First run with only days rest in between yesterday but the sun was shining with a lovely breeze and the tide was out. I was a little concerned but it all worked out fine (was that a spoiler?)

I was determined to keep it slow and keep the heartrate below 140(ish) which isn’t as hard as it sounds if you’re not wearing a heart monitor as you can cheat a little – I think I might actually have to invest in a watch soon with one though. Any recommendations?
The hardest part at the moment is remembering that I’m keeping it slow. It’s easy on the sand and paths as I don’t have much else to think about but as soon as I hit technical sections I seem to revert back to how I used to run them – hard and taking too many risks – To be fair sometimes it’s actually necessary to take some of these at a higher pace. Doesn’t make sense? I’ll try to explain (which probably won’t make sense)
The rocks in the photo above aren’t a great example as they are more like a pavement anyway but if you imagine a long stretch like this but with fewer rocks and more gaps – ok got that? Then at a slower pace you are limited to where you can land. You need rocks within a smaller area and when you come to a gap it halts you as you cant leap them so easily. At a quicker pace your potential landing area is larger and you can cross bigger gaps making for a smoother and less disjointed run. Did I manage to explain? Anyway I think I can cover rocks while keeping the heartrate reasonably low and can let it fall way back on sand.
SRG has been an invaluable source of information on slow running (It’s so much easier when someone does all the reading for you then condenses it so if you’re interested in it and for faaaar more insight from someone who actually knows what they’re talking about check her blog out) and in a recent post talked about flow. I kind of understand what she means. Slowing the pace down (and by slow I find thats 10.30-11 min per mile on the sand and 11-13 on technical sections (lets not talk about climbs, I need to learn to walk more)) I can feel that the running is not straining me at all, it’s easy to breathe and everything above the hips feels like it could go all day. Thats not the case for my legs at the moment which are the bit of me protesting. I think after basically 3 months out it’s going to take a while to get the conditioning back to where it was. Which is fine by me, I’m learning to take it all much more slowly.
Arghhhh wall of text – sorry guys

I have finally found a flaw in the Altras – When it comes to sections with rock “steps” as in the photo above, sometimes you can’t leap the whole step and so I tend to look for a ledge half way up the step and hit that to propel myself up. Some of these ledges will be quite narrow and the width of the Altras caused me a problem yesterday. I landed on a ledge with the outer half of my foot (And i wondered how I got a foot injury) and pushed off but as the Altras are so wide there wasn’t enough of my foot on the ledge to push properly leading to me slipping down some lovely barnacles and taking the skin off my leg. Something else to remember!
Arrghhhh too much text again

All in all I managed six and a half miles at around 13 minute pace. The foot felt good (though ached last night) and it felt great to be back out running the whole stetch of the beach down to witches point. I knew the conditions were perfect for a photo op of the beach so I did the climb up Witches (lets not talk about heartrate at this bit, I may have failed) as I knew just where I could get a good photo.

So for anyone who has waded through this you get a bonus jellyfish!
I love your pictures, such a beautiful and ever changing runscape!
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I’m truly lucky to live here. Thanks for the comment 🙂
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Polar ALL THE WAY!!! I have the M400
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Beautiful photos! Maybe a heart rate strap with an app is enough or just use breathing through only the nose? I use the Garmin 225. Superb photos!
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Thanks! Nose breathing? Oh God that sounds like multitasking :p
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Is mouth breathing multi tasking? 😀
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It is remembering to do it and remember to watch heartrate and not kill myself by falling off a cliff
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You don’t need heart rate if you use your nose. If you are nearly to kill yourself you are surely too fast rofl.
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Why don’t you need heartrate if you use your nose? What new kind of voodoo is this?!
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Well … let me try to explain … it at least works for me and I cross checked it with heart rate monitors. If I am only using my nose to breath and not the mouth, I simply can’t run too fast. It works really well using a 4:3 ratio … but bear in mind I have a slow cadence, it might be 2:2 for you. For me it works like this: breathe in through the nose for 4 steps and out for 3. You can also just do this in between to check that you are still running slow enough.
The faster you run, the more oxygen you need, so restricting it to nasal breathing is making sure you don’t speed up too much. Does that make any sense?
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It does indeed, thanks for your the explanation. Ill certainly give it a go. But now we have counting too im definitely classifying this as multitasking!
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What a fantastic beach, how lucky you are to live close by! Like SRG I find that if I’m in my HR I can breathe comfortably through my nose. No soundtrack of gasp gasp wheeze as before! When I was running harder I used to note the rhythm of the breathing with my steps, but now I’m nose breathing and don’t hear it so much it isn’t an issue. Maybe when I get faster it will be!
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I’m gonna try nasal breathing but I just know i’m gonna forget to keep doing it. Seriously I have a mind like a butterfly, if I don’t concentrate I drift off!
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