Juju Week 4 - It’s TREAT time!

[JaoJao]

It’s been a good week on the Juju plan. The long run (8K) showed me my little legs can go the distance! Don’t get me wrong, I ached the next day and my back felt very sore but I got through it. I really enjoyed the short run (4K) what a welcome relief and it was over so quickly! Tomorrow is Parkrun day and it’s going to end the week nicely.

I’ve started early on my treat this week, I’ve gone back to baking something homemade and I had a go at lemon and blueberry loaf, yummy!

What was your treat this week?

How quickly time flies when you are enjoying yourself on the Juju plan! Week 5 coming up! Yay!

[AlMorr Ambassador Graduate10]

Yummy yummy JaoJao, you know something, I would love to eat what is in that photograph after I complete my 6th parkrun tomorrow morning😊, looks really nice, you have been doing great with your running, enjoy parkrun tomorrow. 😊 🏃

[JaoJao Graduate10 in reply to AlMorr]

Thank you for the compliment, I am humbled! I am a lazy baker, I like to mix everything together and then whack it in the oven. But when I get comments like that it means a lot. Xx

It’s going to be hot tomorrow! Let’s see how Parkrun goes 😊

[AlMorr Ambassador Graduate10 in reply to JaoJao]

The hottest temperatures tomorrow will be well after parkrun has finished, nevertheless take liquids with you and only wear shorts and a t-shirt 👚.

[JaoJao Graduate10 in reply to AlMorr]

I survived parkrun just about xx

I hope yours went well too Almorr

[AlMorr Ambassador Graduate10 in reply to JaoJao]

Thanks JaoJao, this morning I got a PB time of 30.55 at Drumpelliier parkrun, I was 176th out of 264 runners, my age grading was 59.35% and first in my age group 70/75 my pace was 6.11km, so all in all I am happy with my run this morning. 😊 🏃

[JaoJao Graduate10 in reply to AlMorr]

You are doing remarkably well! I am in the 40-45 and hanging around the 34-35 mins 😂😂. You are inspiring xx

Now go and give yourself the rest of the day off 👍👍

[AlMorr Ambassador Graduate10 in reply to JaoJao]

Thank you for your reply JaoJao, I am now going out to my garden and suntan, listening to music 🎶 on the radio and reading reports of others who ran at parkruns this morning, the weather where I am is brilliant with no clouds in the sky and the temperature is around 70 degrees.

[JaoJao Graduate10 in reply to AlMorr]

Enjoy your afternoon, I’m sat in the conservatory and catching up with GBBO this series (Bake Off!) all afternoon.

[Kevtrev Graduate10]

That’s fantastic JaoJao 8K you are definitely improving you have got this I hope you get a PB tomorrow good luck and that cake looks ummmm lovely XX

[JaoJao Graduate10 in reply to Kevtrev]

Ah thank you for your wishes Kev, a PB would be nice yes! X

[Kevtrev Graduate10 in reply to JaoJao]

You are very welcome JaoJao yes a PB you deserve 😉XX

[AlMorr Ambassador Graduate10 in reply to Kevtrev]

Hi Kev, it will be my 6th parkrun tomorrow, but my first at another place, this new parkrun is run around a Scottish Loch then through a woodland trail rather than a conventional tarmac park, just a gentle elevation with no steep hills like my "home parkrun"so perhaps I may get a PB. 😊 🏃

[Buddy34 Graduate10 in reply to AlMorr]

Are you doing the Drumpellier parkrun tomorrow 😊

[AlMorr Ambassador Graduate10 in reply to Buddy34]

Exactly Buddy34, that's where I will be running my 6th parkrun tomorrow, there is also a walking club there on a Tuesday at 10.30am, I have been invited there next week, so it will be interesting to see the difference between the 🏃 run and the walk🚶 .

[Buddy34 Graduate10 in reply to AlMorr]

Hope you enjoy it as much as I do. I love it because it's flat and all my other running involves hills. I'm not there tomorrow as I'm doing parkrun every 2 weeks so running 3 days one week and 4 days the next. Hope you enjoy and remember to let us know how you get on. Good luck 😊😊

[Kevtrev Graduate10 in reply to AlMorr]

Good on you Alan and enjoy it and I bet it is beautiful around the Scottish Loch happy running 😉👍

[AlMorr Ambassador Graduate10 in reply to Kevtrev]

Hi to both you Kev and Buddy34, I have just come back from running my 6th parkrun but my first at Drumpelliier parkrun, nice run, I may have a PB but I am waiting for my official result and will let you know as soon as I get it.

I did look at my wrist watch at the start and finish, I think I may have ran it in around 31 something, I will tell you as soon as I get the official result through. 😊 🏃

[JaoJao Graduate10 in reply to AlMorr]

That’s an awesome time! Hi would love to hit 31 minutes one day! Xx

I hope you got a PB or pretty close to your best x

[Kevtrev Graduate10 in reply to AlMorr]

Well done Alan I’m very happy for you hope you got your PB 😉👍🏁

[AlMorr Ambassador Graduate10 in reply to AlMorr]

PS my official result is a PB of 30.55, age grading 59.35%, 176th out of 264 runners, that's the most amount of runners that I have ran with, there is a curve around the loch, it was like seeing a train running around that part of the course, anyway, I enjoyed my run this morning. 😊 🏃

[JaoJao Graduate10 in reply to AlMorr]

Sounds really nice and scenic x

[linda9389 Graduate10]

Great going! And the loaf looks yummy too 😀

[JaoJao Graduate10 in reply to linda9389]

Thank you so much Linda, can’t wait to catch up and tell you all about my progress Hope you have been enjoying your holidays xx

[linda9389 Graduate10 in reply to JaoJao]

I'm just home! By the time I see you at Black Park you'll have that 10k badge 👍

[Stephen_UK Graduate10]

That looks delicious. Good luck at Parkrun!

[JaoJao Graduate10 in reply to Stephen_UK]

Hey Stephen, will you be at parkrun tomorrow?

[Stephen_UK Graduate10 in reply to JaoJao]

Yes, really looking forward to it. Hope yours goes well and that you’re still enjoying it.

[JaoJao Graduate10 in reply to Stephen_UK]

How did it go Stephen? I’ve lost count how many Parkruns I’m on and my Volunteers and PBs etc. All the Parkruns are just a blur now 😂😂

[Stephen_UK Graduate10 in reply to JaoJao]

It went well, thanks. I have run 12 now, so I guess you are on about 15. If you look at your results page and click your name you will be able to see how many you have run.

[JaoJao Graduate10 in reply to Stephen_UK]

15 yes! I get the emails after the parkrun and I always check the results. I just have a bad memory at times.

On a desktop PC there is a parkrun google chrome extension which gives you loads more information and challenge milestones, check it out. It’s really fun.

[Stephen_UK Graduate10 in reply to JaoJao]

Thanks. I will. Have a good, restful afternoon.

[Beachcomber66 Graduate10]

As your distances increase post run nutrition becomes very important. That isn't just a luscious piece of lemon and blueberry loaf; it is an essential, maybe even compulsory, health and safety measure. Of course the doseage increases as your distances increase 😊 Triple chocolate brownie and flat white man myself 😋😋😋

[JaoJao Graduate10 in reply to Beachcomber66]

Sound advice, you can be my doctor anytime, did I mention the loaf contains 60h of crushed walnuts too!

We are definitely friends 😊

[Hidden]

Wow you’re doing so well and definitely deserve a treat. Looks delicious.

[JaoJao Graduate10 in reply to Hidden]

Thanks Rainbow. I’m so glad I embraced the Juju magic, it’s great motivation and who doesn’t love a treat at the end of the week ❤️

[Hidden]

Yes me too until I hurt my achilles and now really not sure what to do.

I will see how the 5k goes tonight. There clearly isn’t any real damage or the Dr would have told me not to run. However you have to listen to your body when you’re in pain!

No treat for me this week. Maybe next week 😊.

[JaoJao Graduate10 in reply to Hidden]

Is it Achilles tendinitis? And is it in both legs? I had that a few years ago. I suggest the NHS exercises available on the website for this condition and inuprofen gel rubs. Do take care, and wear sensible and supportive shoes, that was the cause of mine. Xx

[Hidden in reply to JaoJao]

Hi. I would imagine so but the Dr didn’t say it was. In fact he just had a feel and said it was fine! I went for a gait analysis last Saturday and they said my trainers were good but suggested some inner soles to align my foot better.

I then had a running analysis with a running coach and basically I’m doing it all wrong! It was really interesting to see on video how I was running and then how I should run.

I don’t lean forward enough, push my arms back enough or lift my feet up enough at the back. Not sure how I was moving at all 😂

When I’m running again I will use the short run of the week and use week 1 of C25K to get it right. I tried starting off running correctly but was exhausted after about 10 paces. It’s so much more effort. However I did 1k just leaning forward more and using my arms correctly and it was faster. Hopefully with a bit of practice I will get the hang of it and be a better, safer and faster runner.

[JaoJao Graduate10 in reply to Hidden]

Rainbow I think I’m not running properly then! Do you have any links you can share to demo how that running posture / position should be, I would find that helpful.

[Hidden in reply to JaoJao]

I haven’t received the video yet but I’ll chase it up and let you know.

[sTrongFuse Graduate10]

Well done. I originally filled the time version and got to 8k at the end of the hour. That was the one that convinced me 10k wasn't beyond me, so restarted the distance plan at week 5 and saw it out. That was July, and I've done 10k 9 times since then.

It's funny what this place spurs us to achieve...

[JaoJao Graduate10 in reply to sTrongFuse]

You did really well. What is your running schedule now? Are you consolidating post Juju?

[sTrongFuse Graduate10 in reply to JaoJao]

Kind of. I do a long run (8k± but typically 10-12k) on Monday, a medium run (5-7k) on Wendesday and then either a short run (2-4k) on Friday with Rugby refereeing on Saturday, or a just a parkrun on Saturday.

Typically I'm doing 20-25k a week.

[JaoJao Graduate10 in reply to sTrongFuse]

That’s good going, well done 👍 I bet you feel Super how far your running journey has brought you

[sTrongFuse Graduate10 in reply to JaoJao]

Definitely. I've always been quite active, but I barely recognise the person I've become. I used to do a lot of walking, and Saturdays have been rugby from September - May for more years than I care to count, but running was never my thing. I only started C25K to keep my fitness up between seasons.

[Run46 Graduate10]

That looks great JaoJao 😀, I'm due my long run in the morning, 8K here I come! How did you find the eccentric heel drops? I quite like them but my calves were certainly feeling it after the 1st time 😉

[JaoJao Graduate10 in reply to Run46]

Enjoy your run, I think it’s raining from today, that’ll be a change for us. I didn’t get on well with the heel drops so did my own version which is easy, up and down on tiptoes! It was an exercise which I was given for when I had Achilles tendinitis a few years back

[Run46 Graduate10 in reply to JaoJao]

Thanks, I am preferring the cooler weather...just hoping my shoes grip well in the rain as they don't feel as good as my old ones when it's damp 🤞

As long as it's for stretching out your achilles it doesn't really matter how we exercise...I'm definitely going to be modifying when we get to press up week!!!