Graduated on my birthday... 10 k

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

Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

17 Replies

oldest β€’ newest
  • "Naughty" but nice! Congratulations.

  • 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.

    Keep running, keep smiling.

  • 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!

    Thank you!

  • 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.

    Many thanks!

  • 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.

  • Well done.. you did Graduate... you can certainly run for those 30 minutes!

    Happy Birthday !

    A bit naughty..but as long as you are still standing..:) Now, rest up and as IannodaTruffe says.. take it slow and steady from now on :)x

  • 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 for the advice I will take it.

    John

  • Very well done... we don't mean to put a damper on your success.. you did so well!

    I am just an old woman, and worry about folk getting hurt! :) x

    Get yourself over to Bridge to 10 K and start moving forward with that.. you will know a few of us over there !

  • 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!!!

    thanks john

  • 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! πŸ‘•

  • Congratulations John and Happy Birthday. .😊

    Wow, that was quite a graduation run!

    You ran nice and slowly but as Lannoda Truffle says, easy does it as you may pick up an injury doing too much too soon.

    Now...you need a badge ( or two) and a celebration πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸ‘πŸ‘πŸ‘πŸ‘πŸ˜πŸ˜πŸ˜

  • thanks Jan... yes bit daft I know but I really am VERY slow... just out in request for my badge.. ope its to the right place!

    thanks john

  • Congratulations on your Graduation! Well done πŸ˜ƒ

    Slap on the wrist for going too far! Too far too soon is the direct route to the injury couch. Fact! Grrrrrr shakes finger πŸ‘΅πŸ»

    speed can only come through gaining strength. That comes from gradually increasing distance, combined with some other exercise on your non-run days πŸ™‚

  • sorry Miss... feel like I am on the naughty step. Ha ha.

    Regards john

  • Congratulations and well done.

    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 πŸ‘πŸΌ

    ps Happy Birthday! 🎈

You may also like...