OK, so today was going to be a rest day (2nd in a row) but I didn’t even leave the house yesterday and had an awful nights sleep so I woke up feeling both lazy and irritated 😤 (With myself and life!).
I was dressed for a run before I had even fully convinced myself to go for one! I had 4 loose goals in mind - aiming to achieve at least one in order for me to be happy with my effort and to allow myself a shandy this afternoon:
- Run without Laura and with my own choice of music 🎧
- Do 2.5KM in 15 minutes
- Do 5KM in 30 minutes
- Push on for 6K in 40 minutes
I have Ju-Ju’s Magic Running Plan as my ultimate goal after my consolidations so I just wanted to see how I am doing in relation to the first week of that. I managed:
- No Laura or questionable tunes! A Best of Vocal Deep Tech House Dance Mix 💃 was my soundtrack today!
- 2.5KM in under 15 minutes (14:30)
- 5KM in 30 minutes (30:20)
By 5KM I’d lost the will to live so I banked the 6KM goal (which is actually the 2nd week of Ju-Ju’s plan) for a later date.
The change of music must of really helped me to push myself a bit and to (thankfully!) zone out because Strava seems to think 🤔 I achieved 6 new PR’s 😱
Now, I’m definitely allowed a shandy! (Or two!)🍻
Written by
PhoenixRise
Graduate10
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We shall tell Laura you love her, but she was holding you back it seems! Look at all those PBs! Congratulations on them all! No wonder you kept that 6k for another day... which if you haven’t run 6 before was very smart too (go faster, go longer, never both)
🤣 I do love Laura! I wouldn’t be here without her! But, her podcast music choice is not my bag and her (ever so slightly) off the beat counting in the Speed podcast does drive me insane!
Thanks re: PB’s! Yes, as the legs begin to do that ‘good’ ache I am thanking myself for not pushing to 6K today.
Wow .... look at those PB’s !! Well done ... especially with the weather being hotter than the norm !
As for the 6k, plenty of time to hit that ... with the speed you ran at was always going to be a tough final goal .. but 4 PBs in one run is deserving of that shandy !!
As for the music choice ... well, music is personal after all 😂😂😂
Come on ... 10k ... you’ve got it ... looking at those stats ... look what you’ve achieved today ... a few months on, you’ll be there ... maybe with something slow than Deep Tech House Dance .. 😂🤔
Will be doing Ju Ju’s plan too in the coming weeks to hit 10k properly ... not by chance
Hi wanted to ask how long do you think the consolidation runs, in terms of days/weeks do I need to do from your experience? I am on the last week of CTO5K and want to continue to run (maybe breaking up with Laura 💔due to the app freezing on me each time )
What would you suggest in regard to timing of runs too? Is my current 30 minutes 3 times a week enough to maintain my level? Thanks.
Hi Goodstart 🙋♂️ Personally, I aimed for 3x 30 mins runs for the first three weeks after graduating C25K. But looking back ... I actually started the C25K+ podcast series (Stepping Stone, Stamina, Speed) pretty much straight away. I didn’t want to break up with Laura so soon 😆
Both Stepping Stone and Stamina are 30 minutes and Speed is a shorter interval run.
Your current plan to do 3x 30 mins a week is perfect 👌 but do consider a shorter/interval run after the first week or two of consolidations.
I’m in Week 3 of Ju-Ju’s Magic 10K plan after doing a month of consolidation runs 🏃♂️ I did kind of start this plan naturally on my own but I opted to hold out and start the plan with other runners virtually to feel like I belonged to a supportive group 💪
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Laura says run to the beach?
What a week 🏃🏻♀️🏃🏻♀️🏃🏻♀️
Newbie - route planning advice needed
