Nrc 10k plan still going

[Gwenllian1]

I'm still trying to get back on track with the nrc 10k plan after having lost much of February to being ill. I'm back to running three times a week but I've fallen into a pattern which often happens after a setback: I get intimidated by longer distances and by speed runs. It's daft. I've been running now for five years and I really should have learnt that as long as I build back slowly both of these are fine but every time I'm trying to get back after illness or whatever I get into a rut of only running short distances very slowly and thinking I can't go faster or further. So this morning I decided to do the speed run which I've been putting off for the last three weeks , 26 minutes of "80s", running different speeds for 80 seconds with 80 seconds of recovery between each speed run. And it was great! I loved it! I ran faster than I have done since I resumed running. I walked the recovery sections of 80 seconds and despite the walking the whole 26 minutes averaged faster than any of the runs I've done over the last couple of weeks. And I remembered how good it feels just to run.

So I've written this down to remind myself next time I'm feeling daunted by the idea of speed runs. It's fun! I can do it! Yes I can!

[MissUnderstanding Administrator Graduate10]

This is super-that break has unintentionally served you well! The 80s one was tough for me-you nailed it. It’s so encouraging to have a run like that. Enjoying the feeling!

[Gwenllian1 Graduate10 in reply to MissUnderstanding]

It really is encouraging! I've been feeling rather stuck and this morning made me feel I'd had a breakthrough. So much of getting stuck is the head isn't it?

[MissUnderstanding Administrator Graduate10 in reply to Gwenllian1]

You are so right! Often it just takes one good run to shake the feeling. Once you’re through it, it’s amazing how much difference it makes!

[Yesletsgo Administrator Graduate10]

Well done on getting back to it Gwenllian1 . I'm finding going back to the Plan intimidating too, 18 days without a run and the next but one on the NRC plan being 8k for me 😨 As you say, the fear of it all being too much is daunting. I'll do the 35 minute run tomorrow, mud permitting, and hopefully I'll be back on track next week too.

If you can do the 80s run you can do anything! I found it an absolute killer. Funny how we all react so differently lol.

[Gwenllian1 Graduate10 in reply to Yesletsgo]

Yes, I'm supposed to do an 8k but as I haven't managed a 5k without walking since my break I've decided to do 4k as my long run. It might take me three weeks or more to work up to anything like 8! I find it surprising that after all this time running I still lose fitness quite easily. I was walking the recovery bits in the intervals run. Perhaps that is why it was OK. And even my faster paces are pretty slow!

[Yesletsgo Administrator Graduate10 in reply to Gwenllian1]

I might wait a bit longer to do the 8k too, it's so muddy round here that it's not exactly inviting. On the other hand, maybe I'll get one of those 'I can run and run and run' moods.

Fingers crossed 🤞🤞🤞

[VS1975 Graduate10 in reply to Yesletsgo]

Gwenllian1 & Yesletsgo

We seem to be at similar stages in NRC. I was away for 3 weeks with no opportunity to run.

1st run back - last mon I did 5k no probs (killer tho) then Wed I did another 5k HOWEVER it broke me. I had to stop 7/8 times (I never stop) it drained every ounce of my being. So Friday I was due the 8k my head was telling me oh no. But I didn’t put it off. I went into it thinking positive & that at 4K I’d turn around & head home, I actually felt good at 4K as I’d ran as slow as I could. In my head I was thinking - it’s only 3 more k than usual.

I did it but it killed me, it’s the furthest I’ve done since 2010 (since having my 2 children) according to my NRC activity. So I’m sending positive thinking. Vibes - You can do it 👊🏻

[Yesletsgo Administrator Graduate10 in reply to VS1975]

Hi VS1975 my next scheduled run is the 8k. I've done this distance a couple of times before but not for a while. I'm hoping that I'll just be in the right mood to do it - you know the 'I can run and run' one

I'll start psyching myself up today...running it would be a good start to a Monday morning wouldn't it?

[Gwenllian1 Graduate10 in reply to Yesletsgo]

Yes I should be doing the 8k but I'm going to stretch it out and push that one back a week or two. I just need to get a bit more comfortable with 5 and 6! And I'm looking forward to doing some more intervals!

[Yesletsgo Administrator Graduate10 in reply to Gwenllian1]

This is a good plan. You know how it goes, tell yourself you're not allowed to run 8k and your mind will absolutely defy you 😂

[Oldfloss Administrator Graduate10]

Our minds... so strong in convincing us, when it comes to believe in ourselves, that we can't do it.

We need to try every hard tor reverse that and you did and you proved the point! Welcome back! x

[Gwenllian1 Graduate10 in reply to Oldfloss]

The thing that bemuses me is that I know intellectually that this has happened before and that building back slowly is the key and yet I always get stuck for a couple of weeks doing 2.5/3k and being intimidated by the idea of any greater speed or distance. Daft eh?

[Oldfloss Administrator Graduate10 in reply to Gwenllian1]

I feel it is natural...on my build back I felt better after just hitting 5K again!

[Vragtes Graduate10]

Really encouraged to read of your return to running after an enforced break. I too have not run for over three weeks after a bad cold-like virus (not flu or covid) as well as travelling back from Spain over10 days.

I managed some lovely runs while in Spain and en-route in France and am looking forward to starting again on Monday with a 20 minute run to see how much of my fitness remains. Want to get back to my Monday, Wednesday and Friday early morning runs of 8-10k. Can’t believe how much I miss it!

[Gwenllian1 Graduate10 in reply to Vragtes]

I suspect we all have our own way of getting back to it. I had about the same amount of time without running as you with what sounds like a similar illness. I wasn’t running as much as you were before my break though! I thought I could go from running about 2.5 k straight back to 5k when I decided that I must overcome the sense that I was stuck on shorter distances but I couldn’t and had to walk some of it. So I’m aiming for 4K today. I think the chest infection hung around longer than I had realised. I’m sure you will be back out there very soon. I’d love to know how you get on!

[Jools2020 Graduate10]

Well done for doing that speed run -I’ve done if a few times and it’s a really good one! I hope that it’s helped you get back on track towards your 10K 👏👍

[Gwenllian1 Graduate10 in reply to Jools2020]

I think I'm on the way (but not moving at a very great speed!) I will get there though. Persistence is my middle name!

[Cowladyrunning Graduate10]

Glad you enjoyed it! It is hard comng back after illness or injury and lots of it is getting over head barriers isn't it! Hope you enjoy the rest of your training too. Good luck!

[Gwenllian1 Graduate10 in reply to Cowladyrunning]

Thank you! Yes, so much is getting your head right. I knew that when I was doing couch to 5k years ago but I don't think I'd realised that it would always be the case!