all my concentration to keep in the right heart rate zone. My brain just wants to go faster! I realise that for all my consolidation runs I’ve been pushing myself really hard. Maybe even back as far as Week 7. Somewhere around 10 minutes in, I settle into the pace. I have time to consider how I’m running. I have time to look around.

I turn up the Deadend Track. This time on Wednesday, I was already breathing hard, but today I hardly notice it - even when I come back out on the main road. As I come back into the village,I see a dog walker I know. I have a brief conversation with her as I run past!

I check my watch and am surprised to see that I’ve been running for 50 minutes. I decide to make it an hour as it’s so close. I run past my house. A few minutes more and I’ve been running for an hour! I see that I’m close to 6K but decide I’ve pushed the distance far enough for one day. I’ve just run for an hour and I’m not even out of breath! It’s been a bit of a revelation.

[MontyMooDog Graduate]

What else can I say. Absolutely brilliant. You're smashing this consolidation.😂🏃🍷😁

[Jools2020 Graduate in reply to MontyMooDog]

Yep - smashing it slowly today! 😂

[Instructor57 Graduate]

Well done Jools , we were obviously both out running at the same time !

yes running by your heart rate zone is a good way to go !

i have a polar pacer heart rate monitor with a chest band (i don't use it for my running but i do know my personal zones)

i actually bought it 23 years ago when i gave up smoking and joined a gym ! haha

its a good way to get a longer comfortable run as you have shown by running for an hour !

its amazing isn't it ! when we think back to week 1 and struggling to run for 60 seconds !

its also great like you say to come back , recover very quickly and not be out of breath !

Well Done ! 😬👍🏃‍♂️

[Jools2020 Graduate in reply to Instructor57]

I know! From 60 seconds to 60 minutes 😂

[Scout37 Graduate]

Amazing...you are still inspiring me to get better. It was a glorious morning for a run, wasn't it?

I'm still going strong, but awfully slowly lol. Much much slower than you! But as you say, being able to do it without puffing for air is such a joy.

You'll be at 10k in no time!

[Jools2020 Graduate in reply to Scout37]

Thank you! It was lovely at 5.15. Started to get warm by the end of the run.

Slowly doesn’t matter! I just proved that today 😀 x

[Hareshaw-Granny Graduate]

Wow, Jools that’s some run, well done, must give that a go. We’re learning so much here.👍👍

[Jools2020 Graduate in reply to Hareshaw-Granny]

Thanks! You’re right about learning so much. This was something I had to force myself to do! After weeks of pushing myself, it was hard at first to run so slowly. I now realise that consolidation isn’t just about pushing to cover increasing distances in shorter time periods, but about mixing your runs.

[MontyMooDog Graduate in reply to Jools2020]

You've hit the nail on the head👍😁

[SueAppleRun Graduate]

Slow really is the key then, really enjoys reading that thanks

[Jools2020 Graduate in reply to SueAppleRun]

Thanks! My next run will be short and faster! Maybe 2 or 3K.

[SueAppleRun Graduate in reply to Jools2020]

It’s good to mix them up

[Jools2020 Graduate in reply to SueAppleRun]

I’m only just realising this 😀

[SueAppleRun Graduate in reply to Jools2020]

I’m following a plan and it’s weird to be doing as i’m told again after doing my own thing this year

[nowster Graduate]

Amazing! I must try that at some point.

I was deliberately trying to keep the heart rate today lower than Thursday's run by reducing the pace, and succeeded except for the last 5 mins. It was still higher than the aerobic range, though.

[Jools2020 Graduate in reply to nowster]

It was difficult to do, more so at the beginning!

[PlymBorn]

Wow Julia ... an hour ! That is fantastic ... remember struggling with a minute ... 😮😩

I like the idea of the aerobic heart zone running .... something I think I’ll try ... that said I don’t think my Apple Watch is set up for that ... so might be the time to buy a runners watch

Very impressive run 🏃‍♀️ 👏👏

[Jools2020 Graduate in reply to PlymBorn]

Thank you! Yes, maybe time for new goodies 😀👍

[wobbles_when_runs Graduate]

Look at you, 1 hours running! Well done 👏🏻👏🏻

[Jools2020 Graduate in reply to wobbles_when_runs]

Thank you 🙏

[Runningbird56 Graduate]

That is truly amazing, well done you, you really have smashed it 🥳🥳😁

[Jools2020 Graduate in reply to Runningbird56]

Thank you! Definitely smashed it slowly 😀

[Tinytears60 Graduate]

60 minutes constant running!... woweeeee!

You are a legend!.. THAT calls for a treat!.... what's your preference... a running treat or a non running treat!

Seriously 1 hour - Wow! Impressive Lady!

[Jools2020 Graduate in reply to Tinytears60]

Thank you, Jane! 😘 I could only do it because I was running so slowly. I treated myself to a Costa and a rather large slice of cake! ☕️ 🍰

[Fifitrixiebell73 Graduate]

Jools! This is fantastic! You're really going for it. 10k on the cards?

[Jools2020 Graduate in reply to Fifitrixiebell73]

Thank you 🙏. I’m certainly not ruling it out! 😊