4th Run to 10k

[Roadrunner65]

My previous posts leading to this 4th run in my comeback, allude to the injury mentioned here so I'll not harp on about that too much anymore, but will focus more on the journey that I have just embarked upon: to achieve a 10k distance run.

As with my C25K, my posts on this forum for me will be a the journal of my journey. Not only to for me to look back on, but by recording it on this fantastic forum, it almost commits me, drives me to keep progressing, to keep on going, when I know there will be times ahead when I'll want to quit, just like I encountered during the c25k challenge and having to overcome the mind demons that continually nag at you to stop, or not to even bother going out.. too old, too cold, too tired, too wet...

That forum helped me no end and I have introduced a few of my nearest and dearest to join the programme since including very special one with more going on than a broken shoulder I can tell you. Inspiring!

5.5k for me this evening. It was hard though. I don't really know why. The shoulder injury was aching but not too debilitating so not the main reason why I didn't push on to 6k (which is my new 5k by the way for a while).

It wasn't the heavy legs, which seem to become heavier more quickly after I surpassed my (used to be) regular 5k milestone. No, I think it felt tough due to lack of sleep.

At 5k, as I alluded to just now, the legs did get heavier and the shoulder ache, it did feel worse than it had done on the previous 3 comeback runs, but like many, I am faced with dilemmas, uncertainties and difficult decisions at the moment: the probable cause for my poor sleep these days.

Running however is my solace and 10k is my new goal. I am still building up my strength, recovering from injury, which also affects my sleep, but as soon as I am fully recovered, I'll get onto some serious running development, I hope.

I'll post my runs for me, but if anyone out there benefits or shares or learns from my particular journey experiences, great. I know I benefit from the posts on here, so it will feel that I am doing my bit for this wonderful forum.

Progress will be slower than I had hoped for I think though, not least because of the injury. Looking over juju's 10k plan, which comes highly recommended, it looks a bit too ambitious for me at this time.

Maybe after a period of steady 5-6k runs, a fully healed shoulder, I might think different about it and give it a go. Here's hoping.

Onwards and upwards

[Hidden]

That's a super run and time. I wouldn't necessarily think of a plan as such. When you feel stronger and more relaxed make the distance your own way. Do a 7 or 8k a few times to get comfy then go for 10. I'd drop the pace a little though. Try and slow down a little or run via heart rate as this can build stamina, strength and endurance moving forward to longer distances if that is something you are keen on.

You have the speed so I'd try some longer and more relaxed running. Well done though, you are doing really well. When your sleep is fuller you will keep progressing 👏👏👏👏

[Roadrunner65 Graduate10 in reply to Hidden]

Thanks very much Hidden . Very encouraging and helpful advice, much appreciated.

[Silverfox1943 Graduate10 60minGraduate]

After C25k I took it fairly easy consolidating 5ks with plenty of short runs. This helped to build stamina ready for longer distances.

Your pace is a lot faster than mine.

However you will need to slow down and relax, enjoy your running as it's not a race.

Also allow time to loose weight; and that helps with joints and muscles. Just over a year I lost over a stone although I didn't really need to. It just happened with a good diet and less alcohol.

IRO jujus plan I recommend doing the time schedule for the 3rd run each week. You can mix whatever you like for runs 1 an 2, just how you feel.

So get the 60mins done first then do some easy runs for a week or 2 before doing the 10km. That's how I did it and I just knew near the end I would do it.

Keep thinking positively.

If I can do it at my age then most can.

😇😎

[Roadrunner65 Graduate10 in reply to Silverfox1943]

Born in 1943? Wow! Sir, you have my utmost admiration.

Thanks so much Silverfox1943 for the helpful and encouraging words. I'll definitely try and slow down, not that I push myself for faster times intentionally, I'm more focused on the distance.

[Silverfox1943 Graduate10 60minGraduate in reply to Roadrunner65]

Everyone is different. You will find a natural pace for longer distances, so be careful and stay injury free.