Maybe it's time for a 10 mile plan. - Fun Beyond 10K & ...

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Maybe it's time for a 10 mile plan.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathon
โ€ข35 Replies

A couple of 80k months since Physio sign off and tonight I felt it was right to push on a bit. A rainbow; a perfectly formed arc in the early evening sky, touching the ground on either side of the trail seemed propitious! So I went for it; a first 12k since March 22. I had built up to it again through JuJu's plan, and my hill run is back on song (PB for that route last week); the result of months of physio prescribed strengthening and stretching exercises, and learning how to run again. A shortened stride and quicker cadence seems to suit my suspect knee...oh and the new cushioned shoes recommended by Sandraj have played a part too. I didn't try for a particular time tonight, I just let my legs decide, and was surprised that I had kept up 6:42/k pace.....my quickest (or least slow!) 12k ever.

Looking at one of the 10 mile plans, next week should be an easy week; so a good time to take stock and decide whether to press on or reign it in a bit in case I am doing too much too soon. I have done 5 runs of 10k or more since mid August; is that a sufficient base or is a bit more consolidation called for ?

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Beachcomber66
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Gran4z profile image
Gran4z

Youโ€™re doing magnificently. Well done!

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toGran4z

Thanks Gran4z; just relieved to be back really.

Sandie1961 profile image
Sandie1961Half Marathon

I think only you can answer that question. If you feel you can, go for it. If you need a bit more time, go with the flow. Let your legs do the talking x

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toSandie1961

Oh, definitely my responsibility Sandie; at the moment heart says go for it, brain is saying don't push it, hence the hesitation. I will see how things go next week. Maybe reign it in until after the Vitality. Snag last autumn/ winter was that I built up the distance twice, only to be struck down by chest infections at critical times, so there is a bit of " get it done while I can" in this. Maybe social distancing will actually help!

You will be free soon ๐Ÿ‘๐Ÿ‘๐Ÿ‘

linda9389 profile image
linda9389AdministratorMarathon

Sounds brilliant BC. Would your physio have any comment to make on extending distance? If you're thinking about it, that suggests your body is ready - you have been so patient that this new optimism must be based on something your seeing and feeling. You don't have to rush to 10 miles! you can take your time, reduce your pace to compensate for the extra distance. Good to hear you considering new goals ๐Ÿ˜Š

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tolinda9389

At the end of treatment my physio said that she saw no reason why I shouldn't push on to HM again, but we didn't discuss a time scale. All she did warn me against was any more speed challenges!

I do feel stronger than ever; my hill route has gone from having to walk the peaks to PB in no time, and other paces, 5k, 10k and now 12 are all moving in the right direction. I think the exercise routine has been really effective, and I seem to be running faster without pushing up the heart rate. I am probably managing my asthma more effectively. So I feel really good, I just wonder whether I have done sufficient recent distance runs before heading back up to 10 miles. The alternative to kicking on is to put in another month with a weekly 10k.

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toBeachcomber66

it's all sounding good to me. Try it! you can always pull back ๐Ÿ˜Š

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tolinda9389

Thanks Linda; I suspect my legs will decide. I was running long distances (over 10k) really conservatively last year, so I am not surprised that there is plenty of room for improvement. Nice problem to have!

cheekychipmunks profile image
cheekychipmunksHalf Marathon

Youโ€™re super aware of how your body feels after your injury BC, so youโ€™ll make the right decision, I know you will! Youโ€™ve already made fantastic progress. ๐Ÿƒ๐Ÿƒ

I foresee that 10 miler looming. ๐Ÿ˜€

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tocheekychipmunks

Thanks CC, at least I completed my 6lb weight loss target for the month as a result of last nightโ€™s run! Maybe that has helped too. First flat white in three weeks to celebrate ๐Ÿ˜‹

cheekychipmunks profile image
cheekychipmunksHalf Marathonโ€ข in reply toBeachcomber66

Very well deserved too BC! โ˜•๏ธ Brownie after you achieve your 10 miles though, surely?! ๐Ÿ˜‹

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tocheekychipmunks

๐Ÿ™‚ Guaranteed!!

What a really lovely post to read. I feel you are in a good spot and would look at going for it. I wouldn't necessarily do it gently either. The 10% rule is not necessarily the best way to do it. Your recent 5 runs of 6 miles (I work in miles) are great preparation. I would either do one more seven or eight miler and then a low mileage week then boooooom! go straight to ten. You are ready and your body is ready. It'll be a challenge but one you have a base standard of runs for.

youtu.be/wnEI8MPVOas

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply to

Thanks GTFC; I like that guy! I listened to his altitude training talk too. Fantastic delivery.

Sometimes the very strong messages from C25k come flooding back and dictate how I approach things and I forget that it is a very good programme for converting non runners into runners, but I am a grown up runner now (almost)! ๐Ÿ˜‚Thanks for reminding me!

โ€ข in reply toBeachcomber66

Absolutely this! Go with how you feel and be confident. You've got the miles in your legs ๐Ÿ˜

Irishprincess profile image
IrishprincessAdministratorHalf Marathon

That all sounds fab BC and bodes very well for a 10 miler. Itโ€™s always scary when going for long runs after injury, thereโ€™s usually a bit of paranoia along the whole way, or maybe thatโ€™s just me ๐Ÿ™„

I would say you have a great base and of course your previous miles pre-injury will all count. Try it and see, youโ€™ll be wise and stop if things donโ€™t feel right.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toIrishprincess

You are right IP, it is rare for an injury to appear after running with no prior warning.

Note this is all being done by reducing stride length!! I bet the long lopey guy you were envious of is on the IC by now (I hope not though!). ;-)

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toBeachcomber66

Haha, I havenโ€™t seen him since......

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toIrishprincess

Nuff said ๐Ÿ˜‚๐Ÿ˜‚

Dexy5 profile image
Dexy510 Miles

You are so much stronger now Beachcomber66, and if you listen to your body I am sure you will get back up to 10 miles again. Just take your time and weโ€™ll be watching with admiration. Iโ€™m still on the journey to 10k but I know that Iโ€™d like to work back up to 10 miles for another Great South Run.

Happy Running

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toDexy5

You will be up there at 10 miles too Dexy, I have no doubt. Being methodical, thoughtful and determined (which you are) will get you there. Time to do my exercises.......

misswobble profile image
misswobbleMarathonโ€ข in reply toBeachcomber66

Itโ€™s a relief to be back out there. A lot depends on the day as to how far you get. You can only see how it goes. Thereโ€™s no hurry or reason to pressurise yourself. It will come easier that way Relax and have fun ๐Ÿ˜ƒ๐Ÿ‘

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tomisswobble

I am really enjoying it now. Back to thinking about loads of things as I run, and then suddenly noticing that another 3k has just slipped by. I will probably end up back at 10 miles by accident !

misswobble profile image
misswobbleMarathonโ€ข in reply toBeachcomber66

Yes, thatโ€™s often the way! When I ran my first marathon, I didnโ€™t look up til 14 km. gone! Just like that! I was shocked ๐Ÿ˜ณ๐Ÿ™‚

JonathanP profile image
JonathanP10 Miles

Sounds very positive BC - how about planning for 14k and see how you feel? I'm back to weekly (slowish) 10ks on a flatter route than I used to do, but no plans to go any further at present.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toJonathanP

Yes JP, I think that is what I will end up doing. If I view it as a 13 with a possible extra 1k if I feel like it, it wonโ€™t feel like a fail if I fall short! ๐Ÿ˜‰

Sandraj39 profile image
Sandraj39Half Marathon

Well done on your run! ๐Ÿ™‚๐Ÿ’ชI know you will make the right decision Beachcomber66 - keep listening to your body and follow your heart! โค๏ธ We are always free to change our path in life and running is no different. So pleased you are still loving your "Magic shoes" - I am pushing slowly forward with mine too, and am especially looking forward to running in the cooler weather this weekend! ๐ŸŒฌ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿ˜€๐Ÿ๐Ÿ‚ Happy running!๐Ÿ™‚

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toSandraj39

You get an assist in all this, thanks !! Speedgoats next ๐Ÿ™‚

over61andstilltrying profile image
over61andstilltryingHalf Marathon

I can but dream. ๐Ÿ’ค๐Ÿ˜Š Well done to you. ๐Ÿ˜Š๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toover61andstilltrying

Hope things go well on Tuesday. Part of my trouble was a tiny lump on the inside of my knee (a plica). It was incredibly painful and affected the top of my tibia too, being particularly bad post run. After weeks of exercises it suddenly decided to disappear. ๐Ÿคžit stays gone!!

Wimborne profile image
WimborneHalf Marathon

So much great advice from everyone BC and the only words I can offer is to listen to your body and especially in the days after a longer run.... you will know when itโ€™s right for you and thereโ€™s no rush... so good that you are up to 12k and feeling ok at a really great pace too. Take care running.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toWimborne

Thanks Wimborne. All of the comments are really helpful and reflect the different instincts we all bring to our running. Heart says I am running really well, head says you are getting a bit carried away and need to slow down. I do think that the shorter stride/higher cadence is more efficient so I am getting more pace with less effort. Slow walk planned today ๐Ÿ™‚

Deals1 profile image
Deals1Metric Marathon

๐Ÿ‘ Your legs know what they are doing. ๐Ÿ˜Š

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toDeals1

switch off brain and let them get on with it .....they are maniacs ๐Ÿ˜‚

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