10 is the Magic Number 10k Plan.....it’s Hump week!!!

[ju-ju-]

Hi everyone this week marks the Half way point. How are you all doing? How are you finding the strength work? I’ve been trying to do planks every day, and they are hard.....

This weeks strength work is jumping..... this is really good for us runners and helps with speed and elasticity..... I am rubbish at box jumps and I have started with doing it on the stairs at home and at work, and I’ll keep at it.

blog.mapmyrun.com/master-bo...

youtu.be/67f_X4Xwkmw(Not working as expected?)

So this weeks runs are:

4K

5k

8k

Magic Runners:

Snuffy-T

Limberlou

Glentoran99

Oggy2401

60sgirl

happysmileydays

cheekychipmunks

stokecannonplodder

Richroux

Bridget007

Rockymog

Anthie

Ruthymc

Rebounder

Beachcomber66

Jimafblack

Sweatinglikeafatlass

Sandie1961

CarolineLou71

Lynne1916

Gretelcat

59er

Snailkiller

Mandiv

Deals1

QueD

Suse70

OliverJames

Frenchvisitor

monkeyannie

Clairejo1

Jundal

dynamodi

Slowburner

PloddingDave

JaneB

terryb2

AlphaExecDave

DressageRider33

CatMol3

paul1960

onedmc

Granniemand

jen2708

kwell39

Jennypenny2

LoungeLizard2018

Empem

Dotson

ThunderSloth

Dreams79

JulieLongdon

Peggy59

Mckennamark

Maria13

starshipsox

janclifford

speedy99

Gaynorbp

Neelie13

D1956

Piglet7969

Runnernovice

Dolgoch

Runderwoman

OverTheFields

Now-Runner_NeedsAttn

Ljb71

dcmusic

Woollyoak

stype

Beachcomber66

Gerilicious

Happy Panthering,

Juju

Xxx

[AlphaExecDave]

Still struggling with the strength stuff... but with the link you posted from Runner’s World, I’m doing those “Six Best Exercises”... well, five of them as I find the mountain climbs weird and can’t seem to co-ordinate properly... 🤣 It’s just a time/motivation thing rather than finding them too difficult though, just got to knuckle down!

Weirdly went on to do a 10K instead of the prescribed 7K last week... I miscounted the taps on my wrist to tell me each K and when I looked it said 8K... so just decided that another 2K wasn’t that far and I felt fine....! And so chuffed to actually do one. But will accept any ticking off for that and make sure I just do 8K this week.

On a “chuffed” note, got a new PB on my 5K run today to round off Week 3 (switched around the order of things)... and a sub-30:00 which I’ve been striving for, for a couple of months!

Anyway, hope you’re feeling better now....??

[ju-ju- Graduate10 in reply to AlphaExecDave]

That is superb, well done... and huge well done on the 10k.... and no I don’t tick anyone off, we are all adults here able to make our own decisions about what we do..... really well done to you 😎

[AlphaExecDave in reply to ju-ju-]

Just don’t know why I did it! Set out to do the 7K, weirdly went to 8K without realising and then just felt “right” and pushed on, regardless of speed....! 🤣 But thank you for the sentiments, that’s very kind!

[Dexy5 Graduate10 in reply to AlphaExecDave]

Yay you’ve accidentally graduated. Congratulations. Go and collect your shiny badge right now. Whoop whoop

🏃‍♂️👏👏👨‍🎓🥂🍾🍻🍺

[AlphaExecDave in reply to Dexy5]

Hmmm... not counting my chickens yet... I’m chalking it up as a fluke! 🤣 Will knuckle down to the actual programme and will only consider myself a graduate once I’ve completed it along with everyone else. I like the structure and rigidity.... no corner cutting for me! 😉

[Dexy5 Graduate10 in reply to AlphaExecDave]

Well done you, but at least you know you can do it. Yes it does help to get the miles in those legs.

[Snuffy_T Graduate10]

I've come to realise how important the strength training is to me if I want to continue running . I've devised myself a personalised strength workout and I'm trying to stick too it. Ive got weak core, glutes, back, hip flexors you name it !!! Im on the hunt for a local yoga class too.

[AlphaExecDave]

I’ve heard on the grapevine that this is the latest challenge and best way to work on your core strength... rather anyone else than me... not sure I could keep up with it! 🤣🤣

youtu.be/LurCQ9XGkt0(Not working as expected?)

[Snuffy_T Graduate10 in reply to AlphaExecDave]

Don't think my back would like that ! I'd just be lying on the floor crying

[Deals1 Graduate10 in reply to AlphaExecDave]

😱😱ouch!! I don't think I'd come anywhere close to that!!

[ju-ju- Graduate10 in reply to AlphaExecDave]

wow that looks fun!!!!

[Oggy2401 Graduate10]

Didnt do the strength bit last week but I did go to the gym once (concentrated on legs), and got to 2 x 1hour Pilates sessions so hope that counts. Looking forward to achieving 8k this week. My pace on longer runs is about 1 min per km slower than my 5k PB but I guess that's ok. Happy Running x

[ju-ju- Graduate10 in reply to Oggy2401]

deffo that all sounds really positive well done

[Bridget007]

I’m taking the scenic slow but steady route! I’ve just finished week 2 today with a Santa dash 🎅🏻 loving it! Not so loving the planks 😲😂😂

[ju-ju- Graduate10 in reply to Bridget007]

superb well done