Achievements may diminish but a plan emerges.

[Tbae]

I think I am beginning to flesh out some definite activities to be pursued and included in a personal plan.

1) Weekly sprints, weekly endurance run,extensive stretching,plyometric jumping and routine running injury prevention exercises.

2) Repair days dictated by recovery time.

I am being influenced by links supplied by many on the magic forum and as I think they could apply to a senior novice.

It does take time to try stuff and see what continuous improvement opportunities exist.For someone who dislikes surprises, this running malarkey, presents new challenges and plenty of them.

Never imagined how close you can be to injury and self disruption to your plans and progress.I do not even think it is about taking foolish risks,your novice journey is no different to any other fledgling journey.🤔

Gone off on one.🙈

Going to keep searching, keep doing and hopefully keep progressing.

👊💥🏃‍♀️🏃‍♂️⭐️⭐️👏👏

[AlMorr Ambassador Graduate10]

Good to hear from you Tbae, yes I agree, just keep searching and most of all progressing.

It's exactly a year tomorrow that I graduated from C25K with that run 3 of week 9 along the prom at Helensburgh, yes, remember that guy shouting at me at halfway "goan yersel" ha, anyway this Saturday I intend to go to Helensburgh, not sure if I will rerun that 30 minute run along the prom.

The big news for me is that I have registered with Parkrun and hope to run my first parkrun next month, I am not sure if you have ran at a parkrun.

Regards

Alan. 😊 🏃

[Tbae in reply to AlMorr]

Yes Alan.Only one,Penrhyn Castle.

A week after completing C25k,gosh over a year ago.🤔

47 mins Alan but trotted every step.🙈🤣

Good luck with them.Your pace is much , much quicker than that.

👊💥🏃‍♂️⭐️👏👏

[AlMorr Ambassador Graduate10 in reply to Tbae]

I found an app on the Android app store that can help me with pacing, it's called "metrome beats" you can set it at any speed from 1 to 300 beats/steps a minute, after a short rerun of C25K and the 3 Stepping Stones podcasts with Laura I set that metromone at 155 steps a minute and ran a 5K in 52 minutes, thee days later I set it at 160 steps a minute and ran the same 5K route in 37.50. Next time I'll set it at 165 steps a minute, that might get me to a sub 35 minute 5K as I ran that last year, hence the gradual increase, I would imagine that to run a sub 30 minute 5k it would need to set at around 170 steps a minute.

[Tbae in reply to AlMorr]

That’s very good and clever info.Alan.

Roll on the sub 30 min, just by a second, 29:59 would be great.👊💥🏃‍♂️⭐️👏👏

[AlMorr Ambassador Graduate10 in reply to Tbae]

Not sure if I should take the metronome to my first parkrun and what settings I should set it at, probably not, I will leave the phone at home and go with the flow of other runners and see how it goes.

[Tbae in reply to AlMorr]

Hi Alan,

Seem to remember they do not encourage the use of headphones/ earbuds for safety reasons in controlling running traffic.🤔

👊💥🏃‍♂️⭐️👏👏

[AlMorr Ambassador Graduate10 in reply to Tbae]

Indeed Tbae, I will NOT be taking them with me to my first parkrun next month, however, what I am going to do is have a practice run round the exact course about 4 days before the Saturday parkrun, I will run round the course with the app set at around 168 steps a minute and see how long that takes, probably just under 35 minutes.

[Tbae in reply to AlMorr]

That’s a good plan Alan.

You will have it keyed in.

Perhaps try and position yourself nicely, not too far back nor up with the flyers.

Best advice I got for my slow pace was go to the back.I could just trott round.

But you are running quicker and you may want to be carried along also.

Atb Alan and enjoy it.

👊💥🏃‍♂️⭐️👏👏

[AlMorr Ambassador Graduate10 in reply to Tbae]

👍 🏃 😊Tomorrow the runiversary of "goan yerself" 😂 lol

[HeavyFoot Graduate10]

Really interesting. I know what you mean by disliking surprises. I have been thrown by a Parkrun finish line changing, and by a running buddy showing me a race route I had been practising actually had an extra detour.

I used to get the same playing at music venues where organisers change the stage for example. Hate it, but being prepared for unwelcome surprises is something to work at. All those “ What Ifs...”

[Tbae]

🤣🤣👍👏👏

[Irishprincess Graduate10]

As long as it all suits you Tbae 🙂

[Tbae]

Yes IP, very important.❤️

I think the body will have the final say.🙈🤣

Got my other Achilles Tendon to work on now.🙈

Lots of things wanting to jump ship.Once I figure out how to manage without them, they can happily depart.🙈🤣

Got to fly just once.

👊💥🏃‍♀️⭐️👏👏❤️

[grumpyoldgirl]

You're right tbae, things can just happen. We just do whatever we can to keep the show on the road when the wheels are falling off 😁 Here's to flying 🥂

[Tbae in reply to grumpyoldgirl]

Keep on keeping on.❤️🤣

👊💥🏃‍♀️⭐️👏👏