I'll tell you how it happened... slow and steady, plus it was just a good run
I decided I was going to run to the end of the Macclesfield canal, which is maybe half a mile further than the point at which I normally turn round, perhaps a bit less. I'm still recovering from the run, maths fails me!! So - no C25K+ podcasts today, as I wanted something which just kept me going at a steady pace, no tempo changes. I found a random 155bpm running music thing on YouTube and listened to that. NOT my kind of music, in fact I would even question whether it fits into the definition of music at all, but it's fixed tempo was great to run to, and 155bpm was just perfect to keep me going at a sustainable speed. Of course the nice flat towpath helped, although there were a couple of roving bridges at the end, which is where the horses that used to pull barges would change sides without getting the tow rope in a knot, when the towpath changed sides. I actually took a picture from the final one, just to prove I made it. If I remember, I'll attach it
On the way back of course, a voice in my ear told me I was at 5k. Now we were into unknown territory. I knew the route well, but had no idea whether I would fall into the canal or drop down dead!! 5.5k... 6k... just a couple more bridges, then 6.5k and I was back. Just the warm down walk to go.
My stats, not that it matters much, were 7,146 steps, 6.55km in 48:14 giving a pace of 7:21 per km. Slow maybe, but sustainable, and I feel great. That s the furthest I've ever run in one go, albeit with a few seconds break for a photo!
Oh - quick tip for those applying sunscreen. Don't put it on your forehead! I did that last time it was really sunny, and spent the whole run having sweat mixed with sunscreen dripping in my eyes. Ow! So this run was much better, it was just sweat dripping in my eyes. Nice lol!
Happy running peeps, I'm starting to wonder if I should be posting in bridge to 10k?!
p.s. Sadie-runs, seems robot legs are indeed a thing!
Wow! Just wow! My goodness Neil, that was quite the run and I am pleased it felt good, too. A sustainable pace is key, isn’t it? I am throwing fast pace out now, and going to be focusing on slower longer. Your run has confirmed that’s the way forward to me. 😁
Bridge to 10k. There is a separate forum for C25K graduates who have graduated and been running 30 mins regularly, and are ready to train from 5k to 10k. x
Thanks Sadie, yes, guilty as charged!! The route, btw, is lovely, but miserable in the winter, and a mud bath! The best thing about doing 6.5k is that it didn’t feel like 6.5k at all, and I feel like I could have gone further, 6.6k at least
Now then, B210k? Well... maybe yeah, go on then!! What am I letting myself in for??!
You made a wall chart. That sounds very much like a "you" thing!! Yes please, is it a printyouty type thing, or are you going to hand craft using felt tips and sticky backed plastic, Blue Peter style?
If you are interested in getting to 10k take a look in the Bridge To 10k forum. ju-ju- made a great plan and is running it again to get you safely and gently up to 10k
Don't you worry, you're doing just fine. We all have our own natural pace. It's great to push yourself sometimes, but also fantastic to go for a longer run at a slower pace. I was feeling a little down because most of the people I watched vanishing into the distance at my first parkrun were older than me, and obviously they were all faster than me, so I really did push myself, which is fine, but I couldn't do that on every run, as I'd just stop running. I've always been a great believer in the fact that running needs to be enjoyable for the most part, to be sustainable, and become a habit.
Also, pretty sure you will naturally get faster as you progress, and particularly after you graduate (you WILL graduate!), and have chance to consolide things. My consolidation didn't really happen at first due to stubborn me running with a knee injury, but if you take it at your own pace you will do just fine. The whole point of C25K is for fitness, and you're already doing a fantastic job of that.
Thank you Tasha, not *quite* flying yet, I don't think given my mass and lack of aerodynamicness (is that a word) I could fly at that speed, but close maybe
There’s no stopping you is there?? What a beautiful place to run too..you e had a great week this week & I for one have really enjoyed reading your posts...infact, it was you that got me out this morning, I only had time for a short run so it was our fab speed podcast that I took with me, I could hear you telling me I could fit that one in!!! And I had a BREW afterwards with a biccie dunked in!! Good advice on the sun cream Neil, at least you didn’t fall into the canal coz you couldn’t see?! Great run
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Wow! 20 mins run, how did that happen!
HOW DID THAT HAPPEN? BMI check...
How did that happen?!!
