Hi everyone and welcome to week 5 of the 10 is the Magic Number 10k plan. So how are you all doing? How are you finding the runs as they get longer?
So this weeks runs are:
4K
5k
8k
This weeks vid is quite Short and I didn’t have my usual panther lippy on. Normal service will resume next week..... start thinking about taking some fluid and fuel as you start to go on the longer runs. I am a big fan of electrolyte tablets, they seem to revive me and I use them a lot in the gym. I don’t tend to take food for anything less than 8 miles. When I do I take snacks to have every 5k as that fitted with fuel stops in a marathon. I really looked forward to my wrapped up treats. My favourite are energy bars, sweets are great when the energy has run out but I don’t like what they do to my poor teeth!!! So just experiment with what feels good. I also like to eat a good meal the night before a long run, and I don’t skip break for this, usually a yoghurt or a bit of toast. Today I had a chocolate moose 😻
Back to a 5km today after a week or so of niggles with my peroneal tendon. A tennis ball under my foot did the trick. I'm hoping to do another 9km this week, maybe 9.5km next week and a 10km to have one in the bag before my 10km road 'race'. It's so nice to be back running - I felt quite bereft without it.
It’s almost completely fine thanks to a post by orangeguy where he talked about using a massage ball under his foot. I used a tennis ball. Really good results with it. 9km done ✅
Bit slow this last week, bitting and bobbing... so 8K tomorrow... then will start Week 5 Tuesday. Sneaked in a couple of short runs too... testing the toe out..which is almost a normal colour now! Off to the Coast again on Wednesday, so looking forward to some Coastal path runs
Thanks Ju..tried Bluebirdrunner ' s tips out from her post yesterday...I ran back up the hill in Wales..faster than I have ever done! Hoping for a long run tomorrow...x
Wow amazing Floss! It has definitely given me another gear...be careful on a long run, I think running faster does tire you and I overstretched without meaning too, tired but wanting to get the distance....😊xxx
Did a 5k today. I was feeling all excited to be out running again and went much faster than my usual pace at the start which ended with me having to walk the last bit. I had planned to do 7k (w3r3) but maybe next time.
Well done, and I bet that was nice to do shorter but faster. Next long run just try and keep it slow then you will be able to go for longer, it’s all good 😎
Hi ju-ju, I started W4 today at parkrun so I've got an 8k later in the week. I was snacking on blackberries after my 6k run so I probably need to put something in my fit belt for emergency rations. I think I need one of those mini bottles of water too.
I have a Lycra fit belt so I can squeeze one of those mini water bottles in. Blueberries might be a bit messy unlike blackberries straight from the bush, but raisins are a good option
I completed my first 8k early this morning. The furthest I have ever ran during my 49 years on this planet. It was brilliant! I can’t believe how in the space of 4 months I have gone from nothing to this. Why have I left it so long! This community and your plan is making all the difference!
So.. tried to follow the programme but I was finding it hard to get the runs in. Was going to do my first park run yesterday but wussed out. Decided to do a longer run as personal punishment for not going and did my first ever 10k instead. 1hr 11mins so not the quickest but the sense of acheivement was insane. I guess sometimes you’ve just got to push yourself a little bit more to get to where you want to
I'm out of step and nearly there ….. Saturday's Parkrun was W8 R1 so I've just got a 4k R2, probably at Dexy pace throughout, before my graduation run on, hopefully, Wednesday. Target time is 1 hour …... my 53' 9k last week had two trotting (7'15") ks to start with, don't know whether to do that again and then aim for 5'45"s to pull back to an average 6'/k overall to hit the target, or just trust my legs to be up to 10k at a steady canter throughout.
Trouble with the latter is I'll likely get carried away, run 5'45"s from the start and hit the wall at 8k , as my longest continuous canter at around that pace is last week's final 7k. Guess it'll depend on how the day feels. I will report back, probably after a little sleep
I was supposed to do an 8k this morning, but it ended up at 9km instead, who would ever have thought a 57 year old non-runner would achieve such a thing 🙃! My Garmin says to rest for 3.5 days...is that right??? Seems a long time!
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, as my longest continuous canter at around that pace is last week's final 7k. Guess it'll depend on how the day feels. I will report back, probably after a little sleep 
