It’s Week 6 of Ju-Ju’s Magic Running Plan!!! 💥

[roseabi]

Hi Magic People!!!

It's Week 6 of the plan, and the finish line is starting to appear on the horizon!

There may be a bit of heat-haze where you are this week, so be sure to have some water with you for your runs, run at cooler times of the day if you can, dress lightly, and think cool thoughts. And most importantly - take it easy!!! You are not a number, you are free to run whenever is best for you - and don't ever worry about taking a break if you need to xxx

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

★ 9 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

★ 55 minutes

Please make sure you are warm before exercising 😊😊😊

💥 THIS WEEK'S STRENGTH MOVE IS... PUSH-UPS!!!

Or press-ups if you prefer 😊

★ Another upper body exercise, this one is the perfect do-anywhere bodyweight exercise for arms, core, chest, and back!

Here is my description of push-ups: drive.google.com/file/d/12a...

★ Try to do 5-15 push-ups

★ When? Do them when you're home after your run, or at any time! Just warm up first - march on the spot for one minute swinging your arms strongly.

★ OR put all the strength moves together into a routine, as a cross-training workout on a non-running day:

- Warm up

- Planks: 30 seconds - front, right-hand side, left-hand side (or your preferred version)

- Squats: 10-15

- Bridges: 20. Finish with an opposing stretch: hug knees to chest and rock gently for 30 seconds

- Eccentric heel drops: 5-15 with straight leg, 5-15 with bent knee, each leg.

- Push-ups: 5-15

End there, or take a 2 minute break and go through all the exercises again. And then maybe a third time 😊

💥 KNEE STRENGTHENING EXERCISES!!

★ Elbow23 has been finding the NHS knee strengtheners very helpful, and I thought it worth sharing in this post:

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

💥 HERE'S THE LOVELY JU-JU- talking about strength and cross-training:

youtu.be/bqKDkXoU9VE(Not working as expected?)

💥 Have a great week, and enjoy your running!

roseabi xx

July 22nd, 2019

Last week's post:

healthunlocked.com/bridgeto...

[Chris9R Graduate10]

My god these weeks are pushing on. Only finished week 5 last night. Not sure what day week 6 will start. All I know is the 9K will be Saturday or Sunday morning 👍🏻

Good luck everyone Happy Running 🏃🏽‍♂️ 🐐👍🏻

[roseabi in reply to Chris9R]

Enjoy xxx

[Chris9R Graduate10 in reply to roseabi]

10K in the bag this morning👍🏻

[Myzinnyboy 60minGraduate]

I’m going to try the 50 minutes again tomorrow morning. I was out and about and managed to slip on the rocks and hurt myself. Nothing too serious but it put paid to running for a couple of days. Went out walking this morning and not too bad, so some running tomorrow. I’ll see how I go, but I’m now behind!

[Jogunlikely in reply to Myzinnyboy]

Hope you're ok x I'm still to do the long run of wk5 but it's going to have to wait. Tweaky knee is not improving so am being sensible and taking the week off. Good timing in light of the hot weather but still frustrating 😖

We can be behind together x

[Myzinnyboy 60minGraduate in reply to Jogunlikely]

Yes behind together, that makes me feel happier !

[Hidden in reply to Jogunlikely]

Have a look at my post later on I've been having a tweaky knee. I have been recommended to take codliver oil and glucosamine capsules, only two days in so not sure if they work yet.

[Jogunlikely in reply to Hidden]

Thanks Elbow but my poor knee is beyond the assistance of cod liver oil and glucosamine as smashed it to pieces as a child. I'm not sure there's much cartalidge for those things to have an effect on 🙁

Iirc glucosamine takes about 3 mths to make a noticeable effect and requires "loading" ie higher doses to start with then switch to a maintenance level. That's what I had to do for the dog so I guess humans are the same 🤣

I think I've just tweaked a tendon so it should pass with a bit of rest x

Once it's ok I will look at those knee strengthening exercises 👍👍👍

Fingers crossed we both stop being tweaky very soon 😊

[roseabi in reply to Myzinnyboy]

Don't worry, take your time! xxx

[Natman80 Graduate10]

First run of the week this morning with a pb 5k- getting nearer to 30 mins which I'm well chuffed about. Had my long week 5 run at the weekend (8k wow!) and knee been sore since then but thankfully seemed ok after a minute or so. Looking forward to long run Wednesday and away for a family do overnight Saturday in Aberdour- my other half signed us up for a race sunday which should be fun hungover- only two miles though and my first race so will get through somehow 😊

[Hidden in reply to Natman80]

Well done on pb I got mine last week too! 33.10 😜

[roseabi in reply to Hidden]

Congratulations both of you!!!! xxx

[roseabi in reply to Natman80]

Exciting!

[adermon]

It’s 27deg here at the moment so I’m thinking I might go after the sun goes down. Week 5 went pretty good and still no injuries or niggles although I seem to be running slower rather than faster as the weeks progress. Good luck everyone for week 6.

[roseabi in reply to adermon]

Well done! It's too warm to run fast at the moment xxx

[Jogunlikely]

Frustratingly will be taking a week off as I tweaked my knee playing on giant inflatables on Sat at Gungho 🤦‍♀️🤦‍♀️🤦‍♀️

Hopefully a few days will be enough for it to settle down.

Have a great week everyone and take extra care running in the heat xxx

[Hidden in reply to Jogunlikely]

Sorry for your tweaky knee but I bet gung-ho was fun! Rest and recover 😊

[roseabi in reply to Jogunlikely]

Ouch! Best wishes xxx

[Hidden]

I had a great week last week with the plan. Did 4k on Monday, 5k on Wednesday and 8k on Saturday. I did two days of the 'circuits' as well. I also discovered a great knee strengthening set of exercises on nhs website for runners as my knee has been niggling. nhs.uk/live-well/exercise/k...

[roseabi in reply to Hidden]

Wow, you're cooking with gas!!! xxx

Thanks for the knee exercises link, too - I shall add it to the posts 😊😊😊

[Natman80 Graduate10 in reply to Hidden]

Good on you for last week and hope this week goes well too. Thanks for the knee tips, mine niggling a bit still- will add some to my circuit 👍

[Stephen_UK Graduate10]

Roseabi, your “run 30 minutes slowly” advice from last week seemed to work. I am off the injury couch and today managed 8K: healthunlocked.com/bridgeto...

Thanks again.

[Debston Graduate10 in reply to Stephen_UK]

Brilliant stuff, really glad you are back at it. ☺

[Stephen_UK Graduate10 in reply to Debston]

Thank you, Debs. How is that pesky hip behaving?

[Debston Graduate10 in reply to Stephen_UK]

Slowly feeling better and better... Fingers crossed for a run soon. ☺

[Stephen_UK Graduate10 in reply to Debston]

I am very pleased to hear that. Good for you being so sensible and letting it heal properly. It’s so tempting to just run, but it will be worth the wait.

[roseabi in reply to Stephen_UK]

That's wonderful news - well done!!!

[Stephen_UK Graduate10 in reply to roseabi]

Thank you!

[Hidden]

Well done to everyone who's pushing on with this I'm really behind now and have only just done week 4 in full. We've had a couple of weeks away, plus some non routine weekends and I haven't been able to keep up.

Nevertheless I shall continue where I am until I can get back to the plan, probably late August as we have a few days away at the beginning of the month then 10 days from 12th.

I'm currently doing 4k intervals, 5k and 7k so I'll just keep rotating those when I can so as not to lose the longer run and have to start again.

Anyone have any advice on running more slowly? I think I am and then my stats show that I'm not. So I need some sort of constant feedback to keep my cadence down.

I have a Samsung watch if anyone knows how to use this to help.

Thanks.

[roseabi in reply to Hidden]

Don't worry about being behind, you'll get there! xxx I'm curious - why not just keep increasing your long run?

Which Samsung watch do you have?

Why do you want to run more slowly? What does the effort feel like at your current pace - is it a struggle for you to keep going?

Sorry for all the questions 😄

[Hidden in reply to roseabi]

I could keep increasing my long run I suppose I hadn't considered that because I wont be at home and in my usual routine. Can't really see any reason why not now that I think about it seriously. It'll be outside my comfort zone and I might get lost but I could give it a try! Thanks for that

The reason that I want to go more slowly is that I find myself quite tired after the 7k and asking around in various places the consensus was to slow down and try to run kms more slowly than I would for 5k. It's probably all in my head though, as someone who has rejected exercise since primary school I find it quite astonishing that I can run 5k, maybe I'm so astonished that subconciously I think it's not really possible to do more!

My watch is a Samsung Galaxy and I use the Samsung health app. But a manual is non existent and I keep having to use trial and error to find out what works and what doesn't.

Thanks for the questions though - made me think about it

[roseabi in reply to Hidden]

I don't have any experience with Samsung, but I think you may be able to get a metronome app to provide a beat for you to run to. Or perhaps more fun - if you listen to music on the run choose a playlist of songs with a slower beat - there are websites that help with this. Or you could try to get your watch to alarm if you go above a certain pace - I found this (rather condescending!) video which looks like it might help:

youtube.com/watch?v=Ie5FjpU...(Not working as expected?)

You are right though - you can expect to feel more tired as you work harder. But it should improve as you get fitter 😊😊😊

[Hidden in reply to roseabi]

I just wanted to say thanks for your reply earlier. As well as reconsidering why I can't carry on when I'm not at home I've done a bit more research on the pacing issue. I did try the set up in the link you sent the last time I went out, but despite being at the right pace downhill and not being told to slow down too many times I still finished 7k faster than I did the time before and over the same route.

I'd virtually given up on that idea. But your questions inspired me to do a bit of googling and I found a review of my Samsung watch which says that Strava can now be downloaded as an app to use on it. I've done that and first impressions look good. The main screen shows pace per km without any faffing around changing settings or screen. And I can have it on all the time I think so I can keep a better check on how I'm doing. Fingers crossed.

And thanks again for the inspiration to rethink :))

[roseabi in reply to Hidden]

Excellent! Keep us posted xxx

[Raspberrypink Graduate10]

I’m a week behind as well. Just done the 5k run. I seem to be going slower as well especially in the long runs. I guess it doesn’t matter if you’re doing the distance. Plus It’s so warm. Keep well hydrated everyone. X

[roseabi in reply to Raspberrypink]

Slow is the way to go in this weather!! xxx

[Emski101 Graduate10]

Morning all. Looks like I’m not the only one whose a little behind! 🏃‍♀️🏃‍♂️

Finally the old hip is back to normal, rest really was the way to go, although frustrating. Not long ago I would have loved any excuse not to exercise and now I’m frustrated when I can’t! Er when did this happen 😂😂😂 and what have you done with the real Emski 🕵🏼‍♀️?

All being well will start week 6 tonight before packing for our holiday on Saturday. Already trying to plan if I can run while away 🏃‍♀️🌞🏃‍♂️.

Hope everyone’s doing ok 😘👌

[roseabi in reply to Emski101]

Have a lovely holiday!!! xxx

[JoOnTheRun Graduate10]

Great to read about everyone’s progress - well done all! We are doing this! I must confess that I am behind too - almost finished week 4 and was so pleased to do the 8K this morning - I was intending to do the 5K run but at 4K I felt really good and decided I would tackle the big one! I finished it more comfortably than I expected. This running business is really more about mind over matter for me. When I have time to worry about it, it feels like a slog. When I’m spontaneous and have less time to worry, I do so much better 🙈

[roseabi in reply to JoOnTheRun]

Lovely 💗💗💗

[achievefitness Graduate10]

Finished week 5 run 3 just now in 57 minutes to complete 8.1 km. Cant wait to start week 6! It feels great after this run. Cheers everyone! 🙂👍🏼

[roseabi in reply to achievefitness]

You are a star!!!!

[achievefitness Graduate10 in reply to roseabi]

Thanks @roseabi for your tips!! And for the great work you do to the community here.

[Stephen_UK Graduate10]

Julia187, TwoLeftFeet and Backintime have all graduated today. Amazing work! Especially after such a hot week. And very inspiring to those of us not quite there yet...

[Snailspeed Graduate10]

W6R3 : I ran 10K!!!!😱🤗

I know I should have run 9k but I was still such a long way home that I decided to run another km. I was slower by then but I didn’t care.

I’m so proud of myself and my flabby 46 year old body surprises me at every run!!

The shuffle gods were with me today. At 3km I had Highway to Hell by AC/DC, at 7km I had Another one bites the dust and at 9 km, Take it Easy by the Eagles 😂

Now for a rest. Will try those knee exercises too.

Have fun everyone xx

[Stephen_UK Graduate10 in reply to Snailspeed]

Well done! That’s incredible.

[roseabi in reply to Snailspeed]

Awesome!!!!!! 💗💗💗

[Loophoola Graduate10]

W6R3 - Finished week 6 today and I can't believe I'm on track and mostly enjoying the challenge. I found the last Km of the 9 k a bit hard and had to give myself a good talking to! I'm glad I have another week to consolidate. I'm getting a bit lazy on the strength exercises but my week regularly includes a Pilates class and sometimes I have a swim. I'm going to try and get on with the exercises this week to see if that helps. Good luck to you all.