☕Consolidation & Continuation Weekly Chat! Working on 5K? 10K? Give us all the gossip 😊September 10th-16th

[roseabi]

HI FRIENDS!!

It's a brand new week, so it's time to start off a new conversation.

Sometimes we don't feel like writing a whole post, sometimes there just aren't enough hours in the day!

Maybe you're a recent C25K graduate still building up to 5K. Or you're consolidating 5K, or perhaps working towards 10K - maybe you're a seasoned 10K pro! Wherever you are with your running, let us know how you're doing!!

Or just post a quick hi! 😊

Millsie-J, Oldfloss, Rfc, Ju-ju-, and roseabi xxx

[roseabi]

I quite like the idea of running like Phoebe, I think I'll try it on my run later...

[Pippatong]

I did week 4 of JuJus plan today. Planned a short one which turned into the 8km as I was really in my stride

for the first time ever , I think, today. I think I might need longer breaks between runs as I seem to take a bit longer to recover than some.

[Dexy5 Graduate10 in reply to Pippatong]

Well done pippatong on that 8km. I’m thinking I will need at least 2 days between runs too as I progress. But with my 5k being at parkruns, i need to fit the long and short one in between. Maybe I can collect my token after doing parkrun and pass it to other half for scanning and carry on running for the extra time 🤣

[roseabi in reply to Dexy5]

I think that's a good idea!

[Pippatong in reply to Dexy5]

😂😂

[roseabi in reply to Pippatong]

Take all the time you need!!

[Tanethra Graduate10]

Did the Wigan 10k yesterday and it hurt due to being a bit under prepared due to illness and injury early in the summer. Got round but last few k's where a struggle due to discomfort in my left groin so slowed my pace down.

However I'm looking at entering the Wigan 10 miler next year now!........Oh the addiction of running! ;D

[roseabi in reply to Tanethra]

Ha ha - awesome 😊

[lexiemcd 60minGraduate]

Lovely wee breeze this morning for my 5k run - wasn't on my back unfortunately - trying to speed up a bit as I'm still at 7.26 min/km. One of these days I'll manage it in 30 mins !!

[roseabi in reply to lexiemcd]

Yes you will!

[Catster Graduate10]

Started week 4 today with an 8K run. First time I’ve used headphones since finishing c25k as they get on my nerves. The run was slow and steady but felt fine once my knees accepted I was going to run regardless of their whinging. Listened to Mayo and Kermode podcast and it really helped. Just hope I didn’t look too daft chortling away to myself 😀

[roseabi in reply to Catster]

I run without headphones, but I do love seeing people chortling like you - makes my day 😊

[Empem Graduate10]

Happy to report a 10k for the first time this morning. Unplanned! Feeling very chuffed and proud of the work it's taken to get here. I've been doing three runs in a week, Pilates , some exercises for calves ( have been seeing a physio) and some short HIITs at home. All seem to be paying off.

According to Runkeeper I ran at 7.47min/km average and it took 1.18hrs. This was over mostly tracks and rough ground and mostly on the flat. I'm happy with that right now as speed caused me problems post 5k. Though in my head I would like to go fast...

[roseabi in reply to Empem]

Upping your distance can help increase your shorter-distance speed, especially if you later start to add some hills into the mix (calves allowing). You might surprise yourself!

[Empem Graduate10 in reply to roseabi]

Thanks so much for the confidence building pep talk.Really helps.I keep avoiding the hills.Hmm, food for thought.

[Dexy5 Graduate10]

W3 R2 3.5k this morning, and a new route so I must have got a PB! Tried a few ups and downs around Southsea castle to make it a bit different . A westerly wind in my face most of the time but that’s something I’m going to have to get used to on autumn parkruns. Happy running everyone.

[roseabi in reply to Dexy5]

That sounds gorgeous, I love running new routes!

[tony_a Graduate10]

This week I’m doing my own variation on RICE - instead of Rest Ice Compression and Elevation I’m trying a bit of Run Ice Compression and Elevation.

I’m not being completely irresponsible here - my ankle is definitely much better and I’ve reached that point where I’ll only know if it’s okay if I try. Ran yesterday and did some Ice, Compression and Elevation afterwards and am wearing an ankle support today as well just in case.

So far so good. Running hasn’t made the ankle worse (just a low level grumble) so will try another run tomorrow and see how it goes.

[roseabi in reply to tony_a]

You sound very sensible. It's usually much better to keep the problem area mobile, in fact. How did it feel today?

[tony_a Graduate10 in reply to roseabi]

Thanks 😀 Did half an hour this morning and still about the same level. Slight niggle when not running but didn’t feel it on the run and no worse after. Got it compressed again and will avoid any longer runs for a while but I reckon I can keep going otherwise.

[roseabi in reply to tony_a]

Sounds ok!

[tony_a Graduate10 in reply to roseabi]

Yes I’m starting to realise that there is an “almost injured” zone where you can dwell for months (possibly permanently). If I wait to feel perfect I’ll never run 😀

[Empem Graduate10 in reply to tony_a]

Interesting....and something I'm trying to get used to too.Sounds like it's all about management.Wishing you well.

[tony_a Graduate10 in reply to Empem]

Thanks. Sorry to hear you’re having niggles too. When time allows I’m going to book in with a sports physio as I reckon they may be able to sort me out.

[roseabi in reply to tony_a]

That is sadly often true! But you can help yourself a lot by doing calf-strengtheners like eccentric heel dips every day 😊

[tony_a Graduate10 in reply to roseabi]

Yes I definitely need to take strength exercises more seriously (or do them at all to be honest). I do heel dips after my run to stretch but not thought to do them regularly for strength.

[roseabi in reply to tony_a]

They're great, I'm always boring people about them 😊

[Jundal]

I'm currently couched, because I'm I'll. I'm doing a colour run on Sunday, so hopefully I'll feel better by then!

[roseabi in reply to Jundal]

Get well soon!!!

[Hidden]

Managed ParkRun again on Saturday after 6 weeks off and just a couple of 20 min runs, and still got 33.39, pleased as not my slowest! Also managed a 30 min run this morning of 4.7k, pace seems to be back to pre summer times, chuffed and relieved!

[roseabi in reply to Hidden]

That's great - keep up the good work!! 😊