I have been saying that I would be running a 10K today, 3rd January on the 10th day of Christmas, well I started off fine with my Metromone app at 170 beats/cadence /steps a minute hoping to get a sub 70 minutes time, around 68/69 minutes., the first 2K went OK with a 6.30km pace, however, from kilometer 3 to 5 I knew it was not on to run 10K, I struggled to get to 5K in a time of 35,17 which is the first +35 minutes 5K for ages, just stopped there and then, if I had continued on I would have been on the IC for a little while.
I will give 10K a miss until Spring and start again with a 6K run, then a 7K run on a weekly basis, with 5Ks as well, that was the bad news, the good new is that my Vitality Parkrun t shirt arrived today and I will be wearing it at parkruns and other 5K runs 🏃🏾 I do.
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AlMorr
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Disappointing not to get your 10k on the 10th day of Christmas, but very sensible and wise to do what you did!
Enjoy wearing your Parkrun tshirt! I'm going to do a Parkrun tomorrow. It's only my 2nd every, but looking forward to it! I'll make sure I get near the front this time and avoid dogs and prams 😂
Thanks for the reply AliHC, I will NOT end up on the IC, however, IF I had continued with that run today beyond 5K I could well have, when Alexa the auto voice announced at 5K a slower time than I had ran on Sunday I stopped as my legs were getting sore, at least I can run at a parkrun or another 5K's soon in my new T-Shirt, however, I won't be at a parkrun until February, just giving the month of January a miss from them, I will still be running, I'll probably restart training for the 10K distance in April by gradually increasing the distance starting at 6K and gradually getting back up to 10K.
I know never to use the F word, I am always telling people that it is a practice run, however, as I have already ran 4/10K's and I am a graduate10, the only word I could think of was fail, I had intended to run the full distance but before 5K I knew that 10K was out of the question, just got to 5K and stopped, anyway, I won't end up on the IC, I will be running another 5K soon, but it won't be at a parkrun as the next parkrun I will be at is in February.
Never a 'fail' - you know that! Was it feeling painful or just not feeling quite right? Either way, very sensible to listen to your body and stop. Enjoy wearing your new Parkrun t-shirt next time you run and remember to post a photo!
I couldn't think of another word, as I have already ran 4/10K's, it wasn't as if I was practising for a 10K, at 4K my legs just seemed to go, the split times for kilometres 1. 2 and 3 were 6.21, 6.44 and 6.52 but after K3 to 4 was 7.11 and the sore leg kicked in from K4 to 5 with an 8.06-kilometre pace, I just knew at 5K to stop or I would have got injured if I had carried on longer, just one of those runs that are difficult to predict how they will end up, at least when I got home my Vitality 5K Parkrun T-Shirt had arrived in the post.
Oh AlMorr sorry to hear you didn't reach your 10k you were so keen. That was a cracking pace you set for the 1st 5k. Enjoy your gradual build up again for that 10k in spring time
Thanks Grannytobe, I suppose it is the first run since I graduated from C25K that I did not finish the distance that I intended to run, I am sure that I could have ran a 10K last Sunday afternoon, my 5K time then was 33.31 with today's being 35.17, but the big difference from Sunday to today was the pace between the the 4th and 5th kilometer, on Sunday it was 6.42, today it was 8.06 with the legs beginning to wilt, yes it was a wise move to call it a day at 5K, I suppose today's time for a 5K at 35.17 under those circumstances was reasonable.
Understand your disappointment but pleased to hear you listened & reacted to your body so you are able to run another day! January is just about pure enjoyment, running for the sake of running without any pace or time pressure. Total respect ✊ Have fun out there 😊👍
I will have fun out there Vegout25, I am NOT on the IC, I will be running my usual at least two runs a week, sometimes a short 3rd one as well, the dog next door to me likes to have a short run when I take her a walk.
No not a failure Ang33333, it was a wise decision to terminate my run at 5K as from the 4th kilometer to 5K my legs just started to wilt, I knew that to have gone further would have resulted in me being on the IC for a few weeks,
Yes, my Vitality 5K Parkrun T shirt is apricot, it came after my 5K run today, so as I am NOT on the IC, I will be wearing it on my next run, I might go a short 3K run on Sunday wearing it, however, I won't be at a parkrun until February as I am not running at any parkruns in January. 😊 🏃🏾
There is no home parkrun name on my new apricot T shirt, a thing that I must have overlooked when I ordered it, I think there are places where you can get any names printed on a T shirt
Be careful though Al, printing on T-shirts on the high street is usually on cotton shirts. The apricot T-shirt is a technical shirt and it could be ruined.
If you still have it in the packet it can be returned and you can order it with your home parkrun embossed on it. Why not give them a ring and explain and they should be able to help. Good luck.
Thank you for that advice Dexy, I will just leave it plain, I have already worn it, had a look to see if any place does that, no, only new T shirts, so if I do order another T shirt I will make sure that a place name is on it.
I remember when I ordered ours, I had a problem with adding the event name while doing it on the smartphone. I ended up ordering them on the PC. damienair had problems too, so it’s not just you.
The T shirt is fine, at the front at the top left is a emblem of a little bird, slightly below that is the word par(with the R being the parkrun logo) krun, no 5K on it.
At the back, (this is what runners will see before overtaking me) is the Parkrun logo and underneath that in bold print are the words "FREE. FOREVER thanks for the support of our partners"
I am now about to go a short 3K run wearing it, this morning I went for a 12K walk, over 15,000 steps, so I think a 3K run on this new route is long enough
Thanks W&S for your reply, I suppose if there is any disappointment it was the buildup to the run, I feel I could have ran it on Sunday, I stopped on Sunday at the 5K point feeling that I could have ran a lot further whereas today I struggled just to make the 5K, nevermind, those things happen to everyone occasionally, it is the first run since I started C25K that I could not finish the distance that I intended to run.
That disappointment is hard when we usually get back home full of elation
My new year day run i intended 5k dropped my phone and smashed it at around 1k then my calf muscle twinge turned into a burn, wed covered 1.2k i felt really upset but we ran a bit and were ok later
I am so sorry about your phone being dropped and smashing it, also about your calf muscle twinge, hopefully your phone was insured and your injury will heal very soon.
I did and tried to buy locally but all out of stock so ordered on amazon and now it’s held up in transit so can’t write my look at my new garmin post just yet
Don't worry AlMorr , maybe you just need to build back up to 10k again. You still got out and ran and you know that's the main thing. Enjoy wearing your nice new parkrun shirt.😊😊
I will build up to 10K gradually but for the moment I'll keep to the 5K distance, I did a short rerun of C25K last year, not a full repeat of the whole 9 weeks, started at week 3 and every other day got to week 9 in around two weeks, this time regarding 10k I'll like the first time increase the distance by 1 Kilometre a week, probably a Wednesday, say two mid week runs at 6k, then two at 7k and so on until 10K, but those runs can wait until the Spring, I have just thought of something, I will start doing that on the second ".runiversary" of starting C25K, which is in April. 😊 🏃🏾
Hey it's not a fail at all, today was just not the day. Some advice that was given to me... instead of having the metronome or pacing cues, how about just running comfortably, enjoy it, don't worry about the time or the pace, maybe listen to a bit of radio or music... look at your performance at the end of the run... it might be slow, it might not be to your target, but you enjoyed it... and that's what will keep you going back for more. That's what someone said to me a few weeks ago at parkrun and since then I don't even bother to time my parkruns, I just let the parkrun team do their thing and give me a result.
Exactly JaoJao, I never take my Smartphone to parkrun, I wait to see what my time was when the E mail result comes in around 12noon.
No it wasn't a fail, not even a practice run, it's the first run since I began C25K in April 2018 that I have not finished the distance that I intended to run., maybe I started too fast, if I had kept up that pace I would have completed the 10K in around 62 minutes, I had hoped to get a time of around 68/69 minutes, in other words to beat my 10K PB time of 69.23.
On the occasion of my second runiversary later in April I am not going to rerun the C25K training program, I don't need to do that, however, as I don't intend to run any 10Ks for a few months, I will run a 6K on two consecutive Wednesdays, then two 7K's and so on until I get to 10K, a little of JuJu's magic 10K as well.
Don’t be disappointed Al. If it makes you feel better, I haven’t run further than 7km since I ran 10 miles in October. So I thought I’d start juju’s plan all over again just to get into a new routine. Sometimes a run isn’t meant to be as we want it. I am sure you’ll get there again, but maybe start a bit slower for the next one.
Thanks Dexy for that advice, my feeling looking back at the run today was I ran too fast on the first two kilometers, OK for a 5K, but too fast for a 10K.
I'll do JuJu's plan next time, it is the first run since I began C25K in 2018 that I have not finished the distance that I intended to run, anyway, dispite the leg starting to get sore after kilometer 3, I was determined to at least run 5K, managed that in just over 35 minutes, 35.17.
Thank you after a bit of upset tummy over the last few days, we are now back to fighting fit and ready to hit parkrun. Happy Hogmanay from us both (a little late)
Some runs are not meant to be Alan so good on you for listening to yourself and not carrying on. There will be plenty more opportunities in the Spring. I managed a 6.30 pace for the last km at parkrun this morning, (downhill) 😂 great you did that pace for 2km 👍
Well done on your parkrun this morning lexi6, of course parkruns in New Zealand begin at 8am Saturday, at the moment that is 7pm on Friday in the UK, I do think I ran too fast for my 10K in the first two kilometers, next time I won't go so fast. have a lovely Saturday.
Wow, Alan, 170 cadence is quite fast. I know I couldn't do 5Km at that. I know some of the Running Gurus say 180 is ideal, but they were not starting running in their 70's when they said it!
Glad you were sensible, and didn't get injured. Prayers for a good recovery and happy running for the rest of the month.
Thank you TOF for your reply, to avoid injury yesterday I stopped at 5K, I think I ran too fast for the first 2 kilometers, that is why I did not continue after 5K.
I did a 10K a few weeks ago but I’ve decided to go back to regular 5ks - 1 x speed, 1x stamina and then a longer run at the weekend. The long run will probably be 6k and I’ll increase it by 1k or 2k a week until I’m back up to 10k. Try an incremental approach and I’m sure you’ll be back on the 10k train in no time. Good luck! 🙌🏿
Giving you a little shake.....it’s never ever a fail!! Every run counts (you’d tell yourself that !!) Yes it didn’t go to plan, yes you are disappointed, but you went, listened to your body and you are long enough at this lark to know sometimes that’s how it goes. A wee knock, but you’ve already got a plan for what happens next. You’ll rock it. Go easy on yourself x
You make feel disappointing for you not completing the 10k! but it's best to trust your body and reduce the risk of injury there is always another day. Enjoy the Parkrun in your new t-shirt!!
Disappointing for you Al as I know you really wanted to do this. But hey sometimes our running bodies have other ideas and you are wise to listen to yours.
Great news about your T-shirt! You can wear that with great pride and a big smile 🙂
Your super organised, ambitious, achieved so much and give so much to forum folks and to me.
Fail has no place in your post or anyone else’s post on the forum.Remember the Admins when we started two years ago.
Well done for keeping yourself off the IC.
Good thinking about parking the 10k.Remember you posting your not going any further.👍
I look forward to seeing you post your sub 30 min 5k and any other shorter distance goals you have.🤔
As others have said,TOF,for example, your cadence is good and I certainly could not sustain that either over the 5k distance.Of course you know you have to be sub 6min/ km.
Good luck with your choices Alan,remember your man on the Helensburgh Prom., Gan on yersel🤔 he knew you could do it, I know you can do it, you know you can do it. Its only a question of when.No pressure just enjoyment.👏👏⭐️
Look forward to seeing a pic of the shirt and more.
That is a very inspiring post from you Tbae, I knew if I had continued with my 10K run yesterday I would have got a injury and would have been on the Injury Couch for some time, but by stopping at 5K that enabled me to to continue my runs, next run tomorrow with my new parkrun T shirt on and get the walk I was this morning, guess where?, along the prom at Helensburgh where I ran my graduation run in April 2018.
I will post a photo of that prom shortly and ask my neighbour to take a photo of me in my new T shirt the next time I see him.
I don't know about a sub 30 minute 5k, maybe, it would be on a flat course somewhere, who knows where, as you say the main thing is to enjoy your runs, I certainly would not have enjoyed that run yesterday if I had ran beyond 5K.👍🏃🏾
Do it your way! I’ve had so many frustrating runs in the last year but I always tell myself that I got out there and did something. More than a lot of people do, especially in our age group (I think we’re about the same age - 63; am I right? Any run we do is doing us good and giving our lives something really positive. The odd setback is part of the deal. Ultra sportsmen and women have off days and get injured, too. Take it in your stride, Al (sorry!😉) and keep on keeping on, especially with your new T-shirt! All the best!
Thank you for your post BishyBarnabee, I am 73 years old, I graduated from C25K in June 2018, 3 weeks after my 72 birthday and became a Graduate10 in September 2019 when I was and still am 73. 😊
You’ve just made my day, Al! Feeling young and frisky now after your message, ready to don my running clothes and go for a youthful prance in the park....😉👍🏻
A bad day running beats a good day on the couch. Plus you are an inspiration to many.
Well I havent even done 10k yet - got to 9 in december then bad cold and trip to italy means shelving the extra 1k till jan - am I bothered - not really - why - because:
a) I have done it virtually already so I know it is possible again/will happen
b) Why 10k anyway? why not 9 or 11 or 7.35 - it is a meaningless target when you think about it - not quite as bizarre as marathon/half marathon perhaps but you get my point
So why worry - keep going and it will come again - and I should say also that if I can manage what you do in 20 years I will be well pleased!
The other to me is - just do it - (unless absolutely for medical purposes) why the concentration on sub this/pace that/distance/time - my word it sounds complicated -
I put the music time on/do my warm up and go -
I never look at the watch/phone unless I have to (phone packs up a lot sadly which is annoying as it cuts the music) -
I run how I feel - I know what is hard/easy and run accordingly - if I do better great, if I do worse well a bit of disappointment I suppose but really - who cares
next time will be better or worse all over again -- to me keep it simple, do what you can, make sure you arent being lazy and just do it/hopefully enjoy it or at least enjoy the benefits it will bring!
Good post from you Hated2run, all those subs, paces, speed, distances, PB language is I suppose quite new and strange to non runners, we have what you call 'the running bug', however, it is taken quite seriously by many runners, I have in the past been at a parkrun where a runner was very distressed by her time, usually she ran a parkrun in 32 minutes, she was very annoyed with herself for running it in 33 minutes, for me, I would be annoyed if my parkrun time was over 35 minutes, I have ran 14 Parkruns, all sub 35 minutes, so a +35 minutes one would be considered 😂😩
Ouch! I just made 10k on 10th December, but two days later had a quite painful 5k at a much slower pace. I've had a stiff back since overdoing it raking up leaves two weeks prior to doing the 10k. The 10k was relatively painless but I'd taken a couple of paracetamols before it. Since then I've relegated myself to the IC and doing back pain relief exercises I found on the NHS Patient Access website.
I shall attempt a cautious 3.5 km run tomorrow to see how the back stands up. Have also booked a visit to a highly recommended osteopath on 14 Jan. Hope to do another 10k by end of Jan, then build up to the Oxford Town and Gown 10k in May. I'll be very surprised if I finish in under an hour though.
Sorry about your back Iain, I hope it heals very soon, at least I am not on the IC, if I had ran the 10K on Friday I probably would have, I thought it wise not to run any further than 5K.
What was the problem that made you very wisely stop? Was it your back or something else?
Well I did 3.3k this afternoon with no problems but taking it cautiously. Was great to get running though a bit nervous before it in case the slobbiness at Xmas with no runs left me totally unfit!
I started too fast, perhaps what I ate in the previous 48 hours had something to do with that, chocolates, wine that I only drink at Xmas or New Year, a slap up meal I had on New Year's Day, my legs started to wilt at just after the 3K point, I knew at that point I wasn't going to get to 10K but was determined to get to 5K which I managed... just. The first two kilometers went fine, I began to feel my legs going at around 2.5K into the run.
So I am not on the IC, this morning I walked 12 kilometers, according to Mapmywalk it was over 15.000 steps, came back at 11 am, had a light lunch at 11.45 am then a hour later put my running gear on, including a new Parkrun Apricot T shirt and ran a short 3K run around a newly resurfaced, including a new boardwalk 850 metre circuit route, to make up 3K I had to run round it 3 and 3/4 times, legs felt a little tired, probably due to the 12K walk in the morning.
What you are describing as a failure is my standard approach to a long run! I work out in the first few k’s whether the engine wheels and chassis are up to it on the day and proceed (or not) accordingly. The last time I bailed out of a longer run I was looking for reasons. I realised that I hadn’t eaten a proper meal in the last two days. Fuel supply failure! I am sure this was a one off Al; take good care of yourself...and eat and drink plenty 🙄
Thank you for your excellent reply and advice Beachcomber66, I do think if I had ran at say 37 minutes 5K pace I probably would have completed the 10k in around 73/74 minutes, but I wanted to run it in a PB of around 67/68 minutes, maybe with what I have been eating in the previous 48 hours had a say on me stopping at 5K, the main thing is that I am not injured.
I have just come back from a 12K walk, over 15.000 steps, I feel fine and in two hours I will be running a short 3K on a new route which has been resurfaced, it has a new boardwalk, I want to know the exact distance it is, I will have Mapmyrun with me to find out. 😊 🏃🏾 It is a circular walkway around a large pond with swans, I will take a photograph.
Hi Al, I'm late to this thread but thought it might be time for someone to play Devil's Advocate ……. I almost always start out on a solo run with a clearly defined target, and if I don't achieve it, I certainly consider I've failed. So what? I think you were following my posts regarding my build up to the Great South Run, and you may recall I recorded two fails - one minor one when I was slower than I hoped, and one major one when I hit the wall 2k short of my intended distance and stopped. The first one I put down to a bad day, repeated it a week later and succeeded - the second forced a tactical rethink meaning I subsequently paid much more attention to starting off at a pace that didn't empty my tank before I got home. Sounds a bit familiar? For what it's worth, I've established that for now my happy pace for a 5k is 5'00"/k, but for 10k more like 5'30". For Dexy5 the equivalent figures are 6'25" and 7'15". You're around 6'00"/k for a parkrun now, aren't you, so I'm guessing 6'40" or 6'45" would see you to 10k quite happily.
But, risking excommunication from the group, my point is if you don't recognise failure for what it is, why would you change anything? And of course if you don't change anything, you'll probably fail again, but it won't be a failure, 'cos failure's not allowed …….
"You haven't failed, you got out and ran" is perfect encouragement for someone in the first stages of getting off the couch, but you and I are both established runners seeking improvement (or to manage decline in my case ), so we will be setting ourselves targets which we won't always achieve - and acknowledging our "fails" is an important part of the improvement process.
Heavy philosophical stuff for the New Year - which reminds me, Happy New Year
Thank you UpTheStankey for your very inspiring and informative response to my 10K "fail" that at the time was the only word I could think of.
I am always telling runners never to use the F word, practice, but that's to 'undergraduates' so to speak, not to people who have already graduated, I am a graduate of C25K and a graduate10, I do belive if I had ran the first two kilometers a little slower at say 6.45 pace or a little slower I could have completed the 10K
Even a very experienced runner like you admits you had two fails when training for the Great South Run, yes I was following you and Dexy5 on your buildup to that run.
By the way I have now sent a photo of my new 3K route which I ran this afternoon for Dexy5 who asked for a photograph of part of it, I am NOT on the IC, if I was, I could not have ran🏃🏾this afternoon after going a 12 kilometers walk this morning, over 15,000 step s according to MapmyWalk🚶
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seeking improvement (or to manage decline in my case 
), so we will be setting ourselves targets which we won't always achieve - and acknowledging our "fails" is an important part of the improvement process.
10k hilly one and Strava fail 😤
