It’s Week 7 of Ju-Ju’s Magic Running Plan!!!... - Bridge to 10K

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It’s Week 7 of Ju-Ju’s Magic Running Plan!!! 💥 You are amazing!!!!!

roseabi profile image
76 Replies

Hey Magic Gang!!!

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 😊

healthunlocked.com/bridgeto...

💥 THIS WEEK’S RUNS WILL BE:

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.

sallymcrae.com/2016/06/15/s...

★ 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!!

Here's some chat about this from Ju-Ju:

youtu.be/GgHJdCwvon8

💥 Have an AMAZING week, and enjoy your running!

roseabi xx

October 7th, 2019

Last week's post:

healthunlocked.com/bridgeto...

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roseabi profile image
roseabi
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76 Replies
JaoJao profile image
JaoJaoGraduate10

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

Love you Roseabi xx

roseabi profile image
roseabi in reply to JaoJao

We are working on those sorts of things 😊

In the meantime I plan to put up a little 'what next' post when the plan has finished xxx

JaoJao profile image
JaoJaoGraduate10 in reply to roseabi

Thank you 🙏

My god! It’s week 7!

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 🏃‍♀️🏃‍♀️🏃‍♀️

IrvingWashington profile image
IrvingWashingtonGraduate10

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....

Good luck everyone!

in reply to IrvingWashington

Fantastic well done!

JaoJao profile image
JaoJaoGraduate10 in reply to IrvingWashington

Good luck with the 10k. I’ve been running outdoors since the c25k and now the Juju plan. It would feel most odd to jump on a treadmill now!

IrvingWashington profile image
IrvingWashingtonGraduate10 in reply to JaoJao

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!

Cantstopmenow profile image
CantstopmenowGraduate10 in reply to IrvingWashington

I've not tried the treadmill, but may have to in the depths of winter. ❄

IrvingWashington profile image
IrvingWashingtonGraduate10 in reply to Cantstopmenow

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!

Cantstopmenow profile image
CantstopmenowGraduate10 in reply to IrvingWashington

That's great 🎉

IrvingWashington profile image
IrvingWashingtonGraduate10 in reply to Cantstopmenow

Thank you!

roseabi profile image
roseabi in reply to IrvingWashington

Amazing work!!!!!

IrvingWashington profile image
IrvingWashingtonGraduate10 in reply to roseabi

Thanks! :)

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.

Have a great week everyone.

IrvingWashington profile image
IrvingWashingtonGraduate10 in reply to

Keep at it! Good luck!

in reply to IrvingWashington

Thanks, I will get there but lovely to see you and others smashing it 😀. Great motivation.

JaoJao profile image
JaoJaoGraduate10 in reply to

Doesn’t matter Rainbow, we are still following your journey xx

Cantstopmenow profile image
CantstopmenowGraduate10 in reply to

Fantastic and thank you for all your support x

roseabi profile image
roseabi in reply to

Well done!! Take it easy, and enjoy xxx

Maria13 profile image
Maria13Graduate10

Hi everyone,

I'm a few days behind so today's run will (hopefully) be the week 6 55 minute run. Weather's looking good - dry and 15C.

JaoJao profile image
JaoJaoGraduate10 in reply to Maria13

Hope your run went well Maria! Welcome to week 7!

roseabi profile image
roseabi in reply to Maria13

How did it go? xx

Maria13 profile image
Maria13Graduate10 in reply to roseabi

Went well, thanks. 7K - which I'm happy with. It was a bit windy which was great when it was behind me but tough to run into.

roseabi profile image
roseabi in reply to Maria13

Excellent!

in reply to Maria13

Great going well done!

Miss-fuschia profile image
Miss-fuschiaGraduate10

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!!!!

JaoJao profile image
JaoJaoGraduate10 in reply to Miss-fuschia

Wow you are doing so well! And a respectable time clocking 9K just under the hour, hope it continues

in reply to Miss-fuschia

Wow that’s great and hills, well done. You’re so close now.

Cantstopmenow profile image
CantstopmenowGraduate10 in reply to Miss-fuschia

Wow, and up hills too!

roseabi profile image
roseabi in reply to Miss-fuschia

Woohoo! Fabulous work!!!! xxx

I'm OK with a bit of treadmill too, it's great for when the weather is just too horrible 😊😊😊

Skeg profile image
SkegGraduate10

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 🙂

Cantstopmenow profile image
CantstopmenowGraduate10 in reply to Skeg

It sounds like you've got plenty of energy. Well done!

roseabi profile image
roseabi in reply to Skeg

Well done, superstar!! How wonderful to feel there's more in the tank!!!! xxx

Cantstopmenow profile image
CantstopmenowGraduate10

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.

I couldn't sleep last night for excitement!

Skeg profile image
SkegGraduate10 in reply to Cantstopmenow

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.

Cantstopmenow profile image
CantstopmenowGraduate10 in reply to Skeg

Thank you 🏃‍♀️

roseabi profile image
roseabi in reply to Cantstopmenow

Amazing!!! A massive well done to you, superstar!!!!

I'd better give you your 10K badge right now! 😊😊😊

Cantstopmenow profile image
CantstopmenowGraduate10 in reply to roseabi

It's the knowledge, advice and encouragement on here that enabled it! 😁

in reply to Cantstopmenow

Wow fantastic going, no wonder you were excited!!!

Cantstopmenow profile image
CantstopmenowGraduate10 in reply to

Thank you. Still can't believe it!

Rowers profile image
RowersGraduate10

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! 🏃‍♂️🏃‍♀️

Skeg profile image
SkegGraduate10 in reply to Rowers

No rush so in your own time. Hope you enjoy the hills as I do. Keep doing well.

roseabi profile image
roseabi in reply to Rowers

How did you get on?

Rowers profile image
RowersGraduate10 in reply to roseabi

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 😀

roseabi profile image
roseabi in reply to Rowers

That's great!!! Well done xxx

in reply to Rowers

I’m with you in week 5. Hope the 50 min went ok.

Rowers profile image
RowersGraduate10 in reply to

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.

in reply to Rowers

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.

roseabi profile image
roseabi in reply to Rowers

Oh dear, glad you're alright!! xxx

Flyinghigh100 profile image
Flyinghigh100Graduate10

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 ?

Skeg profile image
SkegGraduate10 in reply to Flyinghigh100

Well done on your runs and success. Pinned Posts - October Graduates - just leave a message .

Flyinghigh100 profile image
Flyinghigh100Graduate10 in reply to Skeg

Thanks @skeg

roseabi profile image
roseabi in reply to Flyinghigh100

Congratulations!!!!!

Flyinghigh100 profile image
Flyinghigh100Graduate10 in reply to roseabi

Thank you 😁

Sharuns profile image
SharunsGraduate10

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.

Skeg profile image
SkegGraduate10 in reply to Sharuns

Your runs are going well. Like the idea of a more scenic one. Living in the city that's on my list to-do.

Sharuns profile image
SharunsGraduate10 in reply to Skeg

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.

roseabi profile image
roseabi in reply to Sharuns

Did you book it???? 😄

And how was the balance exercise?

Sharuns profile image
SharunsGraduate10 in reply to roseabi

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.

roseabi profile image
roseabi in reply to Sharuns

Awesome! You will be fine - make sure some of your holiday walks are brisk 😊😊😊

Glad you like the exercise! I have used a reminder app on my phone to help with remembering to do exercises - helps you to get into the routine xxx

Sharuns profile image
SharunsGraduate10 in reply to roseabi

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.

Aspire24 profile image
Aspire24Graduate10

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 🤗🤗🤗🤗🤗

roseabi profile image
roseabi in reply to Aspire24

Eventful! 😄 Best wishes for your knee, and the birth!! xxx

ElizaDolittle profile image
ElizaDolittle

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 😀

roseabi profile image
roseabi in reply to ElizaDolittle

Lovely! Well done xxx

in reply to ElizaDolittle

Great, sounds lovely.

GardenGirl52 profile image
GardenGirl52

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?

roseabi profile image
roseabi in reply to GardenGirl52

Whatever makes you feel most comfortable! You will be fine just to carry on to the next week though.

Whatever you decide to do, take it slowly, stop and take a deep breath if you need to. You can do it xxx

GardenGirl52 profile image
GardenGirl52 in reply to roseabi

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 😩

roseabi profile image
roseabi in reply to GardenGirl52

I feel you xxxxx

in reply to GardenGirl52

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.

GardenGirl52 profile image
GardenGirl52 in reply to

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.

in reply to GardenGirl52

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. 🏃‍♀️🏃‍♀️

Run46 profile image
Run46Graduate10

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 🤨

roseabi profile image
roseabi in reply to Run46

They are super-hard!

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.

Well done xxx

Run46 profile image
Run46Graduate10 in reply to roseabi

Thanks for the advice 😊

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