As you know I'm currently doing ju ju's up to 10k plan and I'm on Week 5.
Today I did the medium run of the week the 5k and am planning to do the 9k on Sunday... but for the first time I'm beginning to feel doubts creeping in. I've started wondering if I'll be able to do it, and I know that's not a good frame of mind to be in.
I also have the 4k to do but will have plenty of time Sunday morning while hubby plays golf so really want to get my long run done.
I can remember being worried on my run today about the extra distance for the next run, but also found today's 5k was a pb outside so maybe I was feeling a bit tired.
Its the first 20mins that are the hardest. So I will try and drink pkenty of water and start slowly, wear my buff and see how it goes...
Thanks for listening and any tips would be much appreciated.
SaskAlliecat have you done your 9k yet?
Happy running 😊x
P.s I don't know how you make 10k your normal fun run (lannodatruffe)... I'm already looking forward to going back to 5k runs...
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Bluebirdrunner
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Hi Jan. Well for myself, I found that when I put my Garmin to miles instead of km, instead of thinking about running 10k I had only 6 miles to run,which I know is really mind over matter and the distance is the same but it just seemed easier to deal with mentally so therefore for me it was achievable !
So now everything for me is in miles,and as I won't ever achieve a marathon that's good enough for me.
I don't know if that would help you.?
I've also changed some of my listening music,and done some stamina and speed podcasts / interval training etc also varying my routes too .
Anyway I think the main thing is not to worry at all about it,just get out there and enjoy the run be it a long one or short one😀😀
Please do I am dying to go running myself but hip is still jiggling about too much. I will never feel quite as down about slow or short runs again when I do get back - just being able to run will be newly appreciated
In the interim, Y'all here are keeping my spirit up
I have complete confidence you will be able to do your 9k run on Sunday. You have done so well so far and have surpassed your previous bridge to 10 k bid. Be well hydrated, well rested and don't let the negative thoughts creep in. You are strong, fit, and unstoppable. Start out slower than ever, then slow down even more so. Plan some great tunes to listen to (and sing out loud too, it helps to motivate me and keep me going plus ensures I'm not running too fast at any point during the run - I don't sing the whole time, but every few songs I'll belt out a chorus or favourite part of a song).
I won't be able to do my 9k run until next Wednesday. I normally would've done it tomorrow but have to work for the next 6 days and am on call for the next 4 ☹️). We've got quite a bit of snow in our forecast so it could be a slow slippery one. I did my 5k yesterday on the treadmill because the roads were very slick with the start of the snow - it was so much harder than running outside but couldn't risk a fall. I'm hoping the paths are cleared by Wednesday, I don't know if I'll survive 9k on the treadmill. Best of luck on Sunday, I'll be thinking of you and sending you positive energy 😊
Aw thank you for that SaskAlliecat.. just voicing what was in my head has helped.
You're right..its only a bit further and can be done very very slowly..
Sorry to hear of your weather conditions..and your having to run inside. Nothing you can do about work commitments, but we know rest days( from running) are helpful.
Will let you know how it goes..I will be shouting from the rooftops 😄l hope....
Jan you are doing so so well. But maybe think about a couple of extra rest days before a next long run.
I found one long run a week was enough for me. The other two runs I did what ever felt right, but always at least two rest days after the weekly long run.
Remember it is YOUR plan, tweak it to suit yourself, we are all different.
You’ll be fine Jan. I did 9k on Monday. I just put in my audio book and set off at a steady pace. You have far more running experiences than I have so I have every faith in you - let the legs do the work and not the brain!
I find setting the distance in my head and telling myself I'm not going to give in till I reach it to be really helpful. If I give myself any "wriggle-space" like "I'll see how far I get, I can always stop" then I will stop. I also run really slowly. And I do all my long runs with a one-minute walk break every 5 mins. The longest I've run non-stop is 12k and that just happened. Steely determination is the main factor though. I tell myself there is absolutely no physical reason why I can't do it, it's all in my head and I am just going to do it. And strangely it works!
If you are really struggling though it might be worth dropping back a couple of weeks. There is no point in achieving 10k and collapsing in a heap, unable to do it again.
Whatever the case, good luck my namesake, you're doing great and you will get there!
Jan, you have quite a lot of running in your legs now and you will conquer the distance, if, as you have so often responded to others yourself, you conquer the doubts.
You have all that groundwork behind you and that will see you through.
Distraction is always good when pushing a new distance, so audio books or maybe just your favourite music, rather bpm running music. I am just in the process of transferring some classical music to my phone to find out how that works, especially for longer runs.
I would do the opposite of Hidden and set my tracker to kilometres, since you will count them off quicker than miles.
For me, piano works of Chopin or Erik Satie do the trick. Both slow and meditative and you can immerse yourself without drama of full blown symphony or opera. Not to everyone's taste but it's a good compromise. (and l advise you to listen to it well before running)
Mind you, this is coming from a rocker but even l would probably run into a tree during a 10K outing with a lead guitarist trying it out Hell no.......
I've just loaded my all time classical fave, Spem in Alium by Tallis, which will probably follow something like Nirvana with Lithium........oh the joys of the shuffle. We shall see how it goes.
I can imagine the Satie working, but am not well up on my Chopin.
I love Spem in Allium. Maybe I should try classical music again too. When I was doing C25k I used to put music on that we were learning at choir. We're about to sing Bernstein's Kaddish with Marin Alsop at the Barbican but I don't think I want to run to that.
You're right of course lannodatruffe.. I do know that positvity is required..its just on today's run I looked up the road to the route of my 9k coming up on Sunday and got worried...
Voicing this had helped, as has everyone's support and tips.
Thank you and I'm sure on Sunday morning I will feel up for the challenge.😊x
Two days rest first..
Still not sure how you choose to do it so regularly though 😉
You will Ace it. I went out to do 8K a couple of weeks ago. When I got to 8K I was still ok so pushed on and did 10K without planning it. I am positive that you will have no problems.
I agree, if you get to 9k you wont stop, it will be a 10k for sure! I do it all the time, i cant actually finish at a 4 k ...,, my mind always says, you've done 4 you may as well make it 5k, rude not to.
10K program isn't exactly a walk in the park and even when hitting it, it takes some consolidation (I claimed my badge after having done 5 full, non stop runs, simply wanted to prove to myself that l literary nailed it).
Once you know how to pace yourself, how other factors affect you (hydration, sleep, food, etc), then you know how to approach it. The moment the puzzles are in place, it's your own showtime!
Enjoyment in my case comes as a result of planning. I know the time of day, location and in my case at least, which album l will play. I tend to make all three factors different to the previous run. Remember, the point of this is fun and not training for the world championship!
I'm always part sad once it's all over, and really enjoy myself whilst out there.
Absolutely no reason why you shouldn't feel similar. Doubts? Fair enough, but you can do it. Maybe one week is tough and if so just slow down and next time you will nail it.
Thank you mrrun I shall definately start planning it as a successful run and one to enjoy rather than endure.
Will look at my playlist and get rid of the couple of tracks I'm sick of, and add in some new ones...classical tracks that are uplifting might be good too.
Slow.... it is the only way... The first time I did 10K... I pretended it was a 5K.. with another 5K added on...I reached the 5K and thought.. I feel okay.. I will just do another 5K.. I can do 5Ks
The next one.. I chose a route I knew.. started too fast and then went really slowly... and finished with a hill
Just make your mind up, that there is no pressure... you are just going to run... start slowly and stay slow... take in everything round you..think of all that has happened lately in your life All the good things... make up rhymes..think of me plodding a slow 2K through muddy fields
Extra rest days are good... take what you need... and I feel that once you get into a relaxed state. you will love the long runs.... the first part.. slow... gentle.... what you know... and then.. your legs do find their happy pace and you will feel it... and you feel like you could run for ever... Just relax and go for it .
Thank you Floss. I will do as you say and find that happy pace. I think I ran a bit quicker than usual today.
It is scary thinking of the whole distance, but its not much further than the 8k and that was fine. I will think of it as two 4.5k runs as you suggest...and go steady. Don't know why I got the colliewobbles today, a bit tired I think.
No no no. You are running for pleasure. Do what you can and enjoy it. Go slowly.
I did 10 k last week. I paid for it with my IT band after but I did it.
I have never been able to run but now at 63 have managed it. I am so slow but I enjoy going slowly and taking in the views and thinking things thru etc
So if I can do it u can. It does nt have to be on Sunday but when you feel ready.
Bit by bit. Don't think of it as a 10k. Just count it down bit by bit. Go out and run a 3k (or a couple of miles). Then tack another mile or so onto that. After that, run to the next landmark. If you run with music, get some good music on your headphones, and away you go.
And let's face it, if for whatever reason it doesn't work out this time, so what? It will at some point. Every run is a good one because you get some miles on your legs and you learn something
You've had lots of great advice Jan but we all have complete confidence in you. I seem to recall that you've already run 7K which means the 9K is so do'able. In fact I tell so many people here that if they can do 7K in training then they can definitely do 10K in a race. And they do!
You've got good mileage in your legs and you've been a steady, consistent runner so you are more than ready for the full 10K IMO 🙂
As with all "big" runs just take it nice and slowly, choose a scenic route if you can, download your favourite music tracks and just enjoy it.
Remember, this is fun. You'll feel epic afterwards and then post all about it 🤗
This is a 6 week program 5k up to 10k devised by ju ju, RFC, and Poppypug. Its listed in the pinned posts on the B210k site.
I see you have not yet graduated the c25k plan Bescant and strongly suggest you finish this first and put in some 30 minute runs to strengthen your legs before attempting long runs or you could injure yourself.
The training is vital and that nine week c25k plan ensures you get safely to a place where you can run for 30 minutes.
We have seen people who try to do too much too soon end up injured and even on crutches...
I think what you are feeling is normal. But if you stick to the plan, rather like C25K, you will find it all comes together and you can manage the longer distances.
I used a 12 week plan (from my personal trainer, not juju) to build up to 15-16k so I could do the Great South Run a couple of weeks ago. My starting point for this venture was doing C25K in early 2015, building up to 5k and then more or less sticking there, apart from the occasional time I had tried 7k or so. With the 1 long run in each week's plan I gradually built up distance, initially using run/walk. I would do the same distance for 2 or 3 weeks, but increasing the running blocks, decreasing the number of bits of walking. I don't think it ever felt easy on the first or second run at a particular distance, but I was always able to make the distance and move up. For example 10k felt hard the first couple of times I did it, but when I moved up to 12k, only really the last 2k was hard. By the end of the plan I was able to do a 10k race 2 weeks before the GSR, and the 10 mile (16k) GSR itself without needing walking breaks (except to refuel on the GSR) .
Without looking at juju's plan, I am sure it's building you up similarly. So trust in the plan. A bit like C25K, each run prepares you to go forward.
Thank you for your advice Coddfish. You are right, the plan I'm using does build up progressively, and I have managed so far, the last long run was 8k. Knowing you are capable is key, and there's no reason why I won't be able to slowly get there.
You can do it, because you are a runner Bluebirdrunner
You may not have run that distance before but you have a great deal of running experience under your belt and you will face down whatever comes your way.
You can do this Jan! Banish those negative thoughts. Strap on your shield of determination and pick up the sword of true grit. We are all cheering you on as you head into battle with the 9k💪👍🏃♀️
I love a good book for a long run, really takes my mind off the craziness of what I am trying to do. Good luck 😉
It does feel a bit like a demon to be conquered...but I'm banishing those thoughts now.. even though I secretly like the idea of the sword of true grit😆..
Lots of great advice from everyone and knowing I have all this lovely support has helped wipe away the doubts..
I can strap on my shield of determination though, right 😆😉xxx
I've read every single reply on this post because I have my 8k run planned for the weekend and am having exactly the same thoughts!
For the first time I did 5k in my lunch break yesterday and it was tough. Maybe I was hungry or maybe it was because there were more gradient changes. Either way it's knocked my confidence a bit.
Back to my old familiar route for the long run of the week and I'll take all the positivity on this site in my head.
Thanks everyone even though none of you wrote for me!
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First 10K in 13 days - advice please!
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First 10k!!
Woohoo! 9k run + 1.5k walk!
