It's so exciting!! Here we are in Week 7 - only two weeks left to go!!!
Please share your progress in the comments below! I hope you will enjoy this week as you repeat the 9K from last week and get focused on your goal. If you are doing an earlier week keep on running strongly. ALL OF YOU ARE AMAZING!!! 💗💗💗
So, did anyone have a go at push-ups last week? 😄
See the pinned INFO POST for all the Magic Running Plan details, useful links, and the list of Magic VRBs 😊
Distance runs (to be completed in any length of time, and in any order you wish)
★ 4 km
★ 5 km
★ 9 km
Timed runs (for those not yet ready to do the distances in the 10k Plan. Can be run in any order)
★ 20 minutes
★ 30 minutes
★ 55 minutes
Please make sure you are warm before exercising 😊😊😊
💥 THIS WEEK'S STRENGTH MOVE IS... BALANCE!!!
Something a little different this week! Balance work is arguably one of the most important fitness tools for EVERYONE!!
As we age, we often start to lose our balancing skills, and this can lead to falling down and serious injury. And as runners of all ages, we must consider that we are actually spending most of our time on one foot!
★ Here is a deceptively simple balancing exercise from the ultramarathoner Sally McRae. This workout can be done every time you put on your shoes! Give it a try - you may find you wobble around like crazy at first! But I'd like you particularly to notice how your core muscles come into play as you do it.
★ And why not have another go at the STRENGTH ROUTINE we talked about last week!
💥 STRUGGLES AND HOW TO REMEMBER TO REMAIN POSITIVE
It is exciting to be getting near to your goal! But if you're not feeling so good about running, or life in general, remember that you can only do your best at any time, and your best is wonderful!!
I can’t quite believe it’s week 7! Where has the time gone? And what a rewarding journey it’s been so far (with all the treats at the end of the weeks too!) haha!
I totally forgot to do push-up last week I will try to remember this week.
My lunchtime run today will be 4K, and I cannot wait.
Something has been playing on my mind... what will I do after JuJu? Is there advice on consolidation to come after? Or a FAQ page? Xx
It’s quite nice to have done c25k and Juju ahead of Christmas and the festive period, it means I have somewhere to go and something to do in the quiet periods during the holidays and a stack of running mileage to look back on before setting goals for 2020 🏃♀️🏃♀️🏃♀️
Hello everyone, I hope you are all getting on well and coping with the onset of the autumnal weather!
I had a good week. I started with 4K on the treadmill on Tuesday and hated every second of it. I had forgotten how much I dislike running on the treadmill. I managed fine earlier in the year when I was Couch to 5K-ing, and it seemed a good alternative to going out in the dark and the rain. This time it was a horrible slog and no fun at all without the views and the fresh air of a trail run. I think I will probably just do other things in the gym from now on to aid running - I don't think actual running on treadmill is good for me..
Sooo, to banish the memory of the treadmill, I went out to do Parkrun on Saturday for my 5K. I tried a new local, Pomphrey Hill, and it was brilliant - a nice mixture of tarmac, gravel and wood chip trails, with some nice variation. Loads of people there, a nice carnival atmosphere. I completed in 29mins 48secs, 167th out of 311 runners, which I was quite pleased with. Annoyingly, my Garmin did not log it as 5K exactly, it was just under so I did not get a PB for 5K, which I think that time would have been!
Then yesterday I set out to consolidate the previous week's surprise 10K by doing another one. I smashed it! Knocked nearly 5 mins off my time, completing the 10K in 1 hour 3 mins.
My aim now is to finish 10K in under an hour by the end of this course....
I know! I don't think I'll be going on treadmill again. I was fine on it when doing the couch to 5K but it was horrible last week. It was sheer bloody mindedness that made me stick it out for 4K but it was so boring!
Yes, I think I have to accept that with the evenings drawing in and the weather getting gradually colder and more horrible, the treadmill will end up being the reluctant champion for running options!
Hi. I’m behind so starting week 5. Last week I managed all three runs which was great. I did have sore hips for the first time after the 8k but they seemed ok yesterday when I ran the 4K.
This week is just repeating last week and building a bit more fitness and stamina.
9k done today! Hooray! Was thinking I was going at a slow nice pace as wasn’t getting tired or out of breath going up hills but 56 mins I don’t quite understand how my pace was so quick for me! But not complaining!!!! Feel very good for the 10k run on sat, it’s going to be hilly but I’m hoping I can do it in 70mins..... but realised I’m not running to get fast times just to finish without being knackered! Going to the gym has helped so much hence the stamina and fitness improvement! And I don’t mind the treadmill!!!!
Parkrun Sat was PB at 31.33, but felt it could have gone better. So as this morning going for max energy expenditure on hills based on 31 mins instead of saving some energy to run further - my old bad habit of mixing running types up. Possibly another 10K as well.
Not tried push ups yet, but others went ok so I'm hoping that will. Used balance test on and off for many years now to test whether back is just moaning or something out of tilter. For confidence, more so as I get older, I always make sure I've something to grab hold of or can fall back on bed 🙂
I've not been well this week but took advantage of the early evening sunshine on Sunday and set off to see how far I'd get.
Surprisingly, I ran my very first 10k. I did it in 68.32 minutes and also recorded my fastest 1k and fastest 5k. More importantly, I really enjoyed it.
Thats impressive especially on the back of not feeling well. Well done. Other than the injury couch, so take care, there's most certainly nothing to stop you now - enjoy.
Also behind! Think I'm week 5 now. Going to have another go at 50mins tomorrow! Last week I was on the flat and did 7k but tomorrow will be hillier- should be used to that by now... Have fun, everyone! 🏃♂️🏃♀️
7k again in 50:52 😊 Felt better than last week! Wouldn't say I love hills yet but certainly coping better with them. As I said, where I live (High Wycombe) you kind of have to! 😂 It's knowing I can build up to 60mins/10k at my own pace that's made the difference this time - and maybe a few more weeks of running 😀
Nice to have someone in the same week! 50 min run went really well. I had a fall on 20 min run yesterday but thankfully on mud, not tarmac, and didn't hurt myself. My ankle twisted rather than a slip, I should add. Got up and completed 3k! Could have been so much worse. Hope your week going well.
Poor well done on your 50 min run. Hope your ankle is ok, that sounds horrible. I have my 8k this weekend but just trying to work our when and where I could do it as it’s raining all weekend!!
I did do one run in the rain which was nice but 8k would be dreadful. Fingers crossed there is a window of opportunity for me to get out.
Sorry late to the game this week! My shorter runs felt hard last week, I did my extra warm up exercises but still feeling cold...I did however buy myself some lovely cold weather running gear which I got to try out on Saturday! I posted about this on Saturday but I did my 10k (10.5k actually)! In 1hr05. It wasn’t as hard as I thought and as I had done 8.5k the week before new I could go it physically, I think it is all in the mental preparation for me...also helped that I had perfect running conditions! How do I go about getting my badge roseabi ?
I'm off out for a more scenic than usual 2nd 9K shortly. It' a massive confidence booster to be able to run 9K and I may book myself in for a 10K race later today.
My 5K last week was a good one. As discussed elsewhere on this site a group of VRB's from here met at Lyme Park for a Parkrun. It did mean that I ran (and staggered uphill) my slowest ever Parkrun but it was a good morning. STILL rubbish at the exercises but about to try the balance one.
I live in a south Manchester suburb but we are only 15 minutes drive from the Peak District. I ran along a canal towpath which was so much nicer than my usual residential street run. I planned to run along a path on a disused railway but got confused.
I've just booked it- the Wilmslow Festive 10k. I was a bit hesitant as we return from 2 weeks holiday 2 days before. There will be walking on holiday but I doubt much or any opportunity to run. I ran 10k today so hope that if I run a 10k each week until we go then I should be ok.
The balance exercise is great! (although I didn't succeed.) Should be easy to do that and a plank each morning. If I remember.
Thank you- I shall find a reminder app. There are a tough couple of walks on our trip-in the unlikely event of a hotel big enough for a treadmill, I will be there.
Think I’m going to need to re-run as it all went wrong today for my 9k route all nicely plotted out. Son messaged to say daughter in laws waters broken 😀 so very excited, every time my phone buzzed thought it was them but just work 🙄. Spotify kept stopping, realised when home that other half on it and couldn’t work out what was going on 🤔. I didn’t know that would happen 😂. My knee was a bit sore walking up stairs yesterday☹️. So all in all not good, Jeffed a bit and ran 7.5k so put that down to experience. Now on to baby waiting 🤗🤗🤗🤗🤗
I’m a bit behind on the weeks but managed my second 8k in 55 minutes this evening so am getting there. It was a beautiful evening and I was able to watch the moon over the sea as I panted round 😀
I’m now going to be behind too. My anxiety has caught up with me and my body has just tightened up leaving me stiff and tired when I run. So taking a week out, doing the strength exercises and lots of stretches before carrying on from Saturday. Not sure if I should re-run my last week or go back a bit?
Thank you. I’ll let you all know how I get on when I restart on Saturday. It’s funny how the running reduces my anxiety but the anxiety can sometimes completely overrule the running 😩
I’m sorry to hear your anxiety is causing you to feel so tired. I hope having a break will help and you feel better soon. Well done for keeping up with the strength exercises. I hope Saturday goes well for you.
Thank you so much. It’s so kind of you to reply. I really appreciate the support on the forum. When it’s really bad I tend to make stupid decisions about giving up (work, exercise, going out) so having support makes you think twice and try to see the bigger picture for when you feel better again.
I have a friend who suffers badly so whilst I don’t know what it’s like for you we are all here by your side. I think you’re doing amazingly by keeping going with the running and everything else. Be kind to yourself, take breaks when you need and when you feel ready head out again. 🏃♀️🏃♀️
Press ups, hmmm...not sure I'm doing them properly at all! Am doing the easier ones on my knees and will keep practicing until my arms are strong enough that I can improve my form. Definitely the hardest exercises yet 🤨
You will get better form if you try the elevated version, start with a wall, then the sofa, and progress to the floor (if you can find something in between the sofa and the floor in height that would be very helpful). This is because you can achieve that "plank" shape, which makes you use your core muscles properly. The progression from wall to floor will help build up your arm strength gradually.
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