Helloooooooo and welcome to week 3 of the 10 is the magic Number 10k plan. How are you all getting on? I am finding this heat a bit much but enjoying my early morning runs/ garden gym etc. Pic is from this morning of my special tree that I run past nearly every day.... I talk about mantras and other ways of getting through the run. I love a good mantra and I think you all do too... please do share... I am thinking of getting a new one.... something with a bit more style and panache
Definitely turned my already slow pace to even slower and managed the 8km this morning (I skipped 2 weeks as I’d already gotten up to 6km solo). Nearly ran for a hour hour 😱.
Looking forward to a shorter run on Sunday - 4km will seem like a walk in the park after today!!
Hope everyone else is coping with the joys of sticky runs!!
Haven’t been running at my usual “every other day” frequency lately, but right now my legs/ankles are really aching after another round of golf yesterday (on a very hilly course) and I am out golfing yet again this afternoon, so that’s today’s excuse!
But having done my week 3 7k run on Wednesday, I’ll be out tomorrow for the 5k or short run, so still on track I think.
Also agreed to have a “pre-10k” run in a fortnight down in Wales with one of my super-fit sisters, so want to be on my best form for that one (maybe even try to do a 10k??), so that’s a new interim target before the Cardiff 10K race in Sept.
Starting week 3 with a scouts paced Parkrun with my son tomorrow morning. Will probably do a short run Monday and then go out with the Running Club on Wednesday morning. Good job you're quite relaxed about this programme ju-ju- because I'm definitely using it very "loosely" 😂
Might go for another walk on Sunday but probably won't be as epic as yesterday's 8 miler - my son and boyfriend are coming with me and I'll never hear any end to the moaning if we go that far! Maybe I'll get them chanting some mantras
I use some of the podcasts when I’m running as I like to run to a beat, i find it quite hypnotic. It when I get near the end of a run and I’m struggling a bit I count too.
When you glance at your watch and it says 2.92 miles and your are going for 3.1( or3.2 because Strava shortchanged me) if I count 1.2.3.4.1.2.3.4.1.2.3.4.1234 and it goes onto 2.93 so I do it 10 times and then check and it usually is about right.
I only do it near the end to stop myself watching my watch
I also remind myself of the homeless guy who sprints past me every now and then. “ if he can do it you can, Lou!! ”. Mind you he is about half my age!
My name is still on the list even though I'm not on week 3 but I'm checking in all the same. I'm so happy to be off the IC. I did a 2.5km in the heat on Tuesday and it loosened out my calf. I went back to the physio last night and he recommends doing a 3.5 or maybe a 4km next. I was going to do it today but it was hugely hot. So I'm doing a run tomorrow as the temperatures are supposed to drop. I am religiously doing my stretches, strengthening, rolling and balance exercise. I do them in the garden. I'm off on a 2 week cruise with my very elderly but active parents. There's a little gym on board so I plan to get back on track with a 5k and a 5.5km next week and then onwards! Registered for my 8km race today and actually paid money so i'm doing it
I have been putting off my runs this week because I hate running in this heat. I did the 3k intervals and a nice slow 6k but haven’t fit in the 5k. I think this may well continue along with the hot weather so I think I’ll be falling behind a bit (story of my running life!) but anyway I’m still very much in it and following everyone’s progress even if I’m not keeping up, wuss that I am. Bring on the autumn I say 😅
Did my 7k at a leisurely pace along the seafront on Thursday evening- so so tempting to make a detour into the water.
Concentrating on not tilting my pelvis is a constant challenge, but distracts me from the heat and really seems to minimise hip flexor ache. Tonight a quick 3.5k weaving in between all the tourists I think.
After much deliberation, could you add me! Going out tomorrow to finish week 2, it's happening!!! Run 3, 6K, I'm coming to get you. Might do it later when it cools down but also going to the flicks, so it might be too tight. Game on. 💪
Love your mantras and the disciplined counting,🌟I managed to work out something similar,but for shorter distances than you, 5k and 17 times round.Still lost count.🙈😂
Changed my diet,sick of emoji’s, particularly these ones.💩🙈😂
Last attempt tomorrow at speed challenge.Hopefully I will be able to follow you with a boom💥😂
Come up with a little strategy, perhaps, for doing boring circuit repetitions, run outward to the half way point (diagonally opposite) and homeward to the starting point.Repeat the laps required.🤔
Hmm... a few alarm bells ringing in my head over the last few days, as for the first time since starting this in April, I’ve been struggling a bit with motivation - it’s been a 4-day break since my last run. So I volunteered for some early morning “family taxi duty” which now means I have to be up and about very early every weekday morning - so absolutely no excuse to get out there and run!
First day of that new routine was today, so off at 7:30 to do the second run of week 3. Decided to do the short run and see how fast I could do 4K.
My “happy pace” is circa 7.5mins per km, so tried for all four kms in under 7 mins, and (just about!) managed to do that, total time 26m 30s, and got a new PB for 1km along the way.
Really tough, but glad to get another one under my belt and hopefully the early morning starts will be mean I get myself back to running every other day and banish those motivation demons!
Thanks ju-ju, very much appreciate you taking the time to provide that feeback and advice!
All really good points.
Just one thing - tbh I don't think I'm too stressed about pace? Basically, I've been aiming for a balance between the weekly long run (endurance) and the short run (pace/intervals), with the 5k somewhere between the two.
Being an ultra competitive sort of guy (!), I need something to focus on when doing the short/5k runs, as otherwise I'd get bored... so pace seems the obvious thing to keep an eye on for both of those.
And on the other side, am planning a long run tomorrow where I'll aim to do what has worked well for me before - just get into my happy pace and see how long I can run for.
Yes absolutely, really good plan. I read your post again and I missed your point about pace, you are quite right. I am the same, I do enjoy the feeling of pushing myself and thats good too. OK... I will be checking in on you tomorrow...
The thought of ju-ju "checking in on me" meant I really had to be out this morning (despite the post-football beer and curry last night)! So I did, and decided to just keep going - and did the 10k! Also managed a new PB for 5k for the first half of the run. Absolutely buzzing, and will still continue to follow the plan through to completion as this mix of short and long runs seems to be working well for me.
Hoping to start week 3 Thursday with the 3.5k and the 5k will be parkrun on Saturday. I don’t often get to do parkrun because I work nights, but this week I’m doing 12-9, which is either lates or afters, I’m not sure, but it will mean I can get up early enough on Saturday to run 🏃🏻♂️🏃🏻♂️🏃🏻♂️
Waited for the rain to pass and a cooler evening. It still felt muggy and tough going today but ASBO and I managed to get the 7k done! Continue to amaze myself every time I think I can't do it.
Mantra...
Come on you fat bastard, I seem to use most of the time.
I also like, if you run 7k every other day, eventually you will look like a man who runs 7k every other day. Not very pithy though.
Holidays coming up so focus on that beach body and looking damned hot in Speedos.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
