It’s Week 7 of Ju-Ju’s Magic Running Plan!!! 💥

[roseabi]

Hey Magic Gang!!!

It's so exciting!! Here we are in Week 7 - only two weeks left to go!!!

Please share your progress in the comments below! I hope you will enjoy this week as you repeat the 9K from last week and get focused on your goal. If you are doing an earlier week keep on running strongly. ALL OF YOU ARE AMAZING!!! 💗💗💗

So, did anyone have a go at push-ups last week?

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... BALANCE!!!

Something a little different this week! Balance work is arguably one of the most important fitness tools for EVERYONE!!

As we age, we often start to lose our balancing skills, and this can lead to falling down and serious injury. And as runners of all ages, we must consider that we are actually spending most of our time on one foot!

★ Here is a deceptively simple balancing exercise from the ultramarathoner Sally McRae. This workout can be done every time you put on your shoes! Give it a try - you may find you wobble around like crazy at first! But I'd like you particularly to notice how your core muscles come into play as you do it.

sallymcrae.com/2016/06/15/s...

★ And why not have another go at the STRENGTH ROUTINE we talked about last week!

💥 STRUGGLES AND HOW TO REMEMBER TO REMAIN POSITIVE

I have noticed that some you are very excited to be close to your goal, and are feeling very motivated to run - fabulous! If you're not feeling so good about running, or life in general, remember that you can only do your best at any time, and your best is wonderful!!

Here's some chat about this from Ju-Ju:

youtu.be/GgHJdCwvon8(Not working as expected?)

💥 Have a MAGNIFICENT week, and enjoy your running!

roseabi xx

July 29th, 2019

Last week's post:

healthunlocked.com/bridgeto...

[backintime Graduate10]

Hi Roseabi

Being warm hasn't been a problem this last week

I pushed through to 10K yesterday to take the pressure of having to complete the course during my holidays (even though I will still run). I will consolidate 10k twice before I leave then I will run for fun for 2 weeks before coming back and organising my next steps. Is there a 10 mile plan? I would be looking to start something around October time, once the back to school rush is over and the myriad parents' evenings and meetings are over.

[Myzinnyboy 60minGraduate in reply to backintime]

Hi I did my 30 minute run this morning. Ill be trying for the big one on Wednesday. Have to get the car out for that one as the hill here defeats me if I have to run it twice! Faithful spaniel has got to the point were he sits down and waits if I am doing a circuit. I will be honest and say its not easy for me getting past 45 minutes but I really want to reach 60 minutes! Good luck to all!

[backintime Graduate10 in reply to Myzinnyboy]

Good luck

[roseabi in reply to Myzinnyboy]

You can do it!!!! xxx

[Julia187 Graduate10 in reply to backintime]

Ooohhh 10 miles....

[backintime Graduate10 in reply to Julia187]

Seems like a next step

[roseabi in reply to backintime]

Well done - you are so organised!!!

I have noticed a few 10 mile plans around the internet, but following a half marathon plan will also get you there, and there are LOADS of free plans available online. And then maybe, who knows?... 😊

[backintime Graduate10 in reply to roseabi]

I know I want to carry on, but I need to consolidate a bit first. I only pushed to finish this because of my holiday. I will be 100% outside in the UK (no nice cool safe treadmill there) and it's a big ask to make everyone wait 1.5 hours for me while I go and do my run) before we can do anything. I didn't want the pressure. I will run for fun on my holiday. I didn't want to be "on plan"

[Julia187 Graduate10]

I also pushed on to 10k this weekend, I'm going to keep at it and see how I feel when my speed improves a bit. Not sure where I want to go next or if I just want to stick here

[roseabi in reply to Julia187]

The world's your oyster! xxx

[Hidden]

Whoo-hoo! 9km! That's awesome advice from Roseabi and Ju-Ju. The only time we really fail is when we're too afraid to try. And if you're reading this and you're on week 7! You did try! And look at what you've achieved! 😲😁

Outstanding stuff everyone! Happy Running.

[roseabi in reply to Hidden]

💗💗💗

[Oldfloss Administrator Graduate10]

One really happy runner here roseabi .... How many times have I done this now???

Fabulous plan and great advice... so...having crawled off the IC and starting a week late..yesterday I got back up to 10K....a lovely gentle run and so welcome...I am going to finish the next weeks though.. and just top up those 10s...

For anyone doing this for the first time...I only completed my 10K because I have done this so, so, many times to get me back after injury... follow the weeks, folks

Thanks you , yet again and this time... I did my fastest 10K so far this year!!! xxx

[roseabi in reply to Oldfloss]

Awesome work, Floss! 💗💗💗

[Chris9R Graduate10]

I also pushed on to 10K this week. Loved the second 5K more than the first. The second 5 seemed to fly by. Managed to run it on 1 hour 3 mins. I did it Sunday just gone and I’M STILL BUZZING!!!!

I’ve managed to pull my groin some how if it’s better tomorrow I’m going to try a slow 4K run

I’m going to try and run the 10K again for the next 3 weeks then have a full week off as I’m off to the south of France for another little holiday. After I’m back I have 2 weeks before my first 10K race. Just a little bit excited 😆

Good luck everyone this week. 👍🏻😁🏃🏽‍♂️🐐

[roseabi in reply to Chris9R]

"I also pushed on to 10K this week. Loved the second 5K more than the first. The second 5 seemed to fly by. Managed to run it on 1 hour 3 mins. I did it Sunday just gone and I’M STILL BUZZING!!!!"

OMG I love this so much!!!!!

Amazing to see this little flurry of 10K first-timers 💗💗💗

Take it easy, Chris! Maybe just resting and walking for a couple of days xxx

[Chris9R Graduate10 in reply to roseabi]

Thank you 😁. Think I’ll just walk for the next few days and see what Friday brings 👍🏻

[Oldfloss Administrator Graduate10 in reply to Chris9R]

Brilliant you!!!!

[Chris9R Graduate10 in reply to Oldfloss]

Thank you sooo much 👍🏻

[Natman80 Graduate10]

Lots of folks making it to 10k already which is great- congrats all 😊 will see how my run goes thursday and may try and push on once i hit 9k. Had my first proper race at the weekend and didnt go well, only 2 miles but wasnt used to the hills/mud and felt pretty rubbish about it so the gremlins chat is very apt. Better after my 5k this morning and 50+ miles hit for the month so trying to stay positive 🏃‍♂️

[roseabi in reply to Natman80]

Sorry to hear that! There will always be some bad days, and it's such a pity when it's race day. But hang in there for the good stuff 💗💗💗

[Cosmo501]

Feeling a bit sad to be falling behind. I managed fine up to the first 8km week, then have only managed two 4km runs since then, and nothing since last weekend. The last run gave me a bit of a scare - felt very lightheaded all of a sudden, faint. I don't fancy passing out on the footpath in London! I have a toddler that needs me on my feet! -- I'm Trying to juggle a weight loss plan and extending running to 10k, but feeling like I'm just not getting the balance right at the moment

[roseabi in reply to Cosmo501]

Don't feel sad! You will get there!!!

It has been pretty warm recently, I'm sure that must be a factor. Have some rest and make sure you're drinking plenty of fluids. When you try running again take it extra slow and walk if you start to feel unusually tired. As you say yourself, you need to adjust to running on reduced calories, but it can be done for these distances (not advisable for marathons 😊).

Enjoy some time with your little one and pick up the long run when you're ready - you can do it!!! xxx

[Cosmo501 in reply to roseabi]

Thank you for your kindness! Yes- heat was the initial reason for not running last week, but now I’m wondering why I’m not feeling up to it. But tomorrow is a new day. I think I’ll get my gear on, head out there, and just not aim for a particular distance. Thanks for listening 😊

[Oldfloss Administrator Graduate10 in reply to Cosmo501]

You will do this... one awesome Mama, is what you are...Take the great advice from roseabi ..that long run will still be there.. just take care of you! x

[Cosmo501 in reply to Oldfloss]

Ah, thank you!! 😊 you and roseabi have given me the inspiration. I’ll try to get out there and give it a go tomorrow!

[Glynis1 Graduate10]

Hi, bit ahead here but I finished week 7 today by completing my 55 minute run this morning. I can’t believe that I actually ran for 7k. I am chuffed to bits. I never in this wide world thought I would be able to run that far 😂😂😂.

[roseabi in reply to Glynis1]

You are AWESOME!!!!!

[Glynis1 Graduate10 in reply to roseabi]

I said to my husband yesterday ‘I’m going out for a run, it’s only 20 minutes so I won’t be long’. Wait a minute ... ONLY 20minutes ... I would never have thought that those words would ever have been uttered by me a year ago! Just goes to show that C25K really does work! I’m planning to do Ju-Ju’s Magic 10 again but using the distance plan next time. First off I’ve got to get Hubby started on C25K. He has a new pair of Brooks trainers and we’ve just got him some shorts and T-shirts. Just waiting for me to complete this Magic 10 and then i’ll Help him through C25K. 🥰🏃‍♀️🥰

[roseabi in reply to Glynis1]

Fabulous!!!

[Myzinnyboy 60minGraduate]

Good morning all! I wish you could see me right now, I have a big smile on my face. I woke up this morning and decided that I was going to do the 55 minutes come what may, so with the 4 tops booming in my headphones and faithful spaniel by my side, off I went. Because faithful spaniel won’t go past the gate where the 3 terrier dogs live unless he is on the lead, I clipped on the lead as we approached and we ran by. I unclipped him again and then I just kept on going. I reckoned it would take me around 25 minutes to reach the farm gates then I could turn around and run back, then to make the time up I could run down our track if necessary. Well long story short, I reached the gate, turned around and ran back and indeed I ran up our track to make up the time. I’m so pleased I did this, I had been thinking that 45 was really it for me, then 50, so I do believe that the 60 is in reach. It was a glorious morning, a little bit of mist, and the sunrise, what a sight. If I can do this over 60 overweight and over the hill, anyone can. I’m still smiling like a loon!

[roseabi in reply to Myzinnyboy]

This is so so lovely to read!!!!! Well done xxx

[Snailspeed Graduate10 in reply to Myzinnyboy]

That’s amazing! Well done !

[Snailspeed Graduate10]

Well I’ve done my 9km. A glorious route! Stopped after 5km to check my time and it was my PB :33 mins! After that I slowed a bit and had to stop twice to get my breath (shouldn’t have that Prosecco last night 😂). But it’s done ✅

Happy running everyone!

[roseabi in reply to Snailspeed]

Well done!!!

[JacksonBrown Graduate10]

Hello - do you know when the next round will start please? Many thanks

[roseabi in reply to JacksonBrown]

Sorry about the delayed reply! End of August 😊😊😊

[SeeJillRun 60minGraduate]

Finished Week 7 today with a lovely 55 minute run, 2.81 miles of actual running and 3.5 miles completed all told. Pretty windy n a bit drizzly but all that just helped to keep me cool. Pace was steady n even managed negative splits! Plus I actually remembered to do this week’s balance exercise finally 😂😂

Looking forward to Week 8, especially as I’m nicely on track to hit the 5k I’ve been aiming for. And I treated myself to a proper running top so I can finish in style 😁