Well I've done it!... to be honest I've over done it and gone a bit silly today and will probably feel the results tomorrow but.... I set of about 7:30 this morning. Warmed up first so started running as soon as I tuned in to Laura and Julie. I was hoping to set a pb to beat the 5k I did on Sat at Parkrun which was 37:11 mins... No chance! It was soon clear I was having a slow day. "Never min" I thought, "I'll go for a bit longer".
I've a number of circuits I can run along local road and a nearby park. So I did one... felt ok so added another.. when I realised I'd done 7.5 k I thought I might as well carry on to 10. THIS WILL NOT BE A REGULAR THING.... YET. I was MEGA SLOW and was running (and this is my definition.... others would say ambling along in a jogging sort of style!!!) for 1 hour 28 mins. I ran through run 9-3 then I was back into week 1 (ah the nostalgia of those 60 second runs) then half way through week 2.
Yes I've been a bit silly and overdone it. But on my 51st birthday I've done something I couldn't have done on my 41st. My wife has said she feels she is getting the old me back... I am now making her a cup of tea before reminding her she promised to buy me a C25K t shirt.
Regards to all of you in Laura Land... especially us tortoises!
John
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Kingfisherk26
Graduate
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Congratulations, but learn about the 10% rule. It is especially important for those of us beyond our first flush of youth and can help keep you off the IC.
Stupid question here: but what's the 10% rule? I am past that first flush of youth by some way but can already sense I'm getting inclined, as my strength increases, to get overambitious. I feel this 10% thing is something I need to know!
It basically means that the total distance you run from one week to the next should not increase by more than 10 percent. Build ups in terms of distance should always be gradual.
Ah! Thanks Dunder2004 -- That makes total sense. I shall definitely keep it in mind. I think C25K is a victim of its own success here in being so good at keeping the majority of us injury free, while also being brilliant at boosting our confidence. We think we can conquer everything at one go!
I shall remember the 10% and concentrate on slowly building up the stamina.
Dunder gives you the basics, but it is often applied to one longer run each week, as you move to longer distances. So if you are doing 3 x 5k runs this week you can increase your one long run by 1.5k and so on.
I did write a piece about this rule some time back, after doing some research and you can find it under my posts. Treat it as a guide and you can't go far wrong.
Thanks IannodaTruffle. I'll give your post a read. I'm still only on week 8, so your 'if you're doing 3x 5k a week' sounded wonderful! Ha ha! But the rule sounds extremely useful. All best, and thanks for the beautiful daydream material.
Yes I know that every one is right and I need, as IannodaTruffe and Oldfloss say to stay of the IC. I think perhaps sticking to the 5k but trying to up the pace is what i need to do.
Thanks good and sensible advice is always welcome... I do tend to go at things like a bull in a china shop.
One funny thing was that part of this mornings run was past my old school along roads we were supposed to run doing "cross country" when the PE staff just sent us out for a lesson. Needless to say my mates and I strolled at the back chatting and just ran the last bit back into school. So at 51 I ran more than i did at 14!!!
You had a plan, it didn't work, then something completely unexpected happened to still give you a sense of achievement. You kind of knew you shouldn't, but you had fun along the way! Happy birthday and enjoy your t-shirt! 👕
A bit risky but fingers crossed you will get away with it! Maybe take an extra rest day now to help recovery.
I would also advise to make sure you have stretched well, which as you know should be done whilst your muscles are still warm. If you can get out for a walk today too that will help the muscles relax!
Don't forget to join the Bridge to 10k forum and claim your 10k graduation badge 👍🏼
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Now, rest up and as IannodaTruffe says.. take it slow and steady from now on :)x
Laura should meet my husband
W5R2
Parkrun on your 8th birthday!
Graduation Run - I Did It!
Wooohooo I have graduated tonight :-) :-D :-)
