Tonight I completed week 3 of ju-ju- s plan with a 5k run. Inspired by the achievements of Ripcurlrana71 and HoagyM amongst others and feeling good I thought tonight is the night to go sub 30.
I set the treadmill to 9.2kmph for the first 1k then upped it to 10.0 and then 10.5 but alas at about 3.5 k I had to abandon the attempt to ensure I met the primary objective of running 5k.
So, I am happy that I remain on track for the 10k, frustrated about my time tonight but overall ecstatic that I am moaning about not yet achieving a completely arbitrary time for the 5k.
That time is in there lurking about and I will force it out into the open soon, but for now I will focus on the positives, of which there are many.
Enjoy your running everyone xx
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Berksrover
Graduate10
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Thanks, I will be “slow and steady”for the 8k next week, don’t want to be summonsed to the headmistresses office! just want to crack that 30 min barrier.
I just like to have targets, I spend my working days driving improvements in process efficiency and business performance and it has rubbed off into other areas. But don’t worry Oldfloss I will be back to “slow and steady” for my 8k next week. I can’t rival your knowledge of appropriate quotes, but the mantra I adopted for the 10k plan is “Can do, Will do, Done!” And that is courtesy of Jack Stone, a Lego character!
Targets are great... just always make them your targets
I strive to improve... and am not content to remain stagnant... in any area of my life...and my mantra..., besides slow and steady is... I can.... and I will
Honestly I do run for me (and my legs) I am inspired by others and I also listen to the excellent advice provided by Oldfloss and your good self, I don't see them as conflicting just representative of the broad spectrum of wonderful people that inhabit this very special community
I can empathise with your target stuff in your work place.
Just a couple of points, I hope helps,
It is just a fact to go sub 30 mins you have to sustain a pace of 10km/ hr for 30 minutes or 6 mins / km,👍So your belt settings were perhaps too low at 9.2 km/hr,for your desired objective.🤔, with an appropriate warmup, of course, I would imagine you want to be running fairly quickly even in the first Km.
Of course if your plan was to complete and easy 5k then your happy pace is all that is required.
Good tip on the dreadmill and it is you against you, when your ready, and logically this tip will confirm this, if you are not running and feeling you are pulling the belt back at 10km/hr and the belt is pulling you forward and in danger of overstriding, then that is a not a particularly happy place.The endurance or stamina to sustain that pace, as you know, will come as you strengthen further anyway.
To run faster you first have to run fast.I think that means some appropriate pushing and not more than 10/90 or 20/ 80 in a week.
10-20% hard stuff,Borg 10 exertion,or other measures, in a week.
Great you are on track with the programme and over any jet lag from your travels and enjoying last nights result.Sweden next.👍👏👏
Brilliant run and brilliant time! We can’t help but try and match our running buddies even though we shouldn’t. But I can tell you something - I won’t be trying for sub 30 again!
It was not enjoyable or easy at all! As I ran it I wondered how others kept that pace as their regular running pace??! 🤬😬
It’s in us to try and you were so close! Well done and good luck with the 8k - they are the ones that count atm. 💪🏼 X
It is easy to get pulled a long by other’s posts, particularly when running is a fairly new interest. You did well. But do bear in mind you want to stay fit for further running.
I can see you like a new goal/aim, and thats great. As you know from your work, new goals usually need a plan to become achievable. Maybe then, its the lack of a plan to get you to a sub 30 min 5k you need to address.
To run faster you need to run fast, and have the stamina to maintain it. This will be sooner for some than for others..... we are all different. That for me is the joy of running... I compete only against myself..... continuous improvement in a safe and planned way.
This says it all... like you, I have never tried to match or compete with anyone else... I am my own challenger.
For me.... the stamina that you mention is a big part of it...and I am, currently, feeling very aware of how , even moving on steadily and safely can still result in a hidden injury suddenly making its presence felt!
Here here, Well said and part of the detail in that plan,also should include all meticulous preparation on the day, after you have put in the work to strengthen / build etc.
Boring I know, but essential, your run rountine may start, two hours before with whatever meal,assuming of course you hydrate and sleep well on a daily basis anyway,muscle warming shower and all body warm up exercises, 8 in total, neck to feet including one heart raising one.
You have not yet left the house.
OK you are now at your route,warmup walk together with 5 dynamic stretching exercises and if it is a short run, 5k and less🤔, and you are feeling good do a 1k jog to see how you feel.
So now you are ready to take the rewards from your weeks of work from the big plan that you hatched.
Maybe two more things,
If you are well prepared, detail pre run stuff, you will not need hydration during the 5k, I always have a station if outside in case or on the dreadmill well it’s a no brainer.
If you do not do a warm-up run at least think of doing 10 reps again before you press go, heart rate increase exercises. Just feet apart stand tall and swing your arms from the sky to your ankles.
Last thing even if you do not do any of this, always believe that you have presented yourself on that day, the best that you could have done and then just go and amaze yourself.
Whatever the result, it is win, win, never a loss. Challenged yourself and learned or won or both.
Sorry Millsie this turned into me acknowledging your reply and going off on one to Berksover the wildrover.
Hope he gets it. Receives I meant.🤔🙈
Perhaps not.🤔😂
PS., one more thing, the shorter the run the longer the warm-up and the longer the run the shorter the warm-up.
Same sort of message here (from one of the ritual rule-breakers!) - I am also ultra competitive in everything I do but with most things, including running, it's only really me I am competing with, not anyone else. For example, I'm not worried at all that I am never going to run as fast as Rip and the others, but it's fun to compare and have some "friendly banter" about it. And that little bit of gentle competitive edge does help, for me personally anyway.
And what seems to work wonderfully well on the ju-ju plan is mixing the runs up - pushing yourself out of your "pace comfort zone" on the short runs, and then just relaxing and letting your own specific "happy pace" take you along on the long runs. That combo does seem to steadily improve your pace.
So while I also aim to run a 30-minute 5k sometime, for now I'm happy just to steadily chip away at my PB while the running legs keep getting stronger.
Well said! But just let me say I’m really not very fast at all! 🐌 My aim is to complete every run I do and remain injury free.
Love the banter with everyone and clearly runners have great senses of humour! But at the end of the day I just want us to all do well and pat each other on the back! 👌🏼😍
Hope you are first in the queue for Roseabi’s October Speed Challenge which confirms a lot of what you expressed and are thinking.👍👏👏
It’s over on Marathon Running and Race Support.Think there will be a risk of getting crushed in the rush for Oct.
Cannot even book your spot until it’s announced.None of that stuff.No favouritism or privilege.🙈😂
Not sure if I gate crashed🤔and perhaps they were just to polite or sympathetic to an elder to chuck me off the bus.But I played by the rules and to my handicap.Not a bandit on site.🤔🙈😂
Take a peep over the hedge at Roseabi’s 4 Posts and tips and of course JuJu’s tips for panther cubs.
Thanks Tbae, in fact earlier today I made my first foray into the Marathon Running and Race Support forum, that I am now calling Uni (as opposed to this “big school” one!). That was prompted by Roseabi. Hadn’t heard of the October speed challenge thing but will certainly investigate, along with any other interesting stuff for us freshers
I expect to see you,Sutcha,Stephen, Wildrover,Simon,Bev,Sadie,Neil,LL, Alan,Jay,Jo,Guesty, the list of existing panther cubs and new arrivals is just endless.There will not be enough Roulade and JB’s to go round.
Sorry if I have not listed you and if the elites join in and the oldies, might have to introduce a draw and go off in threes, or seeded, or get out of groups, or play offs , or sudden death or penalties OMG.,its mind blowing and just boggles.Forgot and there is VAR🙈 or draw straws, or coin tossing, or who can do the most pull ups or burpees.OMG🙈🙈
Steady now, I am sure Roseabi’s got it all under control.She is a wizard with the old spread sheets, but what about its size and will there be enough paper.
Oh heavens today is our anniversary, one of my daughters just tip me off.Nannie returns from London this evening 2100.
Dog house and Billy no mates again.Will have to do some fancy footwork before then, vacu., etc. 45 years today, day after American Independence Day and my diseased father in law’s birthday.
How could I have forgotten,easy🤔, no not gaga, Running and this forum.
Do not worry , just like Roseabi, I have so got this.Do you think Nannie might like a spreadsheet.🤔🙈😂😂
Blimey, I never expected such an awesome (too American?) set of responses, thanks one and all for your encouragement, support and advice, you really are the most fantastic bunch of people, I only wish you all lived round the corner so we could run together and ruminate over a chilled glass of something, much 💕 xx (even the boys but in a very masculine sort of way)
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Winter Speed Challenge - W3
Increase Speed
A surprisingly comfortable 7k
Winner , winner , chicken dinner 🍽 Speed challenge quickie 🏃🏻♀️🏃🏻♀️🏃🏻♀️🏃🏻♀️
