Now!vember Quest: Week 3 💥Awesome!!!💥Keep ... - Bridge to 10K

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Now!vember Quest: Week 3 💥Awesome!!!💥Keep it going 😊

roseabi
roseabiAdministrator

EDIT: FOLLOW THIS LINK FOR THE LATEST POST:

healthunlocked.com/bridgeto...

Hi all!

We're getting near to the halfway point now, and I'm seeing some amazing progress reported in the comments. Well done and keep it up!!!

Have a wonderful week on your Quest everyone!! If you haven't joined in yet but would like to, please comment below - anyone can join at any time this month!!

What is the Quest?

The aim of the Quest is to help you find a focus or goal that you would like to achieve by the end of the Quest period.

I ask that you are a C25K Graduate before joining the Quest. The reason for this is that pre-graduation your week is very much structured according to the C25K programme, and I wouldn't want the Quest to interfere with that.

Most popular goals are:

★ To run three times a week

★ To slowly increase distance

★ To train for a specific race

★ To add Stretch and Strength exercises to your weekly routine

This is a personal challenge, so it's completely up to you! If you want to join, all you have to do is comment below with something like:

I would like to join the Quest, or, count me in! I want to ..............

Every week of November I will put up a new post and we can all chat about how we are doing. It’s awesome!!! 😃

At the end of the Quest, there will be a certificate for you to download and keep!!

Wishing you a happy, healthy, and totally awesome month with lots of running 💥

Millsie-J, Realfoodieclub, Oldfloss, Ju-Ju, and Roseabi xxx

Here's a link to the original post:

healthunlocked.com/bridgeto...

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65 Replies
roseabi
roseabiAdministrator

I had two swims, two strength sessions, and a run (first after the marathon) last week. I feel extremely chuffed with myself 😊

Goforitmama
GoforitmamaGraduate10

Keeping up with the running. Temperatures are a couple of degrees milder just a 30 minute drive south, so I ran there last week. I’m happily exploring my inner city ravine path. Going to a crazy spin class once a week - I love it! Met up with an old weight training buddy 2 weeks ago and we are weight training together again 😀.

SaskAlliecat
SaskAlliecatGraduate10 in reply to Goforitmama

Oooh enjoy your city ravine running, sounds lovely 😍.

Goforitmama
GoforitmamaGraduate10 in reply to SaskAlliecat

The city ravine run is lovely in comparison to running along the side of the highway, it’s pretty, sheltered from wind, peaceful, no cars, gently undulating and it’s an ashphalt path so I don’t get muddy.

SaskAlliecat
SaskAlliecatGraduate10 in reply to Goforitmama

The perfect place to run!

roseabi
roseabiAdministrator in reply to Goforitmama

Great stuff!! Crazy spin? 😊

Goforitmama
GoforitmamaGraduate10 in reply to roseabi

Yeah! It’s great fun, our spin instructor is a MAMIL and he plays some great rock music with one or two cheesy pop tracks in the middle. He sets the pace, I sing along and try to keep up, burn loads of calories and then the instructor has an air guitar moment or two and that just cracks me up.

If you’ve not tried spinning yet, you should .... after all .... how hard can it be? you are sitting on your bum for an hour.....😉

SaskAlliecat
SaskAlliecatGraduate10 in reply to Goforitmama

That sounds like a blast! I rock me some mean air drumming while running when the mood hits and the right song comes on at the right time 🤣

roseabi
roseabiAdministrator in reply to Goforitmama

Ha ha, awesome 😄

paulanoo
paulanooGraduate10

I'm excited to report that my hilly quest is coming along nicely. I used your technique, Roseabi, to run to the next branch, the next stone, the next piece of dappled sunlight (I ran in a forest). I ran 8km and only stopped 3 times - Yay (because I told myself that I could ;) ). I won't have a hilly run the weekend coming as I'm doing a 10km road race. But the weekend after that, MAYBE only 2 stops during my hilly run :)

roseabi
roseabiAdministrator in reply to paulanoo

How exciting - well done you!!!!!

MutleyShuffle
MutleyShuffleGraduate10 in reply to paulanoo

Well done on your hilly quest paulanoo! I used roseabi 's technique too when I was dying to stop and walk towards the end of my last 10k run - it works! 😁

paulanoo
paulanooGraduate10 in reply to MutleyShuffle

I'm afraid to say it out loud but it's not too difficult to fool my gremlins ;)

roseabi
roseabiAdministrator in reply to MutleyShuffle

Ooh, good to see - thanks for trying it, both! paulanoo

roseabi
roseabiAdministrator in reply to paulanoo

... also, I love "the next piece of dappled sunlight" - how poetic 💗

paulanoo
paulanooGraduate10 in reply to roseabi

Much nicer goal than a rotten branch or a puddle...

roseabi
roseabiAdministrator in reply to paulanoo

May I borrow it for next week's post?

paulanoo
paulanooGraduate10 in reply to roseabi

Go for it. Stick and stone motivation!

roseabi
roseabiAdministrator in reply to paulanoo

Cheers! 😊

SaskAlliecat
SaskAlliecatGraduate10

Another successful week last week! 3 runs including 2 during extremely cold weather that allowed me to wear my new amazing winter running kit. My 2 crosstraining last week involved a glute/core workout one day and a 20 min HIIT arm workout the other.

This is my forced recovery week due to work and my on-call schedule but hoping for 2 runs and 2 crosstraining sessions still🤞

roseabi
roseabiAdministrator in reply to SaskAlliecat

I just read your winter gear post and I am seriously in awe!!!

Well done, and fingers crossed for this week xxx

SaskAlliecat
SaskAlliecatGraduate10 in reply to roseabi

This is the first year I'm wishing for temperatures below -7C so I can wear my new gear 😂. Looks like we're above zero again next week though so back to my thin windbreaker 😢. What has happened to me?!?

roseabi
roseabiAdministrator in reply to SaskAlliecat

😂

paulanoo
paulanooGraduate10 in reply to roseabi

Oh I'll have to go and read Alliecat's post now as I'm imagining long johns and thermal vests ;)

GoogleMe
GoogleMeGraduate10

I've lost track a bit of my yoga - offhand I'm not sure but I think I did 3 sessions which is good.

Swimming, pleased with myself: despite unavoidably missing a day, I made it up on the next session and also did a bit more than standard at the next so definitely on target

Running - no running, so was especially buoyed by Anniemurph 's C25K post about breaks

Weight - coming down from what I hope was the peak. Thinking about food a lot which is a sign I am cutting back!

roseabi
roseabiAdministrator in reply to GoogleMe

Well done, keep it up!! xx

Dexy5
Dexy5Graduate10

Hello Roseabi, I can’t find my original quest but UpTheStanley and I completed our Poppy Run 10k last week and raised more than our target for the Poppy Appeal.

My first bling!

My quest for the rest of the month is just to get out there and enjoy it. Intervals for the first time today were fun.

roseabi
roseabiAdministrator in reply to Dexy5

Well done, and a very lovely medal too!

Glad to hear you're out to have fun!!!

Original quest here if you want it: healthunlocked.com/bridgeto...

Dexy5
Dexy5Graduate10 in reply to roseabi

Thank you, nothing on there that I haven’t done so far. 😄

Yes and I was smiling all around parkrun as I used my secret rival as a pacemaker and then got ahead of her in the last km. Friendly rivalry of course.

Bluebirdrunner
BluebirdrunnerGraduate10

Hi Roseabi and fellow Questers,

All is going well for me so far. Still running every other day, and two of the three runs were 5k's last week. Today was harder to get out of the door, just did 3k, but will go further on Wednesday.

Still not drinking any alcohol and doing my extra stretches post run. Also doing some of the new core strength exercises Rfc has pinned on the c25k site.

Happy Questing 😊xx

roseabi
roseabiAdministrator in reply to Bluebirdrunner

Fabulous!

SaskAlliecat
SaskAlliecatGraduate10 in reply to Bluebirdrunner

I've just checked out RFC' pinned post and have added it to my crosstraining list of exercises to try. Thanks for sharing it Jan. There's lots of great stuff in there.

MutleyShuffle
MutleyShuffleGraduate10

I have run 2 of my 3 10k races this month! Both were really hard work! Was hoping to do the Bedgebury Forest 10k this Sunday but left it too late to enter so I've managed to enter another one, the Crowborough 10k, on 25th Nov. Just squeezed it in!

As for strength work and yoga, have done one small session of each in the last week but need to spend a bit more time on it, and hopefully go to a yoga class. All in all not a bad week 😊 Happy running all! 🏃🏃🏃

SaskAlliecat
SaskAlliecatGraduate10 in reply to MutleyShuffle

You're a 10k racing machine this month! Go you!!!

MutleyShuffle
MutleyShuffleGraduate10 in reply to SaskAlliecat

Thank you! 😁

roseabi
roseabiAdministrator in reply to MutleyShuffle

So cool - happy running to you too!!!

linda9389
linda9389Moderator

Last week was an eye opening week for me.

I've been getting my planned runs in, so definitely still on track for my 50 November miles. I also ran my first intervals (since C25K), and what's more I did it by making my very first training workout on the Garmin, and managed to complete it! I got buzzed constantly though :D - too fast (mostly), too slow (occasionally) - clearly I've a lot of practising to do. But the thing that amazed me the most was the Runners World pace calculator - I absolutely could not believe what it calculated my 'easy' pace to be (the one I believe we're supposed to run 80% of our mileage at) - it is so much slower than my goal pace (which is already slower than my normal pace!). So it seems I have a lot of adjusting to do. If you've never checked it out, take a look: runnersworld.co.uk/rws-trai...

Last but not least, I've done my strength and core exercises on every day I haven't run! Go me!

One of my better weeks - fingers crossed that this next one is productive too :)

roseabi
roseabiAdministrator in reply to linda9389

Great stuff - keep it up!!!

Are you inputting your goal time into the calculator?

The easy pace should feel easy - helping you to keep going steadily for long periods of time during your training runs. Your speed workouts will in turn train you to pick up your pace AFTER you have been running for a long period of time 😊

linda9389
linda9389Moderator in reply to roseabi

(I liked your first reply, but as it seems to have disappeared I guess you thought better of it :D :D :D)

I input my PB for 5k (just a couple of weeks ago), and also my PB for 10k rather than my goal HM time - both led to a very similar calculation for easy pace. I also tried another formula and it too came up with similarly slow numbers for easy (and even more slow for recovery!).

I'd quite like to do the HM in two and a half hours, and various calculators suggest I might be able to, based on my current 5k and 10k times, so fingers crossed. I will definitely concentrate on a speed workout every week now. It feels good to be mixing it up a bit :)

(P.S. I just used the same RW calculator, but input my HM goal time as the start point, and the easy pace got 24s slower still - I think that's quite encouraging :D )

roseabi
roseabiAdministrator in reply to linda9389

Sorry about that! I realised I'd made a mistake inputting my data, so my comment was also wrong 😄

The paces look reasonable to me. But it doesn't make sense to me to input previous race results to find out the paces you should have been using to train for that previous race!

I think maybe you could think about a faster goal time...

linda9389
linda9389Moderator in reply to roseabi

Oh yes, I see what you mean! Because I'd input previous race times into other calculators to get an idea of my HM goal time, I just used the same data for the easy pace calculator.

According to the calculators, my HM goal may be a bit conservative, but I don't want another GSR, I want to have enough energy to enjoy both halves of the run, not just the first half 😀. Its a mind game I know, but I want to be comfortable and to really believe I can actually complete it 🙂

roseabi
roseabiAdministrator in reply to linda9389

Oh yes of course! It's much better to think in terms of finishing your first half marathon rather than finishing it in a particular time. And with that in mind it's probably better not to worry about your paces during training. I put it badly by saying you might increase your goal time, I just meant that, because you have decided to use this training method and are struggling with the easy pace, you could up your pace a bit. "Easy" pace can be interpreted as "easy for you" - meaning a slow pace that you can run while chatting to people. It might be easier (ha!) Just to do your long runs comfortably without looking for the numerical pace suggested by the calculator.

linda9389
linda9389Moderator in reply to roseabi

That's a good point! Either way, as a 'numbers person' quantifying easy has been a real eye opener. To date, all my training has been in an around the same comfortable-ish, slightly challenging pace but I'm definitely going to give this mix of easy and speedy approach to training a go now. 🙂

roseabi
roseabiAdministrator in reply to linda9389

Awesome - have fun!

Flaraflarkin
FlaraflarkinGraduate10

Hi 👋 I've had another successful week in terms of committing to my runs every other day! Have done more 5ks than I thought I would as well ~ so last week managed 3 X 5ks and a route run (unmeasured).... Have felt the need to post often on B210K after most runs as the helpful comments keep me motivated, but am probably getting on people's nerves now so will probably just save it for once a week on here 😊 Well done everyone!!

Dexy5
Dexy5Graduate10 in reply to Flaraflarkin

You will not get on our nerves Flara, but I know what you mean. I’ve decided I need to spend less time in the forum because Mr Apple has told me how long I am spending on here.

roseabi
roseabiAdministrator in reply to Flaraflarkin

Awesome! I'm sure you're not getting on people's nerves though xx

Bluebirdrunner
BluebirdrunnerGraduate10 in reply to Flaraflarkin

No-one on here gets bored reading about runs Flara! We are all addicts!😄xx

roseabi
roseabiAdministrator in reply to Bluebirdrunner

A good point well put.

Still learning to love the treadmill. Managed to do 3 more runs on it this week and haven’t fallen off .... yet. Still messing with the pace and being distracted by any little thing. There are too many people to watch and I do love a bit of people watching 😁And why is it so hot in a gym????? Feeling positive that I am still running 3 times a week and managing 30-35 mins which I am happy with. Sticking to consolidation advice before I do anything more. So on track to beat the dreadmill gremlins 😈

roseabi
roseabiAdministrator in reply to Wimborne

Wow, brilliant!! 💗

O505k
O505kGraduate10

Not a great week for me. Completely wiped out by an infection followed by a weekend catching up with family. Antibiotics seem to have worked so have a bit more energy this week. Back on track to do 3 runs and Pilates.

roseabi
roseabiAdministrator in reply to O505k

Yucky, poor you! Take it easy xx

Bluebirdrunner
BluebirdrunnerGraduate10 in reply to O505k

Go easy 0505k...glad you are feeling better😘

Anniemurph
AnniemurphGraduate10

Hi roseabi and all. Failing dismally here because I have been flattened by an awful cold. In fact, I'm unlikely to do any running on this Quest at all, it looks like - I am still wheezing like a wheezy thing and have a head stuffed full of concrete, and on Friday I fly out to Singapore for a week. I might take my running kit, but having run there before, and having seen the weather forecast :O it will only be for a short dash.

Oh, well. There's always another Quest!

roseabi
roseabiAdministrator in reply to Anniemurph

Absolutely! Poor you, take it easy xx

Anniemurph
AnniemurphGraduate10 in reply to roseabi

Thank you! xx

O505k
O505kGraduate10 in reply to Anniemurph

Take it easy. Try to recover before the flight to Singapore.

Anniemurph
AnniemurphGraduate10 in reply to O505k

Thank you!

paulanoo
paulanooGraduate10 in reply to O505k

Yes Do, Annie. There will always be another Quest.

Anniemurph
AnniemurphGraduate10 in reply to paulanoo

Yes! More roads, more Quests, and always this forum :)

Bluebirdrunner
BluebirdrunnerGraduate10 in reply to Anniemurph

Hope you feel better soon Anniemurph.xx

Of course you will be back running when the time is right...its what you do, right?😆xxx

Take care....

Anniemurph
AnniemurphGraduate10 in reply to Bluebirdrunner

Thank you! Yep, can't stop me now :D xxx

UpTheStanley
UpTheStanleyGraduate10

I cracked one of my three last week, keeping going at 13 kph (4'36" per k pace) for a whole 750 metres :-) in the middle of a 5k treadmill fartlek, which later included 200m at 15 kph and 100m at 16 kph to finish, amongst a lot of slower stuff. Parkrun volunteer stint on Saturday and a bit of fartlekking on the Prom with Dexy5 on Monday - tomorrow, with a bit of luck, I'll be looking for something longer and steadier somewhere a bit more rural (but still flat!)

roseabi
roseabiAdministrator in reply to UpTheStanley

Oof! Well done!!!

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