Hi 👋 everyone! I posted the below post in the C25K forum but I have a few niggling questions ahead of starting Ju-Ju-‘s plan:
I’ve just completed my third week of consolidation runs (maybe, might squeeze another one in on Sunday) and today I hit the following:
2.5K - 14:50
5K - 30.23
Ave Pace - 6:04
I was running to a 160BPM playlist. Although I’m relatively happy with the time (given the weather!) it wasn’t my PB and I honestly don’t think I’ll be able to hit 3K in 15 mins (first run of week 2 of 10K plan) or drop my pace down to 5 min per K.
- Am I aiming to high thinking I can do the 10K plan?
- What can I do between now and the start of the plan to drop my time? I’m doing the Stepping Stone, Stamina and Speed podcast + a free run already ....
- I know I can focus on the 10K plan as opposed to the 60 min plan but I’m competitive by nature!
- Do I try a faster BPM?
Advice appreciated 😉 (For reference I’m only 5’5 so have little legs 🦵🤭)
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C3R3 - Consolidation Run 10
@MontyMooDog’s Weekly Virtual 5K
Warning - Long post:
I’ll admit that I really wasn’t feeling today’s run this morning. It’s raining and windy 🌧 🌬 and I couldn’t decide on what ear worms I wanted/needed for today’s goals.
Whilst my brain was fighting with the gremlins my body was in auto mode and before I knew it I was dressed and out the door. My brain still hadn’t caught up with my legs vision so the usual 5 min warm up walk became 10 minutes ....
Enough. I gave my head a wobble and put a pre-mixed 160BPM playlist on and just started running. I really wasn’t in the mood for Laura counting off beat again today (sorry Laura!) alongside the questionable music choice for C25K+ ...
Before I knew it I hit 2.5K at 14:50 mins and I’m slightly pleased it’s below 15:00 mins (just!). Strava interrupts the music with the splits update and I do a quick calculation .... I could hit 5K around 30mins at this pace if I remain consistent 🤔
So I begrudgingly push on ... paying far more attention to Strava than I’ve ever done. Trying to do the math quickly without slowing down to see if I’m on my new recently decided target 🎯
The rain and wind meant my usual flat track around the outside of a park was full of large puddles so I had to improvise and go off the beaten track. Unfortunately, this meant far more inclines and declines than I’m used to but my brain has finally got on the same page as my legs - they have both agreed that I’m doing this 💪🏻
5K in 30:23! ✅
One second off my PB for 5K so a bit 🤬 but given the elements outside I just have to live with it!. A quick check of Ju-Ju’s Magic 10K plan when I get home and I think I’ll never realistically hit the suggested times in the 60 min timed plan .... 3K in 15 mins by Week 2?! 🤷♂️
Time will tell I guess but I honestly don’t know how I’ll get my Avg Pace down to 5 mins in 2 weeks!
On a side note: thanks to #Rona I’m so unemployed and have received no help to date from the folk in charge of running the country. In between running to save my mental health, refining and defining my transferable skills and writing brain numbing applications (when did applications become so difficult?!) I’ve been toying with building an online store for runners. Featuring running shoes, accessories and apparel. I’ve made a start but the website is under construction for another week or so ... in the meantime, feel free to follow @PKMWellness on Instagram for updates!
Here’s to a productive rest of the day and break a leg 🦵 to everyone running their Weekly Virtual 5K.
#BeKind