I have completed a 10km run today for the first time!
Three laps round the outside of the village to cover the required distance. I passed a pedestrian (twice) and two dog walkers. Where was everyone else this morning? Maybe the cold grey weather put them off.
I started my day with two slices of marmite on toast and a cup of mint tea. After an hour of housework to warm up and let my breakfast sink and two glasses of water I set off.
My target was under an hour and I did it in 58:26 with apparently my fastest 5km at 28:12 according to Strava. Back home to a big glass of water, bucket of coffee and hot shower. Sorted.
Huge thanks to Michael Johnson for getting me off my bottom in July, everyone here for continued positivity (even if I borrowed some from other people's posts), ju-ju- for the plan to get from 5k to 10k and Zombies, Run! for frightening me into running for the last few weeks.
Can't wait to see my 10k graduate badge next to my name!
Sending big hugs to you all and encouraging words to everyone else completing their first 10k this weekend. We are great
Written by
Langley-Loper
Graduate10
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Great run Langley-loper or should I call you Speedy Gonzalez 😆🏃♀️💨. I have to agree with JNR, marmite as a pre run fuel wouldn't work for me (had a roommate in University that loved it, but I couldn't develop a taste for it). My pre run food is a couple cups of coffee and peanut butter toast or oatmeal 😋. I don't know how people can run without eating. I fade fast if I try to run before brekkie. Well done on the 10k, fellow graduate! We do rock, don't we 😆👊💪
Marmite AND peanut butter together is the best toast topping ever but I find PB repeats on me during a run so I left it in the cupboard this morning 🥜🍞
Fab run! I spotted it on Strava and was so impressed with your time! I've a way to catch up. Maybe it's because we're all out of Marmite here, so I had to go for the porridge instead! I can only do 1 cup of tea before a run or I just want a wee the whole time. Very inconvenient. I did my 10k this morning up over Romsley (in the rain that we weren't supposed to have!) in 1hr 11 mins. It's an improvement on last week (which I thought was a fluke), so I'm pretty happy with that.
It's brilliant to be reaching for the 10k with others. I feel I've had loads of support from other people's stories and comments...and encouragement from Zombies. 😨 What a great bunch!
Marmite is the answer to everything...although I haven't tried putting it in the bath for aching muscles yet!
"...up over..." sounds like you have more hilly terrain than me, there's only about 60ft difference between my highest and lowest spots. Hills are great for slowing me down. I must try and introduce some more into my routes but that means getting in the car and driving somewhere or doing a long straight-out-and-back run, which hubby isn't keen on me doing in case I keel over a long way from home.
I'd never have got this far without healthunlocked! Love you all x
Congratulations 🎉 and so soon after your C25k graduation, brilliant progress 😀. Lovely shiny new badge! Impressive that you did some housework before running!
I would be so interested to know at what heart rate per minute is everyone running at! Is this your race pace or long slow pace. Are you stiff the next day?
I always run outdoors and I don't have a heart rate monitor so I have no idea about my bpm. I do know I have low bp and quite a low resting heart rate (55ish) which might help, ie starting from a low point!
I run at my best comfortable pace. That means a bit slower on the inclines and stretching my legs on the flat and downhills.
I've never done a race or park run so no idea if I could go faster or not. I suspect I could, but this 10k was just about making sure I completed it without stopping.
As for aching legs, they did a little bit yesterday evening but after a nights sleep they feel fine today (but I'm not doing another 10k today!). In the early days of couch to 5k they ached all the time and i mean ALL the time but that passed by about week 6.
Hi martinhermanus. I have only just graduated & no where near to even doing a park 5K run but this is what I think, maybe wrong but more experienced members will correct me.
From what I have read if someone is just training then they seem to run at a slower than race pace whatever that may be. Then again it does seem some speed work is also needed especially to train you for the last sprint to the line.
As far as heart rate is concerned how long is a bit of string. Again everyone is at different levels of fitness.Take me for example. When on treadmill and only jogging 3.7 mph (6kph) my heart rate is in the moderate to high zone zone. When I started c25k the same pace showed me jogging dead on the line between hard & max!! . The thing is heart rate has dropped as I have got fitter.
Now trying outside runs ( not checking heart ate and back on the treadmill with a 1% incline so my heart rate has shot up to near the top of Hard heart rate.
The thing is a lot of members do not run by actual heart rate but how they feel,gasping for breath,slow down, whistling a tune speed up. Every one is different, sorry not very good at explaining things and a bit long winded. Do not know what evel you are at but I am sure you will get good advice to take you to next level.
Forgot to say I run early morning and by the afternoon/evening and the next day I am stiff.
It feels like I have 2 planks of wood for legs but that to me is good as it shows that I have used my muscles or what I have of them. I would of thought you have to be really fit before you do not feel stiff, well I hope.
Maybe you need a longer warm up/ warm down? I never run early morning, my earliest is about 9.30 so there's time for breakfast to sink and everything to loosen up a bit.
Maybe the pre-run housework helped me yesterday? I am sure your wife would be delighted if you adopted that as part of your fitness regime!
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Bridge to 10km complete
How often should you run a 10km distance?
First 10km I've ever run in my life
Marmite
Fuelled by a banana, hindered by vodka 
