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KellyAnn

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Week 9, day 3. Beginning was horrible. Sharp pain in left calf  (probably got cramped last night), sore right hip joint. I was tempted to move this run to Saturday but I glad that I didn't...

 

Ran 30 min with speed 5.5mph plus 4 more min with 3.6mph and completed 5K!

 

I think I do at least one more week running 5K. Not ready to switch to 10K program.

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Week 9, day 3. Beginning was horrible. Sharp pain in left calf (probably got cramped last night), sore right hip joint. I was tempted to move this run to Saturday but I glad that I didn't...

 

Ran 30 min with speed 5.5mph plus 4 more min with 3.6mph and completed 5K!

 

I think I do at least one more week running 5K. Not ready to switch to 10K program.

Good job with hitting 5km!! That was more of a barrier than hitting 10Km for me (I don't know why but mentally it was a bigger challenge).

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Rob,

 

I was hitting 5k starting the end of the Week 7. I was hoping that I can reach the 5.5 mph and I did (and very proud of it)!

I am not sure that I am ready for 10K. First I want to get my 5k under 30 min.

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Rob,

 

I was hitting 5k starting the end of the Week 7. I was hoping that I can reach the 5.5 mph and I did (and very proud of it)!

I am not sure that I am ready for 10K. First I want to get my 5k under 30 min.

My 5K time rapidly when I started adding distance (about 6 minutes for me); if your joints are concern, maybe splitting your long day up into two segments will help (once you feel comfortable) say 4-5k in the morning and an easy 1-2k in the afternoon. This maybe a viable option. You've made a lot of progress...

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My 5K time rapidly when I started adding distance (about 6 minutes for me); if your joints are concern, maybe splitting your long day up into two segments will help (once you feel comfortable) say 4-5k in the morning and an easy 1-2k in the afternoon. This maybe a viable option. You've made a lot of progress...

That is interesting idea. I am going to try it.

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I decided to do first week of the 10K (aka Week 9, Day 1)

I ran 45 min. instead of 40 - last interval was 15min instead of 10. I also  run first 35 min with my target speed 5.7mph. Last ten minutes I increased speed to 5.9 and I finished strong!

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W9D3

 

I decided to try somewhat different - increase speed every next run interval.

First 10 - speed 5.7

Scnd 10 - speed 5.8

Thrd 10 - spped 5.9

Last 14(!) min - speed 6.0 

Average speed is 5.86 mph. Total running distance is 4.3 miles/

 

I took 2 min walk between runs. First two runs were most difficult for me (than I switch TV from CNN to ESPN :D )

I will repeat the week 9 one more time. I want this 6mph!

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Finished 23 K for the week. Ran a 5K race this morning, I'm a getting closer to my goal. The last split was actually the fastest split, which was very nice. You have more in the tank then you think.

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My second Week 9

 

Day 1

 

Run total 4.3 miles (3x10min and last one 14 min), average speed - 5.96 mph

I am still taking 2min walk in between, total waking distance 1.2miles (10min cooling down to get 900kal)

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