After a couple of interrupted nights sleep, one because of hunger pangs (cured with two bowls of bran flakes at 02:30) the other because guts, neck and lower back all giving me gyp, I didn't really feel up to it this morning. I had overslept by an hour and still felt knackered and achey but I went for it anyway. First 90sec run was 'orrible, right calf ache (tightness), with right hamstring ache (tightness) but I ran on, I couldn't let Jo down now, could I? First 3min run was OK -ish , I always seem to have aches in the first run rep that ease for the 2nd rep. Ran on still feeling tired and not enjoying it that much. The last 60secs of the running were a real slog but I got to the end.
Checked the Samsung Health app when I got in to the office, as I always do, and saw that my 2nd and 3rd km were 06'39" and 7'01" respectively and I had spent 5minutes in Z5 and 10m Z4. In other words no wonder I felt spent towards the end, I had worked too hard (ran too fast) at the beginning and suffered for it later. I suppose that my pacing wasn't what it has been because my head not clear this AM, but you know what? I got through the session anyway and feel quite proud of myself now. Especially as the scales tell me that I have lost 9Kg since starting C25K and making better food choices under 3 weeks ago.
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Bogshuffler
Graduate
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Well done. I felt the same this morning on my last run week 3. Mind was yes body was no. Same as you the first run always the hardest, my cool down was horrible on my calves this morning. I tired to pick up my pace but am suffering now with my recovery.. check my pulse and still quite high. Will slow down a bit next time.
Hi John, I don’t have a Fitbit etc - only just completed wk3 so a newbie still. I take my oxygen and pulse gadget when I go out. I stop after the last run and pop it on my finger. Then when I arrive home after the 5 min cool down I redo the test, then I redo after 10 mins. I have only started monitoring it start if wk3 but today my heart rate was 155 at the highest, r2 was 145 and recovery 87 but today 100. Just gives me an idea of my fitness levels. Today I upped the pace, which clearly showed on my numbers. Will be pacing it slower next run. BTW I’m 50yr so should be aiming about 145 I think 🤔
Honestly, your HR shouldn't really be a focus during C25K - unfortunately, all these gadgets make it inevitable that some beginners get unnecessarily interested in it!
As for pace, why did you increase? Simply no need to - just focus on a nice slow easy pace for the whole program - distance is irrelevant too, despite the title.
For a 50 yr old, your easy jog pace should be around 130 bpm, but ... you're a beginner runner, relatively unfit and inexperienced with regard to pacing... so just RELAX , take it easy and enjoy! If you insist on look at your HR, then focus on your resting HR - that will show significant improvement over the coming weeks, along with your blood pressure.
Heart rate is monitored by Samsung wearable watch. I don't observe of the tech whilst running, but rather just look at the data summary afterwards, and then only to help explain how I felt during and after the run. I know that I started too fast in week 1 but thought I had got the hang of a good sustainable pace (slow jog) in wk 2 and how I felt and the data bore this out for W3R1. The figures this AM explained why I didn't feel comfortable and are a reminder for the next run to keep to a sustainable slow jog.
You're doing so well! Well done on powering through even though it felt tough. It sounds like you're possibly going a bit too fast, though. Maybe consider slowing down a little bit so your body has time to build the stamina and strength for the later weeks? Sounds like you're smashing it though!
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