Crossing the bridge from 5 to 10K

Yah 6k done felt like treacle and had a couple of 30sec walks but finished under 40mins which was my goal so I'm

Hope you all have gd Saturdays

I love strava zef but only for me and a couple very close folks i follow, I don't want public interaction on there
I really like the instant feedback when I'm running and the post run look at my stats. It has really helped me when I've felt really tired but actually I'm running a fraction faster.
time sounds like we are running similar speed with same goal ive got a ski holiday in March I'm aiming to be fit for I've averaged 6.34min km splits last two 5.5k runs which I'm really pleased with as I've got down from 7min k splits just with a couple of tweaks of technique and not really much effort. I'm SUCH a geek when it comes to stats but I've got along way to catch my DH who averages 4.30min per km splits over 10K! Little bugger but he is 2stone lighter than me . I'm itching to go out tonight but I'm waiting till Sat morn as I want to try 6k and feel rested first.

I think there's an up and running near me so I'll pop in one day and get a gait analysis although they're not hurting anymore thank goodness.

Impressive speeds going on here! Very inspiring, id like to go a bit faster. Does anyone else use Strava? Someone's beaten one of my best times and I'm fuming!

I'm so impressed by all your times. Thanks Biking, I've had a look at a few videos now, & there are some tips I wouldn't have thought of that sound really helpful.

Kanye, I'm thinking something like that too. My usual pace at the moment is about 7.30 per km and I'd really like to be comfortably running the 10K at 7 (or less) by race time. So a long slow run on weekends when I've got time for it, then alternating the other runs & gym workouts during the week.

Time, I hadn't thought of running by the local canals actually but it does sound lovely!

Time, you inspired me and I did 6.5km at 6:12 per km. I think its my fastest run ever!

I've an idea of tying to do one long, slower run, one shorter, faster run and maybe some speed work (which I really hate) each week. Once I get a bit more comfortable at the full 10k, I found a training plan for an under 65mins 10k which looks terrifying interesting.

Biking i have a similar target but will do some work to increase speed too.
I am aiming for a 10K on March 12th.
Yikes.....

Yay 65.K this afternoon at a nice steady pace average 6.30 mins/km.
My legs were tired when I finished but feeling good. Managed to get into a good rhythm with my arms and legs.
I am so lucky we have a nice Canal towpath to run along and it is lovely in the afternoon sun with all the ducks bobbing around !

Yes I only looked at two YouTube ones and it's stopped my neck pain which is why I first looked.

Is that from your running technique videos, Biking?

Another 5.5k tonight last 0.5k was hard going as slightly uphill and I was feeling sick by that point but super happy I made it my fastest time as well. By focusing on my head up, arms pumping and picking up my feet I've got quicker without really "trying"

kanye My oldest DD (9) gets it, she is sporty and loves to swim and dance, and sprint but not distance running. My youngest DD(5) just moans "your not going out again?" Normally as I sneak out nr her bedtime when DH is home to hold the fort I like to think I'm setting a good example to them both that exercise is part of life. I grew up in a sporty household as a kid and thought it was normal it was only as I got older I realised other families weren't as active. But my folks are both mid-late70s and full of life so it's paying off for them at the mo!

empress I know what you mean when you look back it's great what you're achieved. My DH reminded me over the weekend when I was feeling bit glum about my weight, he said 3mths ago I couldn't run 2mins, now I'm doing 38mins...I'd love to get to 60mins that's a fab achievement
Hello time I'm just moving from 5k hopefully upto 10K by adding 0.5k every week till march is my plan.

First one went fine, Kanye, I'm actually feeling as if I will soon be able to run 60 mins nonstop!

I know exactly what you mean about liking your body being able to do things. If someone had told me a year ago that I'd be doing this now I'd have thought they were nuts.

Hello Time!

How'd you get on with w13, Empress?

Good work Biking! The feeling of achievement is great, isn't it? Dd (6) asked me recently why I go running and was a bit when I said I like my body being able to do things.

Weather has been very mixed here so lots of slimy leaves to dance around. Makes running at night treacherous sometimes.

I did a short run at lunchtime, 30mins/4km. Felt harder going than I expected. I can't seem to "feel" my body rhythms at all when it comes to running.

Welcome time! Well done Biking!

Zef, have you done gait analysis?

W13R1 done.

Hi time! Yeah it was a bit dodgy yesterday, I was doing a kind of tiptoe/skippy/mincing kind of thing in some places too! Went out today for week 11 day 2 . Stunned that I managed to compete it. Might need new trainers as my right knee was sore

Joining you folks as I progress from 5 to 10K.
Using the Women's Running 5-10K programme
Ran yesterday. It was icy ! I was tiptoeing along.

Well done biking! I love having a target, even if I can't hit it,
It's great to had something to work towards.
Good work on the sprints empress, I bet you'll feel the benefit of those next time you go out for a longer run

Just had my fastest and longest run so far I'm only upto 5.6k but that was my goal this week, one more run this week and then I'll try for 6k or 40mins non-stop whichever I hit first at the wend. It's inspiring to hear your longer distances, my DH just goes out and does 10K easily in sub hour like it's a walk in the park but he is super supportive of me which is gd.

You still did it though Kanye, and that's definitely something to be proud of! Well done!!!

Welcome back Zef!

I went to Hampstead Heath this morning planning to start W13, but it just wasn't happening somehow so I practised sprints instead. It was fun, it's a beautiful day & my legs are feeling suitably tired .

Hello all! Hope you've all had a great Christmas and new year. Hope it's ok if I jump back in? I've done nothing for about two weeks , finally got out this morning for half an hour and hoping to pick up with week 11 run 2 tomorrow. Back to being good now after a couple of weeks of eating pretty much nothing but chocolate and cheese

I double checked my time . There was a glitch in the matrix and my time was really more like 76 mins. I would have been delighted with that before I went out, but I'm oddly disappointed now. Oh well, I'll just have to aim for 66 instead.

Wow Kanye, that's an amazing time, well done. Hope you don't feel it too much this morning!

So i managed my 10k! I had 3 very short walks, approx 30 secs each. I must have misplotted my route because at the end I was still over 1km from home, so I very slowly jogged that too. All in all, 11.25km today. I'm delighted, I did the 10k in 66:28 which is utterly baffling to me. I really can't move that fast! I'm taking it as a good omen for my newyearathon!

Fab, thanks, I'm going to download it and see how I go.

Reastie, I use Run keeper with zen labs and music/audible/audioboom. I always seem to need to start zen labs first or it cuts out my audio, but as long as the three are running together they are all fine.