Consolidation 22 - Back to the beginning - Hel... - Couch to 5K

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Consolidation 22 - Back to the beginning - Hello again, Michael!

Jools2020
Jools2020Graduate
โ€ข41 Replies

So I went back to W1 R1 and ran faster during the run parts and jogged during the walking parts.

Had to go back to Michael, cap in hand, asking if he would forgive me for cutting him loose so abruptly. Luckily he seemed cool with it, but he did sound a bit distant to start with ๐Ÿ˜€.

It did seem odd going back in time and hearing him talk me through the very first run! Warm up walk over, Santana through the headphones and I was off on a sprint. I was just thinking that I couldnโ€™t keep this up for long, when it was over. How did a minute seem so long on my very first run? Slowed down to a jog. Going well!

I was working on a lane in the village where tarmac had recently been laid. It was perfect to run on and I knew there would probably not be any cars so early. However, I realised halfway through that Iโ€™d forgotten to record the run. It was the shock of hearing Michaelโ€™s voice again! I recorded the second half, just for interest, but the first half was definitely faster. My stats on Garmin show that I was running 54% in Zone 5 and the rest in Zone 4. Yep! Seems about right, I was certainly pushing it for those runs - felt good, though!

All in all I really enjoyed doing this. 60 seconds running at a time seems to work for me and Iโ€™ll repeat it next week. Itโ€™s a shorter workout, approx 18.5 minutes, excluding the warm up and warm down walks. Distance approx 2.4 K. My legs certainly knew Iโ€™d been running!

Whooper Swan pic from my archives because we are expecting them back here sometime soon and itโ€™s always exciting to see them return, sometimes hundreds at a time ๐Ÿ˜€

41 Replies
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Mum2N
Mum2NGraduate

Love this. I've found Michael to be very forgiving ๐Ÿ˜. I did W5R1 today and for the last minute of each run I upped the pace. Its fun playing around with it. I'll give the W1 a touch of the Jools2020 . . . .

Jools2020
Jools2020Graduate in reply to Mum2N

๐Ÿ˜‚ Wish I could take credit for it, but it was recently suggested to me by nowster when I couldnโ€™t do the Speed Podcast! ๐Ÿ˜€

nowster
nowsterGraduate in reply to Jools2020

I can't take credit for that idea, only for suggesting it. ๐Ÿ˜‰

Jools2020
Jools2020Graduate in reply to nowster

I think itโ€™s been done by a number of people on here ๐Ÿ˜€

hamit
hamitGraduate

Nice pic, if only you got the swans reflection in. Sorry I am a reflections fan.๐Ÿ‘๐Ÿ˜

Jools2020
Jools2020Graduate in reply to hamit

Thanks, Hamit! I like reflections too; but for this image I cropped most of the refection out as the focus was the swanโ€™s feet as it came in to land on the lagoon. The complete reflection just didnโ€™t work. ๐Ÿ˜€

hamit
hamitGraduate in reply to Jools2020

Been thereโ˜น

MontyMooDog
MontyMooDogGraduate

Good running there. Looks like you've got your very own version of the SPEED podcast๐Ÿ˜ Cracking photo too ๐Ÿ‘

Jools2020
Jools2020Graduate in reply to MontyMooDog

Thanks - yes, thatโ€™s true, but shorter periods of running, which suits me better right now! I can extend that more gradually by working through the programme again ๐Ÿ˜Š

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

Cannot see how this is shorter than SPEED podcast interval??

SPEED is 6 reps of 1 min run and 1 min jog

W1R1 is 8 reps of 1 min run and 1 min jog/walk

Instructor57
Instructor57Graduate

Great picture jools ๐Ÿ˜๐Ÿ‘

And yes, I first saw this method posted on here a couple of months ago and thought it sounded better to me than the speed podcast , although I haven't tried either yet ๐Ÿ˜

Glad you enjoyed it ๐Ÿ‘

I was going to do a slow run today but it was that slow I forgot to get out of bed ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

Jools2020
Jools2020Graduate in reply to Instructor57

Thanks, Ian ๐Ÿ˜Š, canโ€™t believe you would prefer to stay in bed rather than get up and run ๐Ÿ˜‚.

I didnโ€™t post this one to Strava because I didnโ€™t start recording until halfway through, but Garmin gave my best pace at 4โ€™54โ€. I bet I didnโ€™t do that for long ๐Ÿ˜‚

Give it a go, you might enjoy it! ๐Ÿ‘

Instructor57
Instructor57Graduate in reply to Jools2020

Haha, too late now , I'm soaking in a bath and reading up on the MAF method before I start work .

Yes it's amazing to see what some of the short bursts are ๐Ÿ˜

I will run tomorrow ๐Ÿ‘

Jools2020
Jools2020Graduate in reply to Instructor57

Had a quick look - interesting! Iโ€™m a believer in slow running as you know. Thatโ€™s what Iโ€™ve been doing on Saturdays without fully understanding the science behind it. I just know itโ€™s good, but most of all, I just love my slow runs. It really clears my head and itโ€™s just me and the early morning.

Instructor57
Instructor57Graduate in reply to Jools2020

Yes, I think the fact that you love them is enough !

If the secondary effect is fitness, then even better ๐Ÿ˜๐Ÿ‘

Jools2020
Jools2020Graduate in reply to Instructor57

I agree ๐Ÿ‘

MontyMooDog
MontyMooDogGraduate in reply to Instructor57

Cannot see how this is shorter than SPEED podcast interval??

SPEED is 6 reps of 1 min run and 1 min jog

W1R1 is 8 reps of 1 min run and 1 min jog/walk

Instructor57
Instructor57Graduate in reply to MontyMooDog

Absolutely, i didn't say it was shorter ๐Ÿ˜‚

MontyMooDog
MontyMooDogGraduate in reply to Instructor57

Sorry meant this for Jools lol๐Ÿ˜‚

Instructor57
Instructor57Graduate in reply to MontyMooDog

๐Ÿ˜‚๐Ÿ‘

Jools2020
Jools2020Graduate in reply to MontyMooDog

I donโ€™t get it ๐Ÿ˜‚ then why couldnโ€™t I do it? The beat seemed odd on the podcast - maybe it was on the โ€˜offโ€™ beat. Maybe I just cope better running without the beat?

Jools2020
Jools2020Graduate in reply to Jools2020

Oh, wait. W1 R1 is 90 second jog/walk. That could have made all the difference.

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

Sorry my bad. Yes 1 min run and 1.5min walk. Can't believe we got so much rest back at the start lol๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

Jools2020
Jools2020Graduate in reply to MontyMooDog

60 seconds of Michael was much shorter that 60 seconds of Laura on the podcast!

MontyMooDog
MontyMooDogGraduate in reply to Jools2020

Haha..... ๐Ÿ˜‚๐Ÿคฃ๐Ÿ˜…

Bontobpat
BontobpatGraduate

I do like reading your posts after your runs. I have still just been doing the standard 3 x 30 minutes mostly, but I like the sound of this one. I think next week I will start mixing it up a bit. Great photo of the swan. Keep the updates coming!

Jools2020
Jools2020Graduate in reply to Bontobpat

Hi there and thank you! ๐Ÿ˜Š Definitely good to mix up the runs a bit. Whooper swans come from Iceland every year to overwinter in the UK. One of their preferred places is close by. We have thousands in the area of the Ouse Washes every year.

Bontobpat
BontobpatGraduate in reply to Jools2020

I had to do a web search on what โ€˜Ouse Washesโ€™ was! Who knew the running blog was going to educate me in other ways too. We have a large variety of birds in and around our garden. My husband is often trying to get a photo, particularly the rainbow bee eaters who are a challenge to snap when they take the time to land and beat insects to death on a branch.

Jools2020
Jools2020Graduate in reply to Bontobpat

As I typed โ€˜Ouse Washesโ€™ I wondered if you would do a web search for it. I did the same for the rainbow bee-eater; what a beautiful bird! We are both expanding our knowledge.

MccHa
MccHaGraduate

Great going Jools2020 ๐Ÿ‘๐Ÿ‘๐Ÿ‘ Glad you enjoyed your run with Michael ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Jools2020
Jools2020Graduate in reply to MccHa

Thanks, MccHa! Michael and I are a team again ๐Ÿ˜€

Me and Mike have a love hate relationship. I mostly hate him.

Jools2020
Jools2020Graduate in reply to Maxi80

Switch to another coach! Heโ€™ll get over it ๐Ÿ˜ฌ

Tinytears60
Tinytears60Graduate

Aww Iโ€™m silly but feel a little emotional that youโ€™ve returned to our trust coach Michael...

What a fab idea tho - I might try that .... still taking it easy so that would be just the trick for me!

You are clever - youโ€™re my coach ๐Ÿ‘๐Ÿ‘

Sounds like a fab outing for you and it did make me smile that you were that shocked to hear his voice that you forgot to press record.

Itโ€™s crazy how we look back and remember we felt so tested by W1r1.... how amazing is this plan?

You are an accomplished runner now ๐Ÿ‘๐Ÿ‘๐Ÿ’•

Jools2020
Jools2020Graduate in reply to Tinytears60

Thank you, Jane ๐Ÿ˜Š. Yes, it was a bit emotional. Although 60 seconds seemed a lot longer then when we were all struggling to do it! ๐Ÿ˜‚

nowster
nowsterGraduate in reply to Tinytears60

Yes, it is amazing. Looking back to my first attempt at W1R3 with the unexpected steep bit: getting a stitch, totally drained, palpitations, breathing all over the place, etc.

Jools2020
Jools2020Graduate in reply to nowster

I was fit to collapse! ๐Ÿ˜‚ I nearly gave up the whole idea !

Birdlady64
Birdlady64Graduate

Sounds like you had a blast!

Yes winter is definitely approaching.

Whooper and Bewick season for you

Brent Geese season for me ๐Ÿ™‚

Jools2020
Jools2020Graduate in reply to Birdlady64

Yes, it was fun! Looking forward to getting my camera out again. Last year I got a few shots of a pair of Bewickโ€™s coming in to land on the water. The WWT used them for a while for their marketing ๐Ÿ˜Š

Birdlady64
Birdlady64Graduate

Fantastic!

That must have made you feel proud

I used to take all the SLR kit on birding/wildlife watching holidays but I was never really that good at it. I spent so much time trying to take photos I never really saw anything if that makes any sense.

I remember photographing a Martial Eagle in the Kalahari and it was only after I saw the photos that I realised there were 2 eaglets in the nest!

I just take my binoculars now, use my phone for quick snaps and a Lumix for close ups of flowers, butterflies, dragonflies etc

Jools2020
Jools2020Graduate in reply to Birdlady64

Photography in the Kalahari, wow! I love closeups, too. I havenโ€™t done much this year, but usually I photograph dragonflies, damselflies, butterflies, bees, moths - anything that looks interesting and lands near where I am! Last year I got some gorgeous shots of a ladybird snoozing in a forget-me-not!

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