Itโ€™s Week 5 of Ju-Juโ€™s Magic Running Plan!!! ๐Ÿ’ฅ - Bridge to 10K

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Itโ€™s Week 5 of Ju-Juโ€™s Magic Running Plan!!! ๐Ÿ’ฅ

roseabi
roseabiAdministrator
โ€ข89 Replies

Hey Magic Runners!!!!

We're half way there! And we're definitely not livin' on a prayer, we're absolutely killing it ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š Give yourselves a HIGH 5!!!

For those of you who are not halfway yet, or who are further along the plan (and all of you!!) I hope you are enjoying your running and will share your progress in the comments below.

For those of you who ARE on Week 5 this is our first reset week! The runs will be the same as last week, giving you a chance to consolidate your new distances or times; and to cogitate on your progress so far. Have a good think about how you are feeling - maybe try a meditation-style body scan:

โ˜… Tune in to your body โ€“ check in with your body while you run and do a quick body scan from your feet to your head. How is your body feeling? Are there any aches or pains you should attend to? Do you need to adjust your gait or stride?

๐Ÿ’ฅ THIS WEEKโ€™S RUNS WILL BE:

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

โ˜… 4 km

โ˜… 5 km

โ˜… 8 km

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

โ˜… 20 minutes

โ˜… 30 minutes

โ˜… 50 minutes

Please make sure you are warm before exercising!

See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs ๐Ÿ˜Š

healthunlocked.com/bridgeto...

๐Ÿ’ฅ Here is Ju-Ju- with some chat about injury:

youtu.be/HI9Jm4_217M

๐Ÿ’ฅ Have a great week, and enjoy your running!

roseabi xx

July 15th, 2019

Last week's post:

healthunlocked.com/bridgeto...

89 Replies
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Glynis1
Glynis1Graduate10

Hi, just completed my 30 minute run for week 5. Feeling really good. 50 minute run planned for Wednesday. Iโ€™m really enjoying this ๐Ÿ˜๐Ÿƒโ€โ™€๏ธ๐Ÿ˜

roseabi
roseabiAdministrator in reply to Glynis1

Awesome!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Stephen_UK
Stephen_UKGraduate10

Sadly, I think I will need to skip this week. Iโ€™m back on the injury couch having done something to my leg below the knee. I know this is self-inflicted, and I should have acted on the advice about shorter runs earlier than I did. Still very frustrating, though. :(

Debston
DebstonGraduate10 in reply to Stephen_UK

Oh no, you poor thing. Rest up and recover. I am still not quite right despite a lovely Parkrun on Saturday. Just been out for an experimental jogette and had to abandon after 25 minutes and just 2km (was hoping to get 4k done today). Sympathy and commiserations.

Stephen_UK
Stephen_UKGraduate10 in reply to Debston

Thanks, Debs. Thatโ€™s kind. I was expecting some โ€œI told you so commentsโ€ from wiser runners, so I really appreciate this!

Sorry to hear that the hip isnโ€™t 100%. These things happen in their own maddening time, donโ€™t they?

Debston
DebstonGraduate10 in reply to Stephen_UK

They certainly do! ๐Ÿ˜‚

Julia187
Julia187Graduate10 in reply to Stephen_UK

Hope you're back out there before too long, must be frustrating for you :(

Stephen_UK
Stephen_UKGraduate10 in reply to Julia187

Thanks, Julia. Stay well!

Dottie_D
Dottie_DGraduate10 in reply to Stephen_UK

Wishing you a speedy recovery Stephen. Itโ€™s so frustrating when we canโ€™t get our but best to rest as you say, to keep the IC visit short ๐Ÿ‘๐Ÿผ

Stephen_UK
Stephen_UKGraduate10 in reply to Dottie_D

Thanks, Dottie. Thatโ€™s good of you. Look after yourself.

Hidden
HiddenGraduate10 in reply to Stephen_UK

Strange, I got a pain below the knee, but I actually got it from lifting weights, which is almost laughable.. ๐ŸŽตIT'S LIKE RAIN...On Your wedding day๐ŸŽต I'm hoping it's completely gone by Sunday.

Frustrating, but you'll be back out there soon enough Stephen! ๐Ÿ‘Š

Stephen_UK
Stephen_UKGraduate10 in reply to Hidden

Thanks, Clubberlang. Hope so. Take it easy with those weights!

roseabi
roseabiAdministrator in reply to Stephen_UK

Sorry to hear this Stephen xxx You'll be back!!!!

Stephen_UK
Stephen_UKGraduate10 in reply to roseabi

Thanks, Roseabi. Hope so!

Chris9R
Chris9RGraduate10

Bring week 5 on. Just canโ€™t run until Wednesday , so Iโ€™ll be starting the week then with another fine 8K

Have a great running week all

roseabi
roseabiAdministrator in reply to Chris9R

Fabulous! Enjoy your Week 5 xxx

Julia187
Julia187Graduate10

I started week 5 yesterday with my second 8k run, so much better than the first one! Found week 4 a challenging week but was encouraged by yesterdays run, still can't believe I can run for 8k!

Happy running everyone :D

roseabi
roseabiAdministrator in reply to Julia187

Isn't it great??!! xxx

Myzinnyboy
Myzinnyboy60minGraduate

Did my 30 minutes today, did not put stuff out the night before, too busy watching Poldark! Will not make that mistake again. By the time Iโ€™d got all together, wrestled my way into my sports bra and squeezed into legging all thoughts of 50 minutes had gone, hence only doing 30. Be more prepared is the mantra for me !

Dexy5
Dexy5Graduate10 in reply to Myzinnyboy

Who wouldnโ€™t be mesmerised by poldark?

roseabi
roseabiAdministrator in reply to Myzinnyboy

๐Ÿ’—๐Ÿ’—๐Ÿ’—

backintime
backintimeGraduate10

I was just too tired to do my 5K yesterday, so I am one run "behind", maybe I can squeeze 4 in this week, we'll see.

Debston
DebstonGraduate10 in reply to backintime

One thing that I am really learning (slowly) is that it's really important to listen to your body. Take extra rest days if you feel like you need them! โ˜บ

backintime
backintimeGraduate10 in reply to Debston

I ran for 3 minutes yesterday, I think I was dehydrated (drank a lot less water friday and Saturday cos I was moving around so much) and lack of sleep .

I will catch up my 5K tomorrow, then do my 8k on Thursday.

It's the first time I haven't run 3 times a week since I started c25K. Nothing hurts, just exhausted, it's been a busy week

roseabi
roseabiAdministrator in reply to backintime

There is no need to run three times a week, a pattern of two one week, three the next (for example), with two days rest between runs, is better for many people. Take the rest you need xxx

Dexy5
Dexy5Graduate10 in reply to backintime

4 runs in a week is not be recommended backintime, unless a week is longer than 7days. Do keep at least one rest day between runs at this stage to avoid the IC. The plan is adaptable to as many rest days as you need.

backintime
backintimeGraduate10 in reply to Dexy5

Oh I didn't mean I would run consecutive days, I just meant run every other day instead of taking a 2 day break, that gives me 7 runs over a 2 week period

Dexy5
Dexy5Graduate10 in reply to backintime

๐Ÿ‘

Stephen_UK
Stephen_UKGraduate10 in reply to Dexy5

Thereโ€™s a little bit of space left on the injury couch, but I sincerely hope no one else will be joining Debs and myself there.

Debston
DebstonGraduate10

Have just got back from what I was hoping would be my Week 4 4k run. Felt all wrong despite going slower than ever and had to abandon at just 2km. Think I am going to have to wait on the Injury Couch for a bit longer, despite having had a lovely Parkrun on Saturday, my hip issue has flared up again and I'm really scared of making it worse. ๐Ÿ˜”

Goforitmama
GoforitmamaGraduate10 in reply to Debston

Oh dear! A little rest sounds good.

Iโ€™ve been nursing a calf strain for 3 weeks. Getting older is making injuries slower to heal. Geez! This getting older lark really sucks!๐Ÿคจ.

Hope you recover soon.

Oldfloss
OldflossAdministrator in reply to Goforitmama

But.. we are still here, still running...we rock!!!

Goforitmama
GoforitmamaGraduate10 in reply to Oldfloss

Nah, not me โ˜น๏ธ. Wish I was running.

I was recovering from a back strain, feeling better so I want out for a 6k and strained my calf. When Iโ€™m all better Iโ€™m going to start off with c25k again.

Glad you are running and rocking!

Debston
DebstonGraduate10 in reply to Goforitmama

You too, Goforitmama! Thanks.

Stephen_UK
Stephen_UKGraduate10 in reply to Debston

If nothing else, Debs, we can become zen masters at patience...

Dexy5
Dexy5Graduate10 in reply to Stephen_UK

Yes , many of us have been there, and the runs are waiting for us when back to running fitness. They say patience is a virtue ๐Ÿ˜‚

Debston
DebstonGraduate10 in reply to Stephen_UK

๐Ÿ˜‚

Smee223
Smee223Graduate10 in reply to Debston

I hope it's soon feeling better for you!

Debston
DebstonGraduate10 in reply to Smee223

Thanks!

Oldfloss
OldflossAdministrator in reply to Stephen_UK

I already am ... many times over!!! :)

Oldfloss
OldflossAdministrator in reply to Debston

That is not good....stay put..get properly ready and then rock that run... you will do it and the run will wait... and you know, that I know, what I am talking about :) xx

Debston
DebstonGraduate10 in reply to Oldfloss

Thanks, and yep, can't argue with that! โ˜บ

Dottie_D
Dottie_DGraduate10 in reply to Debston

Sorry to hear that Debston, wishing you too a speedy recovery ๐Ÿ‘๐Ÿผ

Debston
DebstonGraduate10 in reply to Dottie_D

Thanks Dottie_D! โ˜บ

roseabi
roseabiAdministrator in reply to Debston

Rest well and you'll soon be back running - there's no rush xxxxxx

SeeJillRun
SeeJillRun60minGraduate

Just done my 20 minute run n it was a tough one! Had hoped to push the pace a bit but the legs said โ€˜Nope!โ€™ so it ended up even slower than my W1 15 minute run. By the time I got home my chest felt tight n my heart was pounding as if I was still running. Fingers crossed itโ€™s just tiredness ๐Ÿคž๐ŸคžOn the plus side, no bugs today! ๐Ÿ˜ƒ

roseabi
roseabiAdministrator in reply to SeeJillRun

Yay no bugs! Take care of yourself xxx

SeeJillRun
SeeJillRun60minGraduate in reply to roseabi

Thanks! Xx

Rowers
RowersGraduate10

I was already a week behind but I'm going to make it 2 weeks as I found the 7k of week 3 hard. So I'm repeating week 3 and did 3.5k today, 5 secs faster than last week. Hope to do the 7k Thurs although my left thigh is complaining! Very happy to be where I've got to and I figure if I don't make 10k this time around, there's always next time :-)

roseabi
roseabiAdministrator in reply to Rowers

That is so true, take it easy xxx

Smee223
Smee223Graduate10

I'm on week 3 and I've started with my long run of 45 minutes. I ran over 6k non stop and I've never done more than 5k non stop before last week! So this plan is really working for me. Haven't attempted the s&c this week yet (bridge) but I have looked up how to do it ๐Ÿ˜ thanks!

roseabi
roseabiAdministrator in reply to Smee223

You're welcome, and well done!!!

Oldfloss
OldflossAdministrator

Okay I have no idea how I managed any of it.... but I did two 5Ks ??? and an 8K last week... the 8K yesterday! Is that counting as last week or this week... ???

Anyway I am thrilled...I can still feel the foot/calf thing..but no pain... all the runs are slow but enjoyable:)

So... I shall hopefully be enjoying this week even more:) Thanks you !

roseabi
roseabiAdministrator in reply to Oldfloss

Excellent news!!! xxxx

Last week or this week? Up to you ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š We have had my mum visiting, and I now have no idea WHAT day it is ๐Ÿ˜…

Dottie_D
Dottie_DGraduate10

Well Iโ€™ve just done my 4K run on a treadmill. Not in an area I know and didnโ€™t want to go out alone. All I can say is HUGE Kudos to all of you who are doing this challenge on a treadmill. I found it excruciating ๐Ÿ˜–.

Itโ€™s so different ๐Ÿ˜ณ. From the get go I felt Iโ€™d done more than the machine and apple watch stated. The time dragged by, the distance felt interminable and there was no breeze to cool me down, no change of scenery to distract me from my inner voice of negativity. How do you do it? My hands up to you, but I donโ€™t want to ever do it again ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

Debston
DebstonGraduate10 in reply to Dottie_D

But you didn't fall off!

Dottie_D
Dottie_DGraduate10 in reply to Debston

Well I knew there must be something good to say about it ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

roseabi
roseabiAdministrator in reply to Dottie_D

Well done ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

achievefitness
achievefitnessGraduate10

I am still in week 4, as I had to miss 2 of my runs because of busy schedule and sickness. I had completed my 8k run (on Sunday, week 4, run 1) and it feels unbelievable. Also I'm thinking I'm not warming up myself enough, as the first 2 kms run is always a struggle and after that, the pace is increasing and feels okay to run.

After my last run, which is my 8k run, I felt there's some tenderness on my right knee. I was a bit scared and usually I take couple of days off after the long run and I feel alright today.

Thank you very much for all the volunteers and community here and I really couldn't believe myself that I'll be running 10k in couple of weeks.

roseabi
roseabiAdministrator in reply to achievefitness

You definitely can do it!!! xxx

achievefitness
achievefitnessGraduate10 in reply to roseabi

Thank you!

sTrongFuse
sTrongFuseGraduate10

Completed my second 10k yesterday. If you can do 8, you will definitely make it to 10; just keep following the plan...

#CheeringFromTheFinishLine

achievefitness
achievefitnessGraduate10 in reply to sTrongFuse

Thank You!

Snailspeed
SnailspeedGraduate10

Just completed the 4K which I should have done yesterday but I have suffered with painful IBS since Sunday. I ran tonight but it is hard work with a bloated tummy ๐Ÿ˜‚

People must have thought I was a very fit pregnant lady ๐Ÿคฐ

Hopefully this will settle down in time for run 2 ๐Ÿคž๐Ÿคž

roseabi
roseabiAdministrator in reply to Snailspeed

Ooh, I hope so!! ๐Ÿ’—

Myzinnyboy
Myzinnyboy60minGraduate

Back from the 30 minutes. Who saw the fabulous eclipse last night. I looked and could not see it, looked again and there it was, majestic moon in all her glory!

roseabi
roseabiAdministrator in reply to Myzinnyboy

Yes! I remembered to look out of the window - it was very lovely!!

RunMitchRun
RunMitchRunGraduate10

So far so good. Popped down to Bournemouth on the weekend & got a PB (26.20) at their parkrun. Enjoying the longer runs - Hove Lagoon to the Palace Pier & back v early is a great run!

roseabi
roseabiAdministrator in reply to RunMitchRun

Wow, well done!!

Ah, Lagoon to Pier and back, I know it well ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Chris9R
Chris9RGraduate10

Well thatโ€™s the first run of week 5 done. Itโ€™s very warm this morning 20degrees! I should have gone earlier I think. Anyway managed 8.5K just 2 short runs to go this week now. I feel like Iโ€™m on catch up as I couldnโ€™t run the last 2 days due to work commitments. So itโ€™s going to be 5 k Friday morning then the last run Sunday morning. Possibly 4 snore short runs! Before the 9k on Saturday or Sunday next weekend

Enjoy the week everyone

roseabi
roseabiAdministrator in reply to Chris9R

Well done xxx

Oldfloss
OldflossAdministrator

Did my 4K this morning.. first run since the IC with no twinges... :) Rolled and massaged after...foot/ankle/leg feels better than it has done for a few weeks!

roseabi
roseabiAdministrator in reply to Oldfloss

Fantastic news!!! xxx

achievefitness
achievefitnessGraduate10

Completed my week 4, run 3 today. Right leg hamstring muscle seems to be stiff and tender. Is it because of not taking the strengthening exercise seriously (I had been doing on and off but not on all run days). Trying to do the warm up stretch as per fitbit before starting the run, and it helped on Wednesday but today I am a bit worried whether I'm doing anything wrong and shouldn't make it worse. Do you have any suggestions, lovely people?

roseabi
roseabiAdministrator in reply to achievefitness

Injuries often occur when newer runners start to increase their running load - distance and/or speed. So it's not particularly anything you are doing wrong, but you are right in thinking that you shouldn't aggravate it. Exercises like squats and bridges help strengthen the upper back thigh area, but you'd be best avoiding them until your hamstring feels better - also steer clear of hilly and speedy running for a bit.

Take a couple of days rest (cross training that doesn't affect your hamstrings is fine), and then try a short run keeping it slow and shortening your stride. Don't worry! xxx

achievefitness
achievefitnessGraduate10 in reply to roseabi

Thank you very much roseabi. I will do couple of days cross training and stick to short distance run and keep it slow. You are right, I had been trying to increase the speed on short runs like 3km/4km. I'll take it slow :) Hope it get backs to normal soon.

SeeJillRun
SeeJillRun60minGraduate

Finally managed to get out again today after having a virus the last few day. I think thatโ€™s probably why my legs were so tired on Mondayโ€™s 20 minute run.

Anyway, felt normal (for me ๐Ÿ˜‚) today n knew it was the only day Iโ€™d get a run in so did my 50 minute run. Hadnโ€™t planned to, thought Iโ€™d just set off n see how it went but it went fine so 50 minutes completed n 2.44 miles done (3.1 including the warm up n cool down walks -so close now!!)

Not going to be running in the wicked heat thatโ€™s coming so itโ€™ll probably be Friday before I get another run in, after consulting the forecast. Sadly thatโ€™ll put me at least a week behind but canโ€™t be helped. Looks like Iโ€™ll be hibernating at home in front of my fan for a few days!

RunRunRun13
RunRunRun13Graduate10 in reply to SeeJillRun

Hope your feeling back to normal now Jill and got rid of the virus. Spooky as I havenโ€™t felt great either this week so will be behind a week with you....itโ€™s annoying but there is no rush and just too hot ๐Ÿ˜…โ˜€๏ธ

SeeJillRun
SeeJillRun60minGraduate in reply to RunRunRun13

Feeling fine now thanks, hope youโ€™re feeling better too. I had a spinny head, a bit of a temperature n was really tired. Nothing major to stop me doing stuff but after Mondayโ€™s run I knew there was no point till I felt better. At least we can keep each other company ๐Ÿ˜ƒ

RunRunRun13
RunRunRun13Graduate10 in reply to SeeJillRun

Yes I had the same, fuzzy head and so tired...feeling better now although this heat and me will fall out soon ๐Ÿคฃ๐Ÿ˜…

Definitely keep each other company this week x

SeeJillRun
SeeJillRun60minGraduate in reply to RunRunRun13

Yay! ๐Ÿ˜ƒxx

roseabi
roseabiAdministrator in reply to SeeJillRun

I've just been checking out the forecast - phew! I don't blame you!! Don't worry about falling behind, you'll definitely get there xxx

SeeJillRun
SeeJillRun60minGraduate in reply to roseabi

Thanks! Thereโ€™s no way I could run in that kind of heat, unless someone was kind enough to run with me carrying a big fan to keep me cool! ๐Ÿ˜‚xx

roseabi
roseabiAdministrator in reply to SeeJillRun

It would be great to have a crew, wouldn't it!!?

SeeJillRun
SeeJillRun60minGraduate in reply to roseabi

Definitely! ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

RunRunRun13
RunRunRun13Graduate10

Not a great week as only managed my short run this morning so am two runs behind....what with work, not feeling 100%, muggy weather I have struggled this week to fit three runs in and annoyed with myself !!

Just completed my 4K this morning, already 70 degrees and struggled ๐Ÿ˜…

Think I need to set my โฐ for 4am runs ๐Ÿƒโ€โ™€๏ธ

roseabi
roseabiAdministrator in reply to RunRunRun13

Don't be annoyed, it's just a little setback - you'll get there!!!

Are you really going for 4am? Impressive ๐Ÿ’—๐Ÿ’—๐Ÿ’—

RunRunRun13
RunRunRun13Graduate10 in reply to roseabi

Thank you ! Ha ha no not 4am but may go about 5.30am โฐ

roseabi
roseabiAdministrator in reply to RunRunRun13

That's early enough ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

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