🏃🏽‍♀️🏃🏻EASIER SAID THAN RUN!...Quest for August...Week 3...how's it going?🙂

[Sandraj39]

Hello again, lovely running people! 🙂

We are now two weeks in to this month's Quest and thankfully, on the other side of the sweltering heatwave ☀️ that saw so many of us huffing, puffing and sweating buckets - and that was before we even put on our running shoes! I confess I skipped a run earlier in the week - too little sleep and just too hot!!

Yesterday saw the arrival of a long-expected email from Great Run, informing me of the cancellation of October's Great South Run in Portsmouth. Not a surprise but sad all the same. 🙁 Here's hoping we make it next year instead.🤞 It's a great event with a fantastic atmosphere and at 10 miles, a good challenge of a distance - conveniently midway between 10K and a Half!

On a brighter note, (and wearing my shiny cap of positivity) hasn't it been exciting to see some of the smaller running events returning again? Has anyone got a real live race lined up yet? 🏅Do let us know, so that we can all get very excited for you!

🤗😊

Ok, over to you for the latest on those monthly Quests! Have you made progress towards your goals or has life thrown you a curveball this week? Do let us know below.

If you have just happened upon this post for the first time - here's what you need to know...

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.

This Quest will run all the way through August and you may join in at any time.

Some popular goals are:

•To run three times a week

•To slowly increase distance - maybe you are following ju-ju's Magic Plan?

•To add Stretch and Strength exercises to your weekly routine

•Improve pace

•Explore new routes

It's completely up to you!

To join, just leave a comment below, telling us what goals you are working on - what is your personal Quest?

Each week we have a catch up post to share progress and support each other along the way!

Good luck and keep on running!🙂

Sandraj39 and the Bridge to 10K team.

This months Quest members are:

Sandraj39, ju-ju-, AlysP, Fabulous450, EThomas, skysue16, GoogleMe, RunWillie, Roxdog, Mum22boys, ForestGrump63, dijep, Speedy60, NetCadet, CaptFrey, Allbarron, Cmoi, RainbowSloth, PhoenixRise, Foxglove2, Redder37, Blenheim11, RunRabbitRun40, Bluebirdrunner, Fionamags, HappyNoodle, Cockneymick, Delly-dot, UpTheStanley, Andi68, UnfitNoMore, Dexy5, Thatwasunexpected, Ethelbert

[Hidden]

Hi Sandraj39 😃

I don't really do the Quest but keep running 3x a week averaging 20 miles a week. All the best to those named above. I'll be looking to give my positivity to you all.

[Sandraj39 Graduate10 in reply to Hidden]

You always do GTFC - and your support is so appreciated on here! Meanwhile, you are smashing all your own goals at the moment, I am sure!

Keep on running!🙂

[PhoenixRise Graduate10]

Hey @Sandraj39 and fellow August quest folk! 👋

Two weeks in?! How did that happen?!

I’ve been doing well with my consolidation runs since graduating C25K on the 31st July. I’ve been working through the C25K+ podcasts with Laura to improve pace and stamina:

Stepping Stone

Speed

Stamina

I’ve also added the odd ‘free’ run in with my own music 🎧 You can see my progress on my page.

I started off well with doing additional strength and conditioning workouts but let them fall off last week - it was too hot to do these on top of the running! Maybe I’ll add them back next week when the weather is cooler 🤞🏻

I plan to do one more week of consolidation runs following the C25K + podcasts before attempting a trial run of Ju-Ju’s old bridge to 10K plan (week 1) for the last week of August.

Before starting her new plan of working towards 10K from the beginning of September! 😱

I might 🤔 even try for a 6K tomorrow to see how I fair.

Hope everyone is doing well and keeping on! 💪

[Sandraj39 Graduate10 in reply to PhoenixRise]

Hi PhoenixRise ! Sounds as though you have been busy and that those Consolidation runs are going well.👍 I saw that you were trying out some of the C25k+podcast posts and I think it was a wise move to ease off the strength workouts in the recent heat! It's so much cooler here in Surrey now, although still pretty humid.

Good luck if you do try for a 6k tomorrow - go steady and I reckon you will be fine!💪 🤞

Happy running! 🙂

[HappyNoodle Graduate10 in reply to PhoenixRise]

Well done! 😍

[skysue16 Graduate10]

Hi Sandra

Quest is going well thanks 😊

Another three runs this week, total of 28km. I have incorporated strength exercises (standing press ups, bench dips and pull ups) into my runs using benches, railings, tree etc. Challenge for next week is to include some planks on non run days! 😬

[Sandraj39 Graduate10 in reply to skysue16]

Hi skysue16 ! Brilliant - I'm glad things are going well! Some decent length runs there by the sound of it 👍 - and I am super impressed by the strength training! 💪 Good luck with the planks this week too🙂

[Dexy5 Graduate10]

I am please to report that I met my quest to get running after Life on the IC part 2. So this morning I ran 5k again . Whoop whoop.

My quest For the remaining weeks is :

Complete my 4 physio exercises on non running days, which strengthen the soleus muscle and Achilles.

Run 3 times a week, with a slow introduction to the bridge in the last week if everything is still going well.

Start to lose 3kg , as pledged with lexi6 this week. A reduction in white wine intake is sure to help that one. 🤪

Good luck to everyone else on the quest.

[Sandraj39 Graduate10 in reply to Dexy5]

Dexy5 , you never faltered in your determination to get back to your running! So pleased for you and of course, saw your post earlier.😀 Take it easy and good luck with your new goals...we believe! 💕🏃🏽‍♀️

[Dexy5 Graduate10 in reply to Sandraj39]

Thanks Sandra, I will be listening to my body and having 2 rest days to begin with. Week 1 Of the plan is actually less than I am already doing.

I’m not wanting to return to high blood pressure so running is a must for me.

[Dexy5 Graduate10]

And I hope to be doing the great south run with you next year (🤫 don’t tell UTS)

[Sandraj39 Graduate10 in reply to Dexy5]

...my lips are sealed!😉

[UpTheStanley Graduate10 in reply to Sandraj39]

But my eyes are open 🙄

[RunWillie Graduate10]

My quest to run slower is continuing on. I ran 2miles at an average of 5.50km and the following run a couple of days later on an easy run struggled to keep my heart rate down at a very very slow pace. My conclusion is no 80/20 running for me until I’ve got to grips with low heart rate training. I did 11 miles last week with a new walk/shuffle technique but the heart rate was amazing and Garmin called it ‘base training’ I reckon I can do an ultra in a month 😂

[Sandraj39 Graduate10 in reply to RunWillie]

Who would have thought it would be so hard to slow down - but maybe you've cracked it with this new walk/shuffle technique🤷‍♀️😂!

Have a good week🙂

[Foxglove2 Graduate10]

Hi folks I did my August quest! Ran 50 mins today. Really really chuffed! Not fast, 5.44k, but I’m not bothered about that, it’s another new achievement. Hope everyone else’s quests are going OK x

[Sandraj39 Graduate10 in reply to Foxglove2]

Yay! 😀👏 Well done Foxglove2 ! That's fantastic - and 50 minutes is a fair ol' time to be running, so you should be pretty proud of your achievement! I hope you rewarded yourself afterwards?

Rest up well and here's to another great week of running! 🙂

[UpTheStanley Graduate10]

My sub-25 (not) parkrun streak was broken (more like destroyed) by a 25’42” on Thursday ☹️ but partial redemption was achieved this morning by managing 3k out of a 5k treadmill bash at 13 kph, albeit in four 750m stretches. Up from 3 x 500m last month, so claiming one ✅ for that.

Onwards and upwards!

[Sandraj39 Graduate10 in reply to UpTheStanley]

Sorry your sub-25 streak had a setback UTS - we'll definately put that one down to the heat and humidity! Sounds like you made up for it on the treadmill today though - so big well done for that session!👍 😀 Here's to a cooler, faster😉 week ahead!

[Bluebirdrunner Graduate10]

Hi Sandra and fellow Questers,

I have at last started my walk/Run rehab plan after eleven months on the IC. A little session with four tiny runs sandwiched between walks on the flat playing field has me feeling on cloud 9!

So, I can now revise my goals for August.

I can run twice a week, and must remember to stretch afterwards even though the runs are short.

I will keep my strength and conditioning exercises up for three days a week.

I will continue with the daily yoga with Adriene because it's sooo good!

I'm hopeful that my feet will tolerate the running so that I can build up to 20 mins of running next month.

Happy running and Questing...😊xxx

[Sandraj39 Graduate10 in reply to Bluebirdrunner]

Yippee! 😀👍😀This is such good news Bluebirdrunner and I'm sorry I have only just seen this!

I can only imagine how special that first run/walk was, after waiting so long - and how emotional you must have felt afterwards! I know you will treasure those two runs a week and I hope they continue to go well for you.🙂🤞

Sounds as though you are smashing your other goals too, which will all help build up that strength for your running. 🏃‍♀️💕Have a fab week! 🙂

[Cmoi Graduate10]

Hi Sandraj39 and Questers!

On holiday in our motorhome since Thursday, pleased to say I've now completed Week 4 of Magic Plan, 10k version. That's despite storms, rain, losing phone signal and getting lost: cue 3-4k run-walk bonus after a 5k run ! So new routes are definitely being discovered 😂

Moving on tomorrow, so hopefully will be reporting back on more adventures in pastures new in a few days 😊

Happy running, all!

[Sandraj39 Graduate10 in reply to Cmoi]

Well I feel quite jealous of you in your motorhome Cmoi! I've always harboured a dream of a little camper van myself - I love the idea of popping off for a few days, exploring.

I had to laugh at the getting lost though!😂 That's definately one way of discovering new routes and keeping your running exciting! Sounds as though the Magic Plan is going well too.👍

Enjoy the rest of your hols - keep on exploring and keep on running! 🙂

[NetCadet Graduate10]

Hi everyone!

I knew these past 2 weeks would be tough on the running schedule but soooo grateful my parents made it over to visit since we didn't know until the last minute if they would be able to make it.

Managed 2 runs this week and was delighted to feel comfy after a week of holiday eating 🙈

So for the next 2 weeks I'll be aiming for 9k and inching ever closer to that Magic 10.

Congrats everyone on your questing so far!

[Sandraj39 Graduate10 in reply to NetCadet]

Thanks for checking in NetCadet 🙂 Great that you are getting quality time with your parents, "holiday food"🤗 and still managing to get your runs in! 👍

Good luck with your 9K this week (you can do it!👏) so near now to that Magic 10! 🙂

Happy running!

[AlysP Graduate10]

Hi Sandra and all on the quest, I set out to achieve 10k in August- and somehow have already achieved 11k as I did a Nike 7 mile guided run today. Am now in unchartered territory and am wondering if perhaps there is a 10 miler lurking within me somewhere😂 I now have no plan left to follow so I will just extend the long run every 2 weeks.

I am still running about 3 times a week but also now teaching my little Cockapoo how to run off road on a waist lead which is fun ( not for the long runs yet!!).

My other longer term goal of 5k in 30 is also closer as I am down to 30:25- I think the longer runs are making my shorter ones faster!!!

I am going to try and sneak in a 12k I think by the end of August, just as a new challenge. Might try the MAF system as it sounds very interesting and my heart rate is averaging 150/160 on long runs which is prob a bit much for my age😂. I am too pace obsessed but it’s so hard when my competitive streak screams faster faster but I know my poor old body is being pushed to the max!

Onwards and upwards!!

[Sandraj39 Graduate10 in reply to AlysP]

Good to hear from you AlysP - goodness, it sounds as though you are smashing it with your running!😀👏 Well done on exceeding your goal!🙂

I think 10 miles is a great distance to aim for when you feel you are comfortable with regular 10k's. A good rule of thumb is not to increase that weekly total by more than about 10% - in order to avoid overuse injuries.

Low heart rate training is very popular at the moment and something I keep meaning to explore. Up until recently, I have avoided paying much attention to my heart rate - preferring to run by how I feel. Your average heart rate doesn't sound much different to mine (if anything, mine is higher- I'm 55) and I have been trotting along quite happily for 5 years with my running now, with no issues! My Garmin gives me some scary 'high' heart rates 😱sometimes - but the consensus is, we know if we are running at our max and I avoid pushing things that hard for fear of injury!😂

There was a good discussion on this a couple of days ago on Couch to 5K (link below if you're interested)

healthunlocked.com/couchto5...

Good luck with your running this week - much more enjoyable now it's cooler! 🙂

[Mum22boys Graduate10]

Hi Sandra. After a weeks break for the latest hip niggle I was back out running on Thursday morning. Just a gentle 2k but no hip issues. Then Saturday morning a super gentle 5k with a minutes walking in the middle for a momentary hip niggle but all was good and conpleted the run with no issues. Physio appt last Tuesday evening and he wasn't that bothered by the little niggle. Revised plan of no single leg squats on same day as runs and to reduce the number doing and accept the strengthening will take longer but I can still run at the same time. So, I think my August quest has gone out the window (although I need to check exactly what it is, my brain has gone blank) but I'm just happy to be running 🏃‍♀️🏃‍♀️ oh and isn't the cooler weather a relief!!

[Sandraj39 Graduate10 in reply to Mum22boys]

That sounds like positive news re your hip Mum22boys . 🙂👍

I struggle with single leg squats - or to be more precise, my knees do(!) so I always prefer doing Bridges and clamshells to target my glutes.

Enjoy being back out on your runs again and I really hope you can continue to progress now. Have a lovely week - and yes, I am loving the cooler weather too! 🙂

[GoogleMe Graduate10]

A quiet sort of a week in terms of pursuing my goals - bit of yoga, no running (did get back out there today), quite a bit of walking and still with the new places. Weight up down and sideways and, ahem, still no tidying.

[Sandraj39 Graduate10 in reply to GoogleMe]

Oops, just realised I had liked but not replied to your post GoogleMe - how rude! 😳

Some weeks we just need to slow it all down - I know I struggled in the heat! I am enjoying getting out more now that it is cooler and I always crave the breezy, blustery autumn days, especially when I 'm out in the countryside! 🙂

Slightly disappointed in your lack of tidying - I was hoping that your activity would spur me on...sadly still not made it to the cupboard of doom under my stairs! 😂

[Ethelbert Graduate10]

Did my second 9k run last Thursday, and a PB 5k on Sunday (unexpectedly knocked off over a minute!), so only the 4k run left of week 7, which means I'm well on track for my two August goals of nailing the 10k and matching/beating July's "furthest distance in a month". I'm up to 32.76k with July being 42.54k.

It's really been about getting a bit more consistency back the last couple of months- working out how to "fit in" runs around the other regular exercise I'm doing with daughter and hubby.

[Sandraj39 Graduate10 in reply to Ethelbert]

Thanks for checking in Ethelbert ! 🙂

Wow! Sounds like you are having a great month's running and definately on target for that Magic 10!

I completely agree about the benefits of establishing a consistent routine - often easier said than done though in our busy lives, so well done! 🙂 I find I just have to be super disciplined - sometimes it's hard to get out the door but I never regret it once I do!

Good luck with next week's run and keep racking up those miles! 👍🏃🏽‍♀️

[EThomas Graduate10]

I had 10 days off last week so managed to get out for a run on alternate days. I went early in the morning to avoid a lot of the heat. I managed 5 x 5k runs. I was supposed to mix things up a bit last week with some shorter runs. I did try to run a lot slower on those runs and have been trying to keep my heart rate lower. I find that I am struggling with this at the minute but I seem to be going in the right direction.

I have managed to do yoga twice last week, but I struggled with the heat so will try to do this more often now it has cooled down slightly.

My strengthening exercises are also ongoing and with every run my leg feels stronger. I have noticed that my leg is no longer feeling so tired towards the end of he run. I also had absolutely no discomfort in my ankle either so progress all round.

I started LEJOG 4 on Monday so am slowly progressing with this.

My plan for the next week is to continue with the 5k in 30 minute runs which I aim to intersperse with shorter, faster runs. I would like to join in with JuJu's magic plan but I think I will leave it for this time. My physio recommended that I didn't increase my distance yet. I will see how I am in the next 4 weeks. If I have no further ankle discomfort I may tentatively start to work towards the magic plan towards the end of September.

I am also aiming to walk most evenings after work for between 30-60 mins as I feel that I will never get to JOG.

[Sandraj39 Graduate10 in reply to EThomas]

You certainly seem to be making fab progress EThomas - well done for running through the heat too!

It's great when we have a little bit more free time to focus on our running - and hopefully you can carry on the momentum as you return to work.

I am so impressed by the number of folk who have signed up to the LE JOG Challenge - good luck as you trudge up the country with that one!🙂

Have a great weeks running!

[EThomas Graduate10 in reply to Sandraj39]

Thank you very much for your support.

How are you getting on with the hills?

[Sandraj39 Graduate10 in reply to EThomas]

Ah, thanks for asking.🙂I was out doing my hill repeats in the rain this morning...it was hard but fine and I ran an extra repeat by mistake! 🙄😂

Interestingly, I have run PB's on two of my 5K routes in the last couple of weeks - one a bit hilly and the second a trail 5K. Not my overall PB( which I ran in a flat road race a few years ago) but I definately seem to be reaping the benefits of these hills, I think. 🙂

[EThomas Graduate10 in reply to Sandraj39]

Well done on the PBs. The hills are obviously paying off.

[Andi68]

Hi

I have managed to do part of my quest! I have done 3 5Ks and feeling quite chuffed.😊

However I have not started to do strengthening exercises yet and recognise that if I want to do longer distances I will need to start.

Considering I was anti running about 4 months ago I have now been thoroughly converted!! I run every other day and am now enjoying it (something I didn’t expect to say😉)

Looking at properly starting the magic plan next week and will focus on distance- definitely not a speed demon but have gotten a little quicker.

[Sandraj39 Graduate10 in reply to Andi68]

That is brilliant Andi68 - well done on your 5Ks!

Great to hear that you are now converted to this running game...you do realise, that addiction usually follows?!😉

Strength and flexibility are my weak points too - I would definately recommend Yoga with Adrienne on YouTube. She has some great beginner sessions and also some workouts specifically aimed at runners. Glute bridges and clams are brilliant for your hips and bottom! As is running up hills, something I have recently factored in to my running! 😱

Good luck with the Magic Plan. The timed version will take you up to a full 60 minutes of running. For most people this will be less than 10k and is a great way to build that endurance up. The 10k version is very likely to take over an hour for most new runners ( and many experienced runners too too!) You might prefer the timed version but of course the choice is yours!🙂

[CaptFrey 60minGraduate]

Hi, I am still running my alternate days even when smited with minor pesky ailments. I have done a 5k each week! Always surprised at this due to my glacial speed 🦦 and that it has yet to kill me! Excelled so much at cake having to reign myself in 😳. I have tried the fast running with the funny name too. Crikey didn’t last long so still an aim 😁 Still enjoying the runnings even when i get halfway through and have to be collected as need the loo 😬 the shame of phoning my husband whispering I need a poo come quickly I won’t make it home in time 😬😬. And a bad run is better than no run i tell myself. Thanks you good people for your inspiration and support

[Sandraj39 Graduate10 in reply to CaptFrey]

Well done CaptFrey - sounds like you are getting out there regularly and I think this really helps with progressing our running, whatever stage we are at. Weekly 5K✔️ and you even tried Fartleks... and survived! I'm impressed! As for the... erm, sudden sense of urgency😳 - this can be a problem for some runners - not sure what to suggest but extra trips to the bathroom before a run might help??

Just for the record, I also excel at cake 😀🍰and have a large chocolate tray bake sitting in the kitchen right now...a celebration for my youngest son getting through the exam debacle of recent weeks and now looking forward to 6th Form College, if Covid allows!🤞

Good luck and happy running🙂

[HappyNoodle Graduate10]

Hi everyone,

Completed my second 8k (although Strava keeps knocking a bit off of my Apple Watch distance 😒) so right on track. I might even get both my 9k runs in this month.

[Sandraj39 Graduate10 in reply to HappyNoodle]

Hi HappyNoodle !🙂 Brilliant - sounds like you are right on track!👍 Congratulations on your second 8K - and best of luck with the next runs too! You got this!😀💪