Consolidation Run 10 -- A Not So Toxic 7KπŸƒ - Couch to 5K

Couch to 5K

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Consolidation Run 10 -- A Not So Toxic 7KπŸƒ

MontyMooDog profile image
MontyMooDogGraduate
β€’27 Replies

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 matterπŸ‘

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!!πŸ˜‚

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MontyMooDog profile image
MontyMooDog
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27 Replies
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PlymBorn profile image
PlymBorn

Brilliant run !! ... well done ! πŸ‘πŸ‘

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 profile image
Jools2020Graduate in reply to PlymBorn

Does your Apple Watch have any functions concerning heart rate?

PlymBorn profile image
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 profile image
ThisGirlNowRunsGraduate

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 profile image
MontyMooDogGraduate 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 meπŸ˜‚

Jools2020 profile image
Jools2020Graduate

I like it! πŸ‘ 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

πŸ™‚

MontyMooDog profile image
MontyMooDogGraduate 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 fitterπŸ‘πŸ˜

MontyMooDog profile image
MontyMooDogGraduate in reply to Jools2020

By the way we've completed the magic plan for duration in the space of 2 weeksπŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ‘πŸ˜Ž

Jools2020 profile image
Jools2020Graduate in reply to MontyMooDog

Yes, I noticed that πŸ˜€ 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 profile image
MontyMooDogGraduate 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 meπŸ˜‚πŸ˜‚

Jools2020 profile image
Jools2020Graduate in reply to MontyMooDog

Good point! πŸ˜‚ 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 πŸ˜‚

MontyMooDog profile image
MontyMooDogGraduate in reply to Jools2020

Hahaha. Knowledge is powerπŸ˜‚πŸ˜‚πŸ’ͺ

MontyMooDog profile image
MontyMooDogGraduate 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 backπŸ€”

Jools2020 profile image
Jools2020Graduate 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 profile image
MontyMooDogGraduate 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 parchedπŸ˜‚πŸ€£πŸ˜œ

Jools2020 profile image
Jools2020Graduate 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 πŸ˜‚

MontyMooDog profile image
MontyMooDogGraduate in reply to Jools2020

Yes. Try it out. If I tipped it over my head I'd probably end up drier than before πŸ˜‚πŸ€£πŸ˜­

Jools2020 profile image
Jools2020Graduate in reply to MontyMooDog

πŸ˜‚πŸ€£πŸ˜‚

Bladerunner2049 profile image
Bladerunner2049Graduate

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 profile image
MontyMooDogGraduate in reply to Bladerunner2049

Yes just got to back off the pace but gradients make a big difference too. Hills soon bump your HR upπŸ˜‚πŸ˜

Instructor57 profile image
Instructor57Graduate

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 πŸ˜‚

I intend to look at a few slower longer runs πŸ‘

MontyMooDog profile image
MontyMooDogGraduate in reply to Instructor57

Definitely worth doing πŸ’―πŸ‘

Jools2020 profile image
Jools2020Graduate in reply to Instructor57

Do it, Ian! πŸ˜€

Instructor57 profile image
Instructor57Graduate in reply to Jools2020

Haha, where did I hear that before i wonder πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

Jools2020 profile image
Jools2020Graduate in reply to Instructor57

πŸ˜‚πŸ˜‚πŸ˜‚

Couchphoenix profile image
CouchphoenixGraduate

Well done MontyMooDog, πŸ‘πŸ»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....πŸ‘

MontyMooDog profile image
MontyMooDogGraduate 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.πŸ˜‚

But thankfully got a bit fitter now so looking to improve my technique πŸ‘

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