First Post on Bridge.: Hello from a novice... - Bridge to 10K

Bridge to 10K
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First Post on Bridge.

Hello from a novice runner wishing to continue my running journey.

Completed C25k 10 weeks ago.I have been consolidating / building and following the available advice.

In 10 weeks have clocked 160 kms.Using 5k+ podcasts.Normally Run

Tues/ Thur/ Sunday.

I have been using my long run on Sunday as an easy run, no hills, conversational pace,low exertion, extending distance and have completed 10K and 13.6km.

I am looking to build this long run upto HM distance in a further 10 weeks.

So from a baseline15km/week to 30 km/week and then review.

Respecting all the guidelines I have allowed plenty adaption time and flexibility on the long run and plan to do minimum 10K if I need to delay an incremental 10PR guidance step.

This should at least maintain a baseline of 20km/ week.

My other two runs will be using Laura’s speed and stamina.

Attempting to use the speed intervals as a hard run, and although short in time I intend to make it a 5k run anyway.

The stamina podcast can therefore only be an easy run,πŸ€” except where on a Sunday if I only do a 10K and because of a 3 day break, may use it as a hard run.

I have dropped now a strength gym session, from 3 to 2, so it gives me a rest day before the long run.

Who said this running malarkey was simple,πŸ™ˆ.

It is my attempt at my plan and risk reduction, respecting the advice.

I am hoping for a natural improvement in my pace by going long distance.πŸ€”

My 13.6km and 2hours Running this morning took 4 repeats of Laura’s stepping stones.πŸ™ˆπŸ˜‚πŸ˜‚

I find she paces me, stops me falling asleep and focused at the same time.πŸ‘

The audio fuel I can live with, bpm great, hard of hearing anyway.πŸ˜‚πŸ˜‚

Or perhaps it is selective hearing, never any problems with the lovely Laura.πŸŒŸπŸ‘πŸ‘

Really hoping to get an improvement in pace.πŸ€”

Wishing you all well with your journeys.πŸ‘πŸ‘

25 Replies
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I’m sure your pace will improve. I can see my 5k pace improving week on week and I’m doing a slow 10k each week. Admins say it’s miles on your legs that gets you faster. Good luck πŸ‘πŸ½

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Thanks Tasha.Thats reassuring.

I have been following how well you have progressed both with your distance and parkruns.πŸŒŸπŸ‘πŸ‘

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Thanks! Made an error yesterday - chased a pacer. Ended up stopping for a bit. Never mind. Lesson learned.

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Hi and welcome..you will know many of us here..😊

Just stick with the safe, steady plan that you are thinking of...and your natural, happy pace will just happen...more runs give your legs chance to find out what suits.

Do not neglect core strength and stamina exercise too..totally essential.

Let things evolve..make sure you build in flexibility too..to allow for runs missed and days when runs do not work out.

If you are thinking HM..take a look at the Forum for that..many of us are just beginning our first HM journey and the advice over there is invaluable.

As ever..slow and steady...

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Going to reinstate the strength session, as you advise.

Thanks.I cannot count.πŸ™ˆThought I had used up all my days.

Take care of you.πŸŒŸπŸ‘πŸ‘

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So much to think of..and too few days..I do not know how folk say they are bored in retirement 😊

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πŸ™ˆπŸ˜‚πŸ˜‚πŸ˜‚πŸ‘

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They would be exhausted just watching you Floss.

With all your interests and talents,family responsibilities, not to mention the forum voluntary obligations.

No time even to go to bed at night.πŸ™ˆπŸ˜‚πŸ˜‚

Your a πŸ’«πŸƒβ€β™€οΈπŸ’«

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Thank you Floss.

Hope your HM programme is going well.πŸŒŸπŸ‘πŸ‘

Cannot believe my good fortune in finding the HealthUnlocked C25k forum.πŸŒŸπŸ‘πŸ‘

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Me neither...x

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Just found another counting error, 28 + 12 is supposed to equal 30 in my book.Thirty minutes for a 5k running at 6mins /km.

You made me laugh, but I was supposed to be some kind of engineer.πŸ€”πŸ˜‚πŸ˜‚

Just as well I am long retired.πŸ™ˆπŸ˜‚πŸ˜‚

You do not need arithmetic to run but it helps.πŸ‘πŸ‘πŸ‘πŸ˜‚

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My HM plan is progressing thank you. I took a great deal of advice and tried a a set plan...which I was not enjoying..so used the advice from the Marathon and HM experts and have devised my own plan..which is working for me... 😊Week 4 starts tomorrow...!

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Sounds like a very good plan.

I agree with you, the C25k programme and forums are brilliant. After many times of trying and failing to run (guess I was that person just going too fast πŸ˜„) 9 saw me able to do it at last! And the help and banter is second to none.

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Gosh that is a surprise Annie.Not the speed,many times trying bit, but there again it must be difficult for you flyers.Easy for me , the red squirrels in the park don’t even move now, in fact I am sure they have a stop watch on me and they shake their heads with a no improvement look and a laugh as they carry on munching their nuts.

Look at you now.πŸ’«πŸƒβ€β™€οΈπŸ’«

Enjoyed following your replies and think I remember seeing some of your impressive times.

I am green, but Hehho I can dream.

Actually just at this moment trying to find some good advice you gave someone how to run hills.πŸ€”Yes backstitching,Annie you are a mind reader also.Just read your reply.πŸ™ˆπŸ‘πŸ‘

Debjogson has posted.Loads of stuff of course,I google stuff, read and cannot retain.

Look forward to following your journey.πŸŒŸπŸ‘πŸ‘

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Here you go I just posted this in reply to Deb πŸ˜„. I know you know about the hydration thing but left it there anyway.

"At the risk of being boring:-

Try "back stitching" the hill. Run up to first lamp post (or static marker, no using cars or sheep that move - guess who did 😚), turn and run down. Turn and run up two, down one - repeat until you get to the top. The run down gives a bit of recovery time before going up again and you get plenty of practice going up. Do this slowly and with small steps, it really works. It's the way I learned to run the hills around here - I can't do a run without doing a hill or two and I don't want/won't drive to a flatter area.

And don't forget hydrate, hydrate, hydrate all the time, not just when the weather gets hot and humid or on pre-running/running days but everyday. Dehydration is bad for your body, especially when it has become a running bod πŸ˜€"

Actually the small steps are more important than slow ones.

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That is great advice.πŸ‘

Going to use it when I start the Strava hill repeats.

Stonage techie πŸ¦•that’s me.

Have to catch up, not just my pace.πŸ™ˆπŸ˜‚πŸ˜‚

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Very well done.

That’s ownership, and very pleased it sits comfortable with and for you.πŸ‘πŸ‘

Nice reply recently to someone’s post how we have to find our own way.πŸ‘

With your experience and others on here, no problem, for a novice like me not plain sailing.In the early stages it can be daunting.

Keep up the good work.πŸŒŸπŸ‘πŸ‘

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What a lovely post, it’s great that you are progressing in your running journey....

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We all do our best JuJu don’t we.πŸ‘πŸ‘

But thanks to the expertise and experience of this website I have tried to learn all that is here.

Not easy as a novice with the depth of knowledge that exists.πŸ‘πŸ‘

I really felt today I could have just ran the 21.5k at 7 km/hr.πŸ™ˆ. The way I view it JuJu, if I had gone up a mountain I would have had to come back.

Think I am planning to run a HM for the macular society in August.πŸ€”

But I do hope I can improve my pace. I have run at my magic 10km/hr but only for the 12 mins on speed.Need to find another 28 mins from somewhere.πŸ™ˆπŸ˜‚πŸ˜‚

Thanks to you and all the best with your challenges and the great job you do for the forum.πŸ’«πŸƒβ€β™€οΈπŸ’«

Only 18, πŸ™ˆπŸ˜‚πŸ˜‚, can’t count,no need to make it harder.πŸ˜‚πŸ˜‚

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I’m always happy listening to Laura. All is well, like you’re in good hands πŸ™‚

keep plugging steadily away and you’ll be fine

As you slowly run the hills, shorten your stride and repeat the mantra, β€œsmall steps, small steps, small steps” πŸ’ͺπŸ‘πŸ˜ƒ. Works for me πŸ‘

Have fun πŸ˜ƒ

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Yes I agree , safe,comfortable and reassuring hands.

Thanks.I will keep plugging away.Love it,and count my blessings in finding this forum.

Love hills and the mantra.

Happy memories for me 55 years ago I used to be on Ben Nevis via the arΓͺte and ran down the tourist path three times per week from spring to autumn.

Funny how Iife can pull you all over the place πŸ™ˆπŸ˜‚πŸ˜‚

Glad I have found my way back to

Wellness, fitness, self esteem, belief and pleasure.

Run because we can.Brillant.

Take care of you and thank you.πŸŒŸπŸ‘πŸ‘

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I'm too much in awe to reply to you Tbae. Just to say 'RESPECT' and good luck. Thanks for posting.

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Gosh that’s lovely of you.

I am just a novice runner.

Who has certainly be moved by so many courageous people on the forum.

I want to wish you every success and will look for your story and progress.πŸŒŸπŸ‘πŸ‘

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Great to see you on here, and with a strong plan. Keep posting and happy running!

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Thank you for the lovely welcome.

I am very pleased to be here, enjoying the journey.

Every good wish to you with your running plans.πŸŒŸπŸ‘πŸ‘

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