2nd 10k

[Sp81]

So after not running since last Tuesday due to a dodgy neck/ shoulder. A few lovely VRBs suggested some exercises, all I can say is WOW and thank you. Shoulder eased up a little today so ventured out left my woofer at home and ran with a friend ( normally a lonely goat+dog). A much slower pace than usual and was a nice chatty run. Time was 1hr 25. But was truly perfect for all the right reasons. I enjoyed it, it was comfortable, it was social.

Cross fingers I don’t ache too much at school tomorrow.

My next goal would be 10 miles. Any tips? Feels like a BIG challenge.

[Buddy34 Graduate10]

Great your feeling better and got out and ran your 2nd 10k. 😊😊

[Sp81 Graduate10 in reply to Buddy34]

Thank you buddy34. It’s still not quite right but my legs were begging me to get out there. My friend did the traffic checking for me! 🤣

[JaoJao Graduate10]

Pleased you are feeling better! I would say consolidate the 10K for a few weeks including a short run and a 5K run in the week. Then follow an incremental increase plan to get you to 10 miles

[Sp81 Graduate10 in reply to JaoJao]

Thank you. JaoJao

I’ll give it a go.

Park run Saturday a short run mid week and long run Monday will be my plan for now. 16k doesn’t sound as crazy as it once did.

[UnfitNoMore Graduate10]

Nice run... a more relaxed slightly slower long one is hard to beat.

10 miles is just a case of some gentle progression, and probably in run hydration if you’re not already running with water. It’s a big challenge, but it’s not as big as 0 to 10k and every km you add is a less significant proportion of your run. You conquered 5k, 10k is done... you can do anything... 16.09 isn’t that far away.

[Sp81 Graduate10 in reply to UnfitNoMore]

Thank you unfit no more. I haven’t been running with water so great advice thank you xx

[Fabulous450 Graduate10]

Sounds perfect Sp81! Well done for resting and getting back out there stronger. I’m sure your 16k won’t be too long away! Brilliant. 🤩❤️

[Sp81 Graduate10 in reply to Fabulous450]

Fingers crossed xxx

[Franglaise Graduate10]

Well done....for 10 miles I just added a mile a week on a run where I felt good....I stuck on 8 miles a few weeks until I felt like progressing.

[Sp81 Graduate10 in reply to Franglaise]

Thank you franglaise. I’ll certainly give it a go on days there’s just a little more in the legs xx

[cheekychipmunks Graduate10]

Well done! A chatty 10k is pretty amazing! 👏👏

I just carried on in the same vein to get to 10 miles personally - by adding about a km to my long run every couple of weeks. It was very doable. Make sure you strength train too and maybe pop in some intervals on one of the other runs. 😀

Have fun! 👏

[Sp81 Graduate10 in reply to cheekychipmunks]

Intervals is a good tip. Thank you x

I’ve just downloaded strength and flex podcasts to try on non run days

[Deals1 Graduate10]

yaaaayyyyyy. well done! and talking and enjoying it is even better

[Sp81 Graduate10 in reply to Deals1]

My friend and I were chatting in the staff room at school today and we are going to try and make it a more regular thing and she has even agreed that we can progress slowly to 10 miles together. So happy 😀

[Jazzyrunner Graduate10]

That’s fantastic! I’m also impressed that you manage to run with your dog. I think mine would just get right under my feet!

[Sp81 Graduate10 in reply to Jazzyrunner]

Thank you jazzyrunner.

She certainly did in the beginning but built her up slowly and now listens for cues. (Most of the time 🤪)

Always end with sniffy time 🐶 her favourite activity x

[Jazzyrunner Graduate10 in reply to Sp81]

Perfect! Good planning I think - maybe I can take mine if I put the work in 😁

[JonathanP Graduate10]

Well done! Similar to others, after consolidation at 10k, I continued with my 2 x 5k runs per week and added 1km to my 'long' run as I felt like it - relatively painless!😀

[Sp81 Graduate10 in reply to JonathanP]

Thank you jonathanp. Still feels surreal I’ve got this far. I’m looking forward to giving it a good go xx

[Franglaise Graduate10 in reply to Sp81]

It will happen if you,want it to and it sounds like you do....so much easier,with someone else also.... im impatient hence the mile per week added rather than km...but my running legs are built and I go out running most days......