Just ran my third 10K in a sub 70 minutes time of 69.23. My first 10K was four weeks ago in a time of 73.03, my second, two weeks ago in 70.20, I am reasonably pleased with that time, especially after last Saturday's PB 5K 30.55 at parkrun. π π
Almorr PB10K: Just ran my third 10K in a sub... - Bridge to 10K
Almorr PB10K
AlMorrAmbassadorGraduate10
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Dexy5Graduate10
You have a right to be delighted Al, you are doing brilliantly. πββοΈ π΄σ §σ ’σ ³σ £σ ΄σ Ώ
Thank you Dexy, I enjoyed my run this morning, UTS has nothing to worry about regarding my 5K or 10K times, although I am happy with my 5k time on Saturday and this morning's 10K time. π π
Not sure Al, Iβll be looking over my shoulder for you soon πββοΈπββοΈππ½ββοΈ
I don't think so, your sub 25/55 minutes time for 5K/10K time respectively are not under threat from me, perhaps Dexy, but not me. π π
Buddy34Graduate10
Your times are getting better and better . All your hard work is paying off. πππ
cheekychipmunksGraduate10
Al youβre coming on in leaps and bounds. Thereβs no stopping these PBs. Really well done! πππββοΈπ
Thanks Cheeky, good run for me today. ππ
All your runs are fantastic Al! You are an awesome runner. πββοΈππ
π π
backintimeGraduate10
way to go Al! Amazing times, there's no stopping you now 
Not sure if I will run any more 10Ks for the moment, that was the third one, all three runs were with my metromone beats app.
1:-73.03 with the app at 162 cadence
2:-70.20 with the app at 165 cadence
3:-69.23 with the app at 168 cadence.
Cadence is the number of steps your feet touch the ground while running, so with those runs, all I heard while running was the tick, ticks and also Mapmyrun 1K pace times from Alexa the auto voice on that app.
I might now concentrate on 5K, see if I can get a sub 30 minute one, if I set that metromone app at say to begin with 172 cadence, see how that goes and slowly increase the beats/steps/cadence a minute. π π Also, it depends on stride as well.
The world is your running oyster 
π π
So pleased for you Al! You've knocked a fair bit off your 10k pretty quickly. Good work!
AlMorrAmbassadorGraduate10
I am fairly happy with that, I hope you are enjoying your running as well π π
limberlouGraduate10
Blimey!! I am in awe, Al. Iβve never ever managed to get below my first ever 5k time of 37.:42 which was about 18 months ago.
Thatβs my plan for this autumn/winter ..to increase my speed. I know I can do the distance I want , now to do it faster.
Your time is OK, I understand why you wish to get a sub 35 minute 5K, good luck for that. π
Thanks. Iβd like to improve my 10k time too. Itβs about 82 mins at present. But 5k first !!
Indeed limberlou, I have now ran three ten K's, so I am thinking of giving the 10K a little break and concentrate on quickening up my 5K time with the help of my metromone app at various settings, ie, 168 to as high as 180 steps/beats /cadence a minute.
Yeah Iβve run 3 10ks since my injury last year and my times have improved slightly. then Iβve run over 10k 5more times as I was building up to HM distance - just to see if I could. Now I have reached 21k I want to speed up instead of plodding away. Itβs getting harder now I am back at work though. It was lovely when I was retired and could run whenever I wanted. π€£
So you "retired." and now back to work, good for you limberlou, good luck for your HM.
I am not going any further regarding distance, 10K is my limit, I suppose that I could go more but it all goes back to two years ago when I challenged myself to run a 5K by starting C25K and if that went well which it has I MIGHT go on to 10K which as you know I have but no further.
Yeah I was only ever going to do 5k.... Iβve not entered any races just wanted to go to distance to see if I could. I might enter a race if I can speed up a bit.
You could still enter a race event 10K, I have looked at the times of many runners, sometimes there are 'hundreds' of runners who complete 10K + 80 minutes, so nothing to be ashamed of by 'plodding away' as you put it.
I did a 10k organised run and my time was 81 minutes πbut wasnβt bothered about time just wanted to ensure I ran all the way. Go for it. Itβs a great feeling to finish with people cheering you on.
SueAppleRunGraduate1060minGraduate
Just proves that the longer you run/ have been running the better you get, a very impressive time there
Thanks, I suppose you are correct in saying that the longer you run you should get a little faster, I find running twice a week is just right for me, of course when I was doing C25K it was three times a week. π
We have stuck with three times a week but had a week off because of my feet last week and ran on fresh legs Sunday so may start a couple rest days, our first 5k was 52 minutes which seems very slow but the longest weβve been out and know it will improve in time, we have run faster for shorter times which feels great we just canβt keep going long enough yet so one interval run a week will help
May I recommend the metronome app I use, its "Metronome Beats" you can download it from the Android app store, you can set it from 1 to 300 beats a minute, so for us runners anything from 150 to 180 beats would be suitable. When I got it at first I set it at 150 beats, ran a 5K in 52 minutes, two days earlier, not using the app I walked a 5K in 48 minutes π
From then on I have set it at 162 and usually get a 5K in around 36 minutes. I might set it at 180 and that should get a sub 30 minute 5k, not sure if I could keep that up for about 28 minutes. π π
Might give that a try but we would miss our music I have a metronome app that i use for music playing so might give that a go
π
HeavyFootGraduate10
Al, you are becoming a legend βοΈ
Well done... I'd be very happy with those times. You are amazing π π xx
Sandraj39Graduate10
Great stuff! It's great when you get a new PB! Plenty coming your way by the sound of it! π
KevtrevGraduate10
Well done Alan you are doing fantastic and reasonably pleased you should be over the moon most only wish they could do what you can do and they canβt as they are sat on the couchππ
ArthurJGGraduate10
Your PBs for 5 and 10k are the same in minutes as mine, only the seconds vary.
That's nice to know Arthur, especially my PB 5K at your home parkrun, or used to be, Drumpelliier, last Saturday.
My 5k PB was set in San Francisco at Crissy Field parkrun in July and my 10k PB was set in August in my only officially timed 10k to date: the Crombie 10k here in Angus in aid of Tayside Special Olympics. It was five minutes faster than my best self-timed 10k training run π² Iβm slightly ahead of you at 5k (30:44) but behind you at 10k (69:40).
AlMorrAmbassadorGraduate10
Thanks Kev, that's what it is called, COUCH to five k, from sitting at home to running for 30 minutes, I did it and you did it as well.
I was never what they call a couch potato, even before I took up running I did a lot of walks, cycled a lot and was of normal weight, I don't do so much cycling as I used to, one short bike ride a week compared to four longer cycling rides a week about 10/15 years ago, so when I noticed Healthunlocked and C25K being promoted on TV during the Great Scottish Run two years ago I thought I would give it ago, you know the rest, after a few short trial runs during the winter of 2017 /18 I began C25K proper on 18 April 2018.
sTrongFuseGraduate10
It took me 9 attempts to get below 70 mins so I'd say you're doing fantastic.
I've found my weekly 10k has helped my 5k time get considerably faster.
Great run. And if UTS isn't looking over his shoulder, I'm definitely looking over mine...
Ha, but you and UTS can relax, that's the last 10K for the moment.
I have been using my metromone app to help me with my pace., for the next few weeks I will concentrate on the 5K distance using the app and gradually increase the pace, if I set it at 180 steps a minute, that would probably get me a sub 30 minute 5k, however, I am not sure if I could sustain that pace for about 28 minutes.
I topped out at 173spm when I went under 31 minutes on Friday, so 180 may be about right.
I have never taken the app to a parkrun, so over the next few weeks if I get a better time running a 5K locally and if at a particular number, as you say somewhere in the upper 170's I get around a time of 29 minutes for a 5K, I might take it to parkrun and see if I can get a sub 30 minute 5k there. π π
Well, I'll be looking out for you posting that time, just don't push yourself too hard in the pursuit of it.
π
Tasha99Graduate10
Excellent! With a 5k PB of 31 minutes, Iβm reckon you could get that 10k down to 1:05 soon ππ½
When I run a 5K I tend to run a little bit faster than when I was running that 10K yesterday, my 5K split time yesterday was 34.09, so the second part from 5K to 10K being 35.14 makes the total time of 69.23.
No more 10K's for the moment, I'll concentrate on gradually quickening up my 5K pace using my metronome app, I reckon if I get it to as high as 180 steps/cadence a minute it will be sub 30 minutes, not sure if I could keep that up for 28 minutes or whatever time 180 steps a minute would get me to, remember stride is also important.
Does the metronome help? My cadence is really low? Is it hard to increase cadence? Can you have it on with music?
Yes I do think that it does help Tasha99, look back at the reply I told Backintime, I have gone into detail.
No, I find that when the metromone app is ticking away, it won't play music, only the Mapmyrun pace is played as well, maybe some phones or other devices may have music πΆ.
Chris141Graduate10
Well done! You doing so well!
JoP61Graduate10
Well done Al! Improving so fast! You're an inspiration. ππππ
AlMorrAmbassadorGraduate10
Thanks, JoP61, it's nice to think that I am an inspiration to other runners.
Excellent times Al. It must be really pleasing to see those times dropping.
AlMorrAmbassadorGraduate10
PS I notice that this weekend there is a 10K and a half marathon taking place in Glasgow know as The Great Scottish Run, I don't know if it's a mistake in charging, it's costing Β£33 for the 10k and Β£35 for the half marathon, that price of Β£33 for the 10K does seem expensive as the HM is only Β£2 dearer.
Beachcomber66Graduate10
Brilliant run Al. I am doing a 10k on Sunday, but wonβt be getting under 70 minutes! Legend ππππ₯
"reasonably pleased"? seriously? I'd be doing back flips! Well done!
I will need to try back flips on my non running days π
Sandie1961Graduate10
Brilliant running Al! You just get quicker and quicker. I reckon that a sub 30 5k isnβt far off with your clearly planned approach π
π
UnfitNoMoreGraduate10
Congratulations! Great progression on those times.
Yes indeed UNM, ππthanks.
Elisabeth3Graduate10
Ah, are you flying or running? ππ
Bothπβ
Haha. Could teach us... ππ
Lol
AliHCGraduate10
Flippin'eck Al! Only just seen this post! What a fantastic time β You must be buzzing! Completely in awe of your achievements and you are always an inspiration to me β€οΈ x
Thank you very much AliHC on your compliments to me regarding my 10K run last Wednesday 25/9.
Today I wasn't at parkrun, I'll be back next Saturday, however, today I had what you might say two runs for the price of one, I did intend to run, run 3 of week 5 of C25K with Laura which I did this morning in my proper running shoes, cap and belt, that 20 minute run of week 5 felt very short compared to the 10K I ran on Wednesday, this afternoon I went for a walk but after seeing several runners, despite only having my normal clothes on and trainers I ran run 1 of week 1 of C25K, just proves that I have the running bug.
AliHCGraduate10
That's wonderful Al! I quite often burst into a run unexpectedly when I'm out for a walk with the family π I'm a bit jittery at the moment as I haven't had a run since last Saturday!!! Just to many big events to organise, like BBC Makes Music Day, plus my son's 21st birthday and him going back to uni... I'm determined to get out tomorrow rain or shine! ββοΈ I'm not setting out with any goals in mind as I don't want to be disappointed if I don't manage a longer run, but I really do want to hit that 10k before Christmas π πΌ
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