Wk 5 R2 done 🎉 but I need to put brakes on (I think 🤷🏼‍♀️) - Tips ?

[RacingintheStreet]

This run went fine but I did feel I was having to manage my nerves a bit 🤷🏼‍♀️

The first 8 mins went great , kinda flew by after first 1/2 mins of getting going .

This morning was the first morning I’d remembered to use the tracking on my Fitbit.

I haven’t done this so far as I feel I’ve gotten into enough of a ‘fankle ‘ with my phone, app vs podcast , music etc.

It recorded for first 8 mins a pace of 7.27 and second one 7.17.

I don’t think I’ll do it again as I don’t want the distraction of starting to look at these things yet but My question is do I need to slow it down ?

When I run I do every now and then ‘pull back’ a bit even though I think I’m doing it slowly. When I do this I do find I can be slower.

I don’t want to jeopardise my progress if this is too fast .

I may have a very red face if someone replies no it’s a snails pace 😂😂

The very idea that I’m too fast 😂🤣🤦‍♀️

However if it is too fast any tips on how to KEEP it slow ( consistency) ?

Thanks 🙂

P.s. another lovely Autumn morning 🍂🍂

[Instructor57 Graduate]

well done on completing week 5 run 2.

the pace to go for is what's called a conversational pace .

so you could run and speak full sentences without gasping for breath , this is how you will be able to gain strength and stamina without risking injury .

hope that helps 👍

[RacingintheStreet Graduate in reply to Instructor57]

I have actually tried just talking (ranting) to myself to see but it’s hard to keep it up 😂

[Peachy40]

If the pace is comfortable, I'm not sure why you would want to slow it down. If you didn't deliberately speed up for this particular run, it's likely the pace you've been doing.

Personally I find it painful to run too slow...or slower than my usual pace.

Your recorded pace seems strong to me. Well done. ☺

It's also not unusual to see a faster pace in the 2nd half of a race as you get your momentum going.

[RacingintheStreet Graduate in reply to Peachy40]

Thank you , it’s the great thing about asking a question here is you get a different perspective To what’s in your own head.

I imagine as you begin to get some running under your belt you start evolving as ‘ you the runner’ .

I’m just keen to give myself the best shot at this 20 minute R3 😂

[Peachy40 in reply to RacingintheStreet]

I felt when I did it, it became more mental than physical. You'll do it and be amazed that you did it!

And if you're anything like me, you'll try to do 10mins and it'll be...why am I struggling?!...😂

Good luck. You'll smash it and your current pace is good.

[Jell6 Graduate]

Seems like a nice pace to me.

If you can go slower that will help you with the longer runs, and slower builds those running legs and stamina nicely.

You don't want to kill your pig as my Nana used to say. I never totally knew what she meant, but I think it applies 😅

Lovely sky, enjoy the next one 🤩

[RacingintheStreet Graduate in reply to Jell6]

😂😂 Our gran was like that ! I’m learning EVERYTHING they said was right 👌😂

Yes I’m keen not to blow it and will just ‘cool my jets’ a wee bit for this 20min run3 👍🐌

[IannodaTruffe Mentor]

Well done.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

Say this sentence out loud "Am I going slow enough to enable me to speak this sentence in one easy out breath?" If you cannot, you are going too fast.

You don't have to keep talking to yourself, just check now and then until you become familiar with the effort level.

An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

[RacingintheStreet Graduate in reply to IannodaTruffe]

Many thanks for the info.

I suspect I should try and pull back more and put more focus on the conversational aspect.

Progressing from a good foundation is what I’m keen to do.

👍🙂

[grumpyoldgirl Graduate]

There's lots of advice on here telling people to slow down, but that's usually the ones who finished their last run on the verge of collapse, or who didn't finish it, or hated it and need a reason to do the next run.

It sounds like you're already modifying your speed when you feel you're overdoing it. Your pace sounds fine, but it depends on your personal fitness. Some will be faster, some will be much slower, that's why conversational pace is so useful, it applies to everyone.

[RacingintheStreet Graduate in reply to grumpyoldgirl]

Many thanks , I’m going to try and focus on the ‘conversational’ pace ( not the ‘ranting pace’ ) for this wk5R3 on Monday morning

..... and make sure the weekend gives me nothing to rant about