10k #4 - I’m starting to count up my consolidation runs

[CBDB]

Another Niko Niko 10k in the bag from this morning, and I’m starting to count up my 10k runs, as I did my 5k runs in my post C25k consolidation period.

I’m hoping that this counting will provide a bit of extra motivation to help keep this up, as last time I reached 10k, I relaxed right back into 5k - 7k distances, then had a period of energising short runs, and so my 10k prowess deflated quite quickly.

But next week I’ll start on my own 10k consolidation plan, and I’ll continue counting.

What was challenging at this morning’s 10k run:

- I just about had enough water

- the hill in the 8th km I had to walk up

- 9.5th km and my calve muscles were tentatively letting me know to take it easy. I shifted my gate a bit with more midfoot than forefoot strike, and that seemed to do the trick.

What went well this morning:

- the first 7k felt easy

- using my old C25k route as the last 3.5k works well, as it feels so doable and I know every corner so well. So even though I might be exhausted, metaphorically speaking I can see the end in sight as I know that route so well and have now associated it with short runs.

- incorporated a section from my “Run the town”, and that gives me a all-year 10k route that is still a figure 8 around my house

No pics today, just a proud runner of her 4th 10k.

Happy running everyone!

[dijep Graduate10]

Brilliant . I think it's good to note these little things so we can see changes through the weeks.

I decided a few weeks ago that when I eventually get back to 10k I need to consolidate before moving on so I'll be following your consolidation with interest.

[CBDB Graduate10 in reply to dijep]

Yes! It’s good to track things in words, because we do tend to forget how far we’ve come, sometimes.

I’ll post my plan soon, and hopefully it’ll give other runners also some ideas for the consolidation phase.

[Doris8 Graduate10]

Great post wish I could post like u. Mines tiddly compared to yours, like me tiddly (small) .Another 10 km under your belt well done , yes build up gradually on your consolidation runs. Will watch your plans with interest. 👏🏃‍♀️🤗

[CBDB Graduate10 in reply to Doris8]

Tiddly maybe, but super fast 💨💨😀👍🏽

[CBDB Graduate10]

🤣🤣🤣 Just had a giggle… you know that “hill” on the 8th km that I mentioned in my post? Well, my alternate running self in Scotland was tackling a Munro it seems. Just received this post card! No wonder I couldn’t run up THAT hill! 🤣🤣🤣

Munro

[skysue16 Graduate10 in reply to CBDB]

I’ve done quite a few Munros - not running though 😉

[CBDB Graduate10 in reply to skysue16]

🤩🤩🤩 I’ve only done a single one! 🙁

[Fionamags Graduate10]

Great to see you keeping a 10k count! I was wondering about how to consolidate when I hit 10k again too. Is a weekly 10k too much or is that your plan?

[CBDB Graduate10 in reply to Fionamags]

Yeah, that’s my plan. One long run, most of the time a 10k, but if in some week it ends up 7k, I’m ok with that.

I had initially thought to increase runs to 4 per week, but on re-reading a lot of stuff (including on here) I have a feeling a fourth run per week is still asking for a bit of trouble down the line (knees, calves, glutes), so I’m putting it in as an option, being more often replaced by a rowing session as cross training.

[Fionamags Graduate10 in reply to CBDB]

That sounds sensible. I think 4 runs on top of that increased distance could be a killer. I think cross training is definitely the way to go!

[CBDB Graduate10 in reply to Fionamags]

👍🏽

[Cowladyrunning Graduate10]

Brilliant! Very impressed. That is a good idea for motivating you. Looking forward to seeing them stack up 👍😊

[CBDB Graduate10 in reply to Cowladyrunning]

Thank you! I’d like to see them stack up as well. 🤣🤣

[Maddee_6333 Graduate10]

Well done!

I jeffed my 10k today, but totally had to walk up one short, sharp up hill bit at about 8k as well.

[CBDB Graduate10 in reply to Maddee_6333]

Yeah, I could do with moving that hill so I tackle it when I’m fresher. 🤣🤣💪👍🏽⛰

[Maddee_6333 Graduate10 in reply to CBDB]

🤣🤣🤣

[SueAppleRun Graduate10 60minGraduate]

Well done, I feel i’m lagging a bit but will catch up sometime i’m sure

[CBDB Graduate10 in reply to SueAppleRun]

Maybe you’re just enjoying your types of runs at the moment. And from what I’m reading your super consistent!

After I did my first 10k, there were three months were I suddenly realised how joyful short runs are. And now I’m up for something different again.

I am starting to think of a running journey being something which ‘breathes’ with the seasons. Haven’t quite figured out how yet for myself.

[SueAppleRun Graduate10 60minGraduate in reply to CBDB]

Thank you, you are right about running and seasons, when I miss a run or two I feel disappointed in myself but know i can’t always get out, our plan for tomorrow was the longer slower over the downs but the rain is lashing down this morning so even if it stops it’ll still be slippery wet so we’ll stick with the flatter route Have a good day

[CBDB Graduate10 in reply to SueAppleRun]

👍🏽

[Hidden]

Well done! My fourth 10K was an 11K and number 5 still has to be done. I understand your problem with the water, I have to look into other manners to take along water because my little flexible bottle is not enough I think on 10K and beyond.

[CBDB Graduate10 in reply to Hidden]

Yeah, I‘ve just about got enough space in my two little bottles that go with my belt. But it’s cutting it right. Next time I go for a 10k, I’ll fill it to the brim.

[GailXrunning]

Fab! Well done! +Celebrate every single one!

[CBDB Graduate10 in reply to GailXrunning]

😃👍🏽

[LottieMW Ambassador]

Fab! 👏🏼👏🏼👏🏼

Someone else here watching with interest 🙋🏻‍♀️

When I did my last 10k (#7) back in July, I hadn’t been running much and it set off my niggles again. I’ve been gradually building up (in an ad hoc way), and jeffed a 5 mile run last week. So now looking to continue longer runs…mostly in Z2…

…I await your plan! 😉🥰