Sunshine...Funshine...RUNSHINE...QUEST...The last few days of July... How has it gone ?

[Oldfloss]

Hi runners!

The last few days of July and a new August Quest beginning soon!

The weather has thankfully, for many, cooled a tad and now.. rain and flooding are causing issues!

I am back to running three times a week , ans back to my steady happy pace. It's a relief... My photo is one taken on my run yesterday... the views are always changing!

I know many, many of you are doing awesome things with your running and lots of folk achieving their Quest goals... well done everyone!

Remember to run safely and that the runs will wait!

So..just to recap...

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.

The Quest takes one calendar month. You can join at any point during that time.

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 ..............

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

Please, please, please....do make sure you take care during the warmer weather, and do take care whilst here are any flood warnings in place too!

Wishing you a wonderful week of safe, cool, dry and happy running! 💥

Oldfloss,Realfoodieclub,& Roseabi x

[Fatgirlslim19 60minGraduate]

Am I too late to join this?😬

[Oldfloss Administrator Graduate10 in reply to Fatgirlslim19]

Not at all... welcome to you!

Just set your goals here, and then when the New Quest appears for August..just post on there too ...It is a great supportive thing.. we all run together and we all encourage each other. The Quests keep me going!

[Fatgirlslim19 60minGraduate in reply to Oldfloss]

Thanks Oldfloss! My goal is to increase my time which I hope will also increase my distance! I've got a 10km in November which feels like ages away but means that I don't feel under pressure to get to that distance too quickly. I did just over 5km today, and will only be able to do one long run a week, which from what I've seen is the recommended thing to do!

[Mummycav Administrator Graduate10]

Morning Oldfloss ...my July running has gone well and I also feel like I’m getting back to my running self after a few runs that I wasn’t particularly happy with. Yesterday, as you know, I did another 10k which included a BIG hill that added time onto my run so I knew I wouldn’t be breaking any records! My quest for this month is to add some extra distance...I covered just over 57kms in July and my aim to get a medal a month through virtual runs this year is still on track, I only needed to cover 32 kms in July so maybe I should increase my goal?! Thank you for always cheering me on and happy running to you xx

[Oldfloss Administrator Graduate10 in reply to Mummycav]

Huge hug and a well done; you have had a super comeback and here you are with 10K and a hill!!!

Records, speed.. we don't need those right now.. we need happy relaxed running and that is what you are doing...Maybe aim for along run once a week? Sunday is my long, see where I get to run , I am hoping to up my distance a tad each week

Brilliant stuff ! xxx

[Bluebirdrunner Graduate10]

Hi everyone,

Last week every day was so hot I didn't manage to go running apart from the Parkrun on Saturday... I thought that being rested would make for a better time, however I still felt sluggush and had another toughish run.

I think I do need to warm up, everyone just stands chatting and there is the queue for the toilets, and I'm not getting ready to run like I usually do by walking briskly and waking up my glutes. If I start the Parkrun by walking though I will be left even further behind...so I will try to fit in a warmup before my next one.

This week I didn't see any of the people I had chatted to before..but my daughter's friend (who teaches pilates) was there and she introduced me to her group which was nice, and then she waited for me and cheered me over the finish line too! Bless her😊

There is no Parkrun there next week, but I will go back and keep trying to improve, or at least feel more comfortable.

I did do one session of pilates and some planks, and a few walks.

This week my plan is to run three times, a longish run today and two runs with Mr BBr on maybe Wednesday and Friday.

I have a 10k race on 28th September and need to start doing one longer run each week (a few of them 10k's) to be ready. It's in Windsor Great Park so quite hilly, and is for women only... (eeeek!)

Good luck with your Quests everyone and Happy running 😊xxx

[Hidden in reply to Bluebirdrunner]

A 10km race Bluebird. Well Done! You'll ace it. And you are going to Park Run too. I'm impressed. Have a good week and enjoy your activities. Hopefully, it'll be cooler

[Bluebirdrunner Graduate10 in reply to Hidden]

Thank you Paula, yes, its getting closer now its about time I focused on some longer runs. I have joined the distance challenge that Roseabi has set starting today for five weeks on the Marathon and Race support forum. We are all going round the moon!😊xx

[Oldfloss Administrator Graduate10 in reply to Bluebirdrunner]

All very positive and another park run ticked off.. and good, I feel, that each one is different You are really getting the hang of things...and the friendliness of folk is wonderful. Your goals seem very realistic and you do have time before September...I was glad to do my 10K yesterday for similar reasons...my run on 1st September!

It will be good to know that you are running one regularly and by the 28th you should be well on form

Well done you! xx

[Bluebirdrunner Graduate10 in reply to Oldfloss]

Hi Floss, thank you, I know, these things are creeping up on us and can no longer be ignored 😨

We can and will do it, your 10k yesterday has given you a boost and me too!

I will be relying on you for plenty of encouragement believe me!

😊xxx

[Mummycav Administrator Graduate10 in reply to Bluebirdrunner]

I’m glad you enjoyed the parkrun Bluebirdrunner , it’s a change from running alone...I’m lucky, I can walk the dog first then run across the road just before they set off...I’ve done it before where I haven’t warmed up and it does make a difference...10k in Dept will soon be here but I know you’ll be well prepared...have a good rest of the week x

[Hidden]

Last days of July - where has that month gone?

I ran my first trail race this month which was difficult because I started off way too fast. Anyway, I learnt a lesson not to panic that I'll lose people.

I had an easy week and I feel the benefit of it. I thought I did 7km yesterday according to Runkeeper but when I imported it to Smashrun, it was only 5km. Now I guessed that from my time. I felt strong running up my little hills in the forest.

I'm off to France for a few days so I hope to get a long run in over there.

I'm not doing too well on the core strength and stretching. Maybe I'll be better in August.

[Oldfloss Administrator Graduate10 in reply to Hidden]

I know.. the year is whistling by... well done you on the Trail run.. The strength work does pay dividends.. I think my time on the IC has helped with mine!)

France.. h lucky lucky you... early runs ... perfect! enjoy, enjoy, Enjoy!

[Bluebirdrunner Graduate10 in reply to Hidden]

Yes, so well done on that trail run Paula👍, you almost didn't do it too!😉

Have a super time in France, a change of scenery to run in and a nice break!

Looking forward to hearing all about it. 😊xxx

[Meepmum Graduate10]

Bit of a bummer, got to 4k so I'll have to go again and see if I can get the rest in Wednesday. However this week I have done a quick short 30mins , a slow longer 4k and had a good 35mins trying intervals last night. Going to see if I can get the 5k this week but not sure, I'll be back at it tomorrow.

[Oldfloss Administrator Graduate10 in reply to Meepmum]

You will do it... very well done!

[UpTheStanley Graduate10]

Last week pretty good, all things (especially heat) considered, in that I resat my 13k "race pace" run on Tuesday, and completed it this time, at a more sensible 5'49"/k pace. Then I backed that up with a sub-25 parkrun on Saturday off a slowish first k. So with the "long slow" pushed out to 18k the previous week, that was two out of my three incremental monthly targets met - and I've decided to park the third one until after the Great South Run in October.

Now to try to be sensible when you ask for August goals

Onwards and upwards !!

[Oldfloss Administrator Graduate10 in reply to UpTheStanley]

That all sounds very good... and your park run too! Two out of three ain't bad..( is that how the song goes.!) ?

August Quest..? Not sure who is hosting that one, but I shall be watching to see if you are sensible

[Lizzisforliving Graduate10]

I really need a challenge so count me in. Only thing is, I'm not sure what to aim - I would like to be faster, and to find running easier. What are Strength and Stretch exercises, exactly?

Do we start on Thursday?

[Oldfloss Administrator Graduate10 in reply to Lizzisforliving]

The August Quest will start on the 1st.... but you can post some goals here

Stretch and strength and flex... take a look at this...

healthunlocked.com/strength...

It is the long runs ... the slow and steady which build up everything...including speed and distance...

[Lizzisforliving Graduate10]

Ok, so I seem to be failing already - during my run this morning I realised that I had set no goals. I had a look at some from your link but I can't imagine what I might be able to do. For now, I'll do what I have been hoping to do :

1) find a warm-up I can do, and which works

2) run further (I have topped out at 6k, so perhaps 7.5k by the end of August) - is that realistic?

3) run faster (ultimate challenge 5k in 30 mins, currently my PB is around 32 mins but I most often take 34 - 35 or even longer in this hot weather)

Thanks xxx

[Oldfloss Administrator Graduate10 in reply to Lizzisforliving]

Not failing just deciding)

Warm ups... try and find a routine that you use regularly... lots of ideas out there.. ranging from longer warm ups for longer runs to shorter runs.

womensrunninguk.co.uk/train...

Running further... pop one longer, see where you get to, run in each week... try not to focus on distance, think time maybe.

How long can you run for now on your 6K....? Start by making each week make the run a little bit longer...and the benefit if that too, is, that is is the longer slower runs which also build up speed.

They build up stamina and strength and very often speed and distance evolve steadily

[Lizzisforliving Graduate10 in reply to Oldfloss]

Thank you. I’ll pick a new route so I’m not so aware of distance landmarks. I think 6k takes me about 44 minutes so I’ll try to build up to running for 50 minutes.

Do you recommend warming up at home and then a brisk walk, or the reverse? I’m always keen to get going so I warm up (inadequately) around a bench where my run starts. Different routes mean no warm-up other than brisk walk.

This challenge and your support are great. Thank you xxxx

[Oldfloss Administrator Graduate10 in reply to Lizzisforliving]

I have a warm up at home because I am whizzing around so much! But... I have a regular little routine en route on the brisk walk......donkey kicks, arm swings.. striding.., and knee lifts etc.. it entertains the neighbours wonderfully!

Building up to the longer runs would be great.. and then the issue is, knowing when to stop.. sometimes on my long Sunday run day, I can be out for a couple of hours at least!

I use location sharing so at least Mr OF knows where I have got to x

[Lizzisforliving Graduate10]

Ok, 50 minute target for tomorrow. Forecast says 23° at 8am and 26° at 9am so I’ll try to get out early. (Not too difficult in summer) Thank you xxx

[Oldfloss Administrator Graduate10 in reply to Lizzisforliving]

Go you! You will have fun...just relax into it.. let the legs do their own thing

[Lizzisforliving Graduate10]

Hi,

I stuck to my plan and ran a very slow 6.40K which took 50 minutes. Tried not to worry about pace as each km came in over 8 mins!

So next step is to go a bit faster over a shorter distance- Monday I’ll aim for 4K in 26 minutes (by no means a given). I’ll have to use the flattest route I know.

Good luck to everyone on their challenges and have a lovely weekend.

Love Lizz xxx

[Oldfloss Administrator Graduate10 in reply to Lizzisforliving]

Huge well done to you!

[Lizzisforliving Graduate10]

Not sure if this is the right place to post, but here goes.

I finally understand how the Quest works - it’s over a month so I don’t need to have a new target each time I run. I realise that’s obvious but somehow I hadn’t got it!

So anyway, my newly framed August challenges are : to increase my distance once a week, to increase my speed over a shorter distance once a week, and to enjoy a 5k once a week.

I might try Ju-Ju’s plan when it starts, too.

Do I just post my quest progress here or in a new post?