Week 8. Run 3 only just.

[Bluestreek]

Hi runners, found week 8 a bit of a struggle. Run 1 was warm and I had to walk the last 20 seconds, run 2 was cool and I blitzed it, run 3 warm again and again I had to walk the last bit. Note to self must slow things down on warm days. Keep well.

[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.

Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.

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

[Bluestreek Graduate in reply to IannodaTruffe]

Yep I’m going to fast, just seams to be my natural cadence at around the 180 mark and I’m not taking large strides. I’m 6-1 with long legs!!

[nowster Graduate in reply to Bluestreek]

I'm about 5'11½" with long-ish legs. My natural walking stride is long but I deliberately "shuffle" when running. My cadence is 170-ish.

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[Vespina Graduate]

Slowing down is tricky, for sure, and takes a bit of practice. I have to concentrate on keeping the speed slow but I did that rather than walking. If I felt like I was getting tired I’d ease back before I needed to walk.

I try to go for consistent effort, rather than consistent pace. So I’m slower uphill, on trails or when I’m a bit more tired. But the effort is the same. I try to balance that effort across the whole run so I’m not starting too fast. (With the emphasis on “try” - still learning this)

[Bluestreek Graduate in reply to Vespina]

I run on the drive in my lunch brake at work, unfortunately not much of it is flat and it’s very easy to get carried away on the drops. I’ve just got to concentrate on keeping it slow. The profile is the gray shape Cheers

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[Vespina Graduate in reply to Bluestreek]

Definitely a few ups and downs there. That can make it harder to stay consistent which is where the effort measure can help. For me, that stops me overdoing it on the steep parts.