Weekly chatty chat 4th to the 10th of June πŸ‘πŸ» - Bridge to 10K

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Weekly chatty chat 4th to the 10th of June πŸ‘πŸ»

ju-ju- profile image
ju-ju-Graduate10
β€’42 Replies

Hello everybody and welcome to Monday.... its a new day, a new week and a new opportunity to make some changes in our lives... 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. Please join in the discussion :)

If you're new or a lurker this is a great place to say a little hi without the pressure of a full post.

Have a great week, and enjoy your runs :)

Ju-Ju, Oldfloss, Realfoodieclub, Millsie-J and Bluebirdrunner x

XXX

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ju-ju- profile image
ju-ju-
Graduate10
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42 Replies
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Tbae profile image
Tbae

Hi Ju Ju,

This evening I am going to test your original mantra on the speed challenge.πŸ‘

Hopefully I am going to rethink the guidance , pace is your pace.πŸ€”πŸ˜‚

Either way it’s a win, win.πŸ‘

Love the above, and it just gets more appropriate the longer we are on this earth.πŸŒŸπŸ‘πŸ‘

Have a good week everyone and run because we can.There is really no point in stoppingπŸ€”. Believe it.πŸŒŸπŸ‘πŸ‘

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

Good stuff Tbae .... 'Push that Body, Punish that Body' ... good luck and enjoy it...

Tbae profile image
Tbaeβ€’ in reply toju-ju-

Love it.πŸ‘Going to bust a gut tonight.

Definately hard run tonight , nearly 4 days offπŸ™ˆ. The Borg exertion number will be red or kissing 10 tonight.πŸ‘πŸ‘

Then two lovely easy runs Wed/ Sat., 5k and 15k.

Take care of you.πŸ’«πŸƒβ€β™€οΈπŸ’«

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

dont bust a gut, that wouldnt be so good... Just ease yourself into it, what is Borg excretion?

Tbae profile image
Tbaeβ€’ in reply toju-ju-

Sorry, it’s the premptive. Exertion.Mispelling. πŸ™ˆπŸ˜‚πŸ˜‚

Rig has another name. Forgotten now.πŸ™ˆA word that sounds the same but completely different meaning. Eg. Uniquely and unquicklyπŸ€”πŸ˜‚πŸ˜‚

Borg number is your own self assessment of how hard your working.Conversational pace maybe 5/6 πŸ€”

Hard run maybe 7/8/9/, couch, 0 .

Heart rate a bit techie for me at present.This is a simple little tool. Google it.

Also the Karvonen formula.πŸ€”

πŸ’«πŸƒβ€β™€οΈπŸ’«πŸ‘πŸ‘

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

Ah comprende yes I get you now...I will look it up, thankyou. Couch 0, love it!!!

Tbae profile image
Tbaeβ€’ in reply toju-ju-

Just kidding, figure of speech.

I like the building pace with time as you suggest.πŸ‘πŸ‘πŸ‘

Interesting also short runs more warm up

, longer runs shorter warm up.πŸŒŸπŸ‘πŸ‘

Tbae profile image
Tbaeβ€’ in reply toju-ju-

Was hoping to run with Laura speed podcast,on repeat for 3 times and 36 minutes duration of intervals. Hope it comes off.

Good luck with your 32 minutes.πŸŒŸπŸ‘πŸ‘

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

Thankyou.... Have you done the speed podcast before?

Tbae profile image
Tbaeβ€’ in reply toju-ju-

Yes twice,as singles.Been having reception issues πŸ€” in the heart of the village and woodlands.So unable to use it more. It is to be a weekly 5k for me with speed.πŸ€” But maybe sorted now.I have kept up with the bpm’s and 6 x1 min , etc. Would have preferred to have built upto the 3 sets, But was just going to take over my own pace anyway, if not sustainable.πŸ€”and complete 5k distance.

Have used the stamina repeated 4 times to do my 12.6k at over 9 mins / km it makes for a long shift,but a good workout. The speed is a tad more energetic, but not a 9/10.Borg number.πŸ‘πŸ‘πŸ‘Its not out and out sprinting.πŸ€”or is it .πŸ€”

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

I see... I thought you meant do the whole thing 3 times which i wouldnt recommend. But 3 lots of 1 minute on and 1 minute rest, then easy pace to 5k? On the one minute fast sections, your borg will likely be 9 or 10. But its short lived. Then you rest on the 1 minute in between by a very slow run or walk

Tbae profile image
Tbaeβ€’ in reply toju-ju-

Sorry for taking your time.

But I appreciate your advice.🌟 Clear.πŸ‘Yes I was going for 3 repeats.πŸ™ˆ

Now for this one, I will start with the stamina or SS for 1st 2-3 laps and swop to the speed for the last lap.Something like that.

Push that body, punish that body or a senior citzen’s version.πŸ™ˆπŸ˜‚

Had to stop myself from saying break a leg.πŸ™ˆπŸ˜‚

Take care of you.πŸ’«πŸƒβ€β™€οΈπŸ’«

Hope I can play a good game, certainly maybe talked one.πŸ™ˆπŸ˜‚πŸ˜‚

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

Perhaps do the speedy bit in the middle with the slower runs either side... and enjoy it πŸ’₯🍭

Tbae profile image
Tbaeβ€’ in reply toju-ju-

Thanks , really appreciate all your help.

Screwed up Strava, so will go again Wed. Cannot class tonight as a hard run, but definately have improved pace, better than 45 mins but not yet 40 mins.

Push that Body , Punish that Body.πŸ’«πŸƒβ€β™€οΈπŸ’«

Whoop whoop.πŸ¦•

Onward and upwards.πŸ‘

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

That’s really fantastic well done πŸ…πŸ’₯

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

and if you download the podcasts you dont need a signal?

Jay66UK profile image
Jay66UKGraduate10

My final week of being 51. I’m focusing on my consolidation runs and finding a β€œless SAS” Parkrun for the weekend.

LoungeLizaard profile image
LoungeLizaardGraduate10β€’ in reply toJay66UK

I was thinking about you this morning as I was reflecting on my 25 min W6R3 - still makes me chuckle.

Hats off to you sir!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toJay66UK

sounds good...... and less SAS also sounds good... where is your Parkrun?!!

Jay66UK profile image
Jay66UKGraduate10β€’ in reply toju-ju-

Lyme Park is my home one. I had a bit of a go at it on Saturday... 😳

trogdelight profile image
trogdelightGraduate10β€’ in reply toJay66UK

Found this which ranks parkruns by flatness:

jegmar.com/stats-hq/fastest...

Jay66UK profile image
Jay66UKGraduate10β€’ in reply totrogdelight

Only 513 of 519? What was all the fuss about?!? 🀣

Dexy5 profile image
Dexy5Graduate10β€’ in reply totrogdelight

I’m so glad that I live in Southsea @ no 2. According to Strava the elevation is only 5 metres, but I’ll be happy with 8. πŸ˜ŽπŸŒŠβ˜€οΈ

ju-ju- profile image
ju-ju-Graduate10β€’ in reply totrogdelight

fab... when I go, mine is Ashton Court Bristol which is 495. Its a lovely run.

Jay66UK profile image
Jay66UKGraduate10β€’ in reply toju-ju-

Nice - I am looking for a very flat one next time! I tried to kill myself and starve/bore the back runner.

AlMorr profile image
AlMorrAmbassadorGraduate10

Hi ju-ju, I completed week 7 this morning, I posted my report on healthulocked.com at about 1410, 10 past 2 pm BST but it has not appeared at all, not sure what happened, I do get replies from various people when I reply to them but when I post one of my own on this site it never seems to appear, perhaps I am not pressing some button!?

Ripcurlrana71 profile image
Ripcurlrana71Graduate10β€’ in reply toAlMorr

This may sound really obvious but assume you press β€˜post’?

Dexy5 profile image
Dexy5Graduate10

Hello ju-ju-, feeling a bit frustrated that since I graduated I have been stop and start with niggles. The physiotherapy has worked on my left ankle but while I have been doing all those exercises, my right calf has probably missed out a bit and I couldn’t complete my 30 mins on Saturday because of pain. I’m now going to do some exercises to build up the calves, get my bike out, and I have volunteered for a task at Parkrun on Saturday so at least I am involved in some way. I just want to run again ......☹️

ToniCR profile image
ToniCR

I took 9 days off running and it feels like forever! I was having a terrible flare up of knee pain. I decided to take a week off as I have my 10k coming up. I'm heading out for my first run after work today and hoping for the best.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toToniCR

Fingers crossed.. nice and gentle, no heroics

ToniCR profile image
ToniCRβ€’ in reply toju-ju-

Nailed it! A slow 5k, minimal discomfort and my knees feel fine now. Felt good to get back at it.

Empem profile image
EmpemGraduate10β€’ in reply toToniCR

Good to hear this especially as my small experience right now is the anxiety of actively missing a run for the first time ( I'm in consolidating weeks post 5k graduation) as have some shin splints issues after speeding up my runs.Frustrated! Good Luck with getting back to it.

ToniCR profile image
ToniCRβ€’ in reply toEmpem

It is hard to miss runs. But taking time off did a lot of good. I feel much better all healed up and I didn't lose any running fitness at all.

Empem profile image
EmpemGraduate10β€’ in reply toToniCR

That is good to hear. Pinching myself now... I just ran on past my allotted time! Really got a buzz. I've worked out I can push myself pretty hard...only need to remain within my physical abilities. Hard to judge as a relative newby. Have a good day!

I'm doing two 30 minute runs and one 5km this week and last to be ready for Ju-ju's plan next week. The weather is so hot that I am slow. That's OK though. I'm doing my strengthening exercises every night and i'm not having niggles (I hope I haven't jinxed myself by saying that...)

Empem profile image
EmpemGraduate10β€’ in reply to

Noooo to the jinx! So starting JuJu's eh? Can I do that without being too techy? All the measuring and speed checking is daunting.

β€’ in reply toEmpem

Runkeeper does all of the stats. We just run and obey Ju-ju

Empem profile image
EmpemGraduate10β€’ in reply to

So JuJu's plan is just a plan ( on her poster) and not a podcast or anything?

Just have an MP3 as don't want to lug around the new Pixel2. It's big and I'll drop the thing and I ca't read anything without specs. Middle aged running problems!

Ripcurlrana71 profile image
Ripcurlrana71Graduate10β€’ in reply toEmpem

Just a plan. Easy to follow 3 x different distance runs a week. If you scroll through her page and find week 1 you should find an image of it. Join me and Hidden ! 😊

Empem profile image
EmpemGraduate10β€’ in reply toRipcurlrana71

Thanks. Nice invitation too. Hope to join the plan but muSt sort out shins first.I'd really like to do the JuJu. Back soon I hope....Happy running!

Empem profile image
EmpemGraduate10

I am definitely a lurker.....

β€’ in reply toEmpem

Not any more πŸ˜‰

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