Graph of my 10K

[AlMorr]

This is a graph of my first 10k I ran today

[2718281 Graduate10]

Wow, you are so fast (at least compared ot me) :):) Congratulations on that achievement!

[AlMorr Ambassador Graduate10 in reply to 2718281]

Thanks 2718281, your time will improve. 😊 🏃

[Buddy34 Graduate10]

Well done isn't it great when you can get all this info. Once again . Congratulations 😊👏

[AlMorr Ambassador Graduate10 in reply to Buddy34]

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. 😊 🏃 🎓

[ArnoldAx]

Congratulations!!! You must be thrilled to pieces, Ax

[AlMorr Ambassador Graduate10 in reply to ArnoldAx]

Yes thank you, surprised and thrilled to pieces

[Chris141 Graduate10]

Well done! Be proud!

[AlMorr Ambassador Graduate10 in reply to Chris141]

Thanks Chris👍🏃

[Mummycav Administrator Graduate10]

Woo hoo, great stuff AlMorr , that's a fast 10k too!!! Well done x

[AlMorr Ambassador Graduate10 in reply to Mummycav]

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. 😊 🏃 🎓

[Mummycav Administrator Graduate10 in reply to AlMorr]

Brilliantly done xx

[AliHC Graduate10]

Wowsers Al 😊 I want what you have for breakfast 🍳🥓🥚🥞

That's fantastic! Well done with your first 10k! Here's to many more xx

[AlMorr Ambassador Graduate10 in reply to AliHC]

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.

[AliHC Graduate10 in reply to AlMorr]

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

[AlMorr Ambassador Graduate10 in reply to AliHC]

I finished my breakfast more than 90 minutes before I ran, I think you should have something light about 90 minutes before a run.

[AliHC Graduate10 in reply to AlMorr]

I'll give it a go tomorrow and let you know how I get on! I'm starting Week 9 tomorrow 😊

[AlMorr Ambassador Graduate10 in reply to AliHC]

O week 9, good luck for your graduation run which is the third run of week 9 🏃 😊

[damienair Administrator]

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

[AlMorr Ambassador Graduate10 in reply to damienair]

Thanks Damien, I enjoyed my run this morning, I hope you can run another 10k with your running group on Sunday. 😊 🏃

[Raspberrypink Graduate10]

Well done and a great time too!

[AlMorr Ambassador Graduate10 in reply to Raspberrypink]

👍 Thanks

[Jell6 Graduate10]

Well done Al, and pretty nippy too🎖🏆

[AlMorr Ambassador Graduate10 in reply to Jell6]

Nippy indeed Jell6 🏃🎓🏃

[Hidden]

Wow you are fast!!! Congratulations!!! 🎊🎊🎊

[AlMorr Ambassador Graduate10 in reply to Hidden]

Thanks 🏃👍

[Tinker5393 Graduate10]

Congratulations almorr, very fast time. Liking your new badge, suits you. 😀🏅

[AlMorr Ambassador Graduate10 in reply to Tinker5393]

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. 😊 🏃 🎓

[JoP61 Graduate10]

Well done that's brilliant! Sounds a bit more controlled than my first 10k! 👏👏👏💪🎓😀

[AlMorr Ambassador Graduate10 in reply to JoP61]

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.

[JoP61 Graduate10 in reply to AlMorr]

I think I went off too fast and struggled during the middle bit. 😬 Got there in the end though!

[AlMorr Ambassador Graduate10 in reply to JoP61]

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.

[JoP61 Graduate10 in reply to AlMorr]

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? 😀👍

[AlMorr Ambassador Graduate10 in reply to JoP61]

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.

[JoP61 Graduate10 in reply to AlMorr]

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! 👍😀

[AlMorr Ambassador Graduate10 in reply to JoP61]

Thank you for your reply JoP61. 😊 🏃 😊 👍

[lollytwist Graduate10]

Well done, that’s a good time 😄

[AlMorr Ambassador Graduate10 in reply to lollytwist]

Thank you lollytwist, I was hoping I would be around 75 minutes, as it was I ran it in just over 73 minutes.

[Elisabeth3 Graduate10]

Fantastic achievement. Very motivating, for you and others. 🏃🎉🌲

[AlMorr Ambassador Graduate10 in reply to Elisabeth3]

I just hope that it has motivated others to try and run a 10K sometime in the future, thanks.

[Elisabeth3 Graduate10 in reply to AlMorr]

You certainly do. I am among the motivated ones. ☑️

[AlMorr Ambassador Graduate10 in reply to Elisabeth3]

✔️

[Elisabeth3 Graduate10 in reply to AlMorr]

How long did you run the C25K+ consolidation runs? I am at that stage now. Thanks.

[AlMorr Ambassador Graduate10 in reply to Elisabeth3]

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.

[Elisabeth3 Graduate10 in reply to AlMorr]

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.

[AlMorr Ambassador Graduate10 in reply to Elisabeth3]

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.

[Elisabeth3 Graduate10 in reply to AlMorr]

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.

[AlMorr Ambassador Graduate10 in reply to Elisabeth3]

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.

[Elisabeth3 Graduate10 in reply to AlMorr]

Thanks. I also believe that there is no strict rule.

[AlMorr Ambassador Graduate10 in reply to Elisabeth3]

👍

[Cantstopmenow Graduate10]

Congratulations. That's a fantastic achievement and a well-deserved graduation badge. 👍😊

[AlMorr Ambassador Graduate10 in reply to Cantstopmenow]

Thanks Cantstopmenow, by your username I don't think that anyone can stop you running either.

[Cantstopmenow Graduate10 in reply to AlMorr]

Ha ha. The username is partly to encourage me! I did my fist park run last Saturday too! 🏃‍♀️😊

[AlMorr Ambassador Graduate10 in reply to Cantstopmenow]

Good for you, I hope you enjoyed your first parkrun last Saturday. 😊 🏃

[Elisabeth3 Graduate10 in reply to Cantstopmenow]

Great, great! Did you like the parkrun?

Which region did you go to?

[Sandie1961 Graduate10]

Woohoo, congratulations Al🏃🏻‍♂️💥👏🏅 A great run, nice consistent pace and enough left for a sprint finish! Enjoy that feeling. The first 10k is special!

[AlMorr Ambassador Graduate10 in reply to Sandie1961]

I did quicken up the pace towards the end, thanks.

[Teresa1632 Graduate10]

Well done! You can be very confident going into the event now, and the crowd will spur you on!

[AlMorr Ambassador Graduate10 in reply to Teresa1632]

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.

[Teresa1632 Graduate10 in reply to AlMorr]

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 🏃‍♀️🥇

[AlMorr Ambassador Graduate10 in reply to Teresa1632]

Thank you for that suggestion Teresa 1632, a medal/bling placed round my neck seems tempting.

[Scampiedoodle Graduate10]

You did it! I knew you would and a great time too. Well done Al.

[AlMorr Ambassador Graduate10 in reply to Scampiedoodle]

Thank you very much for your support Scampiedoodle, you knew that I could do it and I did do it.

[Yogaandrun]

Wow, well done !

[AlMorr Ambassador Graduate10 in reply to Yogaandrun]

Thanks

[primaballerina]

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

[AlMorr Ambassador Graduate10 in reply to primaballerina]

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.

[LoungeLizaard Graduate10]

The first of many Al, some nice splits there and a good steady time for the first 10k! 💪💪

[AlMorr Ambassador Graduate10 in reply to LoungeLizaard]

Thanks 🏃 👍 🎓

[CAFC62]

Well done AlMorr - you lead and we follow 😊

[AlMorr Ambassador Graduate10 in reply to CAFC62]

👍 🏃

[poohbear2608]

Which app is this please?

[AlMorr Ambassador Graduate10 in reply to poohbear2608]

You can download the C25K app from the Android or iTunes store

[poohbear2608 in reply to AlMorr]

Thanks I’ve got that and graduated but what I meant was where are all these statistics (on your chart) shown?

[AlMorr Ambassador Graduate10 in reply to poohbear2608]

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.

[GoGo_JoJo Graduate10 in reply to poohbear2608]

Looks like the Map my Run app. They all give the same data, Strava, Garmin Connect, etc. 👍🏻

[AlMorr Ambassador Graduate10 in reply to GoGo_JoJo]

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.

[GoGo_JoJo Graduate10 in reply to AlMorr]

How did we ever live without them? 🤣

[AlMorr Ambassador Graduate10 in reply to GoGo_JoJo]

I don't take my smartphone with me to parkrun, I rely on the official timekeeping, I run as they say 'naked', no that's not with no clothes on but without any timekeeping apps etc.

[abitwobbly Graduate10]

Great achievement, great stats, well done ⭐😊⭐

[AlMorr Ambassador Graduate10 in reply to abitwobbly]

👍 🏃

[Zest]

Wow AlMorr

Congratulations on your first 10km, and that's a great graph.

Zest

[AlMorr Ambassador Graduate10 in reply to Zest]

Thanks Zest, that is only part of the graph, I need a bit of practice at screen shots. 😊

[Run46 Graduate10]

Well done Al, congratulations...great time too 🏃‍♂️👏

[AlMorr Ambassador Graduate10 in reply to Run46]

👍 🏃 Ta

[sTrongFuse Graduate10]

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...

[AlMorr Ambassador Graduate10 in reply to sTrongFuse]

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. 😊 🏃