This is a graph of my first 10k I ran today
Graph of my 10K: This is a graph of my first... - Bridge to 10K
Graph of my 10K
AlMorrAmbassadorGraduate10
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AlMorr
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2718281Graduate10
Wow, you are so fast (at least compared ot me) :):)
Congratulations on that achievement!
Buddy34Graduate10
Well done isn't it great when you can get all this info. Once again . Congratulations 😊👏
I am a bit of an amateur at screen shots, it does show you my pace and time, only a few of the split times, I notice that I ran sub 35 minute 5K at 34.50 and most of the split 1ks were 7.18, the first split time was under 7, the 8/9 split which is not shown was actually over 8 but I ran quicker when I noticed at just after 9k I was going to get a time of around 1 hour 13 minutes which was two minutes less than the 1 hour 15 minutes I was planning for, the last 9/10 split was 7.30.
Even using that metromone app is no guarantee for exact steps a minute, my strides are not the exact same although steps a minute are. 😊 🏃 🎓
Congratulations!!! You must be thrilled to pieces, Ax
Chris141Graduate10
Well done! Be proud!
MummycavAdministratorGraduate10
Woo hoo, great stuff AlMorr , that's a fast 10k too!!! Well done x
Than you Mummycav, yes great stuff, at one time during the run before the app failed to tell me my 9k split time I thought that next week, the day I intended to run 10k I would give it up and just stay at 9k at the most, however, when I realised that I had already ran 9.6k when I looked at the time which was 68 minute's, that motivated me to continue and quicken my pace to 10k, the last 400 metres was ran with my phone in my hand so that I would know exactly when the 10k was as the voice audio was telling me split time such as "you have ran 5.6ks, 8.9 " although it did tell me my pace per km. 😊 🏃 🎓
AliHCGraduate10
Wowsers Al 😊 I want what you have for breakfast 🍳🥓🥚🥞
That's fantastic! Well done with your first 10k! Here's to many more xx
Well I will tell you what I have for breakfast, first course is a small apple juice, the cereal course varies, this morning I had Alpine Musily, then a small piece of toast with honey and Bertolli Mediterranean Olive Oil spread, finally a glass of semi skimmed milk flavoured with Strawberry NesQuik. That was at 7am, I began my 10k run at five to nine.
Nice! That's my kind of breakfast! But only when I'm not running. I really feel like I can't eat before I run? Is that strange or wrong? Should I be eating something? X
I finished my breakfast more than 90 minutes before I ran, I think you should have something light about 90 minutes before a run.
damienairAdministrator
Congratulations and well done Alan. Great running. I haven’t done a 10K since before my holiday at the beginning of June. You’ve inspired me to go again. I might meet up with my running group on Sunday and attempt one again.
Damien
Jell6Graduate10
Well done Al, and pretty nippy too🎖🏆
Tinker5393Graduate10
Congratulations almorr, very fast time. Liking your new badge, suits you. 😀🏅
Yes, I also like the badge and the word GRADUATE10 next to my username 😊 🏃 🎓, I am always telling graduates of C25K and Bridge to 10k how to get their graduation badge and the word GRADUATE or Graduate10 next to their username that it would have been a bad thing if I hadn't done it. 😊 🏃 🎓
JoP61Graduate10
Well done that's brilliant! Sounds a bit more controlled than my first 10k! 👏👏👏💪🎓😀
Thanks, I like the way you use the words "more controlled" regarding your first 10K, perhaps you walked a little during it, no harm in that, yesterday I did run all the way but I felt like walking some of the time although I didn't.
I think I went off too fast and struggled during the middle bit. 😬 Got there in the end though!
I struggled a bit between kilometre 7 and 8 and thought to myself 'I'll continue to 9K and forget about the 10K next week' but when the 9 kilometre announcement never came I took out my smartphone from my pocket and noticed that I was well past 9K and only 400 metres to 10K, I actually quickened up my pace, the pace announcement came at about 9.6k so I just continued on to 10K, thinking about it now, in one way it's a sort of anti-climax, I now don't have that sort of nervous excitement of running a milestone run like I had with runs 3 of both weeks 5 and 9 of C25K, never mind, I have ran it and feel very proud of myself.
So you should feel very proud - a great achievement!
I know what you mean about the nervous excitement of running a milestone. I'm on the IC for another 2 weeks (assuming the doc says my foot fracture is all mended then), and I'll be starting C25K again - quite looking forward to the structured challenge and slow build up. What's your next goal after 10K? 😀👍
Not going any further JoP61, if I go way back to April of 2018 when I ran run 1 of week 1 of C25K I wasn't sure if I would complete the program, it was only after week 4 that I felt confident that I could and started reports of my progress here on this site.
When I graduated I thought OK, I might continue onto at the very most 10K, it took me 13 months after my graduation from C25K to go to my first parkrun, so yesterday's 10K was more than 14 months after C25K graduation, 10K is long enough for me, I have been lucky that I have not had any serious injury, although last year after I actually ran/walked a 10K in 1 hour 28 minutes I had a slight injury on my right hip which prevented me from running my first 'official' 5K run which I run in under 35 minutes for a few weeks.
I haven't been further than 10K either - and nowhere at all since I've been on the IC! Have walked a lot though - 65 miles this month.
It took me more than a year after C25K graduation to get to 10K as well.
Enjoy all your future running! 👍😀
lollytwistGraduate10
Well done, that’s a good time 😄
Thank you lollytwist, I was hoping I would be around 75 minutes, as it was I ran it in just over 73 minutes.
Elisabeth3Graduate10
Fantastic achievement. Very motivating, for you and others. 🏃🎉🌲
I just hope that it has motivated others to try and run a 10K sometime in the future, thanks.
You certainly do. I am among the motivated ones. ☑️
✔️
How long did you run the C25K+ consolidation runs? I am at that stage now. Thanks.
You are recommended to run around 6/30 minute consolidation runs on the same three days that you ran on the C25K days, so for most people that would be no more than three weeks. After that, you could slowly increase the time of your runs to get to 5K. After that you could try the +C25K podcasts with Laura, there are three of them, pace, distance and stamina, lasting from around 17 to 35 minutes. There are various different ways you can go on to run a 10K, Juj Ju's plan or the Bridge to 10K podcasts, I did a little of each, gradually increasing by 1K a week with other runs as well, also, I do some planks as well, I notice that in Ju Ju's plan for 10K there are days that you should do the plank exercises.
Thanks. I must have skipped the 6*30 mins runs, as I found myself straight in the C25K+ program. 😉
So, how long to do the C25K+? Thanks.
There are three +C25K podcasts with Laura, the first one is pace which lasts about 35 minutes, the second is speed which is shorter at around 17 minutes, if I can remember it consists of a pace of 165 to 170 steps a minute, the third is stamina, that lasts 35 minutes and consists of 15minutes of 162 steps a minute, then 15 minutes of 168 steps a minute, finally 5 minutes of 172, perhaps some of those steps a minute are incorrect, it's a while ago that I ran them, check them out at +C25K podcasts for the exact times.
Thanks.
Sorry, my question seems misleading. When I asked how long to do these runs, I meant how many of these runs, i.e. three weeks, six weeks? As how long in weeks. It's okay, I think I will do 3 of each.
There is NO strict rule on running those 30 minute runs, it is recommended that you run 3 times a week, so it would be two weeks to complete the consolidation runs when I ran on a Wednesday Saturday and a Monday.
Since I completed them I tend to run twice a week on Wednesdays and Saturdays rather than 3 times when I was doing C25K and the consolidation runs, I seem to have cut out a Monday for some reason or another.
Thanks. I also believe that there is no strict rule.
👍
CantstopmenowGraduate10
Congratulations. That's a fantastic achievement and a well-deserved graduation badge. 👍😊
Thanks Cantstopmenow, by your username I don't think that anyone can stop you running either.
Ha ha. The username is partly to encourage me! I did my fist park run last Saturday too! 🏃♀️😊
Good for you, I hope you enjoyed your first parkrun last Saturday. 😊 🏃
Great, great! Did you like the parkrun?
Which region did you go to?
Sandie1961Graduate10
Woohoo, congratulations Al🏃🏻♂️💥👏🏅 A great run, nice consistent pace and enough left for a sprint finish! Enjoy that feeling. The first 10k is special!
I did quicken up the pace towards the end, thanks.
Teresa1632Graduate10
Well done! You can be very confident going into the event now, and the crowd will spur you on!
At the moment the only 10K event I will be at is as a spectator cheering on a runner whom I have met recently running around the loch near to where I live, that's where I ran the 10K yesterday, running around that loch 3 times and a little more, she told me that her son is a marathon runner and although she did not want to enter for that 10K both last year when she ran it in around 82 minutes and this year, he entered her into the event, so I will go and cheer her on her run, I might be able to run the last 3K with her, although I would not run up the final 100 metres which are inside a football stadium.
You could look for another event and enter? It would give you a goal to work towards. Just think of the achievement as the medal is placed round your neck 🏃♀️🥇
Thank you for that suggestion Teresa 1632, a medal/bling placed round my neck seems tempting.
ScampiedoodleGraduate10
You did it! I knew you would and a great time too. Well done Al.
Thank you very much for your support Scampiedoodle, you knew that I could do it and I did do it.
Great time..... and look at that sub 35min 5k as well! I'm wondering if I'll ever get to 5K again, I've been doing short slow runs to nurse my achilles (which is better).... must do a slow LONG one soon just to make sure I can still do it! (has been v. hot here). Congrats on an amazing 10K time!
PB
Thank you, I just hope your injuries heal soon, I was a little surprised at my sub 35 minute pace yesterday, I had my metronome app with me, however, it only records steps per minute, if I take larger steps regarding stride then it's still whatever I set it at, 162 very small steps a minute are the same as larger 162 steps a minute, in the second part of my run yesterday my stride steps were a good bit smaller than the first part, this is where a professional coach can teach a runner regarding strides throughout a run, I can't have a professional coach as they charge up to £40 an hour.
LoungeLizaardGraduate10
The first of many Al, some nice splits there and a good steady time for the first 10k! 💪💪
Thanks 🏃 👍 🎓
Which app is this please?
You can download the C25K app from the Android or iTunes store
Thanks I’ve got that and graduated but what I meant was where are all these statistics (on your chart) shown?
They are split times per kilometer, I am a bit of an amateur at taking screen shots, however, the top number is at the second kilometer being 13.33, that is from the start of the run, the number with the blue background is pace per kilometer which is for my second kilometer. You can see at 5k the time being 34.50 and the pace I ran that 4th kilometer being 7.15.
Looks like the Map my Run app. They all give the same data, Strava, Garmin Connect, etc. 👍🏻
Correct GoGo_JoJo, I have used MapmyRun/walk/ride for my running, walking and also some cycling since I got my new Smartphone just over a year ago.
How did we ever live without them? 🤣
Wow AlMorr
Congratulations on your first 10km, and that's a great graph.
Zest
Run46Graduate10
Well done Al, congratulations...great time too 🏃♂️👏
sTrongFuseGraduate10
That is massively impressive for a first run. Well done, I am seriously in awe. My first 10k back in July way 1 hour 19. My best is 1 hour 14.
Fantastic running, that's all I can say...
Thanks sTrongFuse, I was a little surprised on my time, I ran a bit faster for the first 6ks, although the same 162 steps a minute, from 6k until 10 my strides were much smaller 😊I had that metromone app on throughout. 😊 🏃
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