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!

Did 1.5hrs / 20k on the bike its beaut day but legs felt like treacle arrhh I thought it would easier after running but guess I'm not cycle fit all! I'm hoping the bike needs a service as it felt "slow" my DH said he'd have a look at it. Didn't get the buzz like running but neither do my joints hurt which is gd thing.

DH looked at my bike last night said the tyres were really low psi (flat) explains the flipping workout I got riding! I did test them squeezing them before I left I thought they were ok but not rock hard, live n learn

What are people doing with all this frost in their running programmes? I run on pavements and roads that mostly still are icy by mid morning and mid morning is the only time I can run so I'm missing out with all this frost :( did a run last Sunday despite leftover snow but was a bit dicey and probably shouldn't have then yesterday did an off road run around fields but the ground was frozen solid and very lumpy as not used often so very bad on the ankles and kept thinking I would twist my ankle and ended up having to give up. Boo.

I've got the gym treadmills as backup. I would rather be outside though.

Went out tonight did my first 7k in 46mins super pleased with that as I virtually sprinted the last km in a 6min15sec split my fastest as I was late to collect my DD from her club and getting cold I put a sprint on I'm luckily it's bitter cold ere but as we by the sea it's not icy bar a bit frost in the morning. Didn't take my jacket off the whole time which is a first as it was -1c. So missing out my mid week run in favour of a swim & cycle really paid off this week

Fantastic Biking! Keep doing what you're doing!!!

Thanks empress you have been super encouraging I've told very few folks in RL that I'm running mainly because I still look v.overweight but I've bitten the bullet and download a calorie tracking app ...again.. to cut down the snacking which is my sad downfall I'm hoping under the fat layers is a fit toned bod

There's great work going on in the latest days! Biking, I love the idea of a six pack hiding under my cake layer

I've been very good and rested my calf and tested it gently at the pool with the children today. It was great so I went for a short, slow run. I got 650m I'm going to talk to a physio friend about it. I started some kettle bell /weights this evening so I'll try to keep them up while I figure out what to do with my leg. I can't believe I'm saying this, but I miss running...

Ooh kanye it's sucks physically and mentally when injured, last year I was in a dark place because of injury but time will heal it. Maybe non weight baring exercise is needed cycling or swimming? My DH is struggling at the moment as he hasn't run for 4wks now but has got back on his bike cycling last couple of weeks which has helped him a lot.

I had gd 7k run this morning picked a different route along a cycle path which meant is climbing ever so slightly for 2.5k which was a killer made me feel sick but boy the run back was fast and SO much easier I loved the leaf litter on the path it made for a softer footfall and wasn't slippery luckily. But was brr 1-2c with white grass.

Well done on the 7k in the frost, and uphill! I'm always freezing but I do like running in the cold but not the uphill bit

I spoke to my physio friend. Her over the phone consultation was inconclusive so she's recommended a physio close to me who does a mainly sports injuries work. My fraudulence in being there will be soon discovered I went for a short walk today which ended up quite painful so I'll be off running for a while, i think . The leisure centre round the corner has a good offer for a gym, class and pool membership so I might dig out my goggles. Thanks for the idea, biking.

Hope the physio can help, Kanye.
Switching to swimming for a bit sounds like a good idea.

kanye There's a really supportive swimming for fitness thread on here - have a read I've picked up some good tips on googles & nose clips I'm swapping out a run for a swim to avoid injury as my body is creaking too much at the over 5k mark. My DH is bit gloomy about not being able to run at mo but his groin/hip flexor strain just isn't getting better quickly but with cycling he has noticed little impact or pain and has been doing 40+mile hilly rides yet can't run 1min on it.

Does anyone just find that they're not in the zone sometimes, too?

I was planning 8K this morning, ended up doing just over 2.

Oh yes empress and always at the 2-3k mark! But listen to your body and be kind to yourself I always do the "I can always walk" message in my head if it's just not working. Alas I've woken up after a crap nights sleep full of head cold today so no swimming or running for me the rest of this week I fear

Poor you Biking!
I'm giving blood tonight so I decided that was a decent reason for not overdoing it this morning. Break tomorrow morning, back in the gym on Thursday.

Thanks Empress. Bloody leg feel perfect again today, but I know it obviously isn't so I won't risk trying it again. I shouldn't really complain, this is only my second injury in 3 years of running, so I've been very lucky. I think my lack of cross training in the last 9 months has been a factor in it too, so I'll have to see about getting back into circuits or a boot camp when I'm on the mend.

Getting going can be really hard. The times I really don't want to go out, the 2km mark is my "do or die" moment and if I can push through it, the rest seems to come. And if it doesn't, I still have to get home, so that's 4km I wouldn't have done

Hope you're feeling better soon, Biking. I had a migraine for three days over the weekend and it's horrible when your head doesn't feel like it's part of your body.

Happy blood giving, Empress, I must check when I'm due to the clinic next.

Kanye really sympathise as I've been struggling with two arm injuries for nearly two years (don't let that worry you, it was initially wrongly diagnosed by a physio and it took me over a year before I got an MRI)

So I couldn't run at all last week because of the ice every morning. Still did workouts but not running then finally managed a run yesterday afternoon and it felt like I'd never run before and I got really awful painful stitch so had to cut it short. Did 4.1 k in 6 mins per km. I struggled for a good two months when I first started running with stitch but over time it's improved so I'm annoyed at its return but hopefully it's just because I had a week off and will go again.

Even more annoying is I had planned a long run tomorrow morning but weather says it's going to be really icy again in the morning. Grrrrr. So it'll be workout DVD again then.

Thanks Reastie. It must be very frustrating to deal with an arm injury that long. Does it have much impact day to day? I've an ongoing pelvic problem since I was pregnant with Ds, so 5years now, and it can really get you down, can't it?

On biking's suggestion I've got back into the pool and had my first waterbaby day in a long time. Hopefully I'll be back to running in the next couple of months, but in might check in to say hi now and again, if y'all don't mind?

You'll be back Kanye, it's just a blip! And let us know how you go, don't leave! My injury I notice multiple times during the day : when I put on my bra, when I brush my hair, when I put in my handbag etc etc etc, I guess I'm used to it but it doesn't get easier. Seeing specialist again next week and possibly will be discussing injections to help.

in might check in to say hi now and again, if y'all don't mind?

You'd BETTER!!!!!

Aw, thanks

Swimming again today and tbh, it's so windy I'm not sure a run would have been too pleasant.

I did my second 10k this morning despite the cold, hurrah! One hour three minutes which is a couple of minutes longer than last time BUT I came over all weird half way through and had to slow to a walk for a few minutes as I felt really sick. Worked through it though and finished fine.

My knees went really weird afterwards. It happened last 10k too but not in shorter runs. They really really ached and hurt and I had to get a hot bath which helped. I went from running outside to stretching inside and I wonder if I should do more of a cool down like the last few minutes a slower jog or walk to help prevent this. Does anyone have any tips? They feel a bit tired now but not hurting like they were.

10k in 63 mins and you weren't feeling well?? That's amazing. Well done 🙋

Oh, exciting, that was a yellow man blob high fiving on my phone and now it's a woman.

Man or woman, I'll take it Kanye