AlMorr 5th 10K: Over the last 4 weeks I have... - Bridge to 10K

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AlMorr 5th 10K

AlMorr profile image
AlMorrAmbassadorGraduate10
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Over the last 4 weeks I have been gradually increasing by 1K a week to run my 5th 10K, this morning that was achieved, I was hoping my time would be around 72/73 minutes but I managed the run in 70.55 which I am happy about, not a PB, that was achieved last year, 69.23 but I'm not too bothered about that, so a good run for me this morning, saw another 9 runners but was not overtaken by any.

According to Mapmyrun my average pace today was 07:06 min/km compared to 07:21 for the 9K last Wednesday and 07:27 for the 8K run two weeks ago, so I am very slowly getting a little quicker.

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61 Replies
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AliHC profile image
AliHCGraduate10

Fantastic AlMorr πŸ‘ Congratulations! πŸŽ‰ That's a wonderful achievement! And a great time too! Hope all is well with you. Keep up the good work x

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toAliHC

Thanks ALIHC, all is very well with me today, after that run I wasn't any more tired than as if I had ran a 5K, my legs feel fine. 😊 πŸƒπŸΎ

RunaroundSue profile image
RunaroundSueGraduate10

Well done AlMorr. Good time.

I started running one 10K a month, missed March for some reason.

I need to crack on to build up again for my May one. I did 7k on Monday so should manage it (if I can be bothered!)

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toRunaroundSue

Ha, you should always feel bothered, good idea about running a 10K once a month, I set my metromone app at 168 beats/steps /cadence a minute, next 10K maybe in two weeks I will set it at 170, interesting looking at the 8K split time of last weeks 9K which was 58.48 when I set the beat app at 166, today the 8K split time was 56.14 so it might be lower for my next 10K.,have a great day. 😊 πŸƒπŸΎ

RunaroundSue profile image
RunaroundSueGraduate10β€’ in reply toAlMorr

You are right. OK 8k next week then. I am not worried about speed, happy just to do the run.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toRunaroundSue

πŸ‘

orangeguy profile image
orangeguyGraduate10

Well done, congratulations! πŸ‘ πŸ˜€

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toorangeguy

Thank you orangeguy, I enjoyed my run this morning. 😊 πŸƒπŸΎ

Sonia52 profile image
Sonia52Graduate10

Wow!! Well done!! πŸ‘πŸ‘ That’s a great time and for such a distance. You must be very pleased with your progress.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toSonia52

I am pleased with my progress Sonia52, I would have been disappointed if I had ran it +75 minutes, my next run will be on Saturday morning, that will be my 9th virtual 5K parkrun.

Buddy34 profile image
Buddy34Graduate10

Congratulations AlMorr on getting back up to 10k this morning. You're right it's not about time it's about getting the distance ran. πŸ˜ŠπŸƒβ€β™‚οΈπŸƒβ€β™‚οΈ

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toBuddy34

Thanks Buddy34, I enjoyed my run this morning and I am pleased with my time as well, it was the second best 10K time of the 5 that I have ran.

Good luck to you for your quest to run a Half Marathon, you can train on the Drumgelloch Bathgate cycle route, if you did run the HM it would mean running to Blackridge or Armadale and the way back, of course that's up to you.

Today at 2 o'clock I will take Holly the dog out for a walk

Buddy34 profile image
Buddy34Graduate10β€’ in reply toAlMorr

Hope to do it before the end of May but if I don't that's ok I will get there. Enjoy your walk with Holly πŸŒžπŸ•πŸ•

Timotea profile image
TimoteaGraduate10

Excellent! You will clearly hit your target very soon. Managed 7.7kms for the first time ever yesterday. Felt like 10k but sadly no where near. Speed still not great but for first time no aches and pains afterwards! .

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toTimotea

I was pleased with my 5th 10K run today, I am happy to know that you have no aches or pains after your run today.

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

Yay a good run for you today Al and what a lovely pace well done

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toSueAppleRun

Thanks W&S, I enjoyed my run this morning πŸƒπŸΎπŸ˜Š

Sandie1961 profile image
Sandie1961Graduate10

Great run Al and a really good increase in pace - 20 seconds/km faster over a longer distance is fantastic πŸ‘πŸ»πŸ’₯

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toSandie1961

Indeed Sandie1961, I like looking at the stats for my running πŸƒπŸΎ.

lexi6 profile image
lexi6Graduate10

Fantastic news Alan, you’ve worked quietly and steadily towards this 10k, thats a brilliant time PB or not, you must be really happy with that. πŸ‘

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply tolexi6

Thank you Lexi6, I am happy with my 5th 10K run today, whisper whisper, is there just a chance with no new cases or deaths in New Zealand from Covid-19 that the lockdown could be completely lifted soon and who knows NZ might be one of the first countries to restart parkruns, it is a possibility, as far as the UK, not really expecting parkruns until next year, that is why I and other runners here on C25K are running a "virtual 5K parkrun" every Saturday morning."

lexi6 profile image
lexi6Graduate10β€’ in reply toAlMorr

Morning Alan, yes today is the first day of alert level 2, we can resume almost daily life, in groups of no more than 10. Restaurants will open too and shopping malls but still we have to distance. Still think it will be a while before parkrun will re-open, they will re-assess in two weeks time. 🀞for now I’m looking forward to driving somewhere different to run. It seems a lifetime since I was able to run 10km. Love your virtual parkruns 😊

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply tolexi6

I understand that in Germany where they have also lifted many of the lockdown restrictions that by August up to 500 people can gather, that means big events like The Berlin Marathon will not go ahead, that's the second time this year that it has been cancelled, however, less than 500 could mean that parkruns in Germany might go ahead, who knows.

Most of my runs are ran locally except parkrun, I do miss not travelling anywhere for my longer walks, perhaps like me you maybe able to run a 10K again, the way I did it was a bit like the Ju Ju Magic plan, gradually increasing the distance by 1 Kilometre a week,

Today I am going to measure out a new 5K course for my Saturday morning run by using Mapmywalk on my Smartphone, enjoy the rest of the day. 😊 πŸƒπŸΎ

lexi6 profile image
lexi6Graduate10β€’ in reply toAlMorr

A new 5k route sounds great Alan I think thats what I need now and with the easing of lockdown should be able to drive to run a little further from home and run a there and back route without crossing roads etc. My usual run has me crossing railway lines/waiting for trains to pass, running along narrow footpaths etc. Two days before lockdown I had increased my distance to 12k, so looking forward to building up again. Just about to light our woodburner now. You have a great day. πŸ‘

Brilliant stats really. Well done on all of your achievements. In time I believe that PB will go should you decide to leave it all out there. Keeping running and keeping active means you have something to be grateful for and celebrate everytime you go out the door.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply to

Thank you for your reply GTFC, I may try and get a 10K PB in the future πŸ˜ŠπŸ‘

β€’ in reply toAlMorr

In Al we trust πŸƒβ€β™‚οΈ

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply to

Ha, I am a bit of a maverick regarding statistics, I tend to be very precise about everything, I should have got a job with the Office of National Statistics, they send me a e-mail every day about the stats in the UK about Covid - 19.

Keep safe GTFC

lexi6 profile image
lexi6Graduate10β€’ in reply toAlMorr

I like to check out the Worldometer online, its sobering reading.

Grannyhugs profile image
GrannyhugsGraduate10

Fantastic run in a great time, well done on your 5th 10k. Happy running πŸ€—

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toGrannyhugs

Thanks Grannyhugs, I had what you call "a happy run" this morning πŸ‘πŸ˜ŠπŸƒπŸΎ

Irishprincess profile image
IrishprincessGraduate10

That’s fab Al, well done to you! Perseverance is key and you have lots of that πŸ’ͺπŸƒ

I hope you gave yourself a little reward πŸ™‚

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toIrishprincess

Yes IP, I think I do have perseverance, I had a piece of chocolate when I got home as a reward 😊

Irishprincess profile image
IrishprincessGraduate10β€’ in reply toAlMorr

I bet it tasted even more delicious than usual πŸ˜‹

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toIrishprincess

I will tell you IP exactly what I do on a Wednesday after I run, the run ends 5 minutes from my local Iceland Supermarket Store, its a brand new store, only opened at the end of September last year, I go there after my run and buy apple juice and some chocolate, guess what, the husband of the check out lady is a runner, so she sees me only about ten minutes after my run, askes me about my run and tells her running husband about me, I told her about my 10K this morning and congratulated me, so I think she will tell her husband about my run. πŸƒπŸΎ

Irishprincess profile image
IrishprincessGraduate10β€’ in reply toAlMorr

I’m sure she definitely told her husband about your run Al. That’s a great routine you have going there!

Happy, safe running to you πŸƒπŸ™‚

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toIrishprincess

This morning I went a 5K walk to plan out a slightly different route for my "5K virtual parkrun" on Saturday, I was absolutely amazed to see how many runners, usually its around 3 or 4 or at the most 9 as I saw yesterday when I was running my 10K, this morning I saw TWENTY runners, far more than usual, I do think that lockdown has got more people out for exercise and especially running.

Irishprincess profile image
IrishprincessGraduate10β€’ in reply toAlMorr

Gosh that’s a lot of runners Al! That’s one of the good things about this lockdown, more people are exercising. let’s hope they continue afterwards....

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toIrishprincess

πŸ‘ πŸƒπŸΎ

MartinKH profile image
MartinKHGraduate10

Great run, very well done Al.

Happy running to you.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toMartinKH

Thanks MartinKH, it was a good run πŸƒπŸΎπŸ‘

Oldgirlruns profile image
OldgirlrunsGraduate10

Well done Alan! A 10k run in a very respectable time. You must be feeling very happy with that!

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toOldgirlruns

Thanks Oldgirlruns, yes, I am feeling very happy with my 10K this morning, next run will be my 9th "virtual 5K parkrun" on Saturday morning at 9.30 am. 😊 πŸƒπŸΎ

damienair profile image
damienairAdministrator

Congratulations and very well done on another 10K AlMorr. I am going to start working back up to 10K myself next week starting with a 7K tomorrow. Great running.

Damien

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply todamienair

Thanks Damien, enjoy your working back to 10K runs, 'see you' on Saturday morning at our "5K Virtual Parkruns", this Saturday will be my 9th. 😊 πŸƒπŸΎ

Is young Oisin not taking part in those runs, or does he miss the official Parkruns?

damienair profile image
damienairAdministratorβ€’ in reply toAlMorr

I even bought Oisin new running shoes to try and relight his interest. However without parkrun he has lost his mojo. I don’t want to push him. See you at the start line on Saturday morning.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply todamienair

πŸ‘

Forest_Run_Beginner profile image
Forest_Run_BeginnerGraduate10

A brilliant run Al and well done on your 5th 10k.

Enjoy your virtual park run at the weekend too. πŸ‘πŸ˜ŠπŸƒβ€β™‚οΈπŸƒβ€β™‚οΈπŸΎ

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toForest_Run_Beginner

Yes thanks FRB, the virtual parkruns are getting more popular by the week.

Astra5 profile image
Astra5Graduate10

Brilliant Almorr, I have only managed the one myself last year (12K). Happy just running 5-6K regularly but maybe more when it warms up a bit.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toAstra5

Thanks Astra5, it's been 1K more a week up to 10K, perhaps if I run a 10K once every 2 or 3 weeks, a bit like the consolidations runs after you graduate from C25K I MIGHT think of increasing by 1K a week up to ? whatever distance I feel comfortable.

Raspberrypink profile image
RaspberrypinkGraduate10

I knew you’d smash it. Well done on your 10k and a great time. Hope you mapped out your new 5k for Saturday !

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toRaspberrypink

Thank you Raspberrypink, I enjoyed that run, on Thursday morning I will map out a slightly different route by walking a 5K route for my Saturday morning "Virtual Parkrun".

theoldfellow profile image
theoldfellow

You are amazing Alan. Well done!

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply totheoldfellow

Really, ha, thanks, that was a good run yesterday, I gradually got to 10K again by increasing my runs by 1 Kilometer a week from 5K, perhaps if I run a few more 10K's once every 2 or 3 weeks I may try if I feel comfortable to increase the distance to whatever, the last thing I don't want is to get injured, so I'll see how it goes.

theoldfellow profile image
theoldfellowβ€’ in reply toAlMorr

I think I would say 'find what feels good' (it's a quote from my Yoga guru), at our age it's important both to keep fit, and achieve goals, but not overdo it. A week on IC means a much longer recovery than for those youngsters in their 60s. But I suspect you are wiser than me in this.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply totheoldfellow

Youngsters in their 60's, I will be 74 in a few weeks so as you say us old 'uns ' don't recover so quickly from the IC as youngsters in their 60's. I like that quote from your Yoga guru, "find what feels good"

I have just come back from a 5K walk on planning a slightly new 5K route for my next run on Saturday, I was amazed on how many runners I saw this morning, it's usually no more than 5 or 6, today I saw 20, yes that's twenty runners, I do think this lockdown is making many people take up exercises and especially running. I hope you are safe and keeping well.

HeavyFoot profile image
HeavyFootGraduate10

All power to you Al. I predict that before long 10 km will be your normal run and later one of your shorter ones.

Interesting about your metronome settings. I set mine at 160 for long runs and am at 166 for my faster 30 min consolidation run. Good things, aren’t they?

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toHeavyFoot

Thanks HeavyFoot, the metronome app does help as a guide, but it's also a lot to do with your foot stride when running, a runner could have 190 steps a minute and still only run a 5K in 40 minutes because his strides were very short, another runner could have 160 steps a minute and run a 5K sub 25 minutes because his stride steps were very large, however, generally speaking having the app at a higher setting usually means a faster run.

If I set mine at 180 which is the maximum I set it at (altogether it goes to 300) I'll probably be able to run at around 31 minutes, my normal more comfortable setting for a 5K is 175 and that gets me to a 33 minute 5K run.

Evol profile image
EvolGraduate10

Well done, that sounds great.

AlMorr profile image
AlMorrAmbassadorGraduate10β€’ in reply toEvol

Thanks EvolπŸƒπŸΎ

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