Weekly chat 1st August - 7th August

[Realfoodieclub]

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[Realfoodieclub Graduate10]

Oh it's so quiet on here, no spam, I could happily hide away here for a while. Busy week last week didn't get as much done as I wanted but new week this week, I'm not trying to catch up just start fresh this week. Happy healthy week to you all.

[Bazza1234 Graduate10]

I am continuing on with my "back to the future" HR training -- was finding it a bit hard going (legwise not lungwise) but even after only a couple of weeks at 4 runs per week, It seems to be getting easier. I aim to be up to 3 hours volume per week in around 4 weeks time - and then will increase to 4 hours per week for another month before moving to the next intensity plan. . Right now my plan allows me one fartlek style run once per week - up to the middle of Zone 3 ( all other running only in Zone 2) - My next plan in 6 weeks time allows fartlek up to the middle of of zone 4 with steady runs in zone 3 (5 runs per week) . When I get to the final plan ( 7 days per week) , I will increase the number of days in my running week to 10 !

Right now, I am happy with the plan .

[Oldfloss Administrator Graduate10]

Thank you RFC... have had good runs lately, but not posted anything..

Still finding a 3K, 5K and anything from 7 to 9 K on my longer runs, pattern.

I am hoping early morning runs in France, might help me to shake things up a bit and maybe even make 10K...who knows?

Nice to be spam free.. thanks to you and the other stalwarts. Hope your new week goes well Stay fit and healthy!

[sparky66 Graduate10]

Morning RFC,

Finding the summer holidays more difficult than I thought to keep to my plan.. long lies a d no work means my daily steps have halfed.. keeping up my 3 run days.. two 3ks and a 5... made smashing faster times.. gone from 9:30 min is when graduated to under 8:30mins a k.. which for me feels like I can actually run now.. still tough so hoping that the 5k gets a bit easier soon and try to up to the 5k twice a week..

Atm feel like shopping is all I do.. with 3 teenage boys at home.. it's like feeding time at the zoo constantly.. been cooking some new healthy meal options.. having to cut out some cheese in my diet.. seem stuck with only a few lbs to go to reach ideal weight.. but slow and steady and forward I go

Have a great week everyone x

[Irishprincess Graduate10]

I had a 10K race this coming Saturday and I won't be able to do it because of the problems with my orthotics and therefore I haven't been able to build up the distance in time. I'm really disappointed and I've realised that the last race I ran was that one last year! 😢😢😢

Still, I'm hoping all the bad stuff is behind me now and I can get on with what I love best 🏃🏃🏃

Have a great week everyone.

[AncientMum Graduate10 in reply to Irishprincess]

Keep smiling, Princess, you'll get there eventually. xxx

[Irishprincess Graduate10 in reply to AncientMum]

I know AM but I get so frustrated but I keep thinking about you and others here who have been through the ringer and how patient you've been and I am humbled 😔

[AncientMum Graduate10]

Still working my way through the programme with my daughter. Missing my longer runs but, it has to be said, running Laura's intervals definitely make you faster. We did a 90second interval at 5:30 min/km this morning and another at 7:15min/km. The latter was a very quick pace for me when I first started and the former would have been impossible. Today the latter felt far too slow and the former felt comfortable. Couldn't have kept it up for long, but couldn't have done it at all before. Definitely worth going back and redoing the early weeks concentrating on speed. Well done of all heroics in the Spam Wars, RFC, you administrators deserve medals 🏅🏅🏅

[Net68 Graduate10]

Hi

I had a great start to the week until Friday's run, was meant to be a steady 5km but turned into a walk/run 4km. Wasn't great at all.

I volunteered at the Parkrun on Saturday as I had a 10km race on Sunday. After Friday I had no expectations I just wanted to get around in one piece! The race was one I hadn't done before and had to go and find the parking earlier in the week. I had given myself an hour to get there and park. We arrived, parked and picked our race numbers up in plenty of time. It was a nice morning not hot at all. The race was around country lanes with not much traffic to be concerned with. I managed to get to 6.3km before I took a walk break, which is the best I have done in nearly 18 months. I walked until 7km then ran to 8km. While walking to 9 km I had time to fiddle with my watch and noticed how well I was actually doing. I decided to only walk to 8.5km then walk to 9km and try to finish strong by running the 500km as fast as I could.

I had done a total of five 10km: my very first one was 2014, the year I took up running. I ran the whole thing, first and only time! In 1:21.46. The last time I ran continuously.

My second I was last in the race, which is ok. In 1:26:23.

My third with my daughter, in 1:26:01.

My fourth, first on this year 1:27:04.

My fifth, through the Mersey Tunnel 1.23.47.

I was amazed at how fast I ran the last four hundred metres. I finished with a gun time of 1:21:36, chip time 1:20:57!! That sprint was well worth it!

Great end to July!

Happy running 👟

[Bazza1234 Graduate10 in reply to Net68]

I fartlekked my last 10K race - and cut a couple of minutes off my previous non-stop running time.

[JaySeeSkinny Graduate10 in reply to Net68]

I've only done 3 x 10ks so far. My first was the only one I did non-stop and it took me about 1:26. The others I did with a combination of walk / run (4 mins running, 1 min walking). It took 13 minutes off my time - which was amazing. Haven't done a longer run in a while, feeling a bit out of form. I don't think I could do it non-stop now!

[JaySeeSkinny Graduate10]

I ran out of puff yesterday on a bog-standard run with "stamina". Can't seem to get over about 4K at the moment and my times are crap. But will keep ticking over until something clicks again. Will do "speed" on Wednesday and try for a longer run on Thursday, as I'm off. Assuming it's not too hot.

[AncientMum Graduate10 in reply to JaySeeSkinny]

Sympathies m'dear, it's horrible when you go through a tough patch. Suspect you're doing exactly the right thing by just digging deep and waiting it out. Things will come right eventually but, in the meantime, 'Speed' is a brilliant idea. It's a great podcast, gives you a good workout but is short and sweet. 'Stamina' is tough, especially if you really work it. Fingers crossed that you're back on form very soon x

[JaySeeSkinny Graduate10 in reply to AncientMum]

Thanks - it really helps on here because people understand!

[Spongecake7 Graduate10]

I have done 2 park runs - Stratford upon Avon was a really great course - flat (and fast!) along the river with the theatre and a church spire the other side. Keswick was a 'there and back' along a disused railway line, with bridges crossing the river. We turned around at a bridge that had been badly damaged by last year's floods.

I'm managing to get out 3 times a week (including Park runs) so all going well for my 6 week challenge.

[TheHack]

Still bridging up to that 10k. I am out at least 3 times per week 2x 8k and 1 x6k . The asics programme is working okay as it is giving me a range of runs . I am also swimming and doing weights between runs and adding in a bit of interval training.

Wow that sounds like a lot! It is the school holidays though. Won't manage all that come September when I move from my reception class to year 6.

I am off to Corfu on Thursday so hot running in store. I have bought a larger doughnut bottle and have only committed to 2 runs a week in the Early morning. I'll let you know how that goes. Hoping the twinge in the knee has gone by then.