Howdy- Doody!.... itโ€™s week 3 of the 10 is t... - Bridge to 10K

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Howdy- Doody!.... itโ€™s week 3 of the 10 is the Magic Number .... ๐Ÿ‘Œ

ju-ju-
ju-ju-Graduate10
โ€ข47 Replies

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 ;)

youtu.be/8RTj_W_LS2w

So this week the runs are:

3.5k

5k

7k

Please feel free to join at any time in the plan, the runs are all listed for you to follow.

Members:

Ripcurlrana71

Paulanoo

NWrkpak

Sadyruns

316niel

Tasha99

Mummycav

Tbae

Empem

Limberlou

ANaylor

Ruckinfight

Pianoteacher

HoagyM

Marvo69

Lexi6

Linda9389

JennyH10

awaw

acebiros

Jb33

VivR1

MrskittyC

Richroux

Kerrytom88

Melo_smiles

Abaggs

icklegui

Sarararara

KJTom1972

s0237836

AnotherNewbieRunner

Hericus

Caseycooks

GetToTheChopper

Berksrover

Susietirzah78

Runningsingapore

LizSmith107

Getting-quicker

Dellajean

StephBev

Kingtheo

Runninggirly

YoureDoingGreatPet

Hoadini

Chad61

diamondd

CitizenP

JK1987

Susieq174

GeorgiosA

Berksrover

Spottydotty

Sser

EllieDavies

Pingubox

Caseycooks

Sumb7170

ToniCR

Samarie

GingerBohemian

KSC25K

CJDavies

BethMay

47 Replies
โ€ข

Definitely turned my already slow pace to even slower and managed the 8km this morning (I skipped 2 weeks as Iโ€™d already gotten up to 6km solo). Nearly ran for a hour hour ๐Ÿ˜ฑ.

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!!

ju-ju-
ju-ju-Graduate10 in reply to CitizenP

well done, it really is so hot isnt it?

CitizenP
CitizenP in reply to ju-ju-

Yup - my face was already raspberry in colour during my winter runs ... you can only imagine what I looked like post 8km today ๐Ÿ™ˆ

HoagyM
HoagyMGraduate10

Havenโ€™t been running at my usual โ€œevery other dayโ€ 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 thatโ€™s todayโ€™s excuse!

But having done my week 3 7k run on Wednesday, Iโ€™ll be out tomorrow for the 5k or short run, so still on track I think.

Also agreed to have a โ€œpre-10kโ€ 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 thatโ€™s a new interim target before the Cardiff 10K race in Sept.

ju-ju-
ju-ju-Graduate10 in reply to HoagyM

See how the legs feel, there is no harm in taking an extra rest day... you need to be in tip top shape for the super fit sister challenge!!

Started week 3 with a pre-lunch 5K. Lots of shade else I wouldn't have done it! Looking forward to long run on Sunday!

ju-ju-
ju-ju-Graduate10 in reply to icklegui

Cool well done you...

pianoteacher
pianoteacherGraduate10

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" ๐Ÿ˜‚

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 :-)

ju-ju-
ju-ju-Graduate10 in reply to pianoteacher

Sounds good, well done ๐Ÿ˜Ž

limberlou
limberlouAmbassador

I use some of the podcasts when Iโ€™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 Iโ€™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. โ€œ if he can do it you can, Lou!! โ€. Mind you he is about half my age!

ju-ju-
ju-ju-Graduate10 in reply to limberlou

Love this... thatโ€™s it... counting really helps!!

paulanoo
paulanooGraduate10

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 ;)

ju-ju-
ju-ju-Graduate10 in reply to paulanoo

Sounds like a good plan, and enjoy the cruise!!!

paulanoo
paulanooGraduate10 in reply to ju-ju-

Thanks ju-ju. 3.75km done today in a shady but hot park. i'm fine and dandy again and back on track with lots of new tools and information.

Hi everyone.

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 havenโ€™t fit in the 5k. I think this may well continue along with the hot weather so I think Iโ€™ll be falling behind a bit (story of my running life!) but anyway Iโ€™m still very much in it and following everyoneโ€™s progress even if Iโ€™m not keeping up, wuss that I am. Bring on the autumn I say ๐Ÿ˜…

ju-ju-
ju-ju-Graduate10 in reply to JennyH10

Well done for battling on... going early is much much better if you donโ€™t like the heat?

JennyH10
JennyH10 in reply to ju-ju-

Yeah definitely but I really struggle to get up and I have to make sure Iโ€™m back to take my son to school, I really should be more disciplined though.

Sarararara
SararararaGraduate10

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.

ju-ju-
ju-ju-Graduate10 in reply to Sarararara

well done... hope the hips are ok...

Hidden
Hidden

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. ๐Ÿ’ช

Ripcurlrana71
Ripcurlrana71Graduate10 in reply to Hidden

Woohoo!! ๐Ÿ’ช๐Ÿผ

ju-ju-
ju-ju-Graduate10 in reply to Hidden

Yay ๐Ÿ˜Ž

Hidden
Hidden in reply to Hidden

I'll see your 6K and raise you 7K BOOM! Was all going so well, I just kept going... First time I've felt that 10K is achievable for me. ๐Ÿ˜

BethMay
BethMay in reply to Hidden

Whooo-hooooo! Thatโ€™s amazing well done ๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜๐Ÿ˜

Hi Our Panther Leader, Ju,

Finished Week3, just a blink.๐Ÿค”Where did that go.๐Ÿ™ˆ

Love your mantras and the disciplined counting,๐ŸŒŸI managed to work out something similar,but for shorter distances than you, 5k and 17 times round.Still lost count.๐Ÿ™ˆ๐Ÿ˜‚

Changed my diet,sick of emojiโ€™s, particularly these ones.๐Ÿ’ฉ๐Ÿ™ˆ๐Ÿ˜‚

Last attempt tomorrow at speed challenge.Hopefully I will be able to follow you with a boom๐Ÿ’ฅ๐Ÿ˜‚

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.๐Ÿค”

All is good providing I do not lose count.๐Ÿค”๐Ÿ˜‚๐Ÿ™ˆ

Have a good week and to all Panther cubs.๐ŸŒŸ๐Ÿ‘๐Ÿ‘

ju-ju-
ju-ju-Graduate10 in reply to Tbae

Oh my goodness, what will you do for food now???

Can you find a new route??

Ripcurlrana71
Ripcurlrana71Graduate10

4k week 4 done this morning. Looking at long run Monday but going to be still sooo hot. Will probably be a slow one. ๐ŸŒ

Good luck buddies with your next run. xx

ju-ju-
ju-ju-Graduate10 in reply to Ripcurlrana71

Great, go out early... honestly itโ€™s so much cooler... enjoy ๐Ÿ˜Ž

Ripcurlrana71
Ripcurlrana71Graduate10 in reply to ju-ju-

Thatโ€™s my aim but showing as 70f at 8am on Monday the earliest I can get out. ๐Ÿ˜ฑ๐Ÿ‘€๐ŸŒ

ju-ju-
ju-ju-Graduate10 in reply to Ripcurlrana71

Mmmm thatโ€™s way too late. Thatโ€™s a shame ๐Ÿ˜Ž

Ripcurlrana71
Ripcurlrana71Graduate10 in reply to ju-ju-

Another 5am run I think then!! ๐Ÿ˜Ž๐Ÿ˜Ž๐Ÿ˜Ž

Finished week 4 with a 5k this morning. Thought it was going to be a slow one but it was a PR, and my first under 35 minutes ๐Ÿ˜ loving this plan!

ju-ju-
ju-ju-Graduate10 in reply to pingubox

brilliant!!

HoagyM
HoagyMGraduate10

Hmm... a few alarm bells ringing in my head over the last few days, as for the first time since starting this in April, Iโ€™ve been struggling a bit with motivation - itโ€™s been a 4-day break since my last run. So I volunteered for some early morning โ€œfamily taxi dutyโ€ 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 โ€œhappy paceโ€ 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!

ju-ju-
ju-ju-Graduate10 in reply to HoagyM

OK... I have been thinking about this and have a few thoughts...

1. Go slower, your mind is getting stressed about your pace. This plan is not about pace, its about distance and endurance.

2. Choose your run days, plan ahead and don't allow any head talk... just do it. No debate.

3. This happens to us all and tests our running resilience.. be determined not to let this stop you.

4. as you carry on this will make your mental resilience stronger.

Hope these help a bit...

HoagyM
HoagyMGraduate10 in reply to ju-ju-

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.

Does that balance sound about right?

Thanks again for your support.

ju-ju-
ju-ju-Graduate10 in reply to HoagyM

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...

HoagyM
HoagyMGraduate10

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.

Tbae
Tbae in reply to HoagyM

Brillant and you have got our Panther leaderโ€™s attention.

Be scared or be pleased Hoagy itโ€™s just got to be a win Win.

You have just proved that.๐Ÿ‘ With two booms ๐Ÿ’ฅ๐Ÿ’ฅ

Push that body, punish that body well maybe within 20/80 rule at most perhaps.Or give yourself an easy week 10/90.

You are doing brilliantly.

So is our JuJu, PB In the speed challenge.๐Ÿ†๐Ÿ’ฅboom.

ju-ju-
ju-ju-Graduate10 in reply to Tbae

Thanks Tbae.... :)

ju-ju-
ju-ju-Graduate10 in reply to HoagyM

I am soooo pleased and your motivation is through the roof now!!!

Marvo69
Marvo69 in reply to HoagyM

Bloody hell matey! Well done!!

Hoping to start week 3 Thursday with the 3.5k and the 5k will be parkrun on Saturday. I donโ€™t often get to do parkrun because I work nights, but this week Iโ€™m doing 12-9, which is either lates or afters, Iโ€™m not sure, but it will mean I can get up early enough on Saturday to run ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

ju-ju-
ju-ju-Graduate10 in reply to YoureDoingGreatPet

great plan :)

Evening all!

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.

You choose. Good luck all!!

Hi Panther Cub Leader๐Ÿ†

Wk 4.3 done and I am back on track with your magic 10 programme.

Long easy 10K(4 circuits) on Sun 8th then every week adding a 2.5k circuit /week. A fleeting visit to

HM distance 21.5k and back to 5k&10k pace improvement and a full 8week

repeat of magic 10.

Providing entry is accepted of course.๐Ÿค”๐Ÿ™

Speed challenge was a lovely diversion.

Thanks for everything you do.๐Ÿ’ฅ๐Ÿ†๐Ÿ’ฅ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ฅ

Week 5 8k done this morning ๐Ÿ˜ it was tough, but I managed.

Up until now I've been doing the majority of my runs on an old railway line - very long straight and flat!

However, I've now moved house, meaning new routes - with hills ๐Ÿ˜ญ. It's about time I started doing more of them, and I'm sure I'll see the payoff soon!

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