Run Walk Run
102 watchers
2 Jun
11:14am, 2 Jun 2024
806 posts
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Pam runs
steve45. Out of interest what is your heart rate when you walk before and after your run bits?
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2 Jun
12:08pm, 2 Jun 2024
962 posts
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Fenners-Reborn
Used 5:5 (minutes) and it worked really well. 12.75 miles in just over 2 hours 20 minutes.
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2 Jun
12:58pm, 2 Jun 2024
5,902 posts
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lin50
7 miles this morning. First 3 miles were the Garmin 10K training plan: 2 miles easy (60:30) 0.75 miles steady (60:30) 0.25 miles hard (continuous run) Then did another 4 miles at an easy paced 30:30 Very warm this morning but lovely to have some sunshine ☀️ |
3 Jun
3:17pm, 3 Jun 2024
938 posts
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Funky Chicken
Nice progression run lin50! I'm currently resting as I picked up an ache in the arch of my right foot and haven't yet worked out whether it's from the increased mileage, back-to-back running days, or the heel raises I've been doing to strengthen my calves - I'm hoping it may be the latter, and that it's more of a light strain than the onset of anything more persistent. |
4 Jun
3:28pm, 4 Jun 2024
6,924 posts
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steve45
I like to think there's method in my approach Pam runs! (Fat lot of good these last few years though 😂!) Generally speaking I don't let my HR fall below 110 BPM. Following a run bit when I get to 118 BPM - 120 bpm. I walk until it falls to around 110-115 and then run again. That twenty - twenty five seconds is enough to keep within what is zone 1 for me (108-118 BPM). The reason I walk again is because I am unable to continue run bits because I'm suffering too much. It's not because I'm not trying, as the tests show I have an inappropriate heart rate response to exercise, if I carried on Id be in zone 4 or 5 and probably on the floor!! What I've lost ( thank you COVID and older age!) is my pre COVID ability to run in zone 3 at 128-138 BPM for 90 minutes. All run! As well as not being too bothered at 148-153 BPM . The medication is ivabradine FChicken. It's been around for a while but more recently found to be helpful for long COVID folks. Lots of studies done, one says an impact after seven days ...that would be great! As you say though it's all new stuff around post COVID. Fabulous run / walk Fenners, a first class Jeff. Fabulous run/ walk too lin50. Hope the niggles disappears quickly FChicken. |
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4 Jun
4:01pm, 4 Jun 2024
940 posts
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Funky Chicken
Sounds like you're very on it with the heart rate zones steve45, though understandably so. Fingers crossed the medication kicks in sooner rather than later! Foot niggles haven't entirely gone away, but I went out this morning for a road-test and ended up doing the medium long run I'd had to put off yesterday, so it can't be too bad. Although I've been feeling the benefits from run/walking, sometime when I feel ready for it, I'm going to start making the run element longer, or perhaps run the last mile or two of my medium/long runs without walk breaks, per Galloway's advice for the last few miles of (half-)marathon races. |
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5 Jun
8:09am, 5 Jun 2024
814 posts
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Pam runs
steve45 I see, so your heart rate is quite near the limit you are happy with walking anyway. Today was 5x1min/2min rest. Paces 7.23,6.28,6.38,6.58and 6.46min mile. Very happy with that. 😁😁 |
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5 Jun
8:53am, 5 Jun 2024
6,926 posts
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steve45
I've adjusted and accepted that I have to walk Pam runs and I suppose I've conditioned myself to being happy with it. However that's the positive angle, really I'm disappointed and try to suppress being cheesed off with the situation. I continue to expect a turnaround and will give it my all! 3.6 miles , av HR 112, max124 which is where I'm at for now. Pretty chilly early morning, same as 23rd January according to my log when I did the same route five minutes quicker! No progress yet!! |
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5 Jun
8:58am, 5 Jun 2024
6,927 posts
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steve45
Good paces there Pam. Increasing the run element is the way to go at some point F.Chicken. Ideally, at some point in the future I'd like to be able to run continuously again for 45 minutes then take a five minute walk and repeat 45 minutes. That would constitute my "long run" each week .
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5 Jun
1:18pm, 5 Jun 2024
941 posts
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Funky Chicken
steve45 wrote: Increasing the run element is the way to go at some point F.Chicken. Ironically, I ran for just under half an hour today without walking, as I plugged a strides session into my Garmin and forgot to add walk breaks into it. Once I'd started, I thought I'd see if I could do it comfortably without feeling the need to walk, and my body seemed willing! I'm still going to keep the walk breaks on my medium/long runs as they're good for regulating the pace and aiding recovery, and will revert to run/walk on the shorter ones if I pick up any more muscle nags. |
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