Consolidation 16

[Jools2020]

This morning was chilly and misty - but just the kind of Autumn morning that I love! Donning my Lycra tights and long sleeved top, I set out on my warm up walk and spotted the sluice asking for a photo, so naturally I obliged! On the way there, a lorry driver beeped at me; look out Instructor57 this might happen to you! 😂

I had decided that today I would try a shorter, faster run, to see what I was capable of. I’ve always been one of the slower runners here, but have seen my pace slowly improve over the weeks. Last week on one of my 4K runs, I had a PB of 7:01/km but while I was running I saw 6:50 briefly on my watch. Tantalising! I wanted to get a PB of under 7:00/km. If I ran flat out, maybe I could do it! Plus, mixing up my runs with a shorter run was something I’d been thinking of, but hadn’t done yet.

So I set out at a reasonable pace. I didn’t know yet if I wanted to do 2 or 3 km, it would depend on my first kilometre pace. If it was quite fast, I would then go flat out for the second km and stop there. I start running and it seems quite fast. When my watch vibrates, it tells me 7:00. Right then! Flat out it is! Off I go. I think I might be jet propelled 😂! I know I can’t keep up this pace for long. Not yet, anyway. The kilometre seems to go on forever but at last it ends and I’ve done it! 6:35. I’ll take that, thank you!! Very satisfied with that run.

Felt strange returning home after only 2K!

MontyMooDog stats show I spent 50% of the run in Zone 5. Probably accurate! MHR 168. (MHR set in Garmin to 170)

[Instructor57 Graduate]

Well done Jools 👍

Reading this is like reading my plan for tomorrow!

A short faster run ! Exactly what you have just done and it will be less than 5k

And yes, it will be in tights 😂

Although I would be a little worried if a lorry driver beeps at me haha 😂

[Jools2020 Graduate in reply to Instructor57]

You are obviously following Julia’s Magic Plan! 😂 It seems to be working quite well.

As for the lorry driver, I laughed so much the neighbours must have thought I’d gone completely crazy 😂

[Instructor57 Graduate in reply to Jools2020]

Haha, ahh but Ju Ju is also Julia .

Anyway, I'm now thinking of changing my plan for tomorrow. 😬

[Jools2020 Graduate in reply to Instructor57]

Oh yes? What are you planning? Do tell!

[Instructor57 Graduate in reply to Jools2020]

That would be telling 😬

[Jools2020 Graduate in reply to Instructor57]

Haha, I’ll have to wait until tomorrow, then 😀

[Instructor57 Graduate in reply to Jools2020]

I just might save a quicker run for Saturday then I can submit it for my local virtual park run .

I'm really not sure yet to be honest ,

I'll probably decide on my warm up walk 😂

[Jools2020 Graduate in reply to Instructor57]

Decisions, decisions! 😀

[Frizzbomb67 Graduate]

Great pace! I’ve just whittled myself down to about 7:30 so you are much faster than me 👏🏻👏🏻. I’m going to start one shorter speed run per week now, partly to increase my pace and partly to help with fitting in runs with work. Think I’ll probably use the 5-10K app as they are guided interval runs but not actually do the longer runs. I’m going to adapt Ju Ju’s magic plan for the longer runs. I think 🤔 😂😂. Keep going 🏃‍♀️ you’re doing great!

[Jools2020 Graduate in reply to Frizzbomb67]

Thanks! I think we are pretty much the same. I have only in the past week or so managed to do 4K in under 30 minutes.

The improved pace on this run I only achieved because it was such a short run! I couldn’t keep it up - yet!

Mixing it up, and doing a longer, slow run once a week is the answer for me. More than that, I’m really enjoying running right now. The weather is cooler, which really suits me.

[Frizzbomb67 Graduate in reply to Jools2020]

Well done on the 4K. I just got to 3.95k yesterday. Sooooo close! Its great to see the progress tho in black and white. Amazing!

[Jools2020 Graduate in reply to Frizzbomb67]

Yes, it is! 😊 you’ll get there!

[Roxdog Graduate]

Sounds great! When I first saw the post I thought you'd run over 6k in that time! You definitely got a good pace there.

[Jools2020 Graduate in reply to Roxdog]

Thanks! Hopefully I will eventually be able to achieve that over longer distances 😊

[Lizcanrun Graduate]

Yaaaaaaay!

[Jools2020 Graduate in reply to Lizcanrun]

Thanks! Really enjoying my coffee after that run 😊

[MontyMooDog Graduate]

50% of time over lactate threshold seems about right if you've gone for it!!What was your cadence and your stride length?? Well done on giving it a go👍Look out for my post later on my run this morning. It may be of interest to you😁

[Jools2020 Graduate in reply to MontyMooDog]

Average Cadence 170, stride length .86

Oh yes, I went for it all right! 😀

Look forward to your post.

[MontyMooDog Graduate in reply to Jools2020]

With an average cadence of 170spm the SPEED podcast is becoming more and more attainable😁😁😁

[Jools2020 Graduate in reply to MontyMooDog]

One of these days! 😬

I actually looked for it the other day and couldn’t find it!

[MontyMooDog Graduate in reply to Jools2020]

nhs.uk/live-well/exercise/c...

[Jools2020 Graduate in reply to MontyMooDog]

Should have guessed that was coming 😬 ok, ok, I’ll have a go on Thursday 1-2-3-4

[MontyMooDog Graduate in reply to Jools2020]

😁When have I ever given you bad advice??😂😂The beauty of it is it locks you on to a specific steps per minute (spm) which is REPRODUCIBLE. I know the music is awful but the time soon passes. If you use the same route over time you are using a reproducible set of conditions and that means you are able to measure progress against a benchmark first run. Also the interval training is fantastic for your anaerobic fitness. Mix that with your long slow run for aerobic fitness and your PBs will fall like ninepins.....👍😀

[Jools2020 Graduate in reply to MontyMooDog]

You’re right. You haven’t 👍 It has to be worth a go for all those reasons 😀. If I’m concentrating hard I don’t much care about the music.

[MontyMooDog Graduate in reply to Jools2020]

But wait until next Tuesday. You've ran hard today so need to not overdo the anaerobic work. Honestly you will manage it no problem. The hardest part is dropping down to the slower pace between the interval bursts. But shortening my stride length purposely helped me do it. It may need a couple of attempts....👍

[Jools2020 Graduate in reply to MontyMooDog]

Advice taken 🙂 Next Tuesday it is. Thanks! 👍

[nowster Graduate in reply to MontyMooDog]

What's the cadence of SPEED? My natural cadence is already around 160/min.

[MontyMooDog Graduate in reply to nowster]

It's interval training with 165spm bursts...

[nowster Graduate in reply to MontyMooDog]

OK. I've downloaded all of the C25K+ podcasts already. I'll look into them next week once I have a few more consolidation runs under my soles.

[SueAppleRun Graduate]

Now thats very impressive just look at you go!!!

[Jools2020 Graduate in reply to SueAppleRun]

I was like superwoman 😂 Back to my normal snail’s pace on Thursday!

[nowster Graduate]

Great to see these gradual progressions happening. An incredibly atmospheric photo too.

"Season of mists and mellow fruitfulness"

[Jools2020 Graduate in reply to nowster]

Absolutely! I love those Autumn mists. Need to get out early with my camera on mornings that I don’t run.

[Tinytears60 Graduate]

That is brilliant - Jet propelled is right! 👍

what a pace 👏👏

Love the photo too - nice cool morning!

Well done - you’re improving on all runs .. slower, faster ... no stopping you 💕

[Jools2020 Graduate in reply to Tinytears60]

Haha “Don’t stop me now!” 🎶

Thanks, Jane! Wish I could keep that pace up - but, you know, I can feel improvement, I’m sure it’s the slow runs that I’ve started doing.

Hope your pain is easier today 💕

[Tinytears60 Graduate in reply to Jools2020]

Well it’s working!

A bit of Queen! Love that song 🎤 🎵

Yes ... much better today... plenty of RICE 👏👏

[Jools2020 Graduate in reply to Tinytears60]

So pleased it’s improving 💕

[Tinytears60 Graduate in reply to Jools2020]

🙏🏻💕

[acountrycabbage Graduate]

Jet-propelled..! That would indeed be helpful at times 🤣 But nope - all you! Well done! 🙌🏼

[Jools2020 Graduate in reply to acountrycabbage]

Thank you !

[MccHa Graduate]

Well done Jools 👏👏👏 what ever you are happy with is the right thing to do ... good on you 👍 good stats and run...

[Jools2020 Graduate]

Thank you, MccHa! 👍

[Hidden]

Gosh, that’s super quick, Well done Jools 🏃🏻‍♀️

[Jools2020 Graduate in reply to Hidden]

Thank you! 🙏

[wobbles_when_runs Graduate]

Wow I love your pictures!

Great pace and great run with the sound of it, well done 😊

[Jools2020 Graduate in reply to wobbles_when_runs]

Thanks! I do miss my photography. My camera is definitely calling me!

I was pleased with that PB today. It was a short run though. Hard work! x