It's the FINAL WEEK of Ju-Ju's Magic Running... - Bridge to 10K

Bridge to 10K
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It's the FINAL WEEK of Ju-Ju's Magic Running Plan! 💥 Run, have fun, and BOOGIE!!!🤩

roseabi
roseabiAdministrator
136 Replies

Hello all you amazing, astonishing, fabulous MAGIC RUNNERS!!!

Welcome to Week 8 of the Magic Running Plan - or if you're not at Week 8 yet, welcome to whatever week you're on, it's all good!! 😄

I hope you are happy with your progress so far! I know we've had quite a few graduates already, but if you're not there yet, or if things haven't gone so well, don't worry, YOU CAN DO IT!!! The main thing I would like you to do this week (and I hope every week) is HAVE FUN AND BOOGIEEEEEE!!!!!!!!!! 😊😊😊❤️

This week we will be focusing on the runs, so there's no strength workout indicated on the plan. But feel free to jump into the strength circuit, or do your usual thing! Did anyone have a go at the balancing putting-on-your-shoes excercise???

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

10 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

60 minutes!!!

Please make sure you are warm before exercising 😊😊😊

I hope you have an AWESOME WEEK OF RUNNING, and I look forward to reading all your comments!!!

💥 And here's a word from Ju-Ju:

Happy running!!!

roseabi xx

October 14th, 2019

Last week's post:

healthunlocked.com/bridgeto...

136 Replies
oldestnewest
Hidden
Hidden

Morning and good luck to everyone this week. I look forward to hearing all the success stories this week, big and small.

Unfortunately my week didn’t go to plan and my final run of 8k turned into 4k when I had to stop with really bad pain in my leg. Sadly since starting the plan it has been one thing after another.

For that reason I am taking two weeks off from running to hopefully get myself completely injury free. I will concentrate on strength exercises and yoga. Hopefully after that I will be feeling as fantastic as I was at the end of C25K. At that point I will start the Magic Plan again at the beginning.

It’s very disappointing but there is running with a niggle and running in pain and I don’t want to do that.

As I said in another thread I can hardly remember the time when the only discomfort was the fact I couldn’t breathe! 🤣.

I’m definitely NOT giving up just looking after my body.

Have a happy week everyone.

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Beachcomber66
Beachcomber66Graduate10
in reply to Hidden

Good call Rainbow66. My early 10ks found me out a bit in terms of lack of strength in key areas. Physio and her recommended strength exercises fixed it for me, but I had to take a couple of weeks rest from running too. You sound as though you do plenty of strength stuff already. You will do this when you feel ready.😊

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Hidden
Hidden
in reply to Beachcomber66

Thanks. It’s frustrating but such early days in my running life so I have plenty of time.

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Rowers
Rowers60minGraduate
in reply to Hidden

Really sorry you've had to stop temporarily but much better to backtrack and begin again when ready. I stopped when I got to 7k the first time on this plan because I wasn't happy with the amount of pain I was experiencing on my left hand side. It's why I've gone for time rather than distance this time and am doing every long run twice. I'm sure it will happen - for both of us!

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Hidden
Hidden
in reply to Rowers

Hi Rowers. Glad you’re finding it better this time and thanks for the support. How far have you got?

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Rowers
Rowers60minGraduate
in reply to Hidden

Well I managed a 5k yesterday afternoon (in the small amount of time it wasn't raining!) and I'm hoping to do week 6 this week, though not sure whether 55 mins will be tomorrow or Thurs... Will update.

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Hidden
Hidden
in reply to Rowers

Great! Good luck for the 55min run.

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Run46
Run46Graduate10
in reply to Hidden

Sensible move Rainbow, hope the couple of weeks off see you coming back nice and healthy and looking forward to giving your lungs and legs a good workout 😉🤞

2 likes
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GardenGirl52
GardenGirl52
in reply to Hidden

Very sensible plan with a strong positive note. I like that. My 1 week out has turned into 2 due to a rotten head cold that’s not budging. In the past I would have been annoyed but I’m better now that I am a runner at spotting the signs when my body needs a break and I’m taking it. I hope those of us who are behind will stay on this post so that we can check in on getting the job done no matter how long it has to take.

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Hidden
Hidden
in reply to GardenGirl52

Sorry you haven’t been well but glad you’re taking it easy and getting better first before heading back out. I will definitely be sticking around and I will get to 10k 😊.

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IrvingWashington
IrvingWashingtonGraduate10
in reply to Hidden

Really sorry to hear about the leg pain. Must be so frustrating for you! Hope the yoga and a couple of weeks off will put you right again. Good luck and keep positive!

1 like
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Hidden
Hidden
in reply to IrvingWashington

Thanks I will. I will look on it as a holiday or I will do once the pain let’s me sleep at night!!! 😊. Happy running.

1 like
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IrvingWashington
IrvingWashingtonGraduate10
in reply to Hidden

Ouch! I can only sympathise, it must be dreadful to be kept awake by the pain. I hope you will be well-rested and back in your trainers again soon.

Whenever my legs and knees are hurting from running, I remind myself of a BBC documentary I saw a while back on "the truth about fitness". They debunked the idea that running damages joints and knees. In fact, the impact of running builds strength in the cartilage in knees and joints. The impact is no worse than walking, as each step, though harder, is over a much shorter duration than walking, therefore can be considered equivalent.

Humans are built to run. What we are doing on this forum is just re-tuning our bodies to do what we evolved to do thousands of years ago.

Happy running! :)

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roseabi
roseabiAdministrator
in reply to Hidden

Sorry to hear this, but I'm sure you'll be up and running again soon!

In the meantime, keep walking, and enjoy your strength work and yoga xxx

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Hidden
Hidden
in reply to roseabi

Thanks. I’m sure it’s just a small setback.

2 likes
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JaoJao
JaoJaoGraduate10
in reply to Hidden

Good job to sit it out for 2 weeks. I’ve had a couple issues myself this week xx

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Hidden
Hidden
in reply to JaoJao

Thanks. I thought it was unusual not to hear from you. I hope you’re ok.

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JaoJao
JaoJaoGraduate10
in reply to Hidden

Yeah I guess I’ve been quiet. I’ve had a twinge in my lower back since Saturday night, I think it’s just bad posture that’s caused it, I don’t think it’s the running. My scheduled 4K run yesterday was actually a brisk walk, I felt like I’d cheated week 8 haha, I’m planning on running 10K today if the weather is kind, let’s see. If not, my week 8 is scuppered and I will need to wait till next week. I’m trying to be patient with myself xx

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Hidden
Hidden
in reply to JaoJao

Good luck but please take it easy. Two of my cousins have hurt their backs and have not been able to run for months at a time so waiting an extra week if needed isn’t so bad. 🤞

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JaoJao
JaoJaoGraduate10
in reply to Hidden

Totally agree xx

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Dexy5
Dexy5Graduate10

Good luck everyone- you know if you’ve got this far you will be graduating soon. It’s a great plan and you are great runners!

🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️

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roseabi
roseabiAdministrator
in reply to Dexy5

xxx

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JaoJao
JaoJaoGraduate10
in reply to Dexy5

Good luck Dexy xx

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Flyinghigh100
Flyinghigh100Graduate10

Hi Everyone, as I did 10k week before last I was planning to do 9k yesterday but got caught out by a lack of time and it ruined it for me...looking at my watch because I needed to be back home at a certain time did not make for a good run so only ended up doing 7k. Anyway onwards and upwards! I have registered for the Wimbledon 10k, is anyone else doing it? I also started gym today as the weather is really getting me down and don’t want to lose this momentum over the colder months.

Good luck to everyone on your 10k this week (if that’s where you’re up to!) 🏃🏻‍♀️💪🏻🙌

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Hidden
Hidden
in reply to Flyinghigh100

Congratulations, well done.

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Run46
Run46Graduate10
in reply to Flyinghigh100

Well done on your 10K, and your gym membership!

I'm kidding myself I can get through the whole autumn and winter running outside...we will see 😉🤞

1 like
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roseabi
roseabiAdministrator
in reply to Flyinghigh100

Exciting!!!

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JaoJao
JaoJaoGraduate10
in reply to Flyinghigh100

Well done Flyinghigh on your 10k

last week. You’re absolutely right not to lose the momentum and thinking ahead for the colder months. All the best for the 10K

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Sharuns
SharunsGraduate10

I started this plan hoping to run for 60 minutes if not 10K. 2 weeks ago I went from working full time to part time which has helped with the longer runs. I thoroughly enjoyed my run along the canal path last week so much that I kept going for 10K (in 74 mins). I plan my graduation week 10K on a different scenic path -weather permitting.

Have fun and enjoy it everyone whatever stage you're at This is a great programme, I really did not think I had 10K in me- I finish a Parkrun ready to drop and hardly able to speak.

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Hidden
Hidden
in reply to Sharuns

Congratulations, you have done so well and I can see how swapping to working part time has helped, how lovely.

Next year I’m changing my hours around so I will get Wednesday afternoons off. That will really help me too with running in the winter.

Enjoy your last week.

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Sharuns
SharunsGraduate10
in reply to Hidden

Thank you. I hope you recover over the next few weeks. One of my (many) attempts at C25K was foiled because I didn't rest long enough after an injury.

1 like
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Hidden
Hidden
in reply to Sharuns

Thanks. Injury seems so common so I will be careful.

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Run46
Run46Graduate10
in reply to Sharuns

Very well done Sharuns...I too thought 60 minutes was my limit but a month in was encouraged by Roseabi to swap to the 10K plan.

It's a revelation how much we can achieve when we put our minds to it...though the advice and support on here is outstanding, I'm not sure we'd have managed it alone!

Enjoy your graduation 10K this week 🎉🏃‍♀️

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IrvingWashington
IrvingWashingtonGraduate10
in reply to Sharuns

I can run 10K now, but I still finish Parkrun ready to drop and hardly able to speak! I think, though, this comes from pacing. On a 5K Parkrun, especially when we know the route, we will probably push ourselves to run faster, aiming for a PB. I know I really push it when I get to the last 500m. I am utterly spent by the time I cross the line.

The 10K runs I have done so far (admittedly on my own, not running with others) have been much more steadily paced - no point crashing and burning too soon, and although I am tired by the end, I am not as exhausted as I am at a Parkrun finish line!

I was surprised when I first ran 10K - it came one week after running 8K for the first time, and before that the furthest I had run was 6.5K. I think this programme very much surprises us by revealing what we had in us anyway! :)

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roseabi
roseabiAdministrator
in reply to Sharuns

Wow, well done!!!

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JaoJao
JaoJaoGraduate10
in reply to Sharuns

Hey Sharuns, I bet having the extra days helps with getting more runs in! I have been sneaking in WFH to fit my long runs in during a lunch time.

Well done on reaching 10K, keep going, changing scenery most definitely will help. I’m going to explore new spaces too for running as I’m bored of my local parks which I’ve used solidly for the last 7 months.

I didn’t think I had 10K in me. I didn’t even want to do the JUJU plan initially, I was so dismissive, and now I just laugh at myself.

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Gashead25

After sticking closely to the plan, for a variety of reasons the last couple of weeks I've only managed 2 runs each week so when I ventured out last Saturday my plan was 30 minutes(I've been doing time rather than distance) After the toxic 10 minutes I settled quite nicely so I took a route that meant I would have to run for longer and well, Reader, I have to say I ran for 65 minutes - I say that but the last 5 was more like crawling! So, I guess I've achieved my time target BUT distance was 8.9k so I'm changing the target to distance. Might be too much to get to 10k this week but I WILL get there. And most importantly, I'm getting to love this running lark.

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Hidden
Hidden
in reply to Gashead25

Well done and really good luck this week. If you don’t make 10k this week you will definitely do it soon.

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Run46
Run46Graduate10
in reply to Gashead25

Fab, over 60 minutes achieved...10K here you come 🏃‍♂️🏃‍♀️, very well done 🎉

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Dexy5
Dexy5Graduate10
in reply to Gashead25

Please don’t think of the week as a calendar week. The week on the plan is as long as it takes you to do the three nominated runs. Sometimes life gets in the way or you you need extra recovery time. So if you managed a 4k and a 5k within 7 days, just do the long one next. The plan is totally adaptable to suit you.

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roseabi
roseabiAdministrator
in reply to Dexy5

Excellent advice, thanks Dexy! xxx

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Hidden
Hidden
in reply to Dexy5

Very good advice. I have always tried to get my runs done in the 7 days. Will think again when I’m back on my feet.

Going for a sports massage at lunchtime in the hope that will help. I know there will be more pain initially but I had one before, towards the end of C25K, and although my back was agony for a couple of days it’s been fine ever since.

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Dexy5
Dexy5Graduate10
in reply to Hidden

Enjoy your massage 😉

1 like
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Hidden
Hidden
in reply to Dexy5

After childbirth that was the most excruciating hour of my life!!! 😂. I’m going back next week for another session but just on my legs!! 🦵

Fingers crossed it will set me straight.

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roseabi
roseabiAdministrator
in reply to Gashead25

Awesome!!!!!!!!!!!!!!!!!!

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JaoJao
JaoJaoGraduate10
in reply to Gashead25

Gashead that’s really good going. Given your current mileage you probably could do week 7&8 if you want to touch 10K comfortably. Well done!

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Run46
Run46Graduate10

And what a couple of months it's been, I'm sure we've all pushed our boundaries and done exercises we've never done before!

I've been lucky enough to have a lovely running week with being off work and away for a few days 😊

Had a fabulous 5.5K along Barmouth sea front with my sis on Tuesday. A fun slog of a 4K around my hilly local Country Park on Thursday morning...much better than working! And a second 10K in the rain on Sunday 🌦🏃‍♀️

I hope all my VRB's had a good week too and best of luck with your 10K's or whichever long run is yours this week 🏃‍♀️🏃‍♂️🎉

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roseabi
roseabiAdministrator
in reply to Run46

How lovely xxx

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Carowood
CarowoodGraduate10

Just checking in. I am a week behind with the long run but I did my first 9k yesterday and it felt great. I am having to nurse my hip but the running is not making the problem worse. I also went slower than ever - I was still full of puff at the end but the body is the weak link!

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Hidden
Hidden
in reply to Carowood

Well done, great going.

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IrvingWashington
IrvingWashingtonGraduate10
in reply to Carowood

Well done! It is a good feeling when you manage a longer distance than you thought you were capable of and you still feel good! Hope the hip will be OK. I have the same issues in that my heart and lungs are much more capable at this running lark than my legs and knees!

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roseabi
roseabiAdministrator
in reply to Carowood

Well done xxx

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FRM22
FRM22Graduate10

Up there with the times - two 60 mins and two 55 mins completedwith a maximum distance of 8.5 kms. I now know I will get there and to be able to think that 8 months from starting C25K is for me amazing. Us old girls can still do it - albeit for me tortoise style! Although over the last few weeks I have learnt to actively dislike rain. Good luck to everyone for the last week and I am in awe of all the hares.

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roseabi
roseabiAdministrator
in reply to FRM22

Fabulous work!!!!!!!!

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IrvingWashington

Hello all! Well done everyone on all your efforts and triumphs over the past couple of months. It has been great running and knowing I can share the stories and read your adventures each week.

My last week changed somewhat. I simply do not have time during the week to run now the evenings are so dark, so only did 2 runs: I ran the 5K on Saturday (Parkrun) and a 10K on Sunday.

Parkrun was great - I finished sub-29minutes and came in 141st out of 282 runners - exactly halfway through the field! Given the cross section of Park runners there, that makes me a completely average runner! Feels good!

My 10K on Sunday was more a test of willpower than anything else as the conditions were dreadful. The first 4K was a mud bath. Sliding and slithering all over the place, falling over in mud, I couldn't believe I was doing this voluntarily! A bit later on, the slog on the Railway Path descended into watersports, as sections of the path were flooded ankle deep. At least it washed off the mud but it was cold and horrible. In the end I ran 10.4km in 1 hour 8 mins (6:31min/km). No record breaking, but still, I've now managed 3 x 10k runs on 3 x consecutive weekends now.

I need to do this once more this weekend, then on the 26th I face the Bristol Epic 10K at Ashton Court, and put all this training into practice!

Good luck on your final week runs everyone!

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roseabi
roseabiAdministrator
in reply to IrvingWashington

Wow this is truly wonderful to read - well done, you muddy superstar!!!!!!!!!!!!!!!!!!!!!!!! 😄😄😄

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IrvingWashington
IrvingWashingtonGraduate10
in reply to roseabi

Thank you! :)

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JaoJao
JaoJaoGraduate10
in reply to IrvingWashington

Haha Brilliant! I really enjoyed reading about your obstacle course long run! It’s definitely set you up for tough mudder if ever you fancied it hey 😉 Your 10K time is very impressive indeed!!! I would be popping open the bubbly if that was me ❤️

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IrvingWashington
IrvingWashingtonGraduate10
in reply to JaoJao

My sister has persuaded me to do the Pipely Wood Mud Bath in February.

relishrunningraces.com/mud-...

Looks like fun!

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JaoJao
JaoJaoGraduate10
in reply to IrvingWashington

It will be brilliant fun! x

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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to IrvingWashington

What a story! The description made me laugh out loud! I love your time too, well done!

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IrvingWashington
IrvingWashingtonGraduate10
in reply to Fatgirlslim19

Aw, thank you! I was laughing while on the run. There are times when conditions are so horrible all you can do is laugh at the absurdity of it all, otherwise you would just give up!

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Fatgirlslim19
Fatgirlslim1960minGraduate

Hi all! After a few weeks of no real runs and falling behind with the plan, today I ran 8km in 1 hour 6 minutes! Can I please have a 60 minute badge? I'm so happy!

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IrvingWashington
IrvingWashingtonGraduate10
in reply to Fatgirlslim19

Well done! It is a massive achievement to keep on running past the 1 hour mark!

And to think, it doesn't seem that long ago on C25K when the idea of running non stop for 8 minutes seemed an impossibility!

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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to IrvingWashington

Thank you! The plan is amazing, isn't it! Beginning of this year I couldn't run for 60 seconds, and here I am feeling like I could plod along forever! I'm looking forward to seeing Graduate10 beside my name one day. 😊

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IrvingWashington
IrvingWashingtonGraduate10
in reply to Fatgirlslim19

You will to 10K very soon.

If you can run 8km, you've already got this!

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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to IrvingWashington

I actually feel like I can do this! I wanted to before, but didn't honestly believe I'd ever run that far, feels like I might now!

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Run46
Run46Graduate10
in reply to Fatgirlslim19

Well done FGS, nothing's gonna stop you now 🏃‍♀️👍🎉

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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to Run46

Hehehe

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roseabi
roseabiAdministrator
in reply to Fatgirlslim19

Awesome!!!!!!!!!!!!!! Well done, I have awarded your badge xxx

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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to roseabi

Oooh that's so exciting!! Thank you roseabi!

1 like
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JaoJao
JaoJaoGraduate10
in reply to Fatgirlslim19

Well done for getting out there today 👍 I’m planning to have a week or so out after this final week xx

1 like
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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to JaoJao

Thanks JaoJao! I've been following your amazing progress!

1 like
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JaoJao
JaoJaoGraduate10
in reply to Fatgirlslim19

Ah thank you so much. This week is touch and go, let’s see xxxxx

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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to JaoJao

I think I may have missed something then, what's happened?

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JaoJao
JaoJaoGraduate10
in reply to Fatgirlslim19

Ah nothing too serious, I’ve just had lower back pain since the weekend, it comes and goes I can best describe it as a twinge on one side but sometimes on the other side too. My 4K run yesterday was a brisk walk actually ( I felt like a fraud haha) but the pain disappeared. I hope I can get out for my 10K run tomorrow, but I’m going to have to see how I feel in the morning xxx

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Hidden
Hidden
in reply to Fatgirlslim19

Well done that’s fantastic!

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Rowers
Rowers60minGraduate

Ran 7.79km in 55 mins today. Longest and furthest I've ever run. My legs ache!!

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Fatgirlslim19
Fatgirlslim1960minGraduate
in reply to Rowers

Well done Rowers, that's brilliant!! Make sure you do some stretches 😊

1 like
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roseabi
roseabiAdministrator
in reply to Rowers

Wow!!!! Those legs deserve to be put up for a bit - but keep moving regularly to help prevent stiffness xxx

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JaoJao
JaoJaoGraduate10
in reply to Rowers

Well done Rowers. My legs have aches after the long run, they usually need 2 days recovery. Make sure you stretch x

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Hidden
Hidden
in reply to Rowers

That’s great, really well done.

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Klola

Woo hoo last week I’ve been doing the timed runs not the distances I plan to repeat the magic 10 plan to do the distances and not worry about the time it takes me. That should take me to Christmas. Have enjoyed this and the encouragement and sometimes just reading the forum posts has really helped Thankyou forum members and administrators x

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JaoJao
JaoJaoGraduate10
in reply to Klola

Ah that’s actually a great idea to do the time plan and then the duration plan, you get to savour Juju magic a bit longer, I wish I had thought of that! We look forward to following your journey beyond this plan and what great way to occupy the next couple months with the run up to Christmas and all the commotion that brings with it.

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Alissum
AlissumGraduate10

I’m well behind on this plan now 🤣 . First run of week five completed yesterday, 5km.

I ran my 10km event on the 6th October. The week leading up to it I was off work with lower back pain and then a cold virus made an appearance. Probably shouldn’t have done the 10km 🙈 but it is a great run to do.

No running last week as I still wasn’t quite well enough. Looking forward to completing the plan and then getting up to 16km distance and who knows, 21km again 🤔🤪

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JaoJao
JaoJaoGraduate10
in reply to Alissum

Hey Alissum, you are not behind we are all different stages, it’s great to have a mix and share feedback and experiences. You say you had lower back pain, any idea what caused it? I have had lower back pain since the weekend and it’s not shifting, more like a twinge on one side and then sometimes on the other side. It seemed to sort itself out after a power walk yesterday morning but it’s back again. I wonder if it is something to do with the running, I hope not. I haven’t stopped though since I graduated C25k, and due a little break 😊 I hope you can share what you think may be helpful.

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Alissum
AlissumGraduate10
in reply to JaoJao

I think the back pain was the start of the virus. The pain spread to my joints then, boom 💥 the virus hit.

My joints have been a bit achey for a while, as well as stiffness in my knees due to OA. I’ve a feeling the aches could be a peri menopausal symptom 🥴 🙄

Take care with your back JaoJao. I like a soak in an Epsom salt bath for aches and pains.

I always take a week off running after completing an event, two weeks after running a half marathon ( not that I’ve done many events). I also take a weeks break from exercise every 8 weeks. I normally exercise 6 days a week and have a physical job and I’m getting on a bit so feel energised after a weeks rest.

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Rowers
Rowers60minGraduate
in reply to Alissum

Suspect the perimenopause bit might be right 🙄 that's how mine feel and I'm definitely in that place hormone-wise. I find the running helps though!

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Alissum
AlissumGraduate10
in reply to Rowers

And chocolate!

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Rowers
Rowers60minGraduate
in reply to Alissum

Absolutely!! 🤣

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JaoJao
JaoJaoGraduate10
in reply to Alissum

That’s really sound advice about taking breaks after events and periodically. Once I complete Juju (hopefully this week) I need to work on incorporating breaks, thank you for sharing, appreciate it xx

1 like
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roseabi
roseabiAdministrator
in reply to Alissum

All the best xxx

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JaoJao
JaoJaoGraduate10

@Roseabi, there you are!!!

It’s final week for me and I’ve started off with an easy 4K power walk yesterday. I’ve had lower back pain a few days so I was being extra cautious. I hope I feel OK to do my 10K run tomorrow and if so I’ll make that a bit of a power run so I can compensate for the walk yesterday! Haha. Anyway let’s see what happens, if it’s not my week, it’s not my week and I’ll just complete a few days later (or into next week) xx

This plan has taught me to be patient with myself and to be kind to my body tell tale signs.

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GardenGirl52
GardenGirl52
in reply to JaoJao

Absolutely be kind to yourself when you have lower back pain. I suffer one side more than the other and have to stretch out properly after each run. I find the glute stretches work best for me and free up the back pain.

1 like
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JaoJao
JaoJaoGraduate10
in reply to GardenGirl52

Hey Garden,

Any idea what causes the lower back pain?

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GardenGirl52
GardenGirl52
in reply to JaoJao

I have fairly loose hips, more one side than the other. I’ve found that good posture when running really helps but as I get tired towards the end of the run I have to work hard to maintain that. The Stepping Stones podcast with Laura really helped because she talks you through your posture as you run. My glutes are weak and I don’t use them when I run, tending to stick my bottom out so I’ve also been doing glute strengthening as well as stretching. There are some good articles on both on google.

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JaoJao
JaoJaoGraduate10
in reply to GardenGirl52

Great advice there, thank you GG xx

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roseabi
roseabiAdministrator
in reply to JaoJao

Hi JaoJao!

Good idea to be cautious, and you're right, you will get there!!!

I have had trouble with my lower back for years, it's so common in humans unfortunately. I suggest you try alternating sitting with moving around, and I find a bit of yoga is helpful (although be careful not to over-stretch).

All the best - looking forward to seeing you graduate!!! xxx

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JaoJao
JaoJaoGraduate10
in reply to roseabi

Hi roseabi, thank you for the advice, I will take note of alternating sitting and getting up and moving. I look forward to reporting back later today xx

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Hidden
Hidden
in reply to JaoJao

Hi JaoJao. I had back pain towards the end of C25K and a sports massage sorted me out. I’ve had no back pain at all since so it might be worth considering.

I really hope you get to do the 10k this week as you have been such a positive voice on here, always full of excitement and praise for the plan.

As you rightly say though, it’s not worth pushing it. You want your 10k to be a special one. Good luck. x

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JaoJao
JaoJaoGraduate10
in reply to Hidden

Thank you Rainbow that means a lot. I’ve come back from my 10K run this lunch time, totally elated. A 10K post coming up! Xx

I’ve done it ✅✅✅ I never thought I would do 10K! I absolutely would love a sports massage, that could be my week 8 treat in fact!

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Hidden
Hidden
in reply to JaoJao

Congratulations that’s absolutely fantastic I’m so pleased for you! 🥳🍾🥳

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Aspire24
Aspire24Graduate10

I like the power walk/run idea. I’m not going to make 10k this week but will be cheering you all on. First baby grandson arrived last week so grandma duties got in the way 😀😀. Also niggle in knee but did get out for a 4k tonight after my week off. Does anyone know if this 10k group will continue to see us stragglers through to the end as I don’t think I’m alone or is the idea that you start again?

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JaoJao
JaoJaoGraduate10
in reply to Aspire24

Ah congratulations Grandma!!! That’s completely understood and what an exciting time for you.

This thread will remain open so keep posting in here and we’ll catch the updates or you can post a separate post if you want advice/help on anything in particular. Everyone is supported no matter where they are on the Juju plan and I want to encourage anyone who is just starting the plan with my knowledge. You would not start the plan again unless you have a considerable amount of time out. Pick up where you left off, you’ll have built a lot of conditioning by now.

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roseabi
roseabiAdministrator
in reply to Aspire24

Congratulations, Grandma!!!

I will be wrapping up the group posts next week, but all the VRBs will still be around so please do continue to post. xxx

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Hidden
Hidden
in reply to Aspire24

Congratulations, how exciting!

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thenewbie
thenewbieGraduate10

I finally managed to run 10k in 1 hour 9 minutes today. Pretty chuffed that I managed to complete the run (jog?), given that I felt I pulled a muscle right in the first 10 mins. I can’t seem to put myself to sleep, maybe the it’s the mix of tiredness and excitement! 😃

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roseabi
roseabiAdministrator
in reply to thenewbie

Well done, superstar!!!

I have awarded you your badge 😊😊😊

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Hidden
Hidden
in reply to thenewbie

Congratulations, that’s great and a really good time.

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thenewbie
thenewbieGraduate10
in reply to thenewbie

Thank you 😊

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alisonr54

Still here! I will finish a bit later than most but I will get there! Off on my holidays for 10 days but I’ve packed my gear and will be going out. Have a great week everyone 😁

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roseabi
roseabiAdministrator
in reply to alisonr54

Fabulous - have a great time!!!!

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Hidden
Hidden
in reply to alisonr54

Have a lovely holiday.

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Hidden
Hidden

Hi Roseabi. Out of interest when will the next Magic Plan start?

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roseabi
roseabiAdministrator
in reply to Hidden

We have not decided that yet! xxx

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kpnuts53
kpnuts53Graduate10

Wow what a feeling, 10k done and dusted, feeling pretty chuffed with myself. Thank you so much to everyone who posted over the past eight weeks - you all kept me going. 10k race next Sunday, never thought I'd be saying that in week one of couch to 5k! Good luck to everyone with your goals this week

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roseabi
roseabiAdministrator
in reply to kpnuts53

Congratulations, superstar!!!!!!!!!!!!!!

I have awarded you your badge 😊😊😊

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kpnuts53
kpnuts53Graduate10
in reply to roseabi

Thank you so much!

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Hidden
Hidden
in reply to kpnuts53

Fantastic well done!

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JaoJao
JaoJaoGraduate10

Hi Roseabi, I did it! I graduated 10K yesterday I have posted my glory post and includes a map of my run for evidence.

Thank you for all your weekly support material, it’s been wonderful xx

I look forward to an FAQ post on “Where now after 10K”

I am already eyeing up a 5K and 10K race over the festive period, in 2019 and 2020 to mark my achievements and fundraise for MIND.

But first I’m having a rest (just a week).

Please can I exchange my 60minute badge to a 10k badge? ❤️❤️❤️

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roseabi
roseabiAdministrator
in reply to JaoJao

Awesome work - you Magic Superstar!!!!!!!!!!!!!!!!

Huge congratulations to you ❤️❤️❤️

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JaoJao
JaoJaoGraduate10
in reply to roseabi

Thank you 🙏🙏🙏

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Eilnbai
Eilnbai60minGraduate

60 mins done 🎉. Time for a glass or two 🍷. I can’t believe I’ve gone from 0 to 60 in just 7 months. The tips and advice on the forum has been such a help. Now planning to consolidate and maybe in the new year come back to the Magic Plan and work towards 10k.

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roseabi
roseabiAdministrator
in reply to Eilnbai

Congratulations!!!!

Have a badge 😊😊😊

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Couchfunky

Hi Roseabi. Happy Sunday! Will there be another one starting soon?? 🏃‍♀️

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roseabi
roseabiAdministrator
in reply to Couchfunky

Yes! See my post tomorrow 😊😊😊

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Couchfunky
Couchfunky
in reply to roseabi

Oooooo thanks!

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Becky2019
Becky2019Graduate10

Hello all, I've just done my first 10k race in 57.35 😊. This really is a magic plan! I started running in August and think I'm now officially addicted. I haven't posted much on here but I've been so inspired by reading all your stories - so thank you for posting and keeping us all going!

Hope everyone else has had a great last week of the plan 😊

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roseabi
roseabiAdministrator
in reply to Becky2019

That's fabulous!!!! Have a badge, you superstar xxx

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LUHAN

Well done everyone! You are all amazing. I am planning on starting again when my ankle has strengthened. Managed 4.5k yesterday but feeling it today x

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Klola

Week 8 timed runs done felt good to run 60 minutes x redoing the plan this time running the distances starts tomorrow x

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IrvingWashington

Well, luckily I made it to 10K a few weeks back, because this weekend turned out to be a rest weekend. I met my baby nephew for the first time, had a house full of family, a Saturday afternoon gig and a day trip with kids and niece/nephew to Wild Place Project yesterday. No time at all to run! I felt terribly guity seeing all my friends' running activities popping up on Strava, and I had nothing to contribute but I think maybe after three consecutive 10Ks I needed the rest.

This saturday I have my biggest run yet - the Bristol Epic 10K. The course it actually 10.65km long with 216m of climbs - longer and higher than anything I have done yet. I am rather anxious and worried that I have either not done enough training (nothing this past weekend has not helped this sense!) and that I could do too much if I go out this week and panic to run too much when I should be rested before I do it.

I dunno, guys..... I am looking forward to this race but very, very nervous now.....

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roseabi
roseabiAdministrator
in reply to IrvingWashington

Nervousness is good because it means you care. But it also means you're excited!!!!! Focus on that aspect of it - your training is coming to an end, that's something to celebrate!!!!! xxx

Trust your training, and enjoy your rest! Remember that rest is part of training, and taking a break before the race will allow you to run with fresh legs and a spring in your step.

instagram.com/restdaybrags/

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IrvingWashington
IrvingWashingtonGraduate10
in reply to roseabi

Thank you... you've put my mind at rest, I will probably still go for a gentle jog this week, maybe 5K, just to loosen up a bit...

But you are probably right! It did a lot over the past few weekends and I think my legs are enjoying the rest!

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GardenGirl52

Well unfortunately didn’t make the grade this time. The anxiety I mentioned before left me sleepless and exhausted and needing a weeks break and then I went down with a cold and in bed for 3 days. But I’m not beaten yet! This week managed a 20, 30 and 40 minute run and although I can’t be sure of a 50 min this week I am at least back in the game. Thank you to everyone for your support, especially JaoJao and Roseabi. It has meant I haven’t felt useless and given up entirely.

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roseabi
roseabiAdministrator
in reply to GardenGirl52

❤️❤️❤️

Well done for keeping on with your runs!! You will get there xxxx

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