Enjoyable Slow Run

I had a lovely slow run this morning focusing on listening to my heart rate on my Garmin and not on my pace. I had a nice 37 minute run without feeling knackered at the end, and keeping my heart rate mainly in zone 4 on my Garmin.

I start my run by running up an incline, and just over 4K later I ended running up the same incline to end on 4.27k and an overall slow pace of 8.4 minutes per k, though my best pace was 7.4 mpk. This was the first time I ended the run running up the incline which goes uphill for 0.27k, and I felt better running slower.

The end result was I could have run for 40 minutes, which is my target time on Monday after next Friday’s run,

Happy 🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️ Everyone.

[SueAppleRun Graduate]

Heart rate running takes time to get the hang of and is great, sounds like you’ve got the hang of it

[Hidden in reply to SueAppleRun]

I posted something about heart rate training on Bridge to 10 k yesterday. It provides a general guideline since I doubt none of us are fitness medics, or even trainers in heart rate training. It helps!

[Instructor57 Graduate]

Nice gentle jog Dave !You may find this of interest if you haven't already seen it 👍

healthunlocked.com/couchto5...

[Hidden in reply to Instructor57]

Yes, an interesting article and heart rate training is only a guide. I can hold a limited conversation at 80%, which is at 50% of my run, and my heart beat returns to normal by the time I got to the supermarket cafe for my green tea and toast, about 15 minutes after a cool down walk. My new Garmin says I have a fitness age of 60, eleven years younger than my true age. Heart best training gives me a guesstimate, but it is better than nothing, and keeping within the limits of zone 3&4 and occasional zone5, gives me something to aim for, and has I feel, beginning to improve my fitness level. Happy 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️

[Hidden]

Brilliant. Well done. Slow is good for the enjoyment. Top man.

[Hidden in reply to Hidden]

There are many hares out there where I run, I’ve become the tortoise 🐢!! Happy 🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️

[GoGrandmaGo Graduate in reply to Hidden]

Don’t worry , I’m the same . But we just go at our own pace . I’ve always been competitive , and say to myself it’s not a race , just enjoy . It does help 😂😂

[Hidden in reply to GoGrandmaGo]

Living in Wales it’s hard to find anywhere flat, so I have to try and run at a slow steady pace so for me, heart based training seems the way to go.

[GoGrandmaGo Graduate in reply to Hidden]

Ha ha we are in our Motorhome touring , first few places lovely and flat then North Wales 😳 I thought can’t do it too many hills . My first 20 min run I completed there , it was hard and I repeated the route several times to stay as level as possible . I feel your pain . Just think how strong you will be 🤗

[Maz1103 Graduate]

Very similar to my low hr pace. I run for 40 minutes, cover about 4.5k in that time, all below my zone 4. I find it interesting.

[Hidden in reply to Maz1103]

I hope it’s the way to get fitter and run longer with a lower heart rate. It’s all part of getting fitter to run 10k and beyond.

[BaddieThePirate Graduate]

Good one. Looks like you’re on course for that target.

[CressidaB Graduate]

Wow sounds fantastic VeganDave! 😊

[Hidden]

I’m increasing my distance by slowing down. I’m aiming for 5k in around 40-42 minutes in a week or two. No rush. 🙂

[Hidden]

I fell off the wagon today Dave. A few runs ago I was feeling over the moon completing 6k somehow. Nice and steady.

Today though, I managed 24 minutes and just stopped. No idea what went wrong? Mindset, too fast, very tired, muggy weather or all of the above. I've no idea. I just felt worn out.

I'm feeling a bit apprehensive about the next one now 😒

[Hidden in reply to Hidden]

Have a few days rest. My Garmin told me the other day my body battery was too low to exercise, I felt fine thinking the watch was wrong, but nevertheless I listened to it and had a couple of days off.

Yesterday I had a good run and today did an hour weight training at home. It’s good to listen to your body and in a couple of days you’ll probably feel fine. I wouldn’t let it worry you. Perhaps have a walk later this evening when it’s cooler and maybe less muggy.

[Hidden]

I think you are right Dave. A few days off to recharge the batteries. Good call. Thank you

[Hidden in reply to Hidden]

After an hours weight training before lunch, it’s the first time I did one hour, I normally do 20-30 minutes, my Garmin said ‘no activity for 24 hours’, so instead of running tomorrow morning it’ll have to be Friday. If I didn’t have the watch I might have run tomorrow and had to give up after 15 minutes.

[Hidden]

Dave, what is this Garmin thing you are using? Is it a fitbit type watch? Are they any good and would you recommend?

[Hidden in reply to Hidden]

It’s a Garmin Forerunner 46 Plus I bought from Argos and covers running, walking, cycling and cardio activities. You download the Garmin app to your smartphone which takes the readings from the watch.

I’m very impressed with it as it gives all running data, pace, distance, time and the app, which has GPS, shows your route and highlights when you run slow, medium or fast. It gives heart rate, body battery, stress level, steps, hydration, intensity, calories and sleep pattern. The only fault it doesn’t make a cup of tea!

[Hidden]

I've just been on Google.Brilliant. Thanks Dave. I will have a look around.

I didn't realise Garmin had moved into this type of technology. I thought it was just car sat navs

😂

[Hidden in reply to Hidden]

Good luck, I am impressed with mine.

[Hidden in reply to Hidden]

One Garmin Forerunner 45 Plus

Garmin