It's Week 6 of Ju-Ju-'s Magic Running Plan!!! 😄

[roseabi]

Hi Magic People!!!

It's Week 6 of the plan, and the finish line is starting to appear on the horizon!

Hope you're keeping your chins up this week, and have been wrapping up warm on your runs - how's it going?

You may be wondering where UnfitNoMore went! I'm afraid he is off dealing with life at the moment, you know how it can be sometimes. We miss him though, and hope he will back with us soon - wishing you all the best, UNM ❤️❤️❤️

★★ THIS WEEK’S RUNS WILL BE:

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

★ 4 km

★ 5 km

★ 9 km

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

★ 20 minutes

★ 30 minutes

★ 55 minutes

Please make sure you are warm before exercising 😊😊😊

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

healthunlocked.com/bridgeto...

★★ THIS WEEK'S STRENGTH MOVE IS... PUSH-UPS!!!

Or press-ups if you prefer 😊

★ Another upper body exercise, this one is the perfect do-anywhere bodyweight exercise for arms, core, chest, and back!

Here is my description of push-ups: drive.google.com/file/d/12a...

★ Try to do 5-15 push-ups

★ When? Do them when you're home after your run, or at any time! Just warm up first - march on the spot for one minute swinging your arms strongly.

★ OR put all the strength moves together into a routine, as a cross-training workout on a non-running day:

- Warm up

- Planks: 30 seconds - front, right-hand side, left-hand side (or your preferred version)

- Squats: 10-15

- Bridges: 20. Finish with an opposing stretch: hug knees to chest and rock gently for 30 seconds

- Eccentric heel drops: 5-15 with straight leg, 5-15 with bent knee, each leg.

- Push-ups: 5-15

End there, or take a 2 minute break and go through all the exercises again. And then maybe a third time 😊

★★ KNEE STRENGTHENING EXERCISES!!

★ Are your knees feeling the strain? Many VRBs have recommended these strengtheners from the NHS website:

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

★★ HERE'S THE LOVELY JU-JU- talking about strength and cross-training:

youtu.be/bqKDkXoU9VE(Not working as expected?)

... and bringing us a little sunshine 😍

And don't forget that our sister-community, STRENGTH & FLEX, has lots of great suggestions for strength work and cross training you can try!

healthunlocked.com/strength...

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

roseabi, ju-ju- & UnfitNoMore xx

December 13th, 2019

Last week's post:

healthunlocked.com/bridgeto...

[tiggs1 Graduate10]

My week 6 runs are hopefully going to be 9km on Monday, 4km on Thursday and then 5km on Saturday to finish the week at Parkrun I am going to the gym Tuesday, Wednesday and Friday and swimming after each gym session with an aqua fit class thrown in on Tuesday and water pilates on Friday

I am really starting to feel the benefit of my gym sessions and will add some push ups into my workout next week.

[roseabi in reply to tiggs1]

Wow, that's fabulous - well done!!!

[Hidden in reply to tiggs1]

Wow that’s some commitment, well done!

[Achy4days Graduate10]

I haven't completed Week 5 yet as life/weather/soreness got in the way. But I've now gone and signed up for the London Winter 10k Run (9th Feb) already! 🙈 Here's hoping I can get to that coveted 10k in January! 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

[roseabi in reply to Achy4days]

Awesome! You can do it!!!!!

[Hidden in reply to Achy4days]

You can definitely do it, you have loads of time!

[Achy4days Graduate10 in reply to Hidden]

Thank you so much Roseabi and Rainbow! I have difficulties completing the 5k this week but your encouraging words is making me want to go out there and run again!

[FatterPenguin Graduate10]

Just finished week 5 with a PB at Park Run 🏆😊

We had an added treat of free bananas and t-shirts at our Park run today, so that's the Week 5 reward sorted as I'm running out of money! 🤣

Really looking forward to running 9K next week as after the 8K last Monday I now believe I am capable and strong enough to do it 🏃🏻‍♀️👊

[roseabi in reply to FatterPenguin]

How lovely - well done!!!!

Yes you can!!!!!!!!!!!!!!!!!!!

[FatterPenguin Graduate10 in reply to roseabi]

Bit fed up, not feeling very well and seem to be going downhill. Did debate running but think I have a temperature so decided better of it. Hope I pick up quickly so I can continue with the plan. 😥

[Hidden in reply to FatterPenguin]

So sorry to hear that, I hope you feel better soon. I know you want to get to the end of the plan but it will still be there when you’re feeling better. Take good care of yourself.

[FatterPenguin Graduate10 in reply to Hidden]

Thank you, I've overdosed on garlic capsules (tip from my pharmacist) and I seem to have halted this bug's progress., but not up for running yet 😊

[Hidden in reply to FatterPenguin]

Interesting recommendation and glad it’s working. Get some good rest and try to enjoy it.

[JaoJao Graduate10]

Hey Roseabi! Still sprinkling your magic everywhere! Just dropped in to say hi and how ecstatic will this cohort of juju runners be when they hit 10K?!?! It’s going to be the best Christmas present to themselves ❤️

[roseabi in reply to JaoJao]

Hey, superstar Graduate!! It certainly is xxx

[Brooko Graduate10]

In 2 weeks only managed 2 runs due to virus after virus after blooming virus. Today I did 4.6 km and it felt like the 8k I ran before I got ill 😷 but felt good to be out.

The other day feeling depressed by no running I may or may not have eaten a whole box of mince pies with milk. So I need to get back on the running or I will look like Santa.

I hope to build back quite quickly but I am not sure I can get to 10k by the 31st December as planned.

To be fair after starting to run on 5th September I am very happy to be able to run for over an hour. pop out for a 5k and do the odd 7 or 8 k on a week end. It really is amazing to me.

I hope all you other magic planners are crushing it but if not remember you are amazing for being runners at all 😘

[roseabi in reply to Brooko]

Sorry to hear about all the viruses, I feel your pain!! Don't worry about the down time, or the mince pies - it is Christmas after all! You will get there, and if it's a little after the 31st so be it, so fabulous!!! xxx

[Hidden in reply to Brooko]

Sorry to hear you have been unwell. It’s such a pain at this time of year and very frustrating when you want to get to the end of the plan.

However, you have done amazingly well in a really short space is time so you will definitely get there very soon.

As for the mince pies 😋 I’m with Roseabi, it’s Christmas! Anyway you’ll be back out there soon running it all off.

Take care of yourself.

[motherduckling Graduate10]

We have had a bit of a heatwave in my neck of the woods (three consecutive days over 40 degrees C) which has hampered my running just slightly - I couldn't even bring myself to head out at 7am as it was already over 30. So now I am a couple of runs behind, but I should be able to make it up running every second day for the next couple of weeks, now that it is slightly cooler!

[roseabi in reply to motherduckling]

Wow, that's warm!! Good luck - you can do it!!! xxx

[Hidden in reply to motherduckling]

I am so impressed with your running I just couldn’t do it it that heat so really well done. It’s a fantastic effort. 🏃‍♀️🏃‍♀️🏃‍♀️

[Hidden]

Hi. I’m at the end now and it feels a bit weird. I did my second 10k on Saturday and it was an official run with a medal which was nice. I ran at Eaton Dorney Lake which was lovely although really windy.

My plan now is to start tackling some hills, do some work in the gym and then maybe join a running club. There is one attached to my gym/yoga studio and I have met a couple of people who seem really nice and about my level, although they have done hill work.

After that build up to 10 miles for the GSR next October, so plenty to keep me focussed and moving forward.

Who knows but 10 miles isn’t that far off a half marathon so maybe that is in my future somewhere. 😀 It sounds ridiculous but when you look at where we all started and where we are now it seems that anything is possible!!!

Happy and healthy running everyone.

[Achy4days Graduate10 in reply to Hidden]

Congratulations and well done! That's some nice wholesome training ideas you have there. Here's to years of happy and healthy running!

[Hidden in reply to Achy4days]

Thank you. I have really surprised myself and lots of others this year!! 🤣

[roseabi in reply to Hidden]

Wow, great plans!!!

It doesn't sound ridiculous at all xxx

[Hidden]

Yes I do need a goal and a plan to keep me focussed! 😊