After the first three runs, it's clear there'll be no 10K at the end of this of this programme. My third run went well, through tiring. I felt fatigue at the end of a workweek of nightshifts. I was just happy to have run 3 sessions of 4x10-minute segments. Each session comprised four 10-min runs with 1-minute walk breaks between runs. When I began C25K 9 Jul '21, it was entirely with a view to getting to this point of being able to jog continuously for 30 min. W1R3 of the 'bridge' was two days ago. Feeling ready to hit a few squash balls on my own, I had a relaxing knock this morning, then lifted a few weights, swam a few laps leisurely and relaxed in the steam room afterward. This was preparation for tomorrow's Parkrun. My goal is to run non-stop our group's 3km route rather than the 5km segment.
W1R3 Bridge-to-10K: After the first three runs... - Bridge to 10K
W1R3 Bridge-to-10K
Working nightshifts must make it very hard to run and I’m sure tiredness is a constant feeling. You’ve done brilliantly to get this far 👍
Many people want to make 10K their next goal after graduating while for others it’s not important. It sounds as if you have already met your original target and you have another one in Parkrun which is fab.
If you still want to go for 10K then perhaps try a longer period of consolidation before starting again. In other words, running the 30 minutes three times a week regularly.
You clearly have a great exercise regime which will work wonders for your running.
Good luck with Parkrun 🍀
I'm oddly dubious about my ability to run 30 minutes non-stop, yet am entirely confident about going 10, 15 or even 20 minutes continuously. Mind games indeed! Yes, I know, I've done 30 minutes three times already in W9 of C25K, however, I wish I had a dime for every time I felt like walking during those sessions. Peculiarly, B210K resolves this mental conundrum by letting me walk again whilst running time segments over which I'm comfortable, just as with C25K, but ironically, actually has me compiling longer than 30 minutes of total running during the session. It's analogous to resting between sets of weight training in which, with a heavy weight I strain to finish the last of 6 reps, take a minute's rest, reduce the weight then churn out 12 reps of the same exercise. Curiouser & curiouser.
There’s nothing wrong with walking during a run especially as you increase distance. Just do what you’re comfortable with and you won’t go wrong.
Seven straight nightshifts do take an overall toll, and perhaps have a longer-term debilitating impact on general health. After 9 years of this, I've learnt to manage daytime sleep. Most training days I head out for a run directly after sleeping which has the effect of revving up the engine for the long night. This becomes particularly important in the far North Winters when it's dark already when we wake, and is dark still at bedtime the next morning. The treadmill becomes the only way to run when it's -30°C outside.
We just can’t imagine those temperatures over here 🥶
There's no rush to finish the bridge plan. Lots of us have taken longer or stopped and started again. Take the pressure off yourself and take it slow and steady.
Thanks, no pressure at all, I'm truly taking it easy & also running very slowly. I do have a slight time constraint in that I'm trying to play a few squash tournaments this coming season Oct-Apr, which have fixed dates. There's an impetus to get some sort of endurance in place. Ordinarily, you would get endurance established weeks in advance, then work on speed, court-craft and racquet skills in the buildup to competition. The pandemic has thrown that out of whack so the compromise is to work on endurance at the same time. Luckily, it's all for fun so no rush.
Hopefully your squash competitors will have had similar problems training during the pandemic.
Wishful thinking. At today's Parkrun, everyone dusted of the rust in seconds & bolted off. I suspect the old geezers in my age group have been keeping fit secretly.
Don't worry. You'll catch them in the end. I have to say running was practically the only thing we were allowed to do for months so there'll be a fair few who are fitter than they would have managed without covid.
Well done on your achievements whilst working full time nights! I used to work the occasional night shift and know how it can affect you.
Just a thought…but have you tried Jeffing? A lot of runners use the walk/run method, and find it helps them to extend their distances.
Good luck and happy running 👍
Thanks for the suggestion. I shall research Jeffing.
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