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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AlMorr
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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. 😊 🏃🏾
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.
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
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! .
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."
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 😊
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. 😊 🏃🏾
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. 👍
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.
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.
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. 🏃🏾
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.
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....
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. 😊 🏃🏾
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.
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.
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.
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".
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.
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.
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.
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?
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.
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10k - I did it!! 
B6R3 10k! 
