It's Week 4 of Ju-ju-'s Magic Running Plan!!! 😄

[roseabi]

Hey Magic People!!!!

We're nearing the halfway point now! Let us know how you're feeling about your running so far.

Who’s doing parkrun tomorrow? Tell us about your local parkrun!!

See the pinned INFO POST for all the Magic Running Plan details and useful links 😊

healthunlocked.com/bridgeto...

★★ THIS WEEK’S RUNS WILL BE:

Distance runs (to be completed in any length of time)

★ 4 km

★ 5 km

★ 8 km

Timed runs (for those not yet ready to do the distances in the 10k Plan)

★ 20 minutes

★ 30 minutes

★ 50 minutes

Please make sure you are warm before exercising - have a 5 minute+ brisk walk before you begin your run (the warm-up walk DOES NOT count as part of the time/distance in the plan, so you will need to allow extra time for it), and if you are going to try some faster intervals within the run ideally you should have been jogging for at least 5 minutes before you start them. After your run is over, finish off with a nice, reflective, cool-down walk.

★★ INTERVALS

AND WALKING BREAKS

★ A couple of people were asking last week about interval training, and how we can justify taking walking breaks during our runs. I have included some extra information about this in the Info post, and I include it here also.

★★ YOU MAY LIKE TO TRY RUNNING INTERVALS AND/OR HILL REPEATS DURING SOME OF THE SHORTER RUNS ★★

HERE ARE SOME SUGGESTIONS FOR HOW TO DO THIS:

★ Do EITHER speed OR hill intervals in one week rather than both - give yourself a chance to recover

★ Choose to add some speed intervals into one of your shorter runs. roseabi's simple intervals (see below) for example, will fit into the shortest run on the plan. The NHS C25K+ podcast will work with a 30 minute run. Or why not try alternating your paces during parkrun?

★ If you are living in a hilly area, many of your runs may include some hills! Hill work is great for building strength and stamina, so go for it!

★ WALK BREAKS: OK, I'll let you into a secret - it's fine to take a little walking break every now and then! Particularly when you're going up a steep hill 😄 Yes, it is good to try and keep running, but if you take a rest every now and then YOU ARE STILL A RUNNER, and you are much more likely to continue to be a healthy runner! Elite runners take rest breaks during workouts, and so do I 😊😊😊

This does not mean that you should give up and walk TOO easily though - keep challenging yourself to run a little bit further, and eventually you will need fewer rests.

Note about walking during intervals training: You may need to walk some of the recovery intervals if you are struggling to recover, say if it's a hot day. But generally, the recovery intervals will be taken at an easy jog.

★★ Here follows some information about how to run intervals:

★ 30-20-10 Intervals

runnersworld.com/training/a...

★ roseabi's simple intervals

- 5 minute jog

- 4 x [30 second fast intervals - with 3 minute recovery jogging between each interval]. Miss out the final recovery jog, and finish with another...

- 5 minute jog

★ Fartlek intervals

en.wikipedia.org/wiki/Fartlek

★ C25K+ SPEED podcast - a lot of people like using this simple intervals routine:

nhs.uk/live-well/exercise/c...

★ INTERVALS TIMER APPS

★ Jog Run Sprint: jogrunsprint.com/ (iOS only)

★ OR search in your app store for "interval timer" "tabata" etc.

★ Also please remember that speed workouts are not essential! 💗

★★ THIS WEEK’S EXERCISE IS ECCENTRIC HEEL DROPS!!!

This is a favourite of mine, which I am constantly recommending to everyone like a broken record 😄

It strengthens the calves, Achilles tendons, plantar fascia, and toes. It is often given as a rehabilitation exercise, particularly in cases of Achilles tendinopathy, but it is well worth getting into the habit of doing it often - even daily! I'm hoping you will all find this a fairly simple exercise that will give you a break in your routine for five minutes a couple of times a day - win win!!!

★ Here is my information sheet:

drive.google.com/file/d/1JM...

I recommend you have a search on YouTube if you would prefer to see a video demo.

★ Reps: 5-15 heel drops per leg with knee straight, 5-15 heel drops per leg with knee bent

★ Frequency: At least 3 times per week, AND you can include them in your circuit of planks, squats, and bridges 😊😊😊😊

★★ Have a great week, and enjoy your running!

roseabi & UnfitNoMore xx

November 29th, 2019

Last week's post:

healthunlocked.com/bridgeto...

[Grannyhugs Graduate10]

Hi roseabi I'm one of the Christmas Crackers 🎄group and should be way ahead of you by now however your group are quickly catching up 🏃‍♂️🏃‍♀️ so I thought if you dont mind I'd just post here. I've had a frantic fortnight putting out house 🏠 on the market so what with 15 hrs gardening ⚘🌱 last weekend, not sleeping 🥴through over active adrenalin boosted brain and now a bit af a chest infection🤧 I'm behind schedule. I've completed the 5k of week 6 in torrential☔ rain. Was due to do 4k today but as I'm chest will let that clear. The 9k with a bad chest and snow🗻 back on our close mountains is not going to happen any time soon. For once I'm listening to the advice a give others and looking🥰 after myself. Happy running everyone you'll soon catch me up on the plan and overtake me with speed no doubt. 😀

[roseabi in reply to Grannyhugs]

I love it that you've posted here!!! 😍😍😍

Well done, sounds like you have really been up against it! Take care of yourself with that chest infection - running can always wait xxx

[Grannyhugs Graduate10 in reply to roseabi]

Thank you, I've fallen out of love with running and sure it's actually just because I'm doing too much other stuff. Also the speed at which I went from non runner in August to aiming for 10k by Christmas but I will make that deadline just not on 3 runs a week. Christmas morning may be week 9 10k whether I've done that weeks 2 short runs or not 😉🤞

[roseabi in reply to Grannyhugs]

I admire your spirit, but please be sure to give your health and wellbeing priority! If you don't make 10k by Christmas it will not be the end of the world 😊😊😊

[Grannyhugs Graduate10 in reply to roseabi]

Absolutely, I've signed up for race at the end of May so that's forever away. May even have sold and moved by then, exciting thought. Looking forward to all my new running routes when I move, been testing some out each time we visit family. Run happy 🏃‍♀️🏃‍♂️🥰

[roseabi in reply to Grannyhugs]

😘😘😘

[Hidden in reply to Grannyhugs]

What a busy week, no wonder you don’t feel like running. I hope your chest gets better soon and the house sells real quickly. What an exciting new year ahead. Good luck reaching the 10k at Christmas.

[Grannyhugs Graduate10 in reply to Hidden]

Thankyou Hidden busy indeed. -2 out and as I cough to my husband saying I think I'll go for a short run I got told - maybe not. He's right of course, just walking outside started the coughing again brrr. On the bright side house advertised at 4 last night and 1st viewing arranged 10mins later for tomorrow. Good to see people looking at this time of year.

[Hidden in reply to Grannyhugs]

Look after yourself and you’ll get better faster. Fingers crossed for the viewing, what a fantastic start!

[Grannyhugs Graduate10 in reply to Hidden]

If I'd gone for time instead of distance I'd be there already so I'll maybe grab that badge and concentrate on selling the house 😉 happy running

[Buddy34 Graduate10 in reply to Grannyhugs]

Hello Grannyhugs hope you're felling better soon and good luck with getting your house sold .

It's-6 here this morning .🤗

[Grannyhugs Graduate10 in reply to Buddy34]

Thank you Buddy34 im trying not to pin too much hope on 1st viewing. Goodness that's way colder than here, but I am on the coast so that helps keep temperature up a bit. The mountains look glorious with the sun and snow, I will miss this view so much but being closer to extended family will be fantastic. Hubby just off running, I'll make a pot of soup for his return. Happy running

[Buddy34 Graduate10 in reply to Grannyhugs]

Oh yes home made soup , nothing to beat it 🤗

[Milajayne Graduate10 in reply to Grannyhugs]

Hey sorry to hear you aren’t feeling well. Take care and hopefully you will be fighting fight soon and eager to get the runners on.

We are pretty much at the same point,

I finished week 5 today with a 50 min run: about 7.2k.

Can’t get running again for week 6 run 1 (30 min maybe?) until thurs as husband away until then and so I’m either working🤨 or have the 4 yr old 😀. X

[Grannyhugs Graduate10 in reply to Milajayne]

Thank you, so frustrating as I feel fine, just a really chesty cough. You have a good week, dont over do things. Enjoy Thursday's run.

[FatterPenguin Graduate10 in reply to Grannyhugs]

This plan is brilliant but if you get struck by illness or injury it can be so disappointing and frustrating. I had to take a couple of weeks out and I was terrified that I'd lose all my running ability, but fortunately that didn't happen.

I think once your chest infection is cleared up you'll find running the best stress relief as you go through selling your house. 😊

[Grannyhugs Graduate10 in reply to FatterPenguin]

Thank you, weather improved, coughing stopped heading out for slow 4k later.

[Achy4days Graduate10 in reply to Grannyhugs]

Sorry to hear that you got a chest infection. I had one earlier this year after running in sub zero temperatures and it put me off running for 2 months. It was thoroughly unpleasant. But then it felt absolutely marvellous to be able to breathe so deeply when I went out for my first post-illness run. Please wrap up warm, get well and have many happy runs soon!

[Grannyhugs Graduate10 in reply to Achy4days]

Thank you. Just back from a well wrapped up slow 4k after 9hrs sleep with no coughing. Just posted.

[Achy4days Graduate10 in reply to Grannyhugs]

Wow! Great work!

[Debston Graduate10]

I'm planning to finish Week 3 with the 5km run at Parkrun in the morning. My local Parkrun is at Bedgebury Pinetum and is pretty hilly! So no speed work for me, I will just think about how much good those blooming hills are doing me... I did the 10km trail there on Wednesday and got to run DOWN the hills instead which was fun!

[roseabi in reply to Debston]

Awesome!! Yes, keep thinking about that 😄😄😄

[Grannyhugs Graduate10 in reply to Debston]

All the best for those hills 🏃‍♀️👍

[Hidden in reply to Debston]

Good luck for the ParkRun.

[Debston Graduate10 in reply to Hidden]

Thanks, just finished. It was a very cold start but soon warmed up!

[Hidden in reply to Debston]

Well done. I’m not even dressed yet! 🤣. Isn’t it satisfying to get out and run first thing and feeling slightly smug for the rest of the day!

[Debston Graduate10 in reply to Hidden]

😂 It really is! I wish I could bottle that feeling, would make a fortune - Eau de Smugnesse!

[trogdelight Graduate10]

No parkrun for me this week as I'm standing in a cold field watching some 7 and 8 year olds kicking a ball about. My local one is Maidstone, which I have done 5 times now. It's mostly flat and by a river with a view of Allington Castle. It finishes at Kent Life museum and running past the ducks up a hill. The only thing I don't like about it is that some of the tow path is very narrow. I'm planning to do some parkrun tourism soon but for this week i'll just enjoy a local run instead.

[Grannyhugs Graduate10 in reply to trogdelight]

That route sounds very inviting, hope you get to run it soon.

[roseabi in reply to trogdelight]

Gosh, that must be awkward on the towpath!! Hope you survived the football xx

[trogdelight Graduate10 in reply to roseabi]

Football wasn't actually too cold this week. Plus, it meant I could do the long run today instead so feeling smug that 8K is already under my belt.

[roseabi in reply to trogdelight]

Great stuff, well done!!!

[Brooko Graduate10]

30 done tonight with slight hangover from first Christmas bash. Took it slow and did 4K and feel so much better. Ready for 50 mins Sunday first thing. No hangover for that one 😝

[Hidden in reply to Brooko]

Well done and good luck with your 50 min run.

[Footleg 60minGraduate]

Hi Rosabi and all the 'doing the JuJu Planers'!

Doing my first ever Santa Dash in Liverpool tomorrow! 🏃‍♀️🎅 😄 Really looking forward to it as a change because I always run by myself. It will be my 5k / 30 min run for this week (it will take longer than 30 mins but as we're up to 50 mins this week it will have to count as 30 mins).

I must admit that doing the timed JuJu's does feel like cheating, I wish I could grab that 30 min 5k. I think I'll only be running 8k in an hour after Christmas..... But to run for 60 minutes will be an achievement, something I would never have even thought of until 2019, my 'I'm a runner now!' year 😊

[Hidden in reply to Footleg]

Enjoy your Santa Dash. The times plan definitely isn’t cheating and as you say running for 60 minutes is an amazing achievement. I often have to remind myself that I couldn’t even run for 1 min in June.

Have fun 🎅🏻🎅🏻🎅🏻

[Grannyhugs Graduate10 in reply to Footleg]

Good luck tomorrow

[Cantbelieveit 60minGraduate in reply to Footleg]

Good luck! The Liverpool Santa Dash looks a lot of fun, maybe next year for me 🤞

[roseabi in reply to Footleg]

Santa Dash? Awesome!! You must post with a picture 😊😊😊

Not cheating by any means, it's all part of the training xxx

[FatterPenguin Graduate10 in reply to Footleg]

I ran 8K yesterday and it took me a lot longer than an hour - you are doing great! 😊

[Saxart Graduate10]

This week has been another busy week. I forgot to take my barcode to the Parkrun today but I stayed infront of the 32 pacer so hopefully it would've been a great time!!! I've decided to set my 2020 goal by booking myself onto the Bristol 10k in May, so I'm hoping to be more comfortable running the distance by then.

[roseabi in reply to Saxart]

That's all brilliant!!! How exciting to have booked your first race xxx

[Brooko Graduate10]

60 min 7k done 😘

[roseabi in reply to Brooko]

Wow, well done!!! I've given you a badge 😊😊😊

[Brooko Graduate10 in reply to roseabi]

Thank you 😍

[SueAppleRun Graduate10 60minGraduate]

We aren’t doing so well with the magic plan so think we will bow out and maybe pick it up again in spring

Work is mad going towards christmas and only running a couple of times a week

Good luck magic runners

[roseabi in reply to SueAppleRun]

Sorry to lose you this time, but looking forward to seeing you running 10K next year! xxx

[SueAppleRun Graduate10 60minGraduate in reply to roseabi]

Thank you, when i did five and a half k i wanted to carry on a bit and get to 6 so it won’t be long until we increase, i have to keep Willow slow though or his hip niggles

[FatterPenguin Graduate10 in reply to SueAppleRun]

I had to stop and restart due to injury - it's tough but you'll be better than ever in the Spring. Keep healthy! 😊

[SueAppleRun Graduate10 60minGraduate in reply to FatterPenguin]

Thank you and you too

[FatterPenguin Graduate10]

Thrilled that I managed to run 8K on Monday! Even better I was able to run in daylight, which meant I could go in the local park 🌲🌳🌲. I know a few people on here have felt energetic and when they reached 8K they carried on running and reached 10K ....not me! The second Strava announced 8K I stopped - still not quite sure how I managed to run so far. My legs almost felt stuck in the running position - I find it so odd that I can run for a long time but then walking home is so hard!

It is so much nicer running in daylight at this time of the year, but this Monday was a one-off, back to evening runs for the rest of my long runs in this plan.

[roseabi in reply to FatterPenguin]

That's wonderful - well done!!!

[Brooko Graduate10]

Hi I am flipping from the time plan to the distance one as I did the 60 mins. Still can’t believe I am going for 10k on or before New Year’s Eve!!! Who do I need to tell. I feel the need to commit 😂

[roseabi in reply to Brooko]

Well done, that's fabulous - you can do it!!!

Tell everyone!!! You could write a separate post on here, and you could tell people on any other social media you use!

[Brooko Graduate10]

8k done. God knows how it took everything I have. 🤪💕

[roseabi in reply to Brooko]

Great work!!!