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!

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 .

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.

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

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.

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

Welcome time! Well done Biking!

Zef, have you done gait analysis?

W13R1 done.

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.

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.

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.

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"

Is that from your running technique videos, Biking?

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

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 !

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.....

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.

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!

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 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.

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

Fancied a change so I measured out 100m on a local hill & I've been seeing how often I can sprint up it in 10 mins. I'm going to aim to do that, app run and interval training each week with gym in between & let's see how it goes!

Sounds like a great plan empress I need to start running around the roads again to get some variation in gradient I stopped when my ankle was sore but I think it's coping alright now with the foot support, a hill sounds impressive

Apparently it's meant to be good for building up speed, and I'm still pretty slow! I was breathing hard after a few minutes, which was interesting,

Glad your ankle's feeling better.

Oh, the 100m uphill repeats are what I need to figure out too. How are you feeling after it, Empress? Also, thanks so much for the trainer recommendation...I love mine! How are you getting on with yours?

Biking are you a naturally fast runner? I'm so slow not helped by carrying an extra 2 stone and it seems like a lot of work to get faster.

I'm slightly hesitant to say it after last week's fiasco, but I think I did 10km in a fraction over 69 minutes. It certainly felt a lot faster than the last 10k and it was definitely 69mins 2secs (I checked how much of my podcast I'd listened to!) and my route plotter seems to agree with the tracker.

No way am I fast kanye I plod along am short round (3stone overweight) & big boobies it's my DH who is the whippet in our house. But I do try hard not to give up when I've set myself a goal I know I should be able to do. I'm struggling to lose weight though that's what's frustrating me the most it's "start again Monday" today grrr. But planning to run after school drop off today, I have busy work week so won't get another chance till Thursday this week and really want another 6k under my belt.

Still loving the trainers, Kanye. I felt out of breath & my legs ached a bit, but none of that lasted long.

I'm bunged up & headachy so taking a break for a couple of days. When I'm feeling better I think I need to avoid getting distracted with the hills & intervals & make sure I'm actually putting the time in on the long runs too. I've only run the whole thing once so far (and I think you're all flipping fast!)

Biking, are there any bits of technique you've found especially helpful?