Itโ€™s Week 6 of Ju-Juโ€™s Magic Running Plan!!!... - Bridge to 10K

Bridge to 10K
9,626 members โ€ข 12,318 posts

Itโ€™s Week 6 of Ju-Juโ€™s Magic Running Plan!!! ๐Ÿ’ฅ You've got this ๐Ÿ˜„

roseabi
roseabiAdministrator
โ€ข121 Replies

Hi Magic People!!!

It's Week 6 of the plan, and the finish line is starting to appear on the horizon!

How did you get on last week? Were you feeling confident about your 8K and 50 minute runs? Or if you're not at Week 6 yet - what week are you on and how are you finding it? Tell us all about it!!! ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs ๐Ÿ˜Š

healthunlocked.com/bridgeto...

๐Ÿ’ฅ THIS WEEKโ€™S RUNS WILL BE:

Distance runs (to be completed in any length of time, and in any order you wish)

โ˜… 4 km

โ˜… 5 km

โ˜… 9 km

Timed runs (for those not yet ready to do the distances in the 10k Plan. Can be run in any order)

โ˜… 20 minutes

โ˜… 30 minutes

โ˜… 55 minutes

Please make sure you are warm before exercising ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

๐Ÿ’ฅ THIS WEEK'S STRENGTH MOVE IS... PUSH-UPS!!!

Or press-ups if you prefer ๐Ÿ˜Š

โ˜… Another upper body exercise, this one is the perfect do-anywhere bodyweight exercise for arms, core, chest, and back!

Here is my description of push-ups: drive.google.com/file/d/12a...

โ˜… Try to do 5-15 push-ups

โ˜… When? Do them when you're home after your run, or at any time! Just warm up first - march on the spot for one minute swinging your arms strongly.

โ˜… OR put all the strength moves together into a routine, as a cross-training workout on a non-running day:

- Warm up

- Planks: 30 seconds - front, right-hand side, left-hand side (or your preferred version)

- Squats: 10-15

- Bridges: 20. Finish with an opposing stretch: hug knees to chest and rock gently for 30 seconds

- Eccentric heel drops: 5-15 with straight leg, 5-15 with bent knee, each leg.

- Push-ups: 5-15

End there, or take a 2 minute break and go through all the exercises again. And then maybe a third time ๐Ÿ˜Š

๐Ÿ’ฅ KNEE STRENGTHENING EXERCISES!!

โ˜… It is unfortunately common to notice some strain in your knees as you increase distance and/or intensity. Please get your knees checked by a professional if you are at all concerned!

โ˜… Here are some exercises a number of VRBs recommend:

nhs.uk/live-well/exercise/k...

๐Ÿ’ฅ HERE'S THE LOVELY JU-JU- talking about strength and cross-training:

๐Ÿ’ฅ Have a great week, and enjoy your running!

roseabi xx

September 30th, 2019

Last week's post:

healthunlocked.com/bridgeto...

121 Replies
oldest โ€ข newest
Sharuns
SharunsGraduate10

I was pleased that my 2nd 8K was a few minutes faster than my 1st. I'm still rubbish at remembering the strength exercises. I have noticed that my shorter runs are slower though. I ran my slowest Parkrun on Saturday and the 4K was slower than my usual pace. Anyone else having this or is it just me?

3 likes
Reply
Run46
Run46Graduate10
in reply to Sharuns

Yes, me too last week Sharuns, in fact I also decided to cut my 5K short as I was shattered before I set off...I feel ok in general so figure the long runs are just taking it out of us.

Good luck with your coming runs ๐Ÿƒโ€โ™€๏ธ๐Ÿ˜€

3 likes
Reply
Sharuns
SharunsGraduate10
in reply to Run46

Thank you, that's reassuring. I've run better parkruns with a hangover.

3 likes
Reply
Run46
Run46Graduate10
in reply to Sharuns

๐Ÿ˜‚๐Ÿ˜‚

1 like
Reply
Flyinghigh100
Flyinghigh100Graduate10
in reply to Sharuns

Hi Sharuns, I felt the same last week and the week before but still doing the runs without stopping so giving myself a big pat on the back for that ๐Ÿ™Œ๐Ÿ’ช๐Ÿป

2 likes
Reply
Sharuns
SharunsGraduate10
in reply to Flyinghigh100

Yes. I'm pleased/surprised that I've completed all the runs so perhaps I'll feel the benefit when I've run 10k.

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Sharuns

Hey Sharuns, well done on getting this far. Iโ€™m the same as you, I forget to do the stretches too.

All three of my runs are a mixed bag really sometimes the 4K is really fast and sometimes itโ€™s really slow it really depends on the day. My Saturday Parkrun is always my race run so I give my everything for the 5K in the week my Saturday Parkrun is always my race run so I give my everything for the 5K in the week.

1 like
Reply
Sharuns
SharunsGraduate10
in reply to JaoJao

My Parkrun is muddy and will probably remain that way until Easter so no hope of a PB or any kind of speed. Staying upright is good. My 4K is the best chance to improve my pace but the last 2 have been slow. I'll try again after work tomorrow. My 8 and 9K runs have been only slightly slower than my Parkrun pace. Inconsistent but still-I've run 9K, that's progress.

1 like
Reply
Run46
Run46Graduate10

Morning all ๐Ÿ˜€

Did my 9K run yesterday, and my 1st run over 60 minutes! ๐Ÿƒโ€โ™€๏ธ๐ŸŽ‰

It took just under 1 hour and 3 minutes which I was glad about coz boy was I ready to stop!

And as for press ups, I managed 5 on my knees and have no idea if I did them right so defo need to read your link above ๐Ÿ˜‚

Hope everyone else enjoyed their week and running in the lovely rain and wind of the weekend ๐ŸŒง๐ŸŒฌ

4 likes
Reply
roseabi
roseabiAdministrator
in reply to Run46

Well done, you are awesome!!!

1 like
Reply
Run46
Run46Graduate10
in reply to roseabi

Gee thanks ๐Ÿ˜Š

Reply
JaoJao
JaoJaoGraduate10
in reply to Run46

Well done Run46! I did my 9K this lunch time and I canโ€™t believe that 10k is just 2 weeks away. How far we have come. My 9K took 1 hour 20 minutes, I just went slow and steady but Iโ€™m looking to improve that already!

3 likes
Reply
Run46
Run46Graduate10
in reply to JaoJao

Hi JaoJao, was confused for a sec there coz you've changed your photo ๐Ÿ™‚

Well done to you too on the 9K and I see you have your 60 minute graduate badge...hope it made you smile as much as mine did me ๐Ÿ˜€

It's gone quickly hasn't it, we're nearly there!!!

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Run46

Nearly there ๐Ÿ™ Have you thought about beyond 10k and how you will consolidate? X

1 like
Reply
Run46
Run46Graduate10
in reply to JaoJao

I used to go to Loggerheads Country Park on a Sunday, it's a hilly 5K with around 100 upwards steps and a couple more minutes up hill to get to the last slightly inclined 1K. I'd like to be able to run it all without having to stop and walk up more than half of the steps like I did last time!

So I'm thinking keep with the 5K, maybe do the 4K with intervals, then alternate between a 10K and a Loggerheads run every Sunday, until I beat the steps ๐ŸŽ‰

What about you???

Reply
Hidden
Hidden

Hi. Disappointed to have fallen behind but definitely think Iโ€™m on the mend. I did a 3k to test my ankle last week and that seemed fine so I did the Parkrun on Saturday followed by a yoga class.

This morning I managed a cheeky 5k before work so just deciding which week to start back on. Iโ€™m thinking week 3 but maybe see how I feel when I get to 6k. Any thoughts?

4 likes
Reply
IrvingWashington
IrvingWashingtonGraduate10
in reply to Hidden

You seem to be doing really well, if your ankle can take a 3K, two 5Ks and a yoga class. Go for it but listen to your body. If it's not feeling right, then stop.... but if you are feeling good about it, see how far you can go!

1 like
Reply
Hidden
Hidden
in reply to IrvingWashington

Thanks, yes I really am feeling almost back to normal thank goodness. I will see how I go on my long run.

1 like
Reply
Run46
Run46Graduate10
in reply to Hidden

Good luck Rainbow, hope your ankle holds up ๐Ÿ‘๐Ÿคž

1 like
Reply
roseabi
roseabiAdministrator
in reply to Hidden

There's really no rush, but yes why not see how you feel? xxx

Reply
JaoJao
JaoJaoGraduate10
in reply to Hidden

Take your time Rainbow, Iโ€™ve noticed people have started Juju plan recently so there will be people ahead, behind and at the same week, itโ€™s all good and weโ€™ll cheer and follow everyoneโ€™s journey x

1 like
Reply
Hidden
Hidden
in reply to JaoJao

Thank you. Yes we are all at different stages and I see people repeating the plan as well which is great.

Reply
IrvingWashington

Hello all!

I had another interesting weekend. The week before, having missed a week due to illness, I was running behind schedule. I aimed for my 7K run - yet to my surprise managed to run 8.5K. Decided to just get back on schedule and chalk that one down as my 8K finished early.

Last week I did my first week 5 run (the 5K) and then just found no time in the rest of the week for the 4K run. A combination of busy work, school open evenings and gigs. So I thought I would set out Sunday afternoon in the drizzle for my second 8K run and just forget about the 4K...

I was feeling pretty good and not a little bit ambitious, so I just kept going. At the point on the railway path where I was going to turn off and head home, I decided not to.

I didn't want to stop.

I hit 10K in 1 hour 8 minutes, average pace 6:43/km!

I'm feeling rather proud of myself!

6 likes
Reply
Hidden
Hidden
in reply to IrvingWashington

Congratulations, really well done!

1 like
Reply
IrvingWashington
IrvingWashingtonGraduate10
in reply to Hidden

Thank you :)

Reply
Flyinghigh100
Flyinghigh100Graduate10
in reply to IrvingWashington

Wow well done!

1 like
Reply
IrvingWashington
IrvingWashingtonGraduate10
in reply to Flyinghigh100

Thanks! :)

Reply
Run46
Run46Graduate10
in reply to IrvingWashington

Well done IW, I had a similar thought myself at 8.5K, then decided I was insane and stopped at 9K ๐Ÿ˜‚...congrats to you on your 1st 10K ๐Ÿƒโ€โ™‚๏ธ๐ŸŽ‰

1 like
Reply
IrvingWashington
IrvingWashingtonGraduate10
in reply to Run46

It's good to get to 9K when you were aiming for 8!

It's probably not insane to keep going... By the time I got to 9K I had no choice but to push on - I was too far from home to stop, and I might as well have run it rather than walk!

1 like
Reply
roseabi
roseabiAdministrator
in reply to IrvingWashington

Have a badge, you complete superstar!!!!! xxx

Reply
IrvingWashington
IrvingWashingtonGraduate10
in reply to roseabi

Thank you! Woohoo!

I'm still going to keep going on the plan, though!

Reply
JaoJao
JaoJaoGraduate10
in reply to IrvingWashington

Thatโ€™s incredible, impressive time too. Good on you to keep going when your workout goal is complete, I love those moments, shows you how much you still have in the tank.

Reply
IrvingWashington
IrvingWashingtonGraduate10
in reply to JaoJao

Thank you! Hoping I can do as well this weekend. It's already getting difficult to fit in runs with the darker evenings and poor weather. I'm a fair weather exerciser so suddenly a bit gloomy about keeping up the pace! I went to the gym the other evening and did 4K on treadmill. Forgot how boring indoor runs are! Urgh!

Reply
Alissum
AlissumGraduate10

Hi. I should have started week 6 today but Iโ€™ve just got back from running W4R3 - 4km, so Iโ€™m a bit behind. This was my first run in over a week and my last run until the River Ness 10K on Sunday.

Todayโ€™s run felt good and I really enjoyed it. No real niggles just a little stiffness in my knees, but it is what it is and Iโ€™m thankful Iโ€™m still running even if Iโ€™m getting slower ๐Ÿ˜‚. However I got home and tripped over the Flipping Cat. Now my right ankle feels a little painful ๐Ÿคท๐Ÿผโ€โ™€๏ธ. Going to have a soak in an Epsom salt bubble bath and then elevate my foot in front of the tv for a while ๐Ÿ˜€

2 likes
Reply
IrvingWashington
IrvingWashingtonGraduate10
in reply to Alissum

Ouch! Hope that twist won't be too bad! Take it easy but keep mobile.

Hope you will be OK for your 10K on sunday! Good luck!

2 likes
Reply
Alissum
AlissumGraduate10
in reply to IrvingWashington

Thank you ๐Ÿ˜Š

Reply
Run46
Run46Graduate10
in reply to Alissum

Oh bugger, hope it's nothing and felt better after a soak ๐Ÿ‘

2 likes
Reply
Alissum
AlissumGraduate10
in reply to Run46

Ankle feeling fine this morning, thank goodness ๐Ÿ˜…

1 like
Reply
Hidden
Hidden
in reply to Alissum

Poor you, I hope your ankle is feeling better today after a rest. Try an ice pack or bag of frozen peas if itโ€™s still a bit sore. Good luck with the 10k.

2 likes
Reply
roseabi
roseabiAdministrator
in reply to Alissum

Cats! Argh - why do they do it??? ๐Ÿ˜„ Hope it feels OK now? xxx

1 like
Reply
Alissum
AlissumGraduate10
in reply to roseabi

The Cat is fine ๐Ÿ˜ My ankle also ๐Ÿ˜€

1 like
Reply
roseabi
roseabiAdministrator
in reply to Alissum

Excellent news!

Reply
JaoJao
JaoJaoGraduate10
in reply to Alissum

All the best for your race! And damn tripping over the cat. I hope you will be ok. Maybe put some ibuprofen gel on it if itโ€™s swollen.

There are people at different levels of Juju so you will always get people in front, behind and on the same week x

Reply
Alissum
AlissumGraduate10
in reply to JaoJao

Thanks for your concern ๐Ÿ˜€ JaoJao. My ankle has recovered ๐Ÿ˜€. Iโ€™m allergic to ibruprofen ๐Ÿคฆโ€โ™€๏ธ And Asprin ๐Ÿคท๐Ÿผโ€โ™€๏ธ. Makes life difficult when paracetamol doesnโ€™t hit the spot, especially running niggles, aches and pains.

Iโ€™m getting excited for the running event on Sunday. I had great fun when I ran it last year.

1 like
Reply
Flyinghigh100
Flyinghigh100Graduate10

Managed all my runs but all at a slower pace....might be because Iโ€™m tired or maybe the change in weather....who knows! I ran 8.57km at 6.25/km and my fastest kilometre was kilometre 8 which surprised me...think itโ€™s taking me longer to warm up on these colder mornings so am going to start doing some star jumps, back leg flicks (if thatโ€™s what you call them ๐Ÿค”) and knee lifts before I head out. Iโ€™ll report back!

Happy running everyone ๐Ÿƒ๐Ÿผโ€โ™‚๏ธ ๐Ÿƒโ€โ™€๏ธ

3 likes
Reply
Run46
Run46Graduate10
in reply to Flyinghigh100

I do things like that to warm up before I head out dynamic exercises like leg swings, kick myself in the bum etc...like you, I don't know what these things are called ๐Ÿ˜

1 like
Reply
roseabi
roseabiAdministrator
in reply to Run46

Bum kicks, true story ๐Ÿ˜„

The gentler version is called a hamstring curl xx

2 likes
Reply
Run46
Run46Graduate10
in reply to roseabi

Haha, thanks Roseabi ๐Ÿ˜†

1 like
Reply
Hidden
Hidden
in reply to Flyinghigh100

Youโ€™re doing so well, I wouldnโ€™t worry about the speed.

1 like
Reply
roseabi
roseabiAdministrator
in reply to Flyinghigh100

How did it go?

Reply
JaoJao
JaoJaoGraduate10
in reply to Flyinghigh100

Always do a pre-stretch before you set off running, doesnโ€™t hurt to warm up. I think as the weather changes we need to make subtle changes to our routine to keep our form.

And I guess on some days we are just not into it, itโ€™s a lazy run or a tired run and we just look forward to the next one

2 likes
Reply
grumpyoldgirl

It's all gone PeteTong! Already behind because I started a running course and they haven't done a long run yet, then missed all of last week with tummy bug and slow recovery. Now I'm all discombobulated. Feel better today so I need to figure out what sort of run to do tomorrow, then back to 5-10k course on Thursday. (Gulp)

3 likes
Reply
Run46
Run46Graduate10
in reply to grumpyoldgirl

No rush GOG, you'll get there...hope you're all better after your bug and enjoy your next run ๐Ÿ‘๐Ÿƒโ€โ™€๏ธ

1 like
Reply
grumpyoldgirl
grumpyoldgirl
in reply to Run46

Aw, thank you Run, I'm getting there I think, I'll try to be sensible ๐Ÿ˜

1 like
Reply
Hidden
Hidden
in reply to grumpyoldgirl

Hope youโ€™re feeling better. I wouldnโ€™t worry, I havenโ€™t worked out where I am yet but will try and work it out when I do my long run..

Life throws different things our way and as long as we keep plodding along weโ€™ll get there. Good luck.

1 like
Reply
roseabi
roseabiAdministrator
in reply to grumpyoldgirl

Don't be hard on yourself, you need to rest after illness xxx

Reply
grumpyoldgirl

Thanks roseabi, I'm actually not going to run today - I thought I "should" because of the club on Thursday, but I don't feel ready. Hey ho.

Reply
JaoJao
JaoJaoGraduate10
in reply to grumpyoldgirl

Youโ€™ll get back on track, and find your flow again. Hope you are feeling better.

Reply
grumpyoldgirl

Thanks JJ, congratulations on your shiny new badge, what a star!

Reply
Ssasqueen
SsasqueenGraduate10

Does anyone take drinks/snacks with them? My 8k Run this week (Iโ€™m a little behind due to holidays) will take me over an hour and I expect when I get to 10k will take around 1 hour 15. I havenโ€™t taken drinks out running so far but wondered if I should now Iโ€™m running for longer.

3 likes
Reply
Run46
Run46Graduate10
in reply to Ssasqueen

I take water, and have started having a small handful of fruit and nuts or a couple of jelly sweets before I set off on my long run as it's 1st thing in the morning so I'm running on an empty stomach. Have wondered about bringing something now I've got past an hour as I've heard of people having a couple of jelly babies on a long run! Don't drink all of the water, I bring about 250 ml and there's always some left but I wouldn't want to be without it now ๐Ÿ˜€

Reply
Alissum
AlissumGraduate10
in reply to Ssasqueen

I felt the need to take fluids and something to eat on my longer runs. I was running 14km +. It is a personal thing though and you will know you need something if you feel a slump when you are running. As you become more experienced you will learn when your own body needs refuelling and hydrating before you hit that slump. I wore a belt which held two 250ml water bottles and had a zipped pouch for food. Jelly babies, jelly beans are good. Nibble them as you run. Trying to chew a whole jelly baby/bean and breathe and run is difficult fror me๐Ÿ˜‚. I also like Nakd bars, they are made from dates and nuts and come in lovely flavours. For fluids I had one of the bottles with plain water and the other with High 5 zero or Tailwind. High 5 has zero calories and is an electrolyte replacement fluid. Tailwind is a carbohydrate and electrolyte fuel, comes in lots of flavours and has many, many calories so more suited to much longer runs.

Reply
Ssasqueen
SsasqueenGraduate10
in reply to Alissum

Thankyou

Reply
roseabi
roseabiAdministrator
in reply to Ssasqueen

Up to you really! Do you feel you need them?

Reply
Ssasqueen
SsasqueenGraduate10
in reply to roseabi

Not really- I just remembered previous c25k posts saying you didnโ€™t need to take water/snacks if you were running for less than an hour so I wondered if that was something I needed to add as runs got longer.

I think Iโ€™ll continue without for now. 8k targeted for Thursday. Thanks for your response.

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Ssasqueen

My 9k this lunchtime took 1 hour 20 mins and I havenโ€™t taken a drink or snack out with me. Interesting point. I tend to hydrate when I get back in but everyone is different. And not a bad idea

Reply
Rowers
Rowers60minGraduate

I'm way behind but happy ๐Ÿ˜€ I did a second 45min run last week, which felt more comfortable than the week before so this week I'm trying 50min to see how it goes. Also got a Parkrun PB (30.51), although speed isn't what I'm aiming for at the mo. Strength exercises really helping. Thank you for such affirming posts ๐Ÿ˜Š

6 likes
Reply
Hidden
Hidden
in reply to Rowers

Well done on your Parkrun time thatโ€™s great and good luck wit this weeks runs.

1 like
Reply
Rowers
Rowers60minGraduate
in reply to Hidden

Thank you!

Reply
roseabi
roseabiAdministrator
in reply to Rowers

How lovely! I'm so glad you're happy xxx

1 like
Reply
Ssasqueen
SsasqueenGraduate10
in reply to Rowers

Well done on your parkrun time - good luck with your longer run

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Rowers

Well done on your parkrun thatโ€™s fantastic

1 like
Reply
GardenGirl52

Defo feeling more tired and sluggish with the longer runs but managed my 50 mins in the rain yesterday. Peaked cap kept the drips off my glasses so at least I could see. I have to admit I was dreading the 2nd 50 min run more than the first. I worry about getting bored (Iโ€™m easily bored). I listened to music for first half and then swapped to a podcast. Saving all my exercises for tonight and hate planks.

2 likes
Reply
Hidden
Hidden
in reply to GardenGirl52

Well done. I know what you mean about being bored. I can only listen to music as it keeps me going but you will find loads of great podcasts to listen to.

1 like
Reply
roseabi
roseabiAdministrator
in reply to GardenGirl52

Everybody hates planks ๐Ÿ˜„

1 like
Reply
grumpyoldgirl

I'm looking for a cap I can stand to wear, can I ask what make is yours?

Reply
GardenGirl52

Hope this link works... GADIEMKENSD Quick Dry Sports Hat... amazon.co.uk/dp/B01HFWMZ94?...

Reply
grumpyoldgirl

It worked thanks! ๐Ÿ˜Š

Reply
JaoJao
JaoJaoGraduate10
in reply to GardenGirl52

I tried a podcast today after a long time and it was a refreshing change! Well done on your runs.

1 like
Reply
Eilnbai
Eilnbai60minGraduate

Started week 5 today. I was worried about the first 50 min run last week, but managed it better than I thought I would. Celebrated with a couple of glasses of wine ๐Ÿ˜€

4 likes
Reply
roseabi
roseabiAdministrator
in reply to Eilnbai

Ha! Cheers ๐Ÿ˜Š๐Ÿท

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Eilnbai

Well done and well deserved wine!

1 like
Reply
Skeg
SkegGraduate10

Last Sun week after hols first 5K was not good - had to walk some. Thurs 5K was all running but 6 mins over time. Demon in my head said don't bother doing park run, but I did at 32.03 That's only 8 secs better than last run at Walsall but it got my confidence back. So today took the now deflated demon on again and tried a10K run. Managed it (plus 0.5k to allow for app errors) in 77 mins. How many more 10K runs to obtain the 10K badge? Exercises high on my list.

3 likes
Reply
Run46
Run46Graduate10
in reply to Skeg

Just the one Skeg so you've earned it already...Well done ๐Ÿ‘๐ŸŽ‰

Roseabi may grant it after seeing this post but if not I think at the beginning of a month there's a pinned post asking anyone that's due a graduation badge to let them know.

I'm due my 60 minute one after my run this week so nearly catching you up, just an extra 1k to do ๐Ÿ˜‰

1 like
Reply
Skeg
SkegGraduate10
in reply to Run46

Thanks. I did an 1hr run a few weeks back which got me to 8.7K. I knew then I would do 10K at some point. So it looks like you will soon catch me up. Good luck.

1 like
Reply
Run46
Run46Graduate10
in reply to Skeg

Thanks Skeg...onwards and upwards ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ

Reply
Hidden
Hidden
in reply to Skeg

Congratulations well done!

1 like
Reply
Skeg
SkegGraduate10
in reply to Hidden

Thanks . Hope it goes well for you.

1 like
Reply
roseabi
roseabiAdministrator
in reply to Skeg

Well done for deflating that demon! xxx

Reply
grumpyoldgirl
grumpyoldgirl
in reply to Skeg

Well done skeg! ๐Ÿ‘

Reply
Skeg
SkegGraduate10
in reply to grumpyoldgirl

Thank you

Reply
JaoJao
JaoJaoGraduate10
in reply to Skeg

Youโ€™re doing so well. Keep going. You can have your badge right now

Reply
Lizzisforliving
LizzisforlivingGraduate10

Thank you Roseabi for your advice. I went out for my first ever 9k run this evening, just before dusk when the heavens opened. So Iโ€™m going to sign up for my local 10k this Sunday - my first race since school. Iโ€™ll come last, but thatโ€™s okay - Iโ€™m going to run 10k in 5 days!!! Thank you and the magic plan. X

3 likes
Reply
Hidden
Hidden
in reply to Lizzisforliving

Well done and good luck for Sunday!

1 like
Reply
roseabi
roseabiAdministrator
in reply to Lizzisforliving

Awesome! Good luck and have fun!!!! xxx

You probably won't come last, you know ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Lizzisforliving

Good luck for your 10k race, you can do it!

1 like
Reply
grumpyoldgirl

Brilliant, good luck for that run!

1 like
Reply
Hidden
Hidden

So far so good! I did my 5k on Monday morning with a beautiful sunrise. Today I headed out at sunrise again for my long run but wasnโ€™t sure what it would be. Well I did 8.03k in 53.45 so very pleased with that.

I did pause at 5, 6 and 7k and walked about 10 paces to check out how I felt but I was ok so carried on. I also consciously slowed a bit after 5k but I was still running honestly! ๐Ÿ˜Š.

So all in all Iโ€™m very happy even though I did walk briefly a few times.

4k to come on Saturday and then hopefully repeat these runs next week.

Hope everyone else is having a good week.

2 likes
Reply
JaoJao
JaoJaoGraduate10
in reply to Hidden

I like your idea of stopping every km to check how you are, I might try that on my longer runs! Xx

Thank you.

1 like
Reply
Hidden
Hidden
in reply to JaoJao

Yes, it just felt like the right thing to do so I didnโ€™t overdo it. x

1 like
Reply
grumpyoldgirl
grumpyoldgirl
in reply to Hidden

Sounding good, rainbow, keeping my fingers crossed for you, but that's real progress ๐Ÿ˜Š

Reply
Hidden
Hidden
in reply to grumpyoldgirl

Thank you. Feel like Iโ€™m getting back on track.

Reply
JaoJao
JaoJaoGraduate10

My week 6 is underway, I did 4K on Monday and 9K today and a parkrun this coming Saturday.

I cannot believe thereโ€™s just 2 weeks left now on Juju plan and Iโ€™m feeling the same emotions I was feeling at the end of my c25k.

Every run, every week I learn something new in this running journey, my likes and dislikes continue to evolve and after every run, Iโ€™m left wanting more.

I had a question actually... when the Juju plan is over, how many weeks consolidation is advisable?

2 likes
Reply
Hidden
Hidden
in reply to JaoJao

Well done. Wow youโ€™re keen and sounds like youโ€™re looking forward to longer runs. Can you see yourself doing a HM?

I have madly signed up for that Great South Run but that isnโ€™t until next October. Itโ€™s 10 miles but all flat. However, after signing up Iโ€™ve been told by a colleagues itโ€™s the coldest, wettest most windy run ever ๐Ÿ˜•. Oh well I have a whole year to build up to it and you never know it might be a nice day!

Whatโ€™s your plan?

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Hidden

Morning Rainbow66 ๐ŸŒˆ

Itโ€™s very odd but yes Iโ€™ve embraced the longer runs. This coming from me who said I was quite happy with 5K and didnโ€™t want to challenge myself anymore! Haha!

Well done you for signing up to Great South Run, but I expect youโ€™re right about the cold, wet and windy, hopefully the buzz will be good though.

Iโ€™m only small therefore I feel like I have to work so much more harder than everyone else to cover mileage. I donโ€™t know about races, I really donโ€™t, but I have looked up a 10k (Race For Life) a day before my birthday next year so I may just do that. HM - out of the question!

5K and 10k might just be my comfort zone and limit.

Reply
Hidden
Hidden
in reply to JaoJao

That sounds like a great plan. I think I must be mad but have always wanted to do something to raise money for Motor Nurone Disease in memory of my Grandmother so that will be my motivation.

After that I think I will be a 5k runner going forward.

Have a happy day.

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Hidden

Motor Neurone Disease, a good cause, definitely becoming more and more high profile. Wish you the best xx

Reply
Hidden
Hidden
in reply to JaoJao

Maybe Iโ€™ll put a post out later asking for recommendations for a better run than TGSR. I want to enjoy it but am not up for a HM.

1 like
Reply
JaoJao
JaoJaoGraduate10
in reply to Hidden

Rainbow I subscribe to the Womenโ€™s Running magazine and in there were a few pages of upcoming races over autumn/winter, happy to share the pages with you xx I think you can also look up the races online. Have a look at the womenโ€™s running site or runners world site for links. There are so many races, 5K, 10k and maybe even local to you your hospital may do one too.

Reply
Hidden
Hidden
in reply to JaoJao

Thanks thatโ€™s great. Iโ€™m looking at next year, probably later on. Need to work myself up to it first but will definitely check that out.

1 like
Reply
Alissum
AlissumGraduate10
in reply to Hidden

Try looking on this site for running event information

abc.co.uk

( sorry I donโ€™t know how to do links) . It has race information for different parts of the UK - Scotland, North, Midlands and South.

Reply
Alissum
AlissumGraduate10
in reply to Alissum

Wow, it automatically tried to do the link but it didnโ€™t work ๐Ÿคท๐Ÿผโ€โ™€๏ธ

Type www. in front of the abc part.

Reply
Alissum
AlissumGraduate10
in reply to Alissum

Flipping eck, Iโ€™m rubbish at this. Iโ€™ll try again

runabc.co.uk

1 like
Reply
Alissum
AlissumGraduate10
in reply to Alissum

Yippee ๐Ÿ˜€

Reply
roseabi
roseabiAdministrator
in reply to JaoJao

Awesome! It is very exciting xxx

Regarding running more 10Ks, I don't think it's possible to advise a specific number of weeks because everyone is different. What I would suggest is that you experiment and have fun with it! Draw up some new 10K routes and explore your area - running will give you a unique perspective on familiar scenes. As you do more 10K runs you will gain confidence and fitness, which will make you start to think about what's next ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

Good luck and have fun!

Reply
alisonr54

Still plodding on but a bit behind! Enjoying it though. Itโ€™s getting colder here so will need to start thinking about some warmer gear and running earlier in the day. I can only run in the evenings during the week due to work so am a bit worried about winter โ›„๏ธ we are in the middle of nowhere with no street lighting ๐Ÿคทโ€โ™€๏ธ might have to get a little creative!

2 likes
Reply
grumpyoldgirl

Winter running is a different beast altogether, hope you work something out. Meanwhile I'll be plodding along behind you!

1 like
Reply
Klola

Went out yesterday to do the 30 minute run carried on and got the 55 minute one out the way means Friday shorter run and more time to enjoy my evening off x

1 like
Reply
Hidden
Hidden
in reply to Klola

Great, well done.

Reply
Bike_and_Run

Hey all

I've just graduated today from C25K and having a nosey around the next steps.

Thinking a few consolidation runs then join the next magic number group.

Just so I get my maths right, when will the next week 1 begin?

Reply
Hidden
Hidden
in reply to Bike_and_Run

Congratulations, well done! Consolidating is a really good idea and the Magic Plan is great.

Not sure if it continually rolls on but itโ€™s week 7 of 8 next week. Iโ€™m sure someone on here will let you know.

Happy running.

1 like
Reply

You may also like...