B210K W1R2

[David_G]

Hi all, I’ve just finished second run of B210K. I managed 5K in 34:25 so not too disappointed with that. There was a hint of rain but it didn’t amount to much. It would have been nice if it was a bit cooler though! 😊

Just one more run of 2.5K this week under JuJu’s plan, so I’m aiming to go a bit faster using the Stepping Stones podcast. Not tried that before so I’ll have to see how I get on. 😳

I won’t be doing Parkrun this weekend as I’m off to mum and dad’s for brother in law’s birthday. That’s a shame, I’ve really enjoyed the last two. 😕 On the plus side, we’ll be playing Crazy Golf ⛳️😜 so I can always win that 😃 Honestly, my family, we’re hardly competitive at all! 😉😂🤣

Happy running everyone 🏃‍♂️🏃‍♀️😀

[Ripcurlrana71 Graduate10]

Great stuff David - great 5k time! You go win that golf and enjoy your family time. ☺️

[David_G in reply to Ripcurlrana71]

Thanks, we always have a laugh anyway. 😊

I was a bit disappointed with my time but I imagine the weather didn’t help. 😕 There’s plenty of time to speed up, but I’m just concentrating on following the plan for now. After all, it worked very well on C25K! 😀👍

[Ripcurlrana71 Graduate10 in reply to David_G]

I’ve learned to try and concentrate on the long runs on this plan rather than times on the other runs. Ignore my run today that was a one off! 😬😬

[David_G in reply to Ripcurlrana71]

Ok, that sounds like a sensible idea! I’ll just prioritise the longer runs 🏃‍♂️😀👍

[Ripcurlrana71 Graduate10 in reply to David_G]

For sure. It does speed up your shorter runs too. 🙌🏼

[sallenson Graduate10]

I confess to a bit of bafflement with the "three runs per week" numbers. I get the steady long run. That's kind of the point of the exercise.

The "short" run I was going to use for intervals or speed work or something.

The middle one I guess is a slightly pacey "tempo" run.

But I'm guessing in the fog.

Anyone have any handy hints or tips about how to use the two "other" runs per week?

[Sadie-runs Graduate10 in reply to sallenson]

Once you do the long run, the other two become “fun runs”. 😂 But seriously, the most bizarre thing has happened to me - I am finding the longer runs easier *. WTF?!!

Sadie-runs x

* probably because I am stoopid and going far too fast on the “shorter” runs.

[sallenson Graduate10 in reply to Sadie-runs]

That sounds sensible though. I think. The long runs should be at an easy sustainable pace. I think. With maybe a bit of a push at the end.

The other two should be harder more intense work. That's where the strengthening and speed work happen. So they're what make the long runs easier.

At least that's my story and I'm sticking to it!! xx

[Empem Graduate10 in reply to sallenson]

Yeah, I like your outlook.It's pretty much what I'm thinking/doing too having also felt a bit foggy about how to make the Juju plan work for me. Though if I do crank up speed on the 5k inadvertantly through the programme I might be tempted to crow a little, quite possibly at the crack of dawn which would wake the neighbours!

[sallenson Graduate10 in reply to Empem]

I'm making this up as i go along. I don't know what the zealots would make of it tho... xx

[Empem Graduate10 in reply to sallenson]

Fortunately not many of them in this community. Have a good post run day!

[sallenson Graduate10 in reply to Empem]

All i did today was 30 minutes sweating on a stationary bike in my garage watching the freezer 😂

[Ripcurlrana71 Graduate10 in reply to sallenson]

I agree with Sadie that the longer runs do seem to be easier as the pace is more comfortable. I’ve been using the other 2 runs as just normal runs not pushing too much (apart from yesterday!).

The run after my long run I use as a recovery run or fun run - easy on my legs and body. The shortest run will be the one I’ll use for speed etc. 😊 x

* Oh and I’m mixing up the order of the runs per week too*

[Empem Graduate10]

Hi David, that sounds great.I second your idea.For my short 3.5 one this morning I used 5k+speed podcast for some intervals which felt good with an added gentle jog taking me (accidently) to 4k.Staying on a nice local running track and grassy park hopefully protects my legs a bit as earlier upping speed gave some mild shin problems. For a very short moment out there I really felt I was flying.It didn't last long but provided a temporary high. Recommended!

[David_G in reply to Empem]

Thanks Empem, I’ll try that on Saturday morning and see how it goes. Thanks for the advice! 👍

[sallenson Graduate10 in reply to David_G]

I think we're all just making it work for whatever we need. The Long Run is the big deal. The other two are just mechanisms to get us there. So I'm less concerned about the KM count on the shorter runs as long as I'm putting in hard work. I see no point in doing miles just for the sake of doing miles. Smarter not longer... 😁😁

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Thats a very good time for 5k. Ive been running for 9 months now and regularly do longer runs and i’m sliwerb5han you byn10 minutes for that distance x