How not to run your long run... oops! - Bridge to 10K

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How not to run your long run... oops!

UnfitNoMore profile image
UnfitNoMoreGraduate10

10.25 miles was my target today, and after killing a treadmill on my first attempt earlier in the week I figured it was time to get outside. I decided I’d leave the Garmin at home, I could run with Nike Run Club on the 10 mile guided run, and just pull the phone from my arm strap to hit play again when I got to 10miles as it would otherwise end the run.

Felt pretty good out there today, no pace updates on the guided runs so I relaxed and figured I was going pretty much at my normal pace.

10.25 miles passed pretty soon... lived it. Spent some of cooldown telling NRC which shoes I’d worn, how it was and all that jazz, then saved the run. Achievements lit up all over the place, 3 of which are in the picture... I also nailed fastest km and fastest mile, and a couple of other badges for running regularly.

While I’m pleased with the results (my previous best 10k was 67 minutes) I’m aware that I just broke a cardinal rule, don’t go faster and further in the same run. Couple of rest days I think.

53 Replies
Buddy34 profile image
Buddy34Graduate10

Yes you may have broke some rules but that run looks amazing. A run that sounded just so enjoyable. 😊😊

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Buddy34

Coach Bennet was good too... even went all fartlek on me after 10k

roseabi profile image
roseabiPartner

Wow! I don't care, I think that's brilliant!!!!!!!! xxx

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to roseabi

I now know I got 13.1 in me... all I have to do is back off that pace a little and I’m there, so my bad pacing has done wonders for the gremlins!

Beachcomber66 profile image
Beachcomber66Graduate10

Outstanding run UNM! Underlines why I keep my eyes on my watch. A nice comfortable feel doesn't tell me the whole story; stride length is a huge influence on my running pace, but 1.13m didn't feel a lot different to .95m.

Main thing is you did it and emerged in one piece. Fantastic 👏👏👏👏👏👏🥇🥇🥇

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Beachcomber66

Thanks... hopefully no DOMS and I’ll be happy!

Of course this means that I should be able to nail 25 for 5k soon, I’d almost forgotten that was one of my goals. My breathing was great today though... toxic 10 must have been having a lie in 🤣

Granspeed profile image
GranspeedGraduate10

Well, it sounds to me exactly the right way to enjoy a run! 😊👍🎉 I think we can get too hung up on stats as we go, and still I love to look at them after the fact. So you were playing my game here, albeit further and faster than I can consider. But if you enjoyed it, and you did, what could the stats be but icing on your cake?? Well done you. Wholly admirable. 👍🎉👏🏼

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Granspeed

Coach Bennett said in the run that the only difference in a first time 10 miler and an elite athlete was some numbers... and we all have many more things in common. Next run is gonna be with the pacer turned on though, a nice gentle and slower run will be needed!

Thanks for you comments... now the shock and panic is wearing off I’m pretty proud of the run.

backintime profile image
backintimeGraduate10

Sounds like a good run...I bet you're happy, rukes broken or not

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to backintime

Getting there... happy will come if my legs don’t hate me tomorrow 🤣. Pretty proud of the run though... but I need to stick to the rules a little better!

backintime profile image
backintimeGraduate10 in reply to UnfitNoMore

If it was an event you would have given it your all...many training plans take you to a couple of km or more less than event distance and people run the event faster than training.

I think it's guideline that from time to time can be slightly infringed, but generally should be kept in mind

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to backintime

Good point... I was supposed to be going to 15/16 miles before the HM, but my groin strain and virus put paid to that, so I’m approaching it like a marathon would have to be done I guess. The only difference between that day and now is if I get injured now, there is no HM!

backintime profile image
backintimeGraduate10 in reply to UnfitNoMore

True dat. I always do my long runs slowly but don't let the fact that you unintentionally did it spoil your achievement.

Before all this tech you wpuld probably have done it a lot more ; )

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to backintime

I used to do it about once a week 🤣 huge shoutings at from my coach were not unusual!

cm1987 profile image
cm1987Graduate10

That’s amazing! Well done!

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to cm1987

Thanks. Shouldn’t have done it that way though... was supposed to be a nice slow run.

Maddee_6333 profile image
Maddee_6333Graduate10

Sounds like a great run 😍

And it’s not like you did it on purpose.

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Maddee_6333

Thanks, I used to get shouted at by my coach for these types of runs... my inner teenager may be out again 🤣. Still, last year he got me injured, this may not be so bad... locking him away again though!

Maddee_6333 profile image
Maddee_6333Graduate10 in reply to UnfitNoMore

Sounds wise. Injury is not a thing we want.

AlMorr profile image
AlMorrGraduate10

Congratulations UNM, excellent run for you today, just look at that 10K time, 67 minutes for your previous 10K to 51.52 today, fantastic, now have a few days rest then train or consolidate your runs for 3rd November. 😊 🏃🏾

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to AlMorr

Thanks... yeah, 15 minutes off my PB was a surprise and a half! Last week of the plan propped coming up and then a couple of short slow ones in the last week.

WillowandSola profile image
WillowandSolaGraduate10

Wow i’m so impressed and it just goes to show if we are not too hung up on speed we fly along without realising it

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to WillowandSola

Thanks. At the start of the month I decided to drop all the speed work on my plan and just run those sessions easy. This was primarily because of my injury at the start of the plan, so the long runs were behind the ideal and were much more important going forwards.

I remember the advice that the easiest way to go faster is to first go longer when I was starting out on C25K... seems that’s now proven!

WillowandSola profile image
WillowandSolaGraduate10 in reply to UnfitNoMore

Definitely proven, works for us too, what feels like a slow jog is way faster than our first few runs that felt like fast sprints

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to WillowandSola

So much more pleasant than sprint intervals too!

Those first few runs still give me nightmares... and W1R1 remains my hardest ever run.

WillowandSola profile image
WillowandSolaGraduate10 in reply to UnfitNoMore

Oh yes I remember my loud gurgly breathing and Willow bent double gasping for breath and thinking oh crap I’m going to kill him lol his breathing is still better than mine

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to WillowandSola

How do any of us get out to do run 2? I’d be so easy for us to say “no, not for me” and never run again!

WillowandSola profile image
WillowandSolaGraduate10 in reply to UnfitNoMore

I got home from work two days after run one thinking blow this i’m not going i’m shattered and stressed to find Willow ready with a cup of tea in shorts saying are you going to get changed or drink your tea first? i thought for fiddles sake i’ve been on my feet best part of 25 hours and been told i’d forgotten to do something so felt pretty rubbish at said job but we went and i came home having wiped out the stresses of work and was hooked

Mind you i’d rather Willows job some days being a musician playing music and singing means he’s rarely stressed lol

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to WillowandSola

I’m sure it’s not all glamour... sometimes these musician types have to drink too 🤣

That second run story is great... one for my “recall these on tough runs” collection. People here get me through all the hardest ones.

WillowandSola profile image
WillowandSolaGraduate10 in reply to UnfitNoMore

Yes me too when i can’t be bothered i come here and read a few posts so motivating

He’s so laid back if you gave him a drink he’d be asleep lol

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to WillowandSola

Usually I drive to a run, change shoes, and then have a quick peek on here... if anybody has just finished a really tough run that gives me something to follow... and fortunately there’s always newbies on C25K so it doesn’t take too long to find one!

WillowandSola profile image
WillowandSolaGraduate10 in reply to UnfitNoMore

It’s a great place for motivation and great when people comment on our achievement too i think without it we wouldn’t have come so far

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to WillowandSola

... and now here you guys are, inspiring many more runners as they start their journey. That’s what it’s all about.

WillowandSola profile image
WillowandSolaGraduate10 in reply to UnfitNoMore

Yes very true, and Willows nearly recorded his New Year song which is a dance track so we doubt it’ll go on our run playlist

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to WillowandSola

Could be good for warmup though!

WillowandSola profile image
WillowandSolaGraduate10 in reply to UnfitNoMore

It’s quite jiggly but is nearly done and is good, he doesn’t alway sing on his tracks so a treat for me when he does

Fabulous450 profile image
Fabulous450Graduate10

You’ve done an amazing job UNM! Those times are spectacular!! Well done you! Wonderful achievements. Enjoy that rest! 🤩🤩🤩🤗❤️

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Fabulous450

May sleep well tonight! Thanks

JonathanP profile image
JonathanPGraduate10

Tut tut UNM - but well done !😀

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to JonathanP

Thanks... I’ll be good next run 🤣

Katnap profile image
KatnapGraduate10

Run slowly to go faster.... Works every time!

🐱 Katnap 🐱

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Katnap

When I look at the splits, best 5k was across the 10k point, Miles 6&7 were the fastest, and my fastest 10k was the last 10... so I just need a 6 mile warmup jog at parkrun 🤣🤣

BaddieThePirate profile image
BaddieThePirateGraduate10

So speedy, well done you!

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to BaddieThePirate

Thanks Baddie, back to normal running this week I think! Legs don’t hate me today though, which was a surprise.

oops and secret great in a way! I think though most importantly, you didn't try to run fast and you were clearly running at a pace that was comfortable to maintain so I wouldn't worry too much. Hope you are ok after it though!

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Couchpotato2

Thanks, This is all very true and everything still feeling great, so a little run tomorrow and it’s back on with the watch!

Sometimes your body needs a little stretch (faster run). When is HM?

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Couchpotato2

The 3rd... one more long run and then taper

Oh quite soon so take it easy! That’s come around fast.

Chris141 profile image
Chris141Graduate10

Some people say rules are there to be broken. Others say rules are there for a purpose and OFC they are. But I think one rule to really follow and obey is listen to what your body is telling you. Clearly it was telling you this time I feel great. That’s what matters! Well done! Be proud!

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Chris141

Thanks. Body is all feeling great still, so I think I have “got away with it.” I think I’m getting paranoid about injury as the HM is very close now... but I tend to get myself injured on rest days if anything 🤣

Well done you! 👏👏👏

You know as well as anyone that some days our runs are inexplicably rubbish and some great. You've been lucky enough to have a great one. The stars very much aligned! Take it, hold it close, remember they don't come around too often 😉 xx

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply to Jogunlikely

Thanks... and good thinking, set all the records when the stars are aligned so I’m good to relax as they all say 2019 on them now!

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