Week 6

[BrokeyNotSoBusted]

So week 6 did not start as I had expected... Somehow I managed to miss copying week 6 run 1 podcast and didn't notice until I was already out and ready to start 🤦‍♂️

Nevermind, took this opportunity to experiment a little. I ran week 5 run 3 again but as I found it hard at 16 mins the previous time I was all set to do it again... Slower. To keep my breathing in check, I talked out loud during the full 20 minutes narrating the journey, the scenery, obstacles to avoid and even a brief conversation with a tractor driver out in a field messing about in competition with another on the far side. The outcome was a bit mixed... I was in no danger of not completing the 20 mins certainly from being out of puff but my legs did feel the strain more and caused a few pains from calves right the way up to my butt (maybe it was the extra steps and impacts from more steps being slower and shorter strides or because it was a different type of jog that I hadn't been used to and different muscle groups being engaged more?). Found it more boring but I was curious - was this the pace that should be the benchmark. I looked over readings from the run to compare against the previous... Almost 3kmph slower ... Great! Heart rate... Hmm... Apparently that was consistent and lower than previous but not in the "aerobic" range. Found that a bit odd and disappointing... Surely I can't have to go even slower again for that aerobic range to get optimal benefits (after all breathing was easily conversational pace)?!!

It did play about in my mind a bit for week 6 run 1 but thought I'd stick to the talking out to myself, staying conversational without any gasps. (In fact this was easier to do than my brisk walks). Just half way into the 8 min run the pains in legs where creeping back in so was glad of the final walk interval. Final 5 mins had no issues with legs but noticed I had been going a little quicker and lost that conversational ability.

Did week 6 run 2 on Thursday and run 3 this morning both beyond the conversational pace... Legs felt great and breathing was steady for all the runs. While I wouldn't have been able to chat without gasps during the runs, the runs where actually more comfortable, pain free, felt more natural and as soon as the runs ended I was not out of breath or any gasps to talk. Have zero doubts about completing the programme but can't seem to figure out the middle ground to keep legs happy and breathing at the recommended level unless I maybe need to redo a couple of weeks at the slower pace and see if it helps 🤔

[Instructor57 Graduate]

A nice detailed report of your runs !Great to hear you were breathing Better on the re run of W5R3 ...

I found during the program that I had to work for sometime to change what I thought was my natural pace , it took a few runs to all start to come together .

As for your Heart rate , the default calculation from your watch is likely to be based on the 220-age formula which is not particularly accurate.

These tend to be the 3 most common methods of calculating.

[ 220 – Age ] – most common and widely used maximum heart rate formula

[ 207 – 0.7 x Age ] – more precise formula, adjusted for people over the age of 40

[ 211 – 0.64 x Age ] – slightly more precise formula, adjusted for generally active people

Also this post may help .

healthunlocked.com/couchto5...

I actually spent ages finding out about HR and Zones and now I don't even look at it .

I just use my breathing and the occasional glance at pace .

Enjoy the rest of the program

[BrokeyNotSoBusted Graduate in reply to Instructor57]

Thanks, I generally only check pace some time between one run and next to see if it changed any compared to how it felt. Have my watch covered when I run so it isn't a distraction and have to realize as clever as all the gizmos are, it's just a guideline. Probably over-thought things more this week since trying to experiment a bit (that alone may have affected heart rate). Been enjoying the programme - tho not so much in weeks 1 and 2 but advice here has been a game changer and forgetting pace and blah blah just looking forward to next runs 😁

[Wagper08 Graduate]

I liked the idea of talking while on run. Though it would probably make me stop as I need all my brain power to keep running 🤪😂. Keep with it and maybe just go out and run without thinking about it too much.

[BrokeyNotSoBusted Graduate in reply to Wagper08]

Hehe, yes defo too much over thinking this week. Made sure I have week 7 ready and just looking forward to next trip out (without analyzing it)

[Sidmouth203 Graduate]

Well done for completing week 6 👍

[BrokeyNotSoBusted Graduate in reply to Sidmouth203]

Thanks. Great programme and I'm running 😁