Consolidation 14 - Change of plan!

[Jools2020]

So, I was going to do a slower run this morning, but I wasn’t happy about the 4th km of my run on Monday when I had a stitch. I decided to try again and tidy up the whole run. Usually, I set out too fast and end up playing ‘catch up’ for the rest of the run and the splits are all over the place.

What if I tried to start off slightly slower and increase pace slightly for each subsequent km? When looking at the splits of more experienced runners, that is often what I see.

My warm up walk took me to the bridge with a view of the sluice, so after snapping a pre-dawn picture, I set off to ELO’s Mr Blue Sky to get me in the mood! 🎧 🎵

The run went exactly according to plan. First km pace was 7:26, so my idea was do-able. I carried on and did exactly what I set out to do. Don’t you just LOVE it when a plan comes together! I increased pace for every km. When I got to the last km I wasn’t sure if I could do it as I was pushing hard. I glanced at my watch at one point and noticed that my pace at that moment was less than 7, so I figured that my average for that km was surely going to be pretty good!

I shaved about 15 seconds off my previous 4 km time, but when I saw the splits I sighed with contentment. So neat and tidy 😂. Exactly what I wanted, with a PB for the last km. Average pace for the was the same as Monday, but the run felt much more comfortable doing it this way.

Splits: 7:26, 7:21, 7:15, 7:00

[Instructor57 Graduate]

nice one Jools 😬👍

yes it's great when a plan comes together !

great when you can keep it comfortable but increase the pace !

its good to know the hard work pays dividends 👍

great run !

and what a beautiful picture ! 😊

[Jools2020 Graduate in reply to Instructor57]

Thanks, Ian! 😊 Pic shows the Old Bedford River, which was constructed in the 17th century as part of the drainage of the fens. I live in a place with a fascinating history!

[Instructor57 Graduate in reply to Jools2020]

Fascinating history and great picture oppertunity 👍

[wobbles_when_runs Graduate]

Great planning has provided a great run, well done!

Great picture. Time to dust that Canon camera off I think and get back into it 😁

Although you’re doing g a fab job with your phone 👍🏻

[Jools2020 Graduate in reply to wobbles_when_runs]

Thanks! I think you may be right 💕 xx

[Scout37 Graduate]

You just keep on getting better and better!

[Jools2020 Graduate in reply to Scout37]

Thank you! Sometimes I can feel the speed waiting to be unleashed 😂. Seriously - it’s getting easier. Today when I glanced at my watch in the 4th km, my pace at that moment was 6:50. I couldn’t keep it up of course (yet!) but I was astonished! It was only a few weeks ago I was struggling to get under 9. Amazing! I was the everlasting slowcoach.

[RunWillie Graduate]

I love negative splits. So satisfying. I even managed it when I ran my 10k. A distant memory now with the new low heart rate training 😂 Keep enjoying your running.

[Jools2020 Graduate in reply to RunWillie]

I’ve found them so hard to do! Just got into a habit of starting out too fast. This one worked well - I know what you mean about satisfying. I sighed with contentment 😂. Long, slow run for me on Saturday in HR zone 3. Love doing that, too.

[RunWillie Graduate in reply to Jools2020]

Negative splits certainly didn’t help me as a new runner. I loved doing it even when I was on an easy run which made me always push my pace too much. I have had two injuries since completing C25K and the magic plan which is why I’m running very slowly now by heart rate. Keep doing what you’re doing👍🏻

[Jools2020 Graduate in reply to RunWillie]

Thanks for the advice. I will just concentrate on keeping in Zone 3 for my slow run and try to forget how neat and tidy negative splits look 😀

[Sandraj39 Graduate]

Lovely, lovely negative splits😍 - this is what we aspire to and is definately the best way to run. Well done - and especially for that PB!👍🙂

[Jools2020 Graduate in reply to Sandraj39]

Thank you so much! 🙏 😊

[nowster Graduate]

This is similar to how I plan to do things after tomorrow. Slower, longer and shorter, faster.

Also the group I usually sing with have done ELO's Mr Blue Sky in four part harmony in concert. It's complicated but great fun to sing. (Such activities are, sadly, on hold this year.)

[Jools2020 Graduate in reply to nowster]

I think it’s a good plan! Is it Rock Choir? I sang with them for 2 years and I know they have done Mr Blue Sky, I think before my time with them.

[nowster Graduate in reply to Jools2020]

No, just the local AmDram society.

[Birdlady64 Graduate]

Wow!

What a fantastic run. Great plan, perfectly executed and a PB to boot!!! 😁😁

Amazing photo too

[Jools2020 Graduate in reply to Birdlady64]

Thank you so much! 🙏

[Frizzbomb67 Graduate]

Wow! Great splits! The C25K stamina podcast works this way beginning at 150bpm, then 160bpm and finishing with 165pbm, although this may be too slow for you now! I enjoy it as a good 35 minute guided run (with Laura 😍) and I get to run the 165bpm downhill 😂😂

[Jools2020 Graduate in reply to Frizzbomb67]

Thanks! I’ve listened to the beginning of the podcast at home. As soon as I hear Laura counting the beat 1-2-3-4, I get really anxious as it sounds too fast and regimented. I’ll leave it a while and revisit it later at some stage.

[Birdlady64 Graduate in reply to Jools2020]

Yes! That kind of freaks me out a bit as well.

I have been saying I'll try the Speed one for a while now but I keep bottling it.

One day 🙂

[Frizzbomb67 Graduate]

I’m much slower than you with splits in the low 8mins and it’s just about right for me with a bit of effort needed for the 165bpm bit. Your splits are way faster than mine so you should manage it ok. The music is a bit mind numbing tho 😏

[Jools2020 Graduate in reply to Frizzbomb67]

I can do 165, my stats prove it - You’re right, I shouldn’t dismiss it. I will try it sometime soon 😀. My splits have only been that good for the last couple of runs, it’s a sudden improvement that has surprised me; perhaps the slow runs are helping 👍

[Tinytears60 Graduate]

Way to go Lady!

You are definitely finessing your runs on these consolidations 👏👏👏

A well controlled great paced run 👌💕

[Jools2020 Graduate in reply to Tinytears60]

Thank you, Jane! 😊

[MccHa Graduate]

Fantastic 👏👏👏 onwards and upwards 🏃‍♀️🏃‍♀️🏃‍♀️

[Jools2020 Graduate in reply to MccHa]

Haha, yes 👍