10K consolidation - HM Booked - Week 1 HM Training Plan

Hi guys,

I hope you’re all ok out there and loving your running. I did think the other day that I haven’t written a post for over a month now, since running my first 10K. I have been lurking on the forum and posting a few comments here and there, but haven’t really felt in the mood to share, but I am going to make more of an effort, because I really feel it helps me focus my mind and I do love this community so so much!

Quite a bit has been happening in the last month for me, I’ve been running three times a week and consolidating my 10K runs which I absolutely love… with out a doubt my favourite run of the week! I’ve run 5x 10K runs now.

Just after new years day I booked myself into the ABP Southampton Half Marathon on the 5th of May. I’ve been thinking about it for a while and wanted to get it in the diary to make it real… gulp… certainly feels VERY real now!!!

I have subsequently set up a Half marathon training plan on the Nike+ Run Club app. The plan evolves as you go, based on your progress, varying the pace of your runs through regular benchmarking checks. They concentrate on four main areas speed, tempo, endurance and recovery throughout the plan. Once it’s setup you just let the app tell you what to do right up until race day.

So I started my first week of this 17 week plan on Wednesday, it really eases you in with some very light runs and doesn’t breach the 10K long run until week 4, the first few weeks seem to concentrate on some speed and tempo work.

Today however was a very different run indeed… I had to run a Nike Benchmark run, which consists of:

• 7 minutes warm up jog

• 3 minutes flat out, hardest you can run

(their words not mine, slow and steady police)

• 5 minutes cool down jog

So they say this is how the plan becomes my plan, the pace that I set on the 3 minute benchmark will determine the pace of the schedule, they wanted an all out effort not just a big sprint at the end.

Ok... so first thing… where on earth can I run flat out for three minutes without anyone seeing me do it…?! I don’t want anyone seeing THAT! So I decided on a date with the beach path at 5:30am this morning… bound to be deserted… straight, flat… completely unlit... 😰 Aaah well, it’ll have to do, I have no idea where the local running track would even be?!?!?

So got myself down to the beach nice and early with my chest torch, no one about - ...lovely! Did my little 7 minute warm up jog all the way up the beach path, with the audio commentary telling me how much fun this was going to be, how exhilarating I would find it and how i needed to start fast and end even faster.

I had about 15 seconds to go before the mayhem commenced, and what happened? a jogger started running down MY beach path… great! I though, somebody is about to witness this abomination that I am about to perform... and it had to be one of those pro jogger types.

3, 2, 1, GO! I shot off... literally gave it my all, i was absolutely tanking it along, the poor unsuspecting (and unlit) runner became engulfed in the light of my chest torch and I felt absolutely terrible because he must of wondered what on Earth was coming up behind him! I flew past him... and within a minute or so I must've hit my peak pace, because my breathing was completely shot... The commentator duly chimed in and told me how well I was doing in a robotic voice, and let me know that I ONLY had two minutes left! I felt awful, so controlled my breathing as best as I could and kept going as fast as I could, I had to dodge two big black dogs and an unlit dog owner on the way down and tried not to scare them with my erratic breathing. The three minutes was up! I was completely 'forked' I had nothing left to give...

The audio commentator consoled me an told me that although I feel terrible, this would be great for my plan (I noticed she wasn't telling me how much fun and exhilaration I'd had anymore) and encouraged me to do a 5 minute warm down jog.

...That was absolutely torturous. Unbelievably hard.

Anyway, I don't have to do another one of those until week 5 ...thankfully!

I think I'll keep posting here until I start getting some more distance under my belt.

I hope you're all ok? hows the running going?

Big love, TS ⚡🔥

[Fabulous450 Graduate10]

Brilliant TS!! 🙌🏽🙌🏽🙌🏽! How dare these people and dogs on your path! 😱! But that didn’t stop you!! Well done!! 😉

I’ve done a few of those. I can totally relate to the build up and 3 minutes can feel like an hour!! But it’s good fun all the same. Though I’ve not had one yet since I’ve been back. Hello? 👋🏽👋🏽 I wonder why you’ve only got 1 every 5 weeks?! 😂😂!

Best wishes for the HM too!! 🤩🤩🤩❤️

[Hidden in reply to Fabulous450]

Thank you Fab! 🙌🙌🙌 oh my gosh... that was my first one, WOW!

I know what to expect next time though... Yes! they make you forget the pain, don't they!!!

😂😂😂

How about you Fab with your 11K, do you see an HM in your future possibly??? 🔮

Many thanks!!! 🤩❤️

[Fabulous450 Graduate10 in reply to Hidden]

Thank you! 🤗🤗 I’m a live version of tales of the unexpected, I don’t see a HM, but I’ve learned that I shouldnt count myself out! Since I started this programme, in many ways, I’m amazed by what this girl can do when I turn fear into an adventure! Now I’m not sure if I could muster up an accidental HM! But you never know! 😁😁😁

I look forward to hearing about yours!! Brilliant!! ❤️

[Katnap Graduate10]

Hiya! First 10k on Boxing Day,. Had my first 10k race this Wednesday and just done a 10k slow night time jog.

Tonight's jog was tough though as it was much more hilly than I'm used to.

Wow! Upto HM already?

Good luck with your training 😁

😸 Katnap 😸

[Hidden in reply to Katnap]

Yes, I saw you've been going great guns Kat! just caught in my email today that you'd nocked 15 mins off in your 10K race! Great job! ...For some reason when I visualise you running you are now always dressed as father Christmas for some reason... 🤷‍♂️😂

Hope the family are well 👍

TS⚡

[cheekychipmunks Graduate10]

Hi TS! 👋 It’s been a while!

That sounded horrific! 😳😳😳 I don’t know how you did it with that jogger there too. I’d definitely have saved that torture for another day! So fantastic, good for you! I hope you’ll post regularly again as I’d love to (be dead nosy and) follow your progress to HM 😀 Your race is the same day as my first ever 10k race! 👍

Good luck! Good old parkrun for me tomorrow! 😀🏃‍♀️

[Hidden in reply to cheekychipmunks]

You're OK Cheekster ..I'm just like you and don't feel worthy to post on the marathon forum, yet! I posted this on the bridge 👍Maybe when I get some more distance...

It really was horriffic... my breathing wasn't even right when I got out the shower! 😳

Thankfully there aren't too many of those ...You know I love a bit of drama 😂

Have a fab Parkrun tomorrow! Go get it! 🙌🐕🏃‍♀️

[cheekychipmunks Graduate10 in reply to Hidden]

Had THE BEST parkrun TS! 😍😍😍

[Hidden in reply to cheekychipmunks]

Ooh perfect timing Cheeky I’ve just sat down with a bucket of coffee to read some posts... I’ll have a gander, sounds Like a cracker 🎉

[cheekychipmunks Graduate10 in reply to Hidden]

I love starting the morning catching up on here! Enjoy your reading and your coffee! ☕️ 👍😀

[Dexy5 Graduate10]

What a brilliant post ThunderSloth, I have missed the stories of your runs on the forum. Well done you on getting 5 x 10ks in too.

Good luck with your new plan to do a half marathon.

I was doing your JogRunSprint app yesterday in broad daylight on the prom and it must have been quite amusing to any onlookers. Especially as I had taken on UpTheStanley’s advice that there should be clear differences between the speeds.

3 minutes at flat out though. Wow. I bet you thought no one else would be there at that time of the day.

[Hidden in reply to Dexy5]

Aaah! Thank you so much Dexy, I've missed you guys these last few weeks too. I'm going to get in the habit of posting as well as commenting regularly because it does really help.

Thank you, the HM is a little daunting but I hope I can do it 👍

Ooh well done you keeping up on the JogRunSprints!

...I think that's it, you just have to get on with it and not care what people think 😀

HaHaa! I've heard UTS talk about this too, I'd love to hear the conversations you two have on those Jog Run Sprints, it sounds hilarious! I would also like to see UTS' 'eye bulging sprint' too 😳😂

[Dexy5 Graduate10 in reply to Hidden]

I don’t think UTS could keep that eye bulging sprint up for 3 minutes though TS.

The JogRunSprint was on my own this time, but he approved the pattern of running on garmin afterwards.

It was a great parkrun today but no chance of a PB with the westerly blowing.

[Hidden]

Love this so much! ⚡️🔥

Thundersloth... You’ve blown that benchmark run out the park!... Or out to sea 😜

I can’t wait to see how your journey to half marathon unfolds! ... I know you will be amazing⚡️

Southampton best be ready for you👊

🙌⚡️👊⚡️🙌⚡️👊⚡️🙌

[Hidden in reply to Hidden]

🙌Thank you so much Dreams! 🙌

Yeah! certainly didn't feel like it at the time... actually felt like curling up and drowning in the sea afterwards TBH 😂😂😂😬 but it has been well and truly smashed and I have an easy 4K to look forward to on Sunday, Yes fingers crossed for the HM 👊

How are you doing? Which run have you got to look forward to next?

💥💥💥

[Hidden in reply to Hidden]

That’s a bit dramatic!!! 🌊😬... But I guess I’d of felt the same after a run like that! 🤣...

Nice easy 4K on Sunday sounds great! 🙌

I have no idea what run I’m going for next... 🙄🙆‍♀️ ... I shall keep you posted!

👊⚡️✨🙌

[Sandie1961 Graduate10]

Hey TS! So that’s what you’ve been up to. I was starting to get worried about you! Sounds like you’ve made a good start to your HM training - after that everything else will be easy 😂 I’m carrying on doing 3 runs a week - thinking of intervals/going faster for 3-4K, parkrun or a 5k and a longer one with a 10k once a month. Did a 9k on Tuesday in the sunshine (told hubby I was doing 6 but just felt like carrying on!) Good to have you back 🏃‍♂️💥⚡️

[Hidden in reply to Sandie1961]

Hey Sandie! hope you're ok!

Yes busy boy... I've been neglecting the forum a bit lately, but not the running... I think I do need to keep up the posting and commenting here though because it really spurs me on.

Yes, talk about a baptism of fire! Fingers crossed for that HM 🤞

Aah!!! good for you that sounds great ...Spitfire has her sights set on a sub 30 Parkrun PB as a new years resolution ...me thinks! Go for it Sandie you are getting so close now 🙌 ...And adding an extra 3K to a 6 just because you can 😀Love that!

Thank you x ⚡️

[Bluebirdrunner Graduate10]

Brilliant post ThunderSloth! I 'saw' the whole thing!😄

Well done with your brilliant progress and Good luck with your great HM training...😊x

[Hidden in reply to Bluebirdrunner]

Aaah thank you Bluebird that's lovely, thank you for reading it. I like to try and get the audience involved 😄Mission accomplished! Many thanks, fingers crossed for the HM 🤞x

TS⚡️

[SaskAlliecat Graduate10]

Great job TS! I like the idea of your plan changing with you. I might have to look into that eventually but have just got the premium version of RunKeeper so will stick with it for now. They were bought out by ASICS that had plans the adjusted but i’m not sure if this one will. I won’t be starting it until closer to my fall race day anyway and instead are enjoying the other features it offers in the meantime. Good luck on your upcoming HM. Enjoy the training! As hard as those benchmark runs sound, I bet as you see improvements you may look forward to them...or not (they do sound really hard! 3 minutes all out is a long time!)

[Hidden in reply to SaskAlliecat]

Thanks Sask! Yes, I am a sucker for a gadget and this fits the bill nicely 😁 it will at least distract me from the fact that I have signed myself up to a HM in May 😬😅

Yes, I’m definitely looking forward to seeing the improvements over the coming weeks... exciting stuff!

Aah yes, I have also heard good things about RunKeeper, sounds good, let us know how you get on with it. What sort of distance is your race in the fall? I saw that you’re covering some great distances already Sask and fully respect your dedication with the snow running 🙌🤩 Great stuff!!!

[SaskAlliecat Graduate10 in reply to Hidden]

Thanks Ts. I'm planning on a 20k trail race in September. Registration is next month so am hoping I get in. This race has become quite popular but I've got a reminder set on my phone so I should get in (it is a first come, first served scenario) 🤞. Then I will likely do a 12.5k Trail race in October.

So far I like that Runkeeper Go gives you the temp and wind speeds with your run and I have used the live tracking. The live tracking will be great when I'm training this summer in the hills. My normal trail running partner is taking a step back this year and although I've got hubby convinced to run with me, he's made it very clear he's not willing to run for hours or long distances. I may be hitting some of those isolated trails on my own and there is no cell coverage on a good portion of them. I could be a great safety feature for me. Maybe he won't miss the end of my race this year like he did last year either. In his defence, it was bloody cold with insane winds to be standing around waiting for wifey-poo to cross the finish line. I gave him a predicted finish time but finished faster than thought (yay me 😅 but now no pics crossing the finish line 😢). When I'm done the HM plan I'm doing now (just one I found online) I'm going to try their "run for exercise" program for a few weeks that is supposed to modify based on how your running. It will be interesting to see if and how that works. It was half off so the price was reasonable. I'll have to see if I think it is worth it next year when it is full price. I've used the free Runkeeper for a few years now and really like it.

[Crawlhome Graduate10]

Hey Thundersloth, so good to hear your progress.

So, a HM booked already!! Very impressive and it certainly sounds like you're well organised with the training.

3 minutes flat out is fantastic work, we'll have to re name you Thunder cheetahs 😁

Good luck with the training, I have a 10K race next month and quite excited, also training hard for this, then there's a plan to do the great West run with some girls from work in October. Should be achievable but haven't booked it yet as it feels quite daunting!!

Keep us updated 😁🏃‍♀️🏃‍♀️🏃‍♂️🏃‍♂️

[Hidden in reply to Crawlhome]

Hey CH, hope you’re ok!

Thank you for reading the post it turned into a bit of a monster as usual 😂🙄

Yes HM is all booked not sure if I’m being too ambitious too soon...😬 but I guess I’ll find out soon enough... I’ll trust this plan and see where it takes me! 👍

Hahaa! Well, I know we both like a bit of speed now and again, but that benchmark run was almost enough to put me right off! 🥵

Oh right, all the best with your 10K race next month - looking forward to hearing about that one, I just looked up the great West run it looks absolutely fantastic! You get a nice bit of bling ...and a stadium finish! Sounds awesome go for it CH! You can totally do that by October.

👏👏👏👏👏👏

Yes, you too keep us posted on your race ...and let us know when you’ve booked that October HM 🙌😜

[Wimborne]

Wow wow wow TS. You are no doubt a man with a plan and wow you have done some running since graduation. I almost didn’t reply as feel slightly in awe as you are a real proper runner 😀. Good luck with training and I will cheer you on from sidelines. 👏👏

[Hidden in reply to Wimborne]

😂😂😂 Aaaah! Thanks so much Wimborne we’re all friends here 🤗 I’m completely blagging it to be honest 😆 i’m going for it... but with the fallback that I can probably speed walk a half marathon if it all goes pear shaped 🤷🏼‍♂️

Thank you for the cheers and I hope you’re loving your running too ⚡️

[Wimborne in reply to Hidden]

Nope TS . I see no blagging 😀.

[Wimborne]

TS. Just wanted to say thank you 😊. Your post inspired me to change my route and get off my bum. Couldn’t get going yesterday for a run. Just felt miserable and tired all day. So only for the second time I left the safety of the park this afternoon. I did my first road run and made it home at 9.8km and 1.05 in time. Super chuffed. Thank you for getting me moving today. Can you post again next Saturday so you can again motivate me to move 😀

[Hidden in reply to Wimborne]

WoHoo! Great job Wimborne!

Fantastic time too! 🙌

Thank you so much 😃 I'm so glad to have been a positive influence for you.

Many on this forum have also inspired me, so it is an absolute honour to be able to pay it forward 😁 As I’m sure you will do with your positive posts too.

You’ve made my Sunday Wimborne,

keep up the great work 😁⚡️

[Wimborne in reply to Hidden]

You made my Sunday too. 😀

[BaddieThePirate Graduate10]

Tee hee hee, you made me laugh. More Thunder than Sloth methinks😄. Good luck with HM and not so secret training in the dark!

[Nita49]

Oh how I've missed your posts!

Look at you training for a HM... Way to go Tiger! X