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Original poster

Crossing the bridge from 5 to 10K

994 replies

EmpressOfTheSevenOceans · 07/11/2016 12:15

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!

OP posts:
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EmpressOfTheSpartacusOceans · 29/11/2016 18:35

Thanks Zef, I'll report back!

Glad your cold's better & good luck for tomorrow. Maybe put the alarm on the other side of your room so you have to get up to switch it off?

ZefStar · 30/11/2016 06:33

That's a good idea but it would really annoy everyone else, I have to set it for stupid o'clock to get out before boyfriend goes to work.
But I managed it this morning! Hurrah! I was worried about the frost but got through it without any injuries.
I started running in January of this year but can't remember having ever run in frosty or icy conditions before which is weird cos surely it must have been icy at some point. Anyhoo,I'll celebrate with a coffee

EmpressOfTheSpartacusOceans · 30/11/2016 13:04

Hurrah Zef!

Gym instructor was great. I explained what I wanted and came out with a workout plan. He recommended using weights for several bits of it & there's also a machine for doing back stretches which made me feel like a vampire bat.

The non-gym-specific bits are:

20 lunges on each leg

15 step-ups on each leg

12 squats

Planks with diagonal leg stretches (15 for each leg)

And use stairs as often as possible!

So I'm going to give it a go tomorrow, then run again on Sunday.

ChesterFuckingDraws · 30/11/2016 13:55

Can I join please?

I finished c25k in the summer and until 3weeks ago was doing 5k 3x/week.
I downloaded bridge to 10K a couple of weeks ago (but kept putting starting it off) I completed week1 Day1 this morning 😀
I actually enjoyed it, 40mins of running with 3 one minute walking sections and I managed to cover 7.8k.

EmpressOfTheSpartacusOceans · 30/11/2016 15:05

Come on in, Chester!

KanyesVest · 30/11/2016 22:05

I did week 11 day 3 tonight (3x17). I ran some of the warm up too, so I think I did 58mins in the end. I did 7.25km, which I thought was OK until I read about Chester's speediness Blush. Even in my jealousy , I will welcome you graciously Wink

That workout sounds good, Empress. I need to do some core work, I've been neglecting it recently and my hip is not happy about it.

ChesterFuckingDraws · 01/12/2016 00:18

kanye I'm honestly not normally speedy! Very much a plodder so I was surprised with the timings today! Fresh legs and well rested must've played a big part, I'm not looking forward to repeating it on Saturday. 😀

EmpressOfTheSpartacusOceans · 01/12/2016 04:15

I thought I'd better get my induction in before the New Year Resolution crowd joined Grin.

The other helpful thing was that I showed him the stretches I normally do before & after running (bending my knee up behind me & holding onto my foot, and bringing one knee up in front of me & holding it, each for for 30 seconds at a time).

He said that while those were good for after the run, before the run I needed to loosen my muscles more so should be doing both stretches together - bending my knee up in front and swinging it back into the other stretch, then straight back again. Not sure if I've described that clearly.

Ideally I want to be doing this two mornings a week before work but I've got no idea how long the full routine will take, so I think I'm going to go try it out on Sunday.

Whyisitsodifficult · 04/12/2016 21:52

I never stretch before a run are you supposed to? I always thought that you shouldn't stretch cold muscles. What does everyone else do?

KanyesVest · 04/12/2016 22:08

Woo fucking hoo!! I just did 9km! In under 61 mins! I don't think I've ever run that fast (I was under 7min per km which is my version of Usain Bolt). I did 22/18/21 (I think, I lost track of the last one to get to 9km) with 1 min between them. I was officially doing week 12, run 1. Off to a hot shower now.

KanyesVest · 04/12/2016 22:10

Oh why I never stretch before or after Blush. The trainee I used to go to made me use a roller (electrical piping, apparently foam was for wimps Hmm ) but I only ever used it when weight training at the gym.

lljkk · 04/12/2016 22:18

I almost always stretch before & after. I usually feel very stiff if I don't stretch first. Then I physically cannot stretch out to full stride or feel safe to put a lot of effort in. Usually I find some bit that feels tight & if I don't stretch enough, it feels like it's tightening up even worse as I run.

If you don't need to, fine.

I've had all sorts of tendonitis and I think stretching cuts that risk of recurrence. If I don't stretch afterwards, I also am more likely to feel stiff & seized up (I often run midday at work, but have sedentary desk job).

EmpressOfTheSpartacusOceans · 05/12/2016 06:22

Kanye WOW! That's amazing!

Why, I'm not sure of the exact technical bits but apparently the swinging helps limber up cold muscles.

I didn't really run last week but now I'm getting into routine of gym-run-gym & I'll see how that goes.

KanyesVest · 06/12/2016 18:52

Thanks, Empress. I was somewhat euphoric when I posted in Sunday night Blush Grin

Didn't have time for a full session tonight but I did 2x18mins plus a bit and did a total of 6.5km in 44 mins which was about the same pace as my last run. Tbh, I'm stunned that I did two runs in a row at speed, I don't know where it has come from!

EmpressOfTheSpartacusOceans · 06/12/2016 19:13

Wherever it's come from, you're doing brilliantly!

My knee starts bugging me after about 15 mins at the moment and several people have told me it's probably down to my shoes. So I got my gait analysed at the weekend (branch of www.runnersneed.com, they were great) and until my new trainers arrive I'm working out at the gym every morning.

I'm so frustrated. OK the race isn't til May but I really want to hit 10K by Christmas.

There's still time though.

ZefStar · 07/12/2016 06:59

Kanye that's amazing well done!!
Empress the workout sounds good, handy to have some professional advice. Might do a leg workout on my davina dvds a couple of times a week. I usually avoid them because they're hard work Grin

I'm not running as often as I'd like to but plodding on. Think I've finished week 10 now, 3 runs of 15 minutes so might attempt week 11 on Friday unless I feel super motivated tomorrow morning

EmpressOfTheSpartacusOceans · 07/12/2016 07:43

My trainers are ready to pick up Grin so I can wear them to the gym Thursday & Friday & hopefully go running in Richmond Park Saturday.

Zef, I'm at the end of Week 11 - sort of - and the jumps do feel a lot smaller than in the 5K, don't they? Going from 3 to 5 felt much tougher than going from 15 to 17!

KanyesVest · 07/12/2016 16:25

Oh exciting, enjoy your new trainers! I noticed a huge difference when I bought a wrong pair, my knees were wrecked by them too. I really like them though (a cool purple colour) so I held on to them for everyday wear and even at that I can feel a pull in my knee by the end of the day.

Zef I'm trying to work in some other training too. I used to do a cross training Bootcamp with a lot of weights which brilliant but the guy shut up shop and I can't find a replacement class I like. It's so hard to motivate myself to do it at home...

EmpressOfTheSpartacusOceans · 07/12/2016 17:15

Got them!

I think this is the most excited I've ever been about a pair of shoes. Can't wait to get home and try them on.

KanyesVest · 08/12/2016 21:56

Ooh, show us your pretties! How do they feel??

Just did day week 12run 2 and prety much stuck to it as I wasn't feeling the love tonight (period due any minute - ugh). I got to 8km in the 59mins though and while I wasn't as fast as the last 2 runs I was at the top end of my previous form so still good for me. I was feeling OK at the end, breathing well and although my legs were getting tired I could definitely have for to 10k, but ye gods, running is boring. I wish someone could do something about that....

EmpressOfTheSpartacusOceans · 08/12/2016 22:07

They feel fabulous! I'll take a picture next time I've got them on Grin.

So I'll do W11R3 on Saturday and hopefully add on a bit longer at the end and maybe, maybe hit 10.

I'm countering the boring bit at the moment with an ever-growing playlist and by running in a different park every weekend.

Period though, when I know mine's coming exercise goes out the window so good on you!

EmpressOfTheSpartacusOceans · 10/12/2016 11:17

Here are the pretties...

No 10K this weekend, I got two thirds of the way through W11R3. But my knee is a lot better. So I think I'm going to drop back a week and go from there.

Crossing the bridge from 5 to 10K
KanyesVest · 10/12/2016 21:39

Oh, they are lovely! What are they? I don't like to spend too much on my runners so I don't feel too bad about changing them more often, so I end up with crappy colours

I really didn't want to go for a run. I did anyway and did 6km. It was hard work, I think I had a bottle glass too many when I was out with my mum and sister for our pre Christmas day out yesterday Blush

EmpressOfTheSpartacusOceans · 10/12/2016 21:49

Ravenna7s. My parents chipped in as part of my Christmas present.

Good on you for getting out anyway! How was your day out?

OK, I've got my plan. I'm going to drop back to Wk 9 and 3x10 and work back up from there, and stick to the programme this time. With hindsight, adding an extra km every week probably wasn't the best idea.

KanyesVest · 12/12/2016 22:47

They are lovely and from the spec, they look like they might suit me

I had a migraine last night so tonight's run wasn't good. It was run 1 of week 13. I'll definitely be repeating it Blush