Nearly there...

[Celtprof]

I'm edging closer to my goal of 10k in a couple of weeks for the Race for Life. Ran 8.5km today and felt good (at the time-aching now!). I probably could have carried on but didn't want to push it and pick up an injury before the run. I don't know about anyone else, but I really notice on these longer runs how important the post-run cool down, stretching and a soak is. I have no idea how runners manage things like half or full marathons. 10km still seems like an ambitious goal!! Happy running everyone.

[CentralPark]

Hi, hey well done! eeeks 8.5 - can I ask how long, and how you've gone from the 5k to where you are now....I need to get to 8k by August 21....just graduated 5k a couple of weeks ago.... Good luck for your 10k too!

[Celtprof Graduate10 in reply to CentralPark]

Thanks! I ran it in 59 minutes- I have no desire to set any kind of time whatsoever. The aim is just to complete the run. I got to 5k or thereabouts on the plan and then decided to aim for the 10k. The rule is not to add more than 10% per week to your longer run. So I do one long run at the weekend and two shorter, easy runs in the week. I also do HIIT sessions and a kettlebells class to try to get a bit of strength work in. Today I deliberately started out very slowly and managed to do the run with a bit of a sprint finish which I was pleased about. However, if I had gone out quickly from the start it would have been too much and I wouldn't have finished. I have found that I really do ache the day after my longer run and the best cure is to stick an exercise training session in to loosen up again. I should probably do yoga but I find it sooooo boring.

You'll manage 8k- you just need to take it very sensibly and not overdo anything. Good luck!

[CentralPark in reply to Celtprof]

Thanks a lot Celtproof, I think that's what I'll aim for, two 5ks in the week and then add on half a k a the weekend and see how it goes, a friend's also just invited me to her yoga/pilates class so I'll give that a go too

[Oldfloss Administrator Graduate10]

Brilliant.. well done you!

[Irishprincess Graduate10]

That should give you loads of confidence for the day as you'll be able to go the full distance. A decent warm up, cool down, stretching and foam rollering will work wonders for those post run aches. The stretching and foam rollering are now part of my daily routine whether I'm running or not!

[Celtprof Graduate10 in reply to Irishprincess]

Yes, I need a foam roller really. Thanks for the words of encouragement!