Crossing the bridge from 5 to 10K

[EmpressOfTheSevenOceans]

For C25K graduates who are taking the next step!

W10R1 this morning, 3x15min runs with minute walks in between. I wasn't at all sure I was going to finish but I did, checked MapMyRun & saw I'd done 6.3K.

Hadn't realised I could run that far!

Very humid 8.2k this am 58 mins no idea at all how I managed 1hr 9 min 10k I just could not of done that time this morn no way

The humidity is really zapping isn't it! I last ran Wednesday and I found it really hard work as humid n warm. I accidentally played the wrong podcast it was NHS 5k+ series but the speed one instead of the stamina one and the nice lady had me doing 1min sprints I nearly told her to effff off by the 4th time she cut in but like good runner I did try to up my pace abit. I will try that again but when I'm in a better place mentally as it would be a good short workout.

Zippy, if you can do 8.5k now you'll be able to do 10K in 5 weeks.

When I did mine, it was in a loop through Central London with the 2nd and 7th ks along the Strand. I watched the super-speedy athletes powering along on the other side of the road while I was just getting into my stride.

Then once I'd been round & come back, I saw the people who were still on the way out & looking fucking determined. And I thought, GOOD ON YOU.

I did 1:14:05 (PB), walked a couple of times because it was bloody hot and beat about 1,500 people. You'll be fine, Zippy, even if you don't get a super-speedy time.

Thanks empress. The 8.5k was a few weeks ago and I've definitely let things slide since then
However I will be back on it from this weekend... parkrun starts in 52 minutes and I am still in bed though! I WILL get up and go and fully expect it to be horrible as I can see how hot it is outside already

I need somewhere to show off - please can I do it here?

I just knocked 4 minutes off my personal best and did my first sub-30 5k!

29 minutes!!!

Can't believe it!

Congratulations MumBod !!!

Thank you!

Holy moly, Mumbod, that's amazing! How did you do it?

I've managed nothing since Monday between work, forgotten about visitors and a small niggle in my calf that I didn't want to risk aggravating. On my way to pick up my race number for Monday!

Well, I had an incentive.

The other day, a woman who works near us popped her head around the door to our shop and said to DP,

"I've just seen Mumbod running. Well, I say 'running'..." and laughed.

So I was running with a hefty dose of 'fuck you' in the tank. Turns out she did me a favour

Really, though, it was just one of those runs when you're in the zone. I've learned I'm a lot better runner first thing in the morning, before it has a chance to get hot and when my energy levels are higher.

Well done mumbod. I get frustrated by non-runners who comment on running!
I managed parkrun but it was really hot and sweaty and I felt really sick by the end. I've no idea how I did it in 28 mins a few weeks ago as I can't get near that time again- don't know exact time for today yet but think it was around 29 minutes.
Off for a long shower and a cup of tea!

Wow sub-30mins I've not got close yet, 32min is my fastest on a very flat route.

I've laid out my kit going to try for an early long run again tom morning. I've been doing some positive imaging to help me go! I'm fine going out now for a 5k but when it comes to 10k I start not looking forward to it so I'm just callIing it a "longer run" in my head am I bonkers?!

Do what you need to do Ski!

Just about to lay my kit out for the morning! Ankles not quite right so I'm going to tape it.

I like the thought of a longer run rather than a specific distance!
Has anyone tried creating a plan on the asics app? I've put in the date of my 10K, how far/ fast I run now and it's told me when I need to run and how far every week before the run date. Going to give it a go anyway!

GOOD LUCK SHORTARIS!

Gd luck shortaris

I'm about to go out

Good much Short!!

Enjoy your run, ski.

Dd's 7th birthday party today. I hope it doesn't break me before tomorrow's race!

Done 10k 68mins I did stop at 5k for 90secs stretch n juice drink and needed another 30sec hamstring stretch at 8k mark, but virtually non-stop. But boy I'm finding running in the heat hard work, I'm SO red!!
My knees started to niggle but the two hamstring stretches stopped it, worth trying if anyone else's has knee niggle, mine is always caused by tight muscles around them.

Gd luck with the partykanyes I hate doing kids parties, my DD is planning her 6th she's rather unlucky as it's end of August so always a nightmare trying to find a date her friends can come to!

Well done ski that is really good time!

Thanks little miss it's a mostly dead flat route though and I had to do military voice in my head shouting "only 5 more mins to run COME ON!..."

Gd luck with your charity run today

Great time ski, well done.
I spent ages last night writing out a five week running plan (saddo) and the first one is 8k today. Typically it has just started pouring down with rain and I scoffed a sausage bap earlier in expectation of burning off the calories so I HAVE to go. Going to wait half an hour then just go for it...

I like running in the drizzle rain zippy but not the heavy downpour stuff. Hope you went for your run.

I waited till the rain stopped and then it was stiflingly hot- can't win!
However I really focused on my pace and completed the 8k plus a bit more with no walk breaks. Took me 52 mins so I'm really not on track for sub 60 10K but feeling more confident that I can actually do it

Well done zippy that's a good pace - I think a sub-60 is hard to get - well it would be for me , I can't get sub-32min on a 5k but I've kept the same pace doubling the distance which I'm please about. I'd have to do sprints and run 3x a week I think to get faster which I can't so I stick to 2x runs a week and 1/2 swims

I did it! 1.22.05 but loved it and that included a portaloo stop! It was also pretty hot.