After last week's crisis of confidence in my own training methods for ramping up to the magical 10k, (which is basically a steal of IannodaTruffe 10% rule and the idea of C25K stretching you each week), I decide to dump the shouty man from Ease into 10k, who kept on forgetting to say please...
Didn't his mum ever teach him manners? Not so much easing as displeasing. So he is dumped well and truly!
I am now back to my own method which is to do the following (kms vary obvs)
Week x = 1x run 7km, with two of 6.5km - 20km in total
Week y = 1 x run 7.5km with two of 7km - 21.5km in total
And so on; this week is my 1 x 8km and two of 7.5 km session.
In honour of Razouski who is poorly with a misbehaving ear, I listened to my newly created retro runners playlist, which can be found at Jancanrun.com, if you want to see it. She and antet started trading recommendations with me for running tracks, and I have to say their download recommendations have given me a real impetus to my running.
Today's run was to do 8km and all those wonderful 80s tracks got me there. In fact the highlights - Nik Kershaw with 'I won't let the sun go down on me' helped in fact he helped twice, as the playlist repeated him about 2 tracks later. Best songs though undoubtedly Rasputin by Boney M - I realise it's tragic... but it is so good to run to, oh and Eminem's Lose Yourself, which was an antet recommendation. He came in just as I was flagging - when he came on I picked up the pace and did my fastest km at 7mins 1 second. I realise it's not blistering but it was at the 6km stage....
So at the end running in the 80s got me to 8.2 km....
Thanks retro runners for the inspiration, I couldn't have done it without you.
P.s. Loads of other folk have come up with 80s artists and tracks for my downloading... I have yet to work out a way for prioritising, but I will do so and let you know.
Happy running, whether you run in the 80s, 90s, noughties or beyond....
I absolutely agree that's why I am following the 10% rule and every 'stretch' run I do is always down the hills and not up them.... oh and Eminem which is not my usual musical taste has a line in it about snails - I kid you not!
I have never forgotten your advice and good counsel - in fact you and IannodaTruffe got me here and for that I cannot tell you how grateful I am. To rediscover the passion for a sport that I lost for just on two years, is lovely.
I'm not quite sure what I am going to do beyond the end of the programme. I'm going to try and do 2 x 30 min runs per week. I can't see me fitting in any more (runs or distance) as I am now also working through the programme from the start with my daughter. Week 1 will be completed tomorrow. Not enough hours in the day. I need to pack up working...
Great work with the distance training. I got to 7K this morning into a strong wind and mainly uphill (not steep but never ending). 8 & a bit is awesome, my cap is doffed madam 🎩👏👏
Thanks for the doff.... but I ain't fast... and running downhill helped, it was only an elevation gain of about 60m today. I do have Cavendish Hill in my sights which is just 'orrible.
Wow, you're really going for it! Fantastic!!
in reply to
Neil I am trying I'd like to get to 10k by end of October, and then I am not really sure distance or speedy 10k, for now just one focus the magic 10k
Wow! I think you're doing amazingly well! Despite finishing back in May & having run about 120km since then for Alzheimer's Research, I'm stuck in the twilight zone of 5-5.5km on about 34 mins. I think it's mainly because I can only fit in a couple of runs a week & know several 5k routes. I've been thinking a lot about the 10% rule lately & it's about time I took a leaf out of your book & extend my runs. Maybe I should be running with 80s music - I'd have to add some glam rock though - a bit of Aerosmith, ZzTop, Whitesnake & Van Halen to name but a few!
So there is a guy who I see occasionally who looks like a cross between Father Christmas and ZZ Top....so ZZ work for me....
I can do 5k in about 34 minutes and it's not coming down, but previously I used to run 10km, so I'm thinking I'm a distance person not speedy... I also have the benefit of being able to run more or less when I want and for how long I feel is okay.
Also my C25K was in the height of summer here, so I wonder now if that affected my run times, as now I am hitting 7-8 minutes a km, depending on the hills, whereas in summer it was about 9-10 mins per km. i can run 3 times a week and do religiously as otherwise I'd flake... I'm also doing Rignold famous squats... I think I am lucky to have the time to do it. Not everyone does....
OMG I'd forgotten all about ZZ Top, I may have to add Sharp Dressed Man to my playlist. At this rate I'm going to have to make my long run even longer so that I can fit in all the music. Good ol' 1980s. 😂😂😂
Well done Hidden . Well done for sorting out the Retro Runners Playlist, and also for getting to 8km. It sounds as if you're getting quite a good pace too. I know the tempo of the music seems to make a big difference to me (when I can actually hear it).
I just got back from a rehearsal, which was quite difficult trying to sing when you can't hear at all, but I think I was OK. There are quite a few runners in the choir and so it was suggested that we runners should be listening to the piece we are learning at the moment, in order to get it learnt for Sir Simon Rattle (who will be conducting us). It's a really weird Bernstein piece, and I can't imagine running to it as it's very un-melodic (atonal in places) and has very unconventional rhythms. It's also in Hebrew and Aramaic so I would definitely be challenged to make up alternative lyrics.
Much as I love classical music. I think I'd need the William Tell overture to spur me on! Remember that every girl's crazy about a sharp dressed man - ditch the Bernstein & go for the great bearded ones!
Hidden you are an amazing Woman....I’m at a bit of a loss at the moment, I don’t know if I’m doing the right thing by going over week 9....should I be aiming to run comfortably for 30 mins or should I be aiming to be able to run for 5k??? 🙃🤔 I’m confused!!?!?!?
I didn’t think at one time that I wanted to be able to run 10k eventually but guess what???? 😉 I love your 80’s playlist...while I was out yesterday ‘Run to you’ by Bryan Adams came on which I loved but, and this is no word of a lie, when I’d been in the park with 5 mins to go ‘Parklife’ by Blur came on & he mentions runners that go round & round....made me smile xx
I don't know that there is a right way to go about it for everyone - personally, I would aim for a comfortable 30 and then move up my distance from there. Once you are doing easy 30s, then you know you can safely increase your distance a little at a time. But as I've said many times before, I am no expert. Maybe Oldfloss or Iannoda could help?
I think, for me, I want to be able to run the whole park run on Saturdays & use my 2 weekly runs as practice for building up my stamina...I’d like to know what IannodaTruffe & Oldfloss thinks??
In brief.. 30 minute consolidation is, in the opinion of many of the slightly more seasoned Graduates. essential... C25K is just the beginning, and we have to remember we are still just beginners on this great running journey)
Your stamina and strength exercises should be continued on rest days too..( Although..with a family you are getting quite a bit of that :))
The park run will help as a consolidation even if you feel you wish to walk some bits..use it as part of the plan...don't try to push for 5K...it may happen or not, Often things just do evolve, if you build up gradually. I, as many of our fiends) recommend the C25K+ podcasts.. they are great to give discipline in our running and the Speed and Stamina ones, ( my favourites) are really helpful.. they are structured and they really do give us something to think about an work on..
Another wonderful post Jan! - And you are getting there with some help from the 80s musical artists (minus their gallons of hairspray and acid wash jeans!). Can't ask for more than that! Best of luck as you move up in distance!
What a plan jancanrun! You are so motivated - well done, and I'm definitely going to check out your 80s playlist. There are some fantastic 12" 80s songs, what about 'You're the one for me" by D-Train - a great song to pound the streets to and it lasts for about 12 mins! Keep on running!🏃🏽♀️🏃🏽♀️🏃🏽♀️
Great stuff! I am still sniffling so feel a bit like I’m going backwards fitness wise but may attempt a small run tomorrow. Thought Rasputin would be a good one 😀 looking forward to trying it out for myself. Lose yourself is a great one to keep going to and glad it helped. I’ve been thinking about adding the Rocky theme for when I attempt to run up that hill again. Also Ennio Moriconne The ecstasy of gold. Both build up to a blistering finale which is always inspiring. By contrast Toto’s Rosanna has got a good driving beat may be a good one too.
That’s a brilliant achievement. Well done on the 8.2km! I snuck out at lunch for a run but didn’t feel comfortable so stopped at 3km. Maybe I should get some 80’s on the go. I was born in the 80’s xx
Oh blimey now I feel old.... but well done you lunchtime running and stopping when you feel uncomfortable a damn good idea, you don't want to be back on the IC! Am out tomorrow aiming for 8.5km.... scary but do have slightly stiff legs, so may scale it back.
I’m working from home today so able to achieve a lunch run. Back in the office tomorrow but taking my trainers as I can get around 4km walk done around the site I work at.
8.5km is scary. But amazing too. I’m sure you’ll do it. And yes, I don’t want to be back on the IC. Hence the walking tomorrow to make sure I keep moving. And ankle support going on later after a bit of yoga with the kids x
I’ve just done my own post actually. Should really try and keep up the post grad posts. Never know who else out there could use the advice linked to the fibro I guess.
As for 80’s music. The number 1 on the day I was born was Culture Club, Do You Really Want To Hurt Me. A bit of google searching may then narrow down that it’s my birthday soon 😂😂
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Park run-is it just me?
Aarghh, the gremlin got me on W6R3 :(
running, raining and me
Best 10.5 k yet- and finally got the cold running gear sorted
Got me right in the feels 😌
