It’s Week 4 of Ju-Ju’s Magic Running Plan!!! 💥

[roseabi]

EDIT: Latest post here: healthunlocked.com/bridgeto...

Hey Magic People!!!!

We're nearing the halfway point now! Let us know how you're feeling about your running so far - you are doing so well, I am really proud of all of you!!!! 💗💗💗

See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs 😊

healthunlocked.com/bridgeto...

💥 THIS WEEK’S RUNS WILL BE:

Distance runs (to be completed in any length of time, and in any order you wish)

★ 4 km

★ 5 km

★ 8 km

Timed runs (for those not yet ready to do the distances in the 10k Plan. Can be run in any order)

★ 20 minutes

★ 30 minutes

★ 50 minutes

Please make sure you are warm before exercising!

💥 Here's the lovely Ju-Ju- with a chicken, and a few tips for running in hot weather:

youtu.be/20fqGHHIbEs(Not working as expected?)

💥 INTERVALS:

★ A couple of people were asking about adding an entirely separate intervals running session to their week. This is possible, but you have to factor in your rest days, so you'd need to do your interval session only every other week. Your running pattern would look something like this:

- 1st week's runs: Mon, Wed, Fri, Sun

- 2nd week's runs: Tue, Thur, Sat

★ Maybe the 30-20-10 intervals aren't working so well for you? There are plenty of variations you can try. Here's a suggestion:

- 5 minute jog

- 4 x 30 seconds fast, with 3 minute recovery jogging between. Miss out the final recovery jog, and finish with another...

- 5 minute jog

This will give you roughly 20 minutes of running. You can adjust the intervals to suit yourselves - but do remember that they are supposed to be challenging 😊😊😊

★ OR - why not have some fun with fartleks?

en.wikipedia.org/wiki/Fartlek

★ You may also like to try the C25K+ SPEED podcast for a nice gentle introduction to intervals running (it seems to work quite well during the shortest runs)

nhs.uk/live-well/exercise/c...

★ Also please remember that speed workouts are not essential! 💗

💥 THIS WEEK’S EXERCISE IS ECCENTRIC HEEL DROPS!!!

This is a favourite of mine, which I am constantly recommending to everyone like a broken record 😄

It strengthens the calves, Achilles tendons, plantar fascia, and toes. It is often given as a rehabilitation exercise, particularly in cases of Achilles tendinopathy, but it is well worth getting into the habit of doing it often - even daily! I'm hoping you will all find this a fairly simple exercise that will give you a break in your routine for five minutes a couple of times a day - win win!!!

★ Here is my information sheet:

drive.google.com/file/d/1JM...

I recommend you have a search on YouTube if you would prefer to see a video demo.

★ Reps: 5-15 heel drops per leg with knee straight, 5-15 heel drops per leg with knee bent

★ Frequency: At least 3 times per week, AND you can include them in your circuit of planks, squats, and bridges 😊😊😊😊

💥 Have a great week, and enjoy your running!

roseabi xx

July 8th, 2019

Last week's post:

healthunlocked.com/bridgeto...

[Julia187 Graduate10]

Really enjoying the plan so far, the structure suits me but with the flexibility of doing the runs in any order, that works for me. I did my 8k on Saturday and it was tough going but my time was slightly better than I thought it would but I think even my sweat was sweating at the end of it!! My legs are really feeling it today, aching a lot around the hips, I'm due to do the 5k tomorrow but will see how I feel in the morning. Anything I can do to help that? Quite pleased there's another 8k week next week, I don't think I'd have been ready for 9k, would like 8k to be a bit more comfortable!!

[roseabi in reply to Julia187]

An extra day's rest is a pretty good idea! Especially in this heat 😊😊😊 As you become more experienced and stronger you may well feel less of a need for it xxx

[Chris9R Graduate10]

Doing my 5K run this evening. Really looking forward to it. Works been crappie today and I find the run takes my mind off it and helps me mellow out more. 8K planned for Wednesday in the rain hopefully, then the 4K on fast Friday 🤣

Have a great week everyone

Chris 👍🏻🏃🏽‍♂️🐐

[roseabi in reply to Chris9R]

Lovely - I'll do a rain dance for you 😊😊😊

[Chris9R Graduate10 in reply to Chris9R]

Wow that was another hard 5K

[roseabi in reply to Chris9R]

Well done xxx

[Debston Graduate10]

I'm on the Injury Couch with stiff, achey hips 😔 so I'm not running during the week, hoping to start Week 4 with Parkrun on Saturday if I'm feeling completely and totally better.

[roseabi in reply to Debston]

Take care of you xxxxxx

[Curly44 Graduate10]

Am delighted to have caught up after a bout of illness. Did my 8k on Saturday and I felt bloody powerful!! Kept thinking back to when I was in tears as I could barely run for over a minute. Doing my 4K tonight and 5k on Wednesday and can’t believe I call them my easier runs!!x

[roseabi in reply to Curly44]

Amazing!! And I'm glad you're feeling better xxx

[Jogunlikely]

Hahaha, not gathered the mental strength to work up to the circuit of exercises yet!

[roseabi in reply to Jogunlikely]

😊😊😊

[Oldfloss Administrator Graduate10]

Going to do my best ! I shall run tomorrow... and then it will be Friday think... I am a tad behind but I will get there

This week the Heel drop exercise made me smile... I think I have been doing these in my sleep, after my injury... and YES, everyone, they do really help so much !!!

Happy running everyone.. stay cool!

[Kertesz Graduate10 in reply to Oldfloss]

Me too (with a sore Achilles...) I’ve been slipping in some heel drops every time I go up the stairs for weeks now... thinking... ‘Well, I’ve always been described as quirky, but now I’m properly eccentric too!!’ X nice to see that you’re off the IC, OF!! X

[Oldfloss Administrator Graduate10 in reply to Kertesz]

Love it... quirkily eccentric... It sounds perfect to me Hope your heel feels easier soon ...thank youx

[roseabi in reply to Kertesz]

Brilliant!

[roseabi in reply to Oldfloss]

Awesome - share the heel drop love 💗😄

Well done, Poet Lady - you will definitely get there!! xxx

[backintime Graduate10]

Looking forward to it, with trepidation, but eager at the same time. Hopefully my 4k outside tomorrow, 8k Thursday and my 5k on Sunday.

I'm not sure what helped most in improving my running speed on last week's 5k. I have been thinking a lot (and smiling a lot). Maybe it was the intervals (but I really didn't do many), maybe the few strength exercises I actually got aeound to doing, maybe the long runs are helping my shorter run speed, maybe it was the help and support from you guys making me believe in myself. Or even tbe fact that I was on my period as that sometimes helps.

I decided it's all of the above : ) so I will be trying to improve strength and keep pushing and doing intervals. Time will tell : )

[roseabi in reply to backintime]

Fabulous work!!!

[Antilala2018 Graduate10]

I am due a 5k tomorrow to end week 5. My latest long run on Saturday was meant to be a park run 5k + run home totalling about 8k but I managed my first ever 10k (due to underestimating the distance and deciding to make hay while I was feeling strong). I’m still in shock to be honest and will probably pare back my route to 9 next Saturday. This is uncharted territory for me now.. exciting stuff!

😁🏃🏼‍♀️

[backintime Graduate10 in reply to Antilala2018]

Congrats on your 10k !!!

[roseabi in reply to Antilala2018]

Really exciting - congratulations!!!! I have taken the liberty of awarding you your 10k badge 😊😊😊

[Antilala2018 Graduate10 in reply to roseabi]

Oh my! thank you! I am stupidly excited about that. As Michael Johnson said to me once “you’re a runner now!” * 😁

* via the C25K app but still...

[roseabi in reply to Antilala2018]

That's a great moment, I remember it well - even from pre-Michael-Johnson days! 💗

[Babyrunning Graduate10]

Thank you for your brilliant plan. I did my first 8k yesterday and felt great! I'd never have had the confidence to build up to this on my own. 4 weeks to my 10k. Can't wait 😊

[roseabi in reply to Babyrunning]

Awesome!!!!!

[RunRunRun13 Graduate10]

I’m sure one of those in the pics is an ex partner from the 80’s 🤣

Good luck everyone 👊

[backintime Graduate10 in reply to RunRunRun13]

😂

[roseabi in reply to RunRunRun13]

It's the chap on the right, right? 😄

[backintime Graduate10]

Should the heel drops be done before or after exercise ?

[roseabi in reply to backintime]

You can do them any time. You may find it helpful to do some before a run if you are feeling a bit stiff in the feet or ankles xxx

[Hidden]

Hi, I feel like this routine has really helped me progrees with my distance. I was stuck in a 5k rut and with your help I actually did the 10k muddy race for life on Saturday 😊. I didn't quite manage to follow the plan exactly again but did manage a 6k and the 10k, plus two days of circuit I.e. Plank, bridge and squats. Thank you!

[roseabi in reply to Hidden]

That is fabulous!!!! Jolly well done, and have a badge xxx

[Myzinnyboy 60minGraduate]

Just back from the early start for 50 minutes. I think faithful spaniel has reached his limit, he sat and watched me do a circuit of the rugby pitch to finish off, them promptly jumped in the nearby stream. He smells divine!

Good luck to everyone who is doing timed runs.

[roseabi in reply to Myzinnyboy]

Ha ha, smelly cheerleader 😊😊😊

Great work xxx

[Stephen_UK Graduate10]

Roseabi, I would really appreciate your wisdom on this: healthunlocked.com/bridgeto...

Thanks!

[roseabi in reply to Stephen_UK]

I have replied to your post 💗

[kpnuts53]

Wow what a great plan this is, I ran my first 8k yesterday morning and although pretty shattered emotionally I felt amazing! Going to consolidate at 8k for a couple of weeks now b4 a two week holiday, I've decided it will be too warm to run in Italy ha ha.

[roseabi in reply to kpnuts53]

Well done, and ooooh lovely!!!!

[Smee223 Graduate10]

I started week 2 today, did my short run (was 20 minutes rather than 15, as I jogged into town). Just about to look up how to do the squats. 😁

[roseabi in reply to Smee223]

Excellent - did you sort out the squats?

[Smee223 Graduate10 in reply to roseabi]

I did! Found them quite hard on my knees, hopefully I'm doing them right!

[roseabi in reply to Smee223]

Be careful! Is there a particular point during the squat where you feel your knees hurting?

Make sure you are sitting back into your heels, keeping the weight off the balls of your feel (and therefore off the fronts of your legs) - having a chair behind you should help. Just go a little way down to start with xxx

[Smee223 Graduate10 in reply to roseabi]

Thank you. I'll see how I go next time!

[Cosmo501]

Loving "The Plan"! Still grinning wildly from achieving 7km comfortably last week. Have done the 4km this morning with tree trunks for legs.. but am very excited to attempt 8km at the end of the week. I'll aim for the coolest or rainiest day!

[roseabi in reply to Cosmo501]

Well done, and excellent plan 😊😊😊

[Cosmo501 in reply to roseabi]

Thank-you!

[Natman80 Graduate10]

Did my 50 min run on Monday and felt like I could have run for a lot longer which I'm kind of wishing I had as managed 7.5k and it feels like the 10k is not that far off...crazy. Short run tomorrow with a hangover no doubt as out for a curry and beers so could be interesting 😫. Not got my head round the heel drops yet but once I do think they should be a good addition- loving my ever expanding circuit of excercises - really not a gym type person so great I can do all at home.

[roseabi in reply to Natman80]

Fabulous!!!

How was the curry?

[Emski101 Graduate10]

Morning all, everyone’s doing so well 😊, I love reading the other posts.

Was so pleased with myself on Sunday for getting to 44 minutes, but my hip has told me it’s not happy since. I ran my 20 minutes last night and really struggled but ploughed on which according to my hip this morning was not a good idea.

So I’m going to take 2 days rest at least, then I can run Friday and Sunday and still get my runs in this week. Bit disappointed because I walk a lot but that will have to stop for now too. Maybe I just overdid it 🤷🏼‍♀️ (I did walk a 10k on Saturday morning).

Would the heel drops help with a sore hip or make them worse?

Keep going everyone, you’re all so inspiring 😊🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️💜

[roseabi in reply to Emski101]

Morning! Sorry to hear about your hip 😢 The heel drops probably wouldn't have an effect either way, but your hip may well hurt while you do them, so I suggest you give them a miss.

If walking feels OK that would be a great way to keep your hips mobile as you rest. Hope it feels better xxxx

[Emski101 Graduate10 in reply to roseabi]

Thanks roseabi ❤️, it’s disappointing but I’m taking it as a sign to slow down a bit in general. I was doing a lot last week!

I do about 8000 steps just to and from work so I can keep mobile and keep the hip loose - just at a snails pace at the moment 🐌🐌🐌😂. Thanks for the reply, hope you’re having a great week 😘xx

[roseabi in reply to Emski101]

💗💗💗

[Glynis1 Graduate10]

I did my 50 minute run on the beach yesterday as we’re away on holiday. I forgot that even firm sand is soft compared to my usual pavements ... doh! Found it a bit hard going but I actually did it! Afterwards I took off my trainers and socks and had a paddle. If I hadn’t had my Fitbit and phone with me I would have gone for a dip (may invest in a small dry bag) Even at 7am when I finished it was hot. Great feeling of accomplishment. 😁😁😁

[roseabi in reply to Glynis1]

That is wonderful!! xxx

[Glynis1 Graduate10 in reply to roseabi]

Sorry didn’t mean to post twice 🤪

[roseabi in reply to Glynis1]

It was worth repeating 😄

[Glynis1 Graduate10]

I did my 50 minute run very early yesterday on the beach as we’re on holiday at the moment. I found it a little tough as i’d forgotten that even when running on firm sand it’s softer than my usual pavements. I was really chuffed to complete it though and as soon as i’d done my warm down walk off came the trainers and socks for a lovely cool paddle 🥰. If I hadn’t had my Fitbit and phone with me I’d have had a dip. I can feel an order for a small dry bag coming on 😂.

[roseabi in reply to Glynis1]

💗💗💗💗

[JoOnTheRun Graduate10]

Hello! I’ve just finished week 3 after doing my 7K this morning. I’ve amazed myself! I think for me, much of it is about mind over matter - I kept thinking of it as a 5K and then a 2K - does that sound really odd? I was daunted by doing 7 so broke it down in my mind as I was running. During the 5-6K stretch my legs felt like lead and jelly all at the same time 😂 but I pushed on and I feel so good now! I also managed a 5K PB within the 7K which was the cherry on the cake. Thank you for sharing the plan...onwards to week 4! Good luck everyone and happy weekend ☀️

[roseabi in reply to JoOnTheRun]

I think it's a great idea to chunk up your run like that. I'd guess that since 5k is a distance you are comfortable with you feel more confident if you first tackle that 5k and keep the rest of your run in your back pocket while you do it. And then to think of the remainder when you get to it as only 2k must give you a great psychological boost!

Love the idea of lead and jelly - I bet everyone here knows that feeling, I know I do! 😊😊😊

And a PB! Well done, you are awesome!!!

[JoOnTheRun Graduate10 in reply to roseabi]

Thank you ☺️ have a great weekend x

[Myzinnyboy 60minGraduate]

Well that’s the magic done for this week. Today I’m going to have a look for a different route as I really don’t fancy that flipping hill. Whichever way I go here there’s a hill unless I get the car out. When I look back to when I first started this running lark I never dreamed I would be running up that hill thinking of Kate Bush ! Now it’s no problem to me but it’s still there mentally. Good luck to us all!

[roseabi in reply to Myzinnyboy]

Kate Bush 💗

Well done, Magic Runner!!! xxx

[Hidden in reply to roseabi]

Finished week4 and did the 8k from week 5 (had to do it early to fit in with visiting relatives).

The running and exercises are going well, just Strava let me down on last 8k, I knew it was going to play up when I was about to start as gps kept coming and going, so set my stopwatch as a back up and ran 50 minutes (last one took 44mins at comfortable pace).

[roseabi in reply to Hidden]

Excellent!! xx

[SeeJillRun 60minGraduate]

Just finished Week 4 a very happy bunny!

My 20 minute run was great but the interval run was awful, managed 2 sets of 4 n then just couldn’t scrape up the energy for any more. Not sure if it was the heat of just 1 rest day or both but came away disappointed as I managed them all last week

Took 2 rest days before today’s 50 minute run n glad I did cos it was cooler (when did 17 degrees become cool?!?) n overcast this morning. Took it nice n slow as I was a little daunted by the prospect of running for almost an hour but managed absolutely fine, ran 2.4 miles n could’ve carried on!

Can’t quite believe that in just shy of 6 months I’ve gone from barely managing a minute to running for 50 minutes n feeling like I can do more! Love this plan! 😍😃

[roseabi in reply to SeeJillRun]

You are amazing - well done!!!

[SeeJillRun 60minGraduate in reply to roseabi]

Thank you! 😃

[adermon]

Well that’s week 4 done and dusted. I tackled the 8km first on Tuesday and was a total battle for me, I had stitch from 5km and it just became a mind over matter contest for the remainder and clocked it at 51mins the longest time I’ve ever run. By contrast I found the 5km and 4km relatively easy and did a pb 1mile on the 4km. It will be interesting how next week goes now I know I can do 8km, I’m hoping mentally i’ll find it easier.

[roseabi in reply to adermon]

That was tough! Well done for getting through - fabulous work!!!

[RunRunRun13 Graduate10]

Week 4 done ✅

Just completed my 8k this morning in 1:04 hrs and found that my mindset ran out 4K then 4K back (so didn’t feel as long in my mind) 🤔 the first part of the run was worse than the last bit.

I did have to walk on a couple of occasions but think the half of a banana before I set off helped me with my energy levels.

One question folks:

My hands were swollen by the end and I looked like a goalie 🥅 anyone else had this ? Very tight and looked all puffy !

Red face, sweating profusely and large goalkeeper hands (one of my best looks) 🤦🏼‍♀️

[roseabi in reply to RunRunRun13]

Well done!!!

Swollen hands are very common, especially in the heat, and nothing to worry about. It is a nuisance though - try putting your hands in the air every now and again, it helps a bit , makes them feel a little more comfortable at least. Also I have found it got better over time 😊😊😊

[Bettyb719 60minGraduate]

Finished week 4 (not being good with the exercises though!). So chuffed to complete 50 minutes running! Just a year ago 3 minutes was very hard indeed!. When I have done the 60 minutes, I’m going to do the plan again, with distance.

[roseabi in reply to Bettyb719]

Excellent - well done!!!