It's not what you do, it's the way that you do it...

[Oldfloss]

…that’s what gets results.

So… here I am, and I warn you, this is a tiny bit of a Floss ramble.

I am never going to be an amazing runner… I won’t ever run a competitive 10K, a half marathon or a marathon. My running is not the, be all and end all, of my life, but it is very much a part of my life style. I love my running, and because of that, I would like to be, the best I can possibly be at it.

So… time for a fresh look at me and the way that I run. Although I have not posted my runs recently, and have just been posting replies to our amazing friends on the forum, I have still been running three times a week; mixes of short and longer runs. But, I am ready for a new adventure now, so I am, using a plan from Women’s Running, trying to improve on my style and performance in my 10K runs.

I ran my first 10K on my First Year Runniversary, 6 months ago, and it took me a slow 1 hr 15 minutes and a few seconds. I have run 10Ks since, but never bothered to time them… so as I need a marker, that first time will be what I am working from.

The plan I am working on, is classed as a 10K Second Timers; it is a six week plan, “designed to build on your previous 10K fitness”… and comprises, runs, strength training, cross training and stretching!

I started on Sunday... a beautiful but really chilly morning, with a warm up 4K, (26 mins), and then did day 1 of the plan...Each run is broken into sections at different exertion/ effort levels out of ten; 3-4/10 for example, is easy running where you could chat with a friend…5-6/10 would be a half-marathon or marathon pace and so on…

E.g. Run 1

Run 10 mins 3-4/10

Run 10 mins 6-7/10

Run 5 mins 3-4/10

Yesterday was a rest day…or 30 minutes strength training… That was bit weird, as I was moving loads of stacker boxes filled with stuff from my garage loft into a new shed, which we built on Saturday! So, I did not have any real rest, until last evening, and I did have plenty of repetitive exercise, climbing step ladders and lifting down and carrying and re-siting my boxes!

Today was good…’Run 20 to 25 minute using an off-road route if possible’.

My idea of heaven as you know, so I just headed down to the fields... It was very cold and I had not reckoned on the snow. Not much, but enough to be very chilly and breath-taking, literally! Lots of fun, until I decided to head up through the crop field, very brilliant sunshine had melted all the frost and snow on the plants, and I got absolutely soaked, right through.. ! Squelchy shoes and soggy everything else, terrific! Tomorrow is a rest day or a 30 minutes stretching day!!!

The thing I have discovered at this very early stage is I do tend to run at a slightly faster pace than 3-4. For most of the time...hmmm?

Anyway... I won’t be boring you with the details of each run, it just builds up, week by week and I know it is going to get harder…I hope I do make some improvement. I just wanted to share the beginning of my new project with you, and will keep you posted with my progress if that is okay?

PS

I promise not to post loads of long Oldfloss rambles…

PPS

I may be asking for advice too

[Frank-ntj Graduate10]

Lovely post floss and running to me is about enjoying it and the environment your running in. I think you've done really well and your speed is ok. Hope your training goes well and does what you want it too! 😎

[Oldfloss Administrator Graduate10 in reply to Frank-ntj]

It is indeed Frank, about enjoyment! I hope to make a slight improvement, and if I don't... it will still be fun!

[Bluebirdrunner Graduate10]

This sounds like a great plan Floss. Having a new project to focus on will be fun for you, and I will be interested in your progress. Your rambles are never too long and never boring.😊

What a chilly run you had this morning, and getting soaked through too!

You inspire so many of us with your posts and I am very impressed at your determination to improve your running.😊 xxx

[Oldfloss Administrator Graduate10 in reply to Bluebirdrunner]

It will be fun! I am struggling with a few things at the mo' and have lost a bit of something.. so this will shake me up and get me going again!

It was chilly... and I did get soggy... Thanks for your support x

[Irishprincess Graduate10]

Ooooh, apt title Floss considering the announcement today!

Sounds a great plan and it'll be interesting to see the end result and how it compares to your first run. And please don't say you won't post long rambles - I love your rambles 🤗

Lovely photos 🙂 A few hours after I replied to misswobble 's post that it was sunny and blue skies here, it started to snow!

[Oldfloss Administrator Graduate10 in reply to Irishprincess]

It did look interesting, so, i thought.. give it a go and see what evolves! I may get faster.. Stranger things and all that

I may have to ramble again soon.. it seems that I just can't help it

The snow.. what a surprise! We had a real shower this afternoon too!

Hope you are okay

[McFitty]

I've been waiting for a lovely, long Floss-ramble😊 It sounds like a fantastic plan, I'm really looking forward to your updates. Are those your chilly pink tootsies? How deceiving those pictures are at first glance - if it wasn't for the snowy trail, you'd be forgiven for thinking it was a summers day of 90 degrees, with that blue, blue sky and gorgeous yellow field.

Ramble on lovely Floss xx

[Oldfloss Administrator Graduate10 in reply to McFitty]

It was glorious, but so deceptively chilly!

They are my trail running shoes... I love them.. I dried them outside in the sun and then we had snow and hail again, and they got soaked again!!!

Thanks you x

Hope you are okay xxxx

[MarkyD Graduate10]

Cheering:

Go Flossie! Go Flossie!

More rambling running rants please.

[Oldfloss Administrator Graduate10 in reply to MarkyD]

Yeay!!!! Thanks you it will come.. I sort of try, but eventually, the rambles rule!!!

[ancientrunner Graduate10]

Good stuff Floss - keep you out of trouble.

[Oldfloss Administrator Graduate10 in reply to ancientrunner]

Thanks... I do need something to keep me on track...

[davelinks Graduate10 in reply to Oldfloss]

Yes, keeps you on track and not falling over tables!😫

Good to see your coming on..

I was out running with slinky this morning, about midday, was chilly then about 7degC..Keep on rambling floss!😊

[Oldfloss Administrator Graduate10 in reply to davelinks]

Yep.. table falling is a habit I have given up.. I am trying to shake myself up a bit though, in a good way

Blimey.it was blinking cold out there, a balmy 2 degrees when I went out! We had a heavy snow and hailstorm in the afternoon too.

Glad Slinky is getting back on track too xxx

[PippiRuns]

Good to hear from you again, Floss. I was beginning to think baby-floss had taken over your life completely.

It sounds like a good plan! Good luck with it. And please don't hold back on your ramblings. We love them.

[Oldfloss Administrator Graduate10 in reply to PippiRuns]

Hi Iben..no, still here, and small one is growing so fast.. only 6 months on Saturday and standing and trying to walk already!!!! It is scary! i think she wants to come out with me on my runs!

Yes... I need to up the game a bit and shake myself up.. so this should be fun

I think the odd ramble might still be appearing... xxThanks you x

[skysue16 Graduate10]

Sounds interesting Floss, look forward to hearing your updates. I wonder what 'pace' those numbers equate to? Or would it vary from person to person? How do you work out 'Half marathon pace'? Sorry for all the questions.....

[Oldfloss Administrator Graduate10 in reply to skysue16]

Hi there.. I think it is going to be interesting, for me anyway,, C25K was structured, with Laura guiding me, then Sami Murphy... but this is under my control ...eek!

There is a pace guide with the WR plan and I think,... it is based on the Borg (10 point) Scale, but not quite as taxing...

The plan I am using suggest that it will take a few runs to calibrate your own personal effort scale... but 1/10 would be a slow walk, 3-4 /10 would be easy running where you could chat with a friend,.. they call; 5-6/10, half marathon or marathon pace... and so on...

It is suggested that it is better to , and I quote, "...to under cook your sessions, rather than overdo them..."

So, as with all our running, slow and steady rules, even here That will suit me!

Thanks for asking and being interested x

[aliboo70 Graduate10]

Morning! And "Well Done" Floss sounds like you will enjoy the challenge and I'm sure you'll get great results !😊

We do love the rambles on this site too so don't scrimp on those we are very happy to read them😊

[Oldfloss Administrator Graduate10 in reply to aliboo70]

Hi you!

Yes, I am feeling as if this might be a fun way to step up my game a bit.. I am all over the show this week ( as you know x)... but I hope I may see some improvement over the next few weeks.. it will be.. errr. different.

I am not sure about the cross-training bits though.. going to have to research those.. I shan't ask Rignold, though, it would be too scary!!!

I suspect the rambles will return!!!

Hope you have a good day xxx

[aliboo70 Graduate10 in reply to Oldfloss]

Sounds like you are doing lots to make your week as positive as you can and running is a great way to do this.

I wouldn't discount yourself out of those races you mentioned ,I reckon with the right company you might find it more enjoyable than you think! I have faith in you!

Big hug for you. I have a day off but plenty to do,but having a little easy start watching the end of London marathon recording that I missed. Got to see my friend Coral's medal at club last night 😊xxx

[Oldfloss Administrator Graduate10 in reply to aliboo70]

I am

Well..never, say never I never thought I would run 10K, let alone think about improving times!

Have good day... and to see that medal Great It was so exciting at the end... I was hoarse with shouting at the TV!!!x

[aliboo70 Graduate10 in reply to Oldfloss]

I know! I love the marathon coverage! 😊

Right I better do something!

Xxx

You will improve in leaps and bounds I'm sure😊😆

[Curlygurly2 Graduate10]

That sounds very interesting Floss, I shall follow your progress! Is it time you're hoping to improve? If so I could do with some of your plan! Where did you find it?

[Oldfloss Administrator Graduate10 in reply to Curlygurly2]

H there.. competition winner!

Yes..it is time I am hoping to improve on... it will be a different kind of experience for me, with the days that are labelled, cross training or stretching!

It is in the May Edition of Women's Running Magazine ( the one with Aliboo and Paul's' photo in it !) I am doing Plan 3... called Second Time around...

[Curlygurly2 Graduate10 in reply to Oldfloss]

I've searched the site, can't find it, maybe it's not available online

[Oldfloss Administrator Graduate10 in reply to Curlygurly2]

It isn't... only in the Mag! if you like I could photocopy and send you the copy? I could message you!

[Curlygurly2 Graduate10 in reply to Oldfloss]

Ooh that would be very kind! Thank you! I won't start until I've got my race over, but thank you very much!

[Oldfloss Administrator Graduate10 in reply to Curlygurly2]

Will do x

[Tomas Graduate10]

Sounds like a very sensible training programme. I like that they ensure there are both hard and "easy" runs, and the focus on cross training is an added bonus. So all in all, sounds great. Hope it all goes well, and I look forward to hear how you're getting on with it.

[Oldfloss Administrator Graduate10 in reply to Tomas]

Thanks Tomas, I feel quite fired up , now I have begun the new journey

It does seem well put together, so as long as I go slow and steady, we may see progress!

[Hidden]

You're speedier than me Floss I'm yet to run 10k in less than 1hr16 although hopefully my velo race will change that this weekend Lovely to see those shoes getting out and about. Can't believe you have snow! Nor that the galaxies failed to protect your feet... I feel completely swaddled in my galaxies like nothing could get in. But mine haven't encountered snow yet! ❄❄❄ No advice to offer except to enjoy and never say never re an event. What if the perfect trail-y picturesque local event hit your radar. Would you still say no? I've been googling to see what sort of runs happen in Epping Forest...

[Oldfloss Administrator Graduate10 in reply to Hidden]

I think you run so much more than me though... I just keep going, but not as often as you. My Son in Law always says, he may be faster, but I have staying power!

The shoes are great, and they did get soaked, to be fair.. it was extremely wet... just never thought of the stuff melting ??? duh!.. I was soaked through.. !!!

I think maybe..... if the right location came along... perfectly picturesque, sounds wonderful.. I would not worry about speed...just trickle along enjoying it maybe!

[Hidden in reply to Oldfloss]

I am struggling to keep doing 3 runs a week so from where I'm looking you're running a lot! Talk about staying power

[Oldfloss Administrator Graduate10 in reply to Hidden]

But I probably have a lot more time than you.. I am old and retired

[Sandraj39 Graduate10]

Lovely photos Oldfloss and good luck with your new plan. Much as we run just for the love of running, it is good to have a new focus from time to time and I am sure you will reap the rewards. ..I am currently wrapped up at home with a bit of a lurgy so taking the opportunity to catch up on here as I haven't run for a few days! 🙁

[Oldfloss Administrator Graduate10 in reply to Sandraj39]

I am sorry you are lurgified again! These blessed germs.. at least the cold yesterday zapped a few of 'em!

Yes.. a plan and new adventure can sometimes be a good idea.. sets everything going again and gets us moving! I shall keep folk posted...

You feel better soon.... and a gentle hug for you x

[Sandraj39 Graduate10 in reply to Oldfloss]

To be fair, the last lurgy was before Christmas so I shouldn't complain. It was the op more recently, but that's already becoming a distant memory and I had a few runs afterwards before this kicked in!

[Oldfloss Administrator Graduate10 in reply to Sandraj39]

Right... well you take it easy, and you will be back before you know it!

[Dhiny]

From one rambling poster to another, I loved reading your post 😊Great to read about your training plan & that you are enjoying it. Ach y fi on the squelchy shoes & everything, I hate having wet feet & hope you have dried out.

Looking forward to hearing about your progress xx

[Oldfloss Administrator Graduate10 in reply to Dhiny]

Yr ydych yn Cymraeg?

it was very cold and then very wet and squelchy! A hot shower sorted it!

Yes, I am hoping the plan pays off Thanks x

[Dhiny in reply to Oldfloss]

Yn wir 👍 Rwy'n bwy yng Ngaerfyrddin 😁 I am on the IC for the moment. A sore knee after a fall last week (not running related, fell over the front door on my was to clean the conservatory roof) Intensive massage ' rest should sort it ... hopefully 😊

[Oldfloss Administrator Graduate10 in reply to Dhiny]

Lucky you! Living in Wales... not falling over...

I know how that feels, ( I broke my ribs falling over a small coffee table last October !)

Make sure you feel fine before heading out again

[Dhiny in reply to Oldfloss]

I did a deep tissue massage & stretched my quads & adductors last night & it felt a lot better. More of the same today but resting too - no running. Ooh fractured ribs- ouch! Glad you are recovered 😊