πŸƒ130bpm on the way out --140bpm on the way ba... - Couch to 5K

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πŸƒ130bpm on the way out --140bpm on the way backπŸƒ

MontyMooDog profile image
MontyMooDogGraduate
β€’15 Replies

Back on the disused railway line today for my 7K long slow run. I have run this before but only 2 weeks ago so knew what was in storeπŸ˜€If you recall the route is slightly downhill from the start. I run 3.5K to the road bridge and then turn round and run slightly uphill to the start/end. I keep my heart rate in the aerobic zone at 130 beats per minute.

So off I trot and get my heart rate up to 130 at a nice easy pace. I'm thinking about running upright with my arms at 90 degrees at the elbow. Head up, shoulders relaxed and looking ahead 10 to 15 strides. I'm swinging my arms in a vertical plane and this is helping me drive forward. So basically I'm running in a BOX with my head at the top of the box and my arms at the sides of the box.πŸƒπŸ˜I'm thinking about my running FORM because I know if my form is good I'm being more efficient πŸ‘

I get to the road bridge and turn round and start the slightly uphill back leg. I know that if I run at the same pace my heart rate will increase because I'm working against the incline. But I'm hardly puffing so decide to run the back leg at 140 heart beats per minute. Get back to the start and still nowhere near puffing and then I look at my stats........

This is the improvement in just 2 weeks...

Date. 18/8. 1/9

Distance. 7k. 7k

Time. 59:45. 51:47

Pace. 8'31". 7'23"

Ave HR. 130. 136

Ave cadence. 144. 155

Stride. 0.81. 0.87

Steps. 8649. 8067

This has been a massive eye opener for me😁 Can't believe the progress made over the same route, at the same distance in just 2 weeks and it felt like the same effort put in too. Biggest gain is reducing my 7K time by 8 minutes !!!πŸƒπŸƒ

Happy running everyone !!πŸƒπŸ˜€

15 Replies
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Jools2020 profile image
Jools2020Graduate

That’s quite an improvement.

So..... why has your stride length increased?

MontyMooDog profile image
MontyMooDogGraduate in reply to Jools2020

Increased cadence and some stretching πŸ˜πŸ‘

Jools2020 profile image
Jools2020Graduate in reply to MontyMooDog

Well, it obviously worked. Well done! πŸ‘πŸ‘ a significant improvement without extra effort! Got to be good πŸ™‚

MontyMooDog profile image
MontyMooDogGraduate in reply to Jools2020

That's what I thought πŸ˜€ It's like getting something for nothing πŸ˜‚πŸ˜‚

Awesome πŸ‘πŸΌ what an improvement!

MontyMooDog profile image
MontyMooDogGraduate in reply to girlsjustwannarun

Thanks. Just shows what this program can doπŸ‘

Frizzbomb67 profile image
Frizzbomb67Graduate

Wow! Great improvement πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»

MontyMooDog profile image
MontyMooDogGraduate in reply to Frizzbomb67

Thanks. Can't believe how much progress we've madeπŸ‘

Instructor57 profile image
Instructor57Administrator

Great run !

What a difference ! πŸ‘

MontyMooDog profile image
MontyMooDogGraduate in reply to Instructor57

Thanks. Not sure about your lycra leggings this weatherπŸ€” I was quite warm with long compression socks. Ran with a hooded top the other day and was sweltering after about 200mπŸ˜‚. Definitely need something for the winter thoughπŸ˜€

Instructor57 profile image
Instructor57Administrator in reply to MontyMooDog

Yes, I'm wondering about the morning to be honest , the forecast for my run time here is 11 degrees, my last run was 6 so I might stick to the shorts tomorrow

MontyMooDog profile image
MontyMooDogGraduate in reply to Instructor57

Was 11 here today and was fine in shortsπŸ‘

VPOLLIE67 profile image
VPOLLIE67Graduate

Amazing MontyMooDog πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»

MontyMooDog profile image
MontyMooDogGraduate in reply to VPOLLIE67

Thanks. Trouble is I didn't really do anything much differentπŸ˜…

Bogshuffler profile image
BogshufflerGraduate

Saved this post for when I graduate :-)

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