Bridge to 10K
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Weekly chat 5 - 11 February

Hiya and welcome to a new week.

Sometimes we don't feel like putting a whole post up but just want to share something small, so this is a great place for doing that during the week.

If youre a lurker it is a great place to say a little hi without the pressure of a full post.

Wishing you all a happy and healthy week,

Juju, Realfoodieclub, Oldfloss, Millsie-J and Jan-now-runs

XX

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Continuing week 4 of the magic 10k programme. Wk4R1 4k done(tick) Wk4R2 will be the 8k and I am fearing it a little. Just need to have my slow and steady head on and I should be fine but if I sprint off at the start (finding it hard to keep the speed down for first split) I might be scuppered.

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This week is a week to try and make some progress. I had a rest last week. 3 miles, 2 miles, 2 miles, all fairly slow with the weekend off. Plan for this week is Stamina run, Speed run, Long slow run and try to up the mileage.

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I did manage to get out his morning and added a small distance but I realise I definitely need new trainers. I also need to look at the training schedule for the bridge between 5 and 10K as I need some structure.

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As a sufferer of a little known disease called ' I know better' I thought I would up my game in the intervals podcast that I am using. My reasoning was,I nearly succeeded last time so I can go faster this time. This did not work 😎. Instead of the one recovery period being walked I walked them all 🙄

Little miss impatient

Angela

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But you got out there and had a go. ☺ Intervals ae tricky things. I find that if the first one seems a bit easy, I've probably got it about right. Then each successive one feels a bit more difficult. If I push the first one, the rest die a death and I end up just doing a one speed plod. I'd imagine lots of us have made that mistake. But from your experience, you now know a lot more than those who've never tried it! 😀 Let us know how your next intervals session goes. 🏃🏃🏃

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Tried the C25k+ Speed podcast today. It was good fun but I probably didn't really push myself enough because it didn't feel like I'd worked very hard at the end. I also found myself still a mile from home.

Is it too soon to go up to 4 runs a week?

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I've been wondering if I should try 4 runs too. It would seem sensible to try every other day first, if that's possible. That would be 7 runs in 14 days. I've done that previously and could feel the difference. But I can only run on certain days, so I wondered if I should start by adding in a slow, short run and build it up slowly week by week.

I tried the speed podcast, but my cadence average is about 175, so my natural pace is quicker than the podcast's quick bits. I found I was tripping over my own feet trying to slow down. I must have looked pretty daft too!

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Depends how much you are willing to fiddle with apps how useful this information will be to you but here goes

I have downloaded the (free) Nike run club app, it had various guided run options but I use 3,2,1go it does 3 mins at one pace 2 at the next etc but does not set the pace for you

I also use a Metronome to set the pace and select the one I want during the recovery period. So like you I run at about 175 in the warm up, then 180 for 3mins going up to a crazy 210 for the final 30 sec burst

This allows me to adapt it as I get stronger

Hope this makes sense

Angela

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Ha ha,

210. This Loris' 33" inside legs would probably break up and fall apart at that rate.

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End of the week. Finished with a standard 5K, 160 bpm to Spotify Running. Todays choice was Funk & Soul. Avoiding the hordes on the seafront I just went for a run through bungalow city without a plan. (Did 4 miles in the end). It would have been boring except for the music. Try controlling your vertical oscillation when your inner Loris is jumping up and down to Martha singing Heatwave. Total for the week is 4 runs, 16 miles.

That'll do Loris.

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