Consolidation Run 29 🏃‍♂️ - Naughty Step 😈

[PhoenixRise]

B210K -W4R3

8K 🎯

Last run of Week 4 of Ju-Ju’s Magic 10K Plan completed this morning 💪

Now - the run’s target was an 8K but I was a little naughty 😈 and pushed on for a 9K. I was curious 🧐 to see what time I would do it in and if I’m on target for a sub 60 minutes 10K by the end of the plan ....

I’m personally working towards a 6 minute per K rule so that I can achieve a sub 30 minute 5K each and every 5K+ run 🏃‍♂️ With this in mind I am aiming for a 54 minute 9K so I’m really happy that it’s come in at 52:23 😃

With an additional 6 minutes I should/could do a 10K sub 60 minutes - in theory!

So I guess by Week 8 I’ll have to push on a bit more for that 60 minute badge 🤦‍♂️

Moving forwards - all my shorter runs of the week will be intervals of 1K leaving run 2/3 for the longer runs without intervals. Hopefully this will bring me some PB’s in the process 🙏🏻

No PB’s today besides completing my longest run to date 🏃‍♂️💪

Please don’t put me on the naughty step or @ me 🥺 I needed to let off steam this morning after contemplating another 6 months of no support/work all last week.

The run and extra distance has done me the 🌍 of good!

Half way through the Magic 10K plan now and I think I need to focus on getting a more consistent pace 🤔 maybe 🤷‍♂️

Happy running all! 🏃‍♀️ 🏃‍♂️

[IannodaTruffe Mentor]

There is nothing naughty about what you did.......you are an adult, you make your decisions.......we just try to offer advice based on the current thinking and knowledge.

Trying to run every run as fast as you can is not the recommended route to becoming faster.

Many congratulations on your graduation, fellow runner.

An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

This leaves you with 20% of your running when you can work on speed with intervals or fartlek.

Running flat out on every run really is the sign of a rookie runner.

[PhoenixRise Graduate]

Thank you for your advice IannofaTruffle.

Indeed, I am an adult and I do make my own decisions - based on an advanced understanding of the human body and both it’s aerobic and anaerobic capacities.

If I was running flat out on every run I would be averaging around 4:30 p/k. Hence why I’ve made a conscious effort to drop to around 6:00 p/k. Today I was even singing along to my playlist so I’m sure a conversation would have been possible.

As a trained dancer - I am a trained athlete. I know every sinew of my body and adjust my targets and aims accordingly. Not all new runners are ‘rookie’ runners and it’s a bit defeatist to assume so.

[Tinytears60 Graduate]

They are great splits Mister 👏👏👏 and I’m sure you will achieve it!

I’m so sorry you’re having to deal with the possibility of more time enforced away from work .. 💕

Try stay positive! You’re doing great and the running is a big positive for your health and well being 👍

[PhoenixRise Graduate in reply to Tinytears60]

Thanks 🙏🏻 InspirationalTinyTears60!

The positivity bag is nearly running on empty but my runs do boost my mood a bit. 🤞🏻 for brighter days ahead!

[Tinytears60 Graduate in reply to PhoenixRise]

Aww I can imagine 💙

Relaunch the coffee club mister 👍☕️

[Instructor57 Graduate]

A great run for you today 👏

Hope it takes your mind off the work situation .

Stay positive 👍

[PhoenixRise Graduate in reply to Instructor57]

Thanks 🙏🏻 Instructor57 🤞🏻