First long run... bittersweet

[JaoJao]

I graduated c25k in June, followed by 9 weeks of consolidation (3 x 5K runs a week) with the occasional break when my mind and body needed a rest. I’ve also been mixing in Parkruns which are the highlight of my week.

In a bid to improve my parkrun performance, I did a long run on Monday, to my surprise I ran for 1 hour! Yay! But I only covered 6.3k in that time, hmm! I’m trying to go easy on myself and relish the fact that 1 hour of running is flipping good hey, but my little legs need to do so much more.

I will continue with a long run in the week... it’s all building up to something great I am sure.

So 5 months on... and I’m still addicted to running and still hungry for more 😊

[Stephen_UK Graduate10]

Well done with that. Running for an hour is a great achievement and shows you are building up stamina. All that consolidation has really helped and this will definitely boost your Parkruns too.

[JaoJao Graduate10 in reply to Stephen_UK]

Hey Stephen, thank you. To think how much of a stick in the mud I was being. I was content with 5K, I had no desire to do more than that, but 9 weeks of consolidation is enough! It’s time to move on!

How are you doing? Will you be following me to parkrun this Sat?

[Stephen_UK Graduate10 in reply to JaoJao]

It’s natural to progress as you get fitter, and it definitely helps to keep in interesting. Yes, I will be running my 10th Parkrun this Saturday. Your 11th, right?

[JaoJao Graduate10 in reply to Stephen_UK]

Brilliant, yes my 11th. Although I will miss one in September so you can catch up! 👍👍

[Stephen_UK Graduate10 in reply to JaoJao]

They’re going by quickly now. Don’t forget that you get a T-shirt when you’ve run 50.

[JaoJao Graduate10 in reply to Stephen_UK]

Oh I haven’t forgotten about the t-shirt, that’s my motivation! Would be lovely to get the 100 even! And I’ve started volunteering in various roles that allow me to run too. So the v25 tee is a goal too! 🙏

[Stephen_UK Graduate10 in reply to JaoJao]

Good for you doing that. I really do need to volunteer, but I just enjoy running it too much!

[linda9389 Graduate10]

That's just perfect. They don't call it a long slow run for nothing! It's your endurance run and is designed to work your 'slow twitch muscles'. It really ahould ne at your slow comfortable pace. Parkrun can be your shorter speedy run.

If you do three runs per week, the third one can be whatever you want it to be - mix it up to keep life interesting- just make it a run for fun for now but in future you may want to try some hills or speed intervals. Your parkrun times will definitely benefit from this mix of running as you work all the different muscle groups and built your stamina and endurance too. Enjoy!

[JaoJao Graduate10 in reply to linda9389]

Hi Linda, I hadn’t thought about it like that - ‘long slow run’... ofcourse. You give sound advice and it was the little pep talk with you at Parkrun that spurred me on to try a long run just once and so I did and now it will feature in my

weekly run routine. Next time I see you, I want to be able to report improvements x

How are you getting on? Have you had a good week? Plans for the weekend!

[linda9389 Graduate10 in reply to JaoJao]

Brilliant. Just don't increase too qyickly - remember the 10% rule. Black park volunteering on Saturday. Have now got plantar fasciitis in my bad foot so have been very low! Good news is, the healing fracture is far less painful than PF! Fracture clinic a week today. Fingers crossed I can start slow short running once the PF heals 🙂. Have fun at PR 👍

[JaoJao Graduate10 in reply to linda9389]

Oh no at plantar fasciitis! I had a niggle the other morning and I quickly posted on here, the niggle

Has since subsided so not sure what it was exactly. Although many people said if you attend to PF early, it can drastically cut down the recovery time. Oh I hope you will be alright. I cannot believe how many different injuries can be picked up through running, this forum is proving so educational. At least the fracture is healing though. What’s the volunteering role on Saturday? Token sorting? Xx I’ll be thinking of you at Upton Court, I was made up to see you at Upton Court last week.

[linda9389 Graduate10 in reply to JaoJao]

I'm funnel managing this week - not as exciting or stressful as timekeeping! I'm hoping I can knock the PF on the head quickly. The pain came from nowhere but at least I knew exactly what it was straight away. Fingers crossed 👍

[JaoJao Graduate10 in reply to linda9389]

I looked up PF on the NHS website and they have exercises recommended to aid recovery, easy exercises you can do at home. Hope it helps.

[linda9389 Graduate10 in reply to JaoJao]

After our conversation last weekend I went straight there. Found quite a repertoire of things I can do - some of which would be prescribed for after the fracture too, so win win 😀

[Dexy5 Graduate10]

Well done JaoJao. Why not take a look at juju’s magic plan to extend your running as it takes you safely using the 10% rule. It includes a 5k run so you can include parkrun too. You can also do JogRunSprint on the short run and nice and slow in the long run.

Keep in having fun

[JaoJao Graduate10 in reply to Dexy5]

That’s a great idea and I am

looking to join Juju’s plan end of August xx

[backintime Graduate10]

Well done jaojao...there is a 60 min badge you can claim now : )

I run at about the same pace for my longer runs, my 10k takes me 91 mins

[JaoJao Graduate10 in reply to backintime]

Ohh another badge will be nice

Did you do Juju’s plan?

[backintime Graduate10 in reply to JaoJao]

Yes, I did the distance option. Slowly : )

[JaoJao Graduate10 in reply to backintime]

I will try the same xx

[Granspeed Graduate10]

Well, that’s very cheering for me as it’s about my distance for an hour’s run. 😄 ( you get a tiny bit further, but at least I would probably be still able to see you 🤣). I did Ju-Ju’s time plan, sort of, to keep it safe. Contemplating the distance one eventually. You sound ready to do that one! 👍

[JaoJao Graduate10 in reply to Granspeed]

That is next on the list, Juju’s plan. You’ve made me feel heaps better xx

[Granspeed Graduate10 in reply to JaoJao]

And especially as you keep saying you have short legs, while I have fairly long ones. Bet your feet are whizzing along compared to mine. 🤣🤣

[JaoJao Graduate10 in reply to Granspeed]

I am 4 10. And I feel like I have to work twice as hard as anyone else 🥺🥺

[Granspeed Graduate10 in reply to JaoJao]

Maybe not quite twice, but I’m 5’9”, so there’s probably a lot in it! 😄 Extra credit to you, of course. 👍👏🏼

[theoldfellow]

Modern research suggests that you get almost all the benefit of a long run from the duration, not the speed - basically keeping the metabolism in high gear for a while.

I know it's not politically correct, but we evolved as running killer apes, and the young men sprinted after the antelope, while the women (and old men of 30+) followed at the right pace to keep the rest of the clan, including the children, together. Which is probably why women and men are equal in long distance running pace, but young (and only young) men sprint fastest.

So what you are discovering is that you can run (or run/walk) all day, but not very fast. Okay, the 'all day' bit will wait 😄

Glad you are enjoying the Parkruns too.

❤👏👣👣👣👣👣👣👣👣👣👣👣👣

[JaoJao Graduate10 in reply to theoldfellow]

I really enjoyed this history lesson, I don’t worry about being PC, history is history

[Granspeed Graduate10 in reply to theoldfellow]

Glad to know duration is the key, as I find that a lot easier than speed! Funny that for so long women were barred, I think, from distance events on the grounds they couldn’t manage for that long. 🤣🤣🤣

[theoldfellow in reply to Granspeed]

Yes, it was just prejudice as far as I can see. Right now there are a couple of long distance race records held by women.

For me, understanding how we evolved as a species, what makes us different from other animals, is a fascinating area of research. Not that I do it, I just love to read about it.

My dad was reading Nuclear Physics in his 90's, so it probably 'runs' in the family.

[Granspeed Graduate10 in reply to theoldfellow]

All runs are good, obvs! 👍👏🏼

[Kevtrev Graduate10]

Well done to you JaoJao that’s fantastic running for an hour 👏👏👏👏😉🏃‍♀️🏃‍♀️ you go. Don’t you fancy doing either Ju Ju’s magic plan or the plan I’m doing is an app 10K which carries on from C25K basic but free by zen labs the only thing you need to watch with it at on your very last run it says walk a min don’t run until it says cool down which is a min later it’s a error in the app I’m used to it now I’m on week 12 starting Monday as I only ran yesterday and I do 2 of them and a park run just to spice it up a bit.

And my endurance has improved and so is my distance and just like you I’m still loving my running now I’ve slowed down especially at park run all that advice sank in. 9 weeks consolidation runs is a lot I think I did 6x30min runs.

But now you’re park run will improve over time if you’re doing distance running and your pace and endurance will improve as I was talking to the fellas at park run last week and they said the only thing that’s going to improve that is distance running which will improve your pace and endurance and your park run time will improve over time so that’s what I’m doing now enjoying park run and taking my time happy running JaoJao

and take it easy nice to hear your posting again I’ve missed your posts ❤️😉x

[JaoJao Graduate10 in reply to Kevtrev]

Thanks KevTrev, I am going to join JuJu’s plan, I feel ready now. You’ve come along so well with your running journey and its encourages me to keep moving forward and get out of my comfort zone.

[Kevtrev Graduate10 in reply to JaoJao]

You’re welcome JaoJao looks a good plan that does. Enjoy it and take it easy. I’m glad I’ve encouraged you to move forward yes to improve this is the right way enjoy it but looks like you’re ready to do it as your very capable 😉🏃‍♀️🏃‍♀️👏👏👏👍x

[JaoJao Graduate10]

The support on here has been overwhelming. There are often times I feel like a loner on this journey as a single woman navigating my own way through life with no one by my side. But when I come on here it’s like having my own cheerleading squad, I thank you all from the bottom of my heart for your advice and encouragement.

[Sammy-Lou]

Well done you! 1 hour running is amazing achievement- I’m getting there and laugh to myself when I Remember week 1 day 1 and 1 minute seemed impossible! The feel good feeling is great too ! Happy running everyone!

[JaoJao Graduate10 in reply to Sammy-Lou]

Haha yes that very first run! I remember it too and what a long way I have come. Best journey yet.

[Kat332zz Graduate10]

Congrats on the longer run. I too tried that thought all was ok. Long run Monday, 5k Thursday and park run Saturday, everything felt fine. Next week was the really hot one and I didn’t get a run in, following Monday set off and got a pain in my left calf. Walked home, rested for the week and tried again, still twinges in the calf, bit the bullet and went to see a physio- don’t run for 6 weeks, not what I wanted to hear. Now I have some subtle (not) bright blue tape up the back of my left leg- maybe I’ll get a seat on the tube now! Now that I am forbidden I really want to go out and run, there’s a first time for everything then😂

[JaoJao Graduate10 in reply to Kat332zz]

Ah no sorry to hear that, where you stretching before and after running? Maybe when you are feeling better you can replace the run with power walking for a few weeks to get you warmed up again.

[Kat332zz Graduate10 in reply to JaoJao]

Walking before run to warm up, walking after as cool down, then stretches, all as per book. Have been advise to do more cross training, not just running. So swimming, cycling, non impact things etc. Am now researching gyms in my area.

[JaoJao Graduate10 in reply to Kat332zz]

I’ve o my introduced cross training the other week. I’m cycling 20 minutes on my rest days. I think it’s helping make my legs stronger

[Kat332zz Graduate10 in reply to JaoJao]

Good move, will need my bike serviced before doing that as the gears don’t change as they should, I also get a workout pumping up the tyres - it’s a two for one😀

[Evol Graduate10]

Sounds great to me!

[Tracymed]

well done that’s great

[JaoJao Graduate10 in reply to Tracymed]

I’ve done a few more and I am embracing them as slow and steady runs