A little joffle to Miami beach and back.

[LeeU]

No, it's not a joke.My second outdoor transition run, using week 4 run 3 as the structure.

Woke up, lovely sunshine and not too cool either.

I threw on the running gear and headed down towards the sea front, I loaded the app selected the correct run and set off.

I'm not aiming for speed, running too fast is the issue I'm struggling with, I'm aiming for a sedate 7kph or 4.4mph.

First 3 minute running session starts and into my finest joffling technique, the my watch starts vibrating, I'm going too fast, so I force myself to slow down.

I hit the 4.4 - 4.7 mph 'sweet spot' that I'm aiming for and continue, not even 10 seconds later my watch is vibrating again, too fast again.

That segment ends, short walk and then the next one begins, I'm not worried about it being 5 minutes long, I know I'll complete it IF I control my pace.

Breathing deeply, I consciously forced myself to go slow, checking my watch and ensuring my speed was still in the sweet spot.

The rest of the run went very well, there were parts where I was going too fast but it's still only my second outdoor transition run.

Not sure which run from week 5 to do next, I want to be sensible and work my way up while continuing to work on my pacing issues. I'm thing run 2 and the run 3 before I then do week 7, 8 and then 9.

Oh, where does Miami beech come in? Believe it or not, there is one just below Mablethorpe in Lincolnshire.

[Oldfloss Administrator Graduate]

Looks terrific.. well done you... and maybe the temperatures will match Miami

[LeeU Graduate in reply to Oldfloss]

Somehow, I doubt it'll get there, yesterday was a mild 21-22, hopefully today will match/beat that.As long as it's not as humid as Miami that's all I'm bothered about.

[misswobble Graduate]

love the east coast! Lots of running and racing happening there! 😀 I’ll be there in Sept and back again in November . Oh and later this month! 🏃‍♀️

It’s a good idea to go nice and steady, building up strength and endurance, getting fitter without overdoing it. Lovely weather for jogging about the seaside. Plenty of beautiful coastline and trails to keep you busy

Have fun 😎🙂👍

[MissUnderstanding Administrator Graduate]

Great post! You totally had me taken in thinking you were in America! Lincolnshire is lovely though. I suppose Boston (not that one!) isn’t too far if you wanted to continue the American theme? 😂

If you’re wanting to work on finding a comfortable pace, personally I’d do that week 5 run 2 run. That was one of the worst runs of the whole programme for me because I couldn’t get my pace right! The interval comes just as you’re likely to be setting in and it’ll throw you off your rhythm. The challenge is then to find it again. That could be good practice. The other thing you could do is change it up and choose an appropriate length easy/recovery run on Nike Run Club. They usually have really good coaching on finding a comfortable pace. It’s what helped me finally nail it a little while after finishing c25k!! Just in case anyone who is reading this doesn’t realise, I’m suggesting this because you’re already a graduate and you’re transitioning to outdoor running. It best to stick to the programme order and not if you’re not at that stage yet.

Good luck with whatever you decide to try next!

[LeeU Graduate in reply to MissUnderstanding]

I'd need to drive down to Boston, it's a little too far for me to run.I am erring more to W5R2, the 5 minute segments were fine, the 8 minute segments will be the next step.

[MissUnderstanding Administrator Graduate in reply to LeeU]

Sounds like a plan! Hope it goes well 🏃‍♀️🏃‍♀️🏃‍♀️

[SueAppleRun Graduate]

Great transitioning to outside

[LeeU Graduate in reply to SueAppleRun]

Thank you, I'm focusing on technique and breathing, technique because I'm using barefoot shoes and breathing, well, so I breathe 😁Hope you're well.

[SueAppleRun Graduate in reply to LeeU]

Very well thanks 😀