Consolidation 10 - Pace Improving

[Jools2020]

My first run of the week, and this is my Zone 4 30 minute run! (Well, it turned out in mostly Zone 5, so I’ll be tweaking the settings again!)

I left at my usual silly o’clock time, hoping that the air quality would be better this morning, and fortunately it was 🙂. I enjoyed the faster pace in contrast to my very slow run on Saturday. I didn’t really watch the zones as I was running, although I did glance at my watch to check I wasn’t about to push myself too hard at the beginning. I’ve added another setting to my watch - percentage of MHR and I was pleased with how that worked. I ran with the aim of pushing myself a bit today, listening to the music 🎧 🎵 on my playlist.

First 3 kilometres were straightforward, but I definitely had to work hard for the last kilometre to try and maintain pace. I did it though, and I managed 4K in just over 30 minutes as well as achieving a few personal bests into the bargain! I was pretty happy with the pace - my fastest so far.

I definitely approached this run differently now I know it’s just once a week. My next run will be Fartleks and the last run of the week will be an hour long slow run (which is my favourite!)

[MontyMooDog Graduate]

That's great running there Jools👍 Glad to see you've got yourself a weekly plan mapped out now too👍😀

[Jools2020 Graduate in reply to MontyMooDog]

Thanks! Yes, I think I will enjoy this plan and because I know I won’t be pushing this hard on every run, I enjoyed it! 😊👍

[Vinchie13 Graduate]

Way to go Jools. What are the Zones.. got a Garmin ordered so hopefully I can set some goals as well. Keep on running 🏃🏻‍♀️

[Jools2020 Graduate in reply to Vinchie13]

Thank you 🙏. Heart rate zones are divided into 5 according to your effort and heart rate. You can set your watch to see the zones as you run. Hope you enjoy your new watch and finding out more! 👍

[Instructor57 Graduate]

Nice one Jools ! 😬👍

was it raining for you as well ?

haha, my next run will also be Fartleks, they are fun ! 😂

[Jools2020 Graduate in reply to Instructor57]

Thank, Ian! No rain here, we had rain and storms yesterday! The storms cleared the air for easier running today 🏃‍♀️🏃‍♀️🏃‍♀️

[Fifitrixiebell73 Graduate]

Fantastic Jools! You've really got this running lark sussed.

[Jools2020 Graduate in reply to Fifitrixiebell73]

Thank you 🙏 . Hopefully, yes!

[Bontobpat Graduate]

You are progressing so well. I did consolidation run 7 this morning. I was slower than last week but my heart rate stayed lower which I thought was a positive. I haven’t attempted to push too far beyond about 31 minutes yet, and so far have only gotten to 4.35km but I keep reminding myself that if I never do more than this then it is still ok.

[Jools2020 Graduate in reply to Bontobpat]

Thank you. Yes, of course it’s OK! As long as you are off that couch and out running 🏃‍♀️🏃‍♀️🏃‍♀️. Have you thought about doing a slightly longer, much slower run, just to mix it up a bit? Forget about distance, just run slowly. It was a revelation for me to try it, and it’s really good for your body to do that regularly. 👍

[Scout37 Graduate]

Sounds like you have it all sorted!

[Jools2020 Graduate in reply to Scout37]

Well see 😂 things can always change!

[Tinytears60 Graduate]

Wow Julia - you sound so organised in your approach!.. and I'm super impressed with your pace here AND the 1 hour run!..... Look at you go Lady!.....

That's just brilliant!...

I can only see your Graduate badge and not the graduate 60?... or is it cos I"m on couch to 5k?....

x

[Jools2020 Graduate in reply to Tinytears60]

Thanks, Jane! Graduate 60 minute badge is only visible on the Bridge to 10k forum. Bit disappointing as I don’t post in there !

[Tinytears60 Graduate in reply to Jools2020]

Aww never mind!.. At least you have earned it! Well done!

I don't post in there either..... my heart is with the C25k family!

[Jools2020 Graduate in reply to Tinytears60]

Same here!

[f1madman Graduate]

Nice, that's a decent pace you've got going there!

[Jools2020 Graduate in reply to f1madman]

Thank you! I’ve always been one of the slower runners, but it is slowly improving 😊

[Birdlady64 Graduate]

Fantastic stuff - and a pretty good pace too!

You are so organised - I kind of just go out and start running and then see how I feel/what happens. I kind of miss the structure of the plan so I decided to sign up for next months ju-juu's Magic 10 - eek!

[Jools2020 Graduate in reply to Birdlady64]

I like structure. But it’s not set in stone - I could change it. Good idea for Ju ju’s magic 10! I think it will suit you!

[Birdlady64 Graduate in reply to Jools2020]

It's a bit of an investment in terms of time though. I'm quite slow so 10k will take quite a long time, but as I've been doing 45+min runs already the time option seems a bit of a cop out. It will probably be fine whilst I'm still working at home, but there's no way I could fit it in with commuting back into London again. Plus it looks like the local pool is opening again so I need to fit in 2 or 3 swims a week as well

[Jools2020 Graduate in reply to Birdlady64]

I want to swim, too and I think our local pool is already open, but I’ve checked their arrangements and they don’t seem safe to me.

Sounds like you need more hours in the day! I do plan to get to 10K. But it will probably be a very gradual process as I increase my long, slow runs. I’ve got to 6.25 km in an hour so far 😂. No rush!

[Birdlady64 Graduate]

Never enough hours in the day 😂

I haven't seen the details yet of how they're planning to operate but if I don't like the sound of it then I won't go

I'm sure you will get to 10k - slow and gradual sounds sensible. And if the magic plan starts getting to much then I'll just drop out of the group and do my own thing again.

[Jools2020 Graduate in reply to Birdlady64]

Sounds good! You could always modify Ju Ju’s plan to suit you if you decide to drop out.

I did have a look at it. But the 60 minutes - well, I’ve already done that! And the distance work I didn’t think I could keep up with. I run flat out on a really good day to get 4K in 30 minutes. I’m not increasing that any time soon 😀. And I’m only doing that kind of running once a week.