I had a failed attempt at 10K on Sunday. I just couldn't do it on the day. After 5K I felt my right calf muscle getting sore. I had done interval training on Saturday and put it down to that. So after 5K I walked for a kilometre and then ran for a kilometre to loosen out. I took a few days off and this evening went out to attempt it again. I wanted to get back to running 10K by the end of October. I don't think I have ran a full 10K without stopping since last March. I am awarding all the fantastic runners with their 60 minute badges and Graduate10 badges for the past month and they had inspired me to get back up to 10K again. Plus I want to work on shaving time off my (not)parkrun PB time too and need to get my legs used to running longer distances again.
Well this evening I did it. I am just back from a 10K run. No stops. I aimed for a 7 min/km pace, I was up and down, but managed a nice 6:53 min/km average and finished in a time of 1:08:52. I'm happy with that, good to be back to 10K again.
Damien
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damienair
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Ah, thanks. Yes it felt great. My first 10K was about 3 years ago. I ran that in 1:20 something. So I was happy to run it yesterday in under the 1 hour 10 minute mark I had set myself. Still 10 minutes slower than my 10K last year. But I am so happy to be back running 10K again.
Well done Damien on running your first full 10K since March, sub 70 minutes is very good, I am very happy to know that you enjoyed that run.
I have ran 10/10Ks but only once had a sub 70 minutes one, by the way yesterday I ran a 11K, my 2nd 11K in just over 83 minutes, glad that you are back to longer runs. 🏃🏾
Well done on your 11K Al, yes it's great to be back. On my 9th kilometre I asked myself if I would train up for a half marathon? That thought lasted all of 3 seconds with a resounding no as the answer.
Strangely enough Damien I was silly enough to tell some people on this forum that my mid-week run this week was going to be 2 and 3/4 hours and see just how far I got, could have been HM, maybe more, maybe less, like you after 10K I started to feel knackered and decided to abandon any thought of running that long and ended my run at 11K, perhaps one day in the future when conditions are correct I might try for a longer run, I do find running up to 10K OK but after that I start to 'wither', I am still not sure how I managed that 10 miles back in July, perhaps because it was raining that day.
👏👏👏👏👏
Yes!!! Well done Damien. I'm so pleased for you. You really deserve this and I'm absolutely delighted to read this post! You always support others and now it's an opportunity for us to support you.
This is a real marker in the sand now and a reminder of what you have inside you to keep out there so you achieve moments like this 😊
Cheers mate. I was running a weekly 10K last year and running them in 57 minutes usually. I got stuck in a rut over lock-down and was even struggling with 5K there for a while. It feels great to be back. I am using it to rebuild endurance for 5K. I want to get my times back down again.
Great job and great time too. I’ve a 10k to do next week as the Vitality virtual London 10k and I’ve not run one for a while either! 🤷♀️ It’ll be fine - I’m on my own so no pressure.
We tried jeffing this morning and it was going really well for just over 3k then i got a little niggle in my right calf started running and left calf hurt a bit so wandered back to the car but 3k in under 25 minutes so happy with that
I’m always a bit envious when i see other people’s times and then i look around at other 64 year olds and feel good a lot of the ones i know couldn’t run at all 😀
Have a great weekend and good luck on a pb for your (not) parkrun
Cheers. I really just love 5K and don't have much interest in longer distances. But I was getting stale and slowing down. Running 10K is very good for 5K as it builds endurance and builds up your running legs. I'm going to try and do a weekly 10K from now on.
Well done my emerald green 1/2 brother 👍
When I'm next down the mine I shall hand pick a suitable stone and craft it into an apt shape for your 10k revisited medallion 🤫 ☘️
Nice one, Damien! 👍😀 What's interesting is that you can run 5K in strong time. 10K is just a few songs away and maybe the way you pace yourself is the answer? Start slower and more relaxed and then pick up pace when muscles and cardio get into the grove? That's how I figured out HM and 10km (psychologically) is very similar. Once you've got the 5K, the 10K is yours. You've got the 10K? HM is around the corner! I think you can run that stuff. Pacing is the King!
No thanks. 10K is enough for me. On my 9th kilometre yesterday evening I asked myself if I'd be interested in a half marathon. The answer was a resounding no. I love 5K, and last year worked hard chipping away at my 5K pace for parkrun. The 10K's were great for building endurance and I also did 5K interval training. I brought my 10K times down too and my PB was in a 10K road race where i finished in 57 minutes. I want to do 10K now as a regular weekly run like I did last year. I had lost that endurance and I need to build it back up again. I started too fast yesterday, I ran my first 1K in 6:05. But slowed down to a steadier pace after that. Thanks.
Thank you. I was running 10K weekly last year and earlier this year. It is a great distance. Best of luck to you on your 10K journey. You'll get there.
Well done Damien! You support us so well here on the forum and are so honest in your own posts which really encourages us all here too. It’s great to read that you reached your 10k 😊⭐️.
Ah thank you. Yes over the past few months with COVID I have been struggling. I am really missing parkrun and road races to train for. I had got stuck in a 5K rut and needed to start building distance again. Last year and earlier this year I was running 10K weekly. It is great to be back to 10K. You have all inspired me too.
whoohoo! Great job damienair! I haven't ran a 10 k in months and was planning on reaching it again this month as well but it fell flat at 9.2 k - so close. I'll get there again, just like you did. It feels good to change things up a bit.
Oh my goodness, 9.2K , two laps of an athletics track away. You'll get there the next time. I had to fight some Gremlins at around 3K. Once I was at 4K i knew I could do it.
My plan was to run 10k the next week and well, I didn’t. Oh the regrets now 😆. It will happen. I’ve got a plan - a new running watch is on its way and I’m going to change up my training. Time to get back at it and have some fun again.
Exactly! Winter running is much more enjoyable. Of course today I had to be concerned if I was going to get frostbite when I pulled my buff off my face. But it was only a 40 minute run and -8C and I have ran for much longer in much colder without concern. I just have to remember how to run in winter conditions again.
Fabulous 👏👏👏 well done damienair you were wise to stop running in your previous run and take it easy. It’s something I’ve been trying to teach myself to do this year.
Thanks Brian, yes I've learnt the hard way a few times before. You don't run through pain or discomfort as it just leads to injury and longer on the Injury Couch. I now take extra rest days and walk if needs be. But I have learnt the hard way.
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