Week 3 of Ju Ju's plan...

[Fionamags]

That's me 2 runs down and the long one to go! Did the intervals again for the first run and took 30 secs/k off my pace! Not much change with the 30 minute run today though - although it was blowing a hooly - mysteriously remaining a headwind despite the fact that I was doing a circuit 🤣🤣. I'm really looking forwards to the next run and hoping to hit the 5k!

[Allbarron 60minGraduate]

Sound like it's going well Fionamags!! Can you explain the intervals for me, how do you do it?? My pace continues to be inconsistent🤦

[Hidden in reply to Allbarron]

Yes, I'd like to know about this too please 😊

[Fionamags Graduate10 in reply to Hidden]

So I just use the c25k+ podcast for that. You do a 5 min run with a cadence of 155 (Laura gives you the tempo) then it gets whacked up to 165 for a minute, 155 for a minute and so on. A bit brutal but its only 16 mins of running. But the 'music' is excruciating - I saw IannodaTruffe commenting on that before and thought he was just a bit fussy - but I tell you its pretty rank!

[Fionamags Graduate10 in reply to Fionamags]

Btw if you google c25k+ you'll find them. Its the speed one that I do and also the 30 minute cadence training one called stepping stones or something like that.

[Allbarron 60minGraduate in reply to Fionamags]

Thanks for that I'll give it a go. I have listened to it but to be honest it struck the fear of God in me but in for a penny🤦. The music can't be any worse than the mindfulness guided run on the Nike app🥴

[Fionamags Graduate10 in reply to Allbarron]

What you up to then? Are you enjoying your new plan?

[Hidden in reply to Allbarron]

I'm with you Allbarron and Fionamags - the music is awful!! I've just had a listen and I'm not sure I'll be able to cope having that playing in my ears. you are a brave woman Fionamags! I think I'm going to have to try though as I need something to bridge me towards the Magic 10k plan.

[IannodaTruffe Graduate10 in reply to Fionamags]

I am glad I am not the only one........

[Fors in reply to Allbarron]

Hi, I'm using intervals for longer runs of 5k to 8k and find by running for 2 mins and walking for 30 seconds I can go faster than by continuous running. I downloaded a useful app which bleeps to tell you when to walk or run.

[Allbarron 60minGraduate in reply to Fors]

Thanks for the tip!!

[Fionamags Graduate10 in reply to Fors]

That sounds interesting. What app are you using?

[Fors in reply to Fionamags]

The ap is called Intervaly and works on my android phone.

[Grannyhugs Graduate10]

Great effort in these wayward headwinds. Well done on your interval training reducing your times - fantastic. Keep up the good work. Happy 🤗

[Fionamags Graduate10 in reply to Grannyhugs]

Thanks! Small gains for Team Snail!!! 🤣🤣

[Mum22boys Graduate10]

Isn't it frustrating how it always feels like you're running into the wind 😂 oh I miss the sadistic natitrof intervals 🤣🤣 really!! Hope to get back to them in the next few weeks

[Fionamags Graduate10 in reply to Mum22boys]

Funnily enough I've just about had enough of them. Once I hit my 5k target I'm going to ditch the goals and just plod on increasing my running time according to the plan. I realised today that I'm doing too much running without the fun factor.

The intervals I will go back to after a while though, I think.

[Mum22boys Graduate10 in reply to Fionamags]

You've got to do what you enjoy, it's so important, otherwise what's the point! Happy running 😊

[Buddy34 Graduate10]

Great you've now reached wk3 of the magic plan and yes the wind is so strong (are you in Scotland by any chance ) . Hope you enjoy your next run 😊😊

[Fionamags Graduate10 in reply to Buddy34]

Yes I'm in Edinburgh. Haven't been anywhere near Portobello beach - in case you're wondering... 🤣🤣

[Buddy34 Graduate10 in reply to Fionamags]

It's just when you mentioned the strong winds. Seen Portobello beach on the internet they are nuts🤣

[Fionamags Graduate10 in reply to Buddy34]

Outrageous! I've got friends that live down there and one of them had to turn back when she went out to walk her dog - it was absolutely heaving on the prom. Mind you we Scots do lose the plot a bit when the sun comes out. 🤣🤣🤣

[Buddy34 Graduate10 in reply to Fionamags]

Usually everybody running about burnt to a crisp🤣

[Fionamags Graduate10 in reply to Buddy34]

The park where I run is usually covered in lobsters at the end of a sunny day.

[Roxdog Graduate10]

Well done for sticking with the plan! You're on a roll!

[Fionamags Graduate10 in reply to Roxdog]

Thanks! Its great having something to aim for again. But I'm sticking with the 'naked' runs for my long run. I just check my watch for cadence at the beginning as I was previously setting off too fast - and then I'm just checking the time. Seems to work. How you getting on?

[Roxdog Graduate10 in reply to Fionamags]

Hi Fionamags. I'm a bit injured at the moment. Have had a niggly glute muscle for weeks and despite doing lots of glute strengthening exercises, it got worse on my last run and I had to cut the run short. I contacted an online physio who was great. She didn't forbid me from running but suggested I ice my lower back and gave me some exercises. It's mainly linked to my long working at home sessions - so too much sitting! I will have a few days not running and then go for a couple of gentle runs and see how it feels!

Oh dear...

[Fionamags Graduate10 in reply to Roxdog]

Oh no! Well sounds like it can't be just too serious if you haven't been warned off running. I sit at a computer all day as well but I now have a good workstation set up as I had a year of research leave last year when I mostly worked at home. I assume you've sorted that too?

[Roxdog Graduate10 in reply to Fionamags]

To some extent yes, I have a footrest and the physio helped explain to me how to position myself on my chair better. I think I wasn't getting up and moving around regularly enough. Going to be tough in June. I work at a University so June is the time we'll be awarding students their degrees , in the middle of all of this, so need to take care to move! I may try a gentle run in a couple of days!

[pippkins]

Well done - sounds like the plan is working well for you!

[Fionamags Graduate10 in reply to pippkins]

Thanks. Yes I like the combination of challenge and structure.