Consolidation Run 10 -- A Not So Toxic 7K🏃

[MontyMooDog]

Back down the disused railway line for my long slow run this morning. Decided to stretch it out to 7K after a comfortable 6K on the same route previously. Ran at the top end of the aerobic zone on my watch (zone 3 yellow) and to keep it there it's really no more than a gentle jog. Body is working aerobically here so plenty of oxygen in to fuel the muscles and plenty of carbon dioxide out to rid the body of toxins. No lactate build up here hence no "Toxic 10" or Toxic 7K for that matter👍

All in all a pleasant run, had time to look around and time to concentrate on my running form. This is the "easy conversational pace" that we hear so much about and at the end was hardly drawing breath. What I have noticed is an ache across my upper back and shoulders and am hoping this is because I'm trying to hold myself better rather than my usual slouch!!😂

[PlymBorn]

Brilliant run !! ... well done ! 👏👏

I like the idea of running within zones or heart rate, but sadly do not have that functionality on my Apple Watch ... have thought about investing in a new one ... but after clothes, shoes etc ... will take some convincing to replace my Apple Watch ... which I’d be lost without !!

The run longer run slower activity is something I will now be following... tomorrow will be my first slow run (will be battling the pace demons!!)

[Jools2020 Graduate in reply to PlymBorn]

Does your Apple Watch have any functions concerning heart rate?

[PlymBorn in reply to Jools2020]

It does have a pulse / heart program but it’s not audible and delayed ... so I’d have to be constantly looking at my watch whilst running (unlike pace settings I can set which are audible)

[ThisGirlNowRuns Graduate]

Well done you!

Am going to give this a go in terms of a longer, slower run once a week - thought about adding 1K a week (along with perhaps one shorter (20/30 min) one and a 5K on the other - well that's the plan!).

Do you follow a guide or is that your heart rate zone, or set the distance/time before you head out?

[MontyMooDog Graduate in reply to ThisGirlNowRuns]

I did the same I think it was last week. Ran at 130bpm on my heart rate monitor on my watch for 6K and then stretched it out today to 7K which I knew would be around the hour mark. That's enough for me. After that distance I'm going to need a drink and don't want to take any with me😂

[Jools2020 Graduate]

I like it! 👍 and agree with everything you’ve said.

Interesting, too, to compare our stats as I did the same thing on Saturday.

Here are mine:

6.25 km duration 1 hour

Average Pace: 9:41/km

Average Cadence: 149 spm

Average speed: 6.2 km/hour

Average stride length: 69cm

Average heart rate: 124 bpm

🙂

[MontyMooDog Graduate in reply to Jools2020]

Yes very similar really and definitely the way to go to build overall stamina. Pace will come later as we get fitter👍😁

[MontyMooDog Graduate in reply to Jools2020]

By the way we've completed the magic plan for duration in the space of 2 weeks😂😂😂😂👍😎

[Jools2020 Graduate in reply to MontyMooDog]

Yes, I noticed that 😀 and wondered if I’d done too much too soon; but I’ve had no ill effects from either of my 1 hour runs, so I’ll continue with them for a couple of weeks before increasing the time.

[MontyMooDog Graduate in reply to Jools2020]

I think we're fine because we're not trying to melt the tarmac. We've got our watches set up right and limiting ourselves by HR. I'm sticking at 7K or 1 hour as after that I reckon I'll need a drink and don't fancy carting one around with me😂😂

[Jools2020 Graduate in reply to MontyMooDog]

Good point! 😂 I’ve also now got % of MHR set up on screen 1 of my watch. I’ll see how that works out, too. Love getting to know my watch! If I’m not doing my free OU courses in the evenings, I’m looking at stuff on my watch 😂

[MontyMooDog Graduate in reply to Jools2020]

Hahaha. Knowledge is power😂😂💪

[MontyMooDog Graduate in reply to Jools2020]

Something else I've thought about is I've got a small camelback which is a drinks bag in a haversack. There is a tube from the bag with a one way valve in so you can take sips and hydrate on the move. Trouble I've found is they get your back hot where the haversack sits but in the colder weather it might be OK. Carrying drink on my back is preferable to carrying something in one hand as the weight tends to make you lopsided. The drinks bit would only have to hold maybe half a litre so not heavy on your back🤔

[Jools2020 Graduate in reply to MontyMooDog]

My husband had one of those. He used it a lot on longer runs. He left behind a belt that carries two small containers that you can put water in. I might try those, although so far I haven’t felt the need for water when I’m running; they could be useful once I expand those hour long runs, or if I’m running in warmer weather.

[MontyMooDog Graduate in reply to Jools2020]

I guess the thing is to give it a go once the time comes. I know a few coaches at the local running club so will ask the question there too. Must admit after 7K I'm pretty parched😂🤣😜

[Jools2020 Graduate in reply to MontyMooDog]

If you are parched then perhaps you should be drinking before it gets to that stage. You’ve made me think. I’m going to use that belt on my long run Friday or Saturday and drink the water on my run. If I don’t drink it I can always tip it over my head if I get hot - oh no, wait! That would ruin my hair 😂

[MontyMooDog Graduate in reply to Jools2020]

Yes. Try it out. If I tipped it over my head I'd probably end up drier than before 😂🤣😭

[Jools2020 Graduate in reply to MontyMooDog]

😂🤣😂

[Bladerunner2049 Graduate]

I feel so much better if I keep in Z3 or 2. I find it really hard to get down a zone if I wander into 4 or 5, unless I stop and walk for 10 mins.

[MontyMooDog Graduate in reply to Bladerunner2049]

Yes just got to back off the pace but gradients make a big difference too. Hills soon bump your HR up😂😁

[Instructor57 Graduate]

Nice long run !

I just laughed looking at the stats I got AVG pace and AVG speed mixed up haha,

Now i read it again it makes sense 😂

I intend to look at a few slower longer runs 👍

[MontyMooDog Graduate in reply to Instructor57]

Definitely worth doing 💯👍

[Jools2020 Graduate in reply to Instructor57]

Do it, Ian! 😀

[Instructor57 Graduate in reply to Jools2020]

Haha, where did I hear that before i wonder 😂😂😂😂

[Jools2020 Graduate in reply to Instructor57]

😂😂😂

[Couchphoenix Graduate]

Well done MontyMooDog, 👏🏻that sounded a nice controlled pleasant run, 7k is the next distance I’m aiming to do. Achey back could as you say be because you were trying to run with a different posture....👍

[MontyMooDog Graduate in reply to Couchphoenix]

Yes I hope so. Just got to get used to it. 3 months ago I was very hunched over looking at my feet, gritting my teeth and swinging my arms across my body.😂

But thankfully got a bit fitter now so looking to improve my technique 👍