* Run every other day (where possible), even if it's just a short easy jog.
Well, the wheels came off that one on Tuesday last week. I overdid it on my easy jog run and made my ankle sore. I can still run but I don't want to anger it into injury.
* Walk on rest days.
There have been plenty of walks this week.
* Avoid injury.
Almost. I suspect the ten mile run on the previous Sunday had set the seeds of the ankle soreness.
* Run a total of 100km in the month again.
Tick.
* Increase distance gradually.
* Achieve a 10 mile run near the end of the month.
Tick tick.
* Don't overdo it. Know my limits. All targets are secondary.
I almost overdid it. And because of that I'm going to have to dial things back for a few weeks. I'm not stopping running, but I'm not risking doing anything that might stress the ankle for a bit.
The ten mile run showed me what I'm capable of. If I can do a sprint finish at the end of nearly two hours of running, I can do the half marathon. Just not yet.
I am rethinking how I think about running injuries. To me it also seems the stronger our bodies get, certain areas that are lagging behind with getting stronger seem to get noticed and overburdened. They need attending to. So we have to slow our progress down in order for all parts of the body involved in running to catch up.
Pain, with me it was first my back, and that disappeared as I worked on my core. Than knees (with calves starting to ring me up but still happy to keep going). Knee strengthening and dropping intervals resulted in fairly happy knees. Now it’s my left little 2 toes and that front of the foot area. I got to figure that one out. But it only signals to me on long runs. But I see on the horizon appearing the butt muscles with glutes. They start to feel really tight, and I’ve begun rolling them again.
So I think as we progress, we do it unevenly and this puts pressure on certain areas.
But overall this is a good sign, so maybe we should see any time we spent on the IC not as breaks, but as evidence of progress?
Yes, I totally agree. The strength of the muscles develops far more quickly than the structures they depend on.
After a week of taking things much more easily, I did my usual "easy 3km loop", didn't push (except for the final 200m) and ran it almost as quickly as I'd ever done before.
I honestly don't remember what I set as goals; I just know that I did my best to run every other day, but that I am going to let go of that now. Now I am going to run every other day, except when I don't feel like running.
Another goal was to increase my long run every other week until I reached 60 minutes and that I have done and succeeded in reaching the 60 minutes yesterday!
I really don't know if I had any other goals, but I think I fulfilled them well enough. I am not going to set any goals for April, except for run when I feel like it and don't run when I don't feel like it + no goals, just running.
Hello everyone, what a beautiful end to the month!
Today I met one of my goals and met up with running buddies in a group of 5 with take outs from a beach cafe. We sat in the sun and chatted, and there goes another morning. I had intended to run my 10k prior to this but delayed it because of the forecast. Then it turned out beautiful. I will be out there with Stanley tomorrow though.
I totally failed on the yoga front but am hoping the gardening and painting have provided the necessary stretching and strengthening.
I have managed the average 3 runs a week as hoped, and even managed a 5k PB (with a little help from the wind).
I quested a long run of 13km but this was changed by me entering HU 10k but happy that I got up to 12.5k last week.
I am looking forward to seeing you all on the April quest later in the week
I’ve managed 77miles so very happy with that. I’m going to finish the month by doing 3 miles on Wednesday so I can hit a monthly 80 miles for the first time.
Weekday runs at my maf number 134 has been mixed. I ran 10miles which was way above my MAF and it has still been quite hot here in Western Australia which never helps with heart rate. I’ve kept most weekday runs in zone 2 at least. Feels like progress as I’ve been trying to do low heart rate training since September.
Loving the new Altra’s but still doing longer or faster runs in Hoka’s. Hope to move across to 100% zero drop when I’ve done the miles on my other pairs. Got four pairs in current rotation 🤭
I did it 😊Much cooler day today at 22c so finished off my month making a total of 80 miles running 3 miles in my new Altra’s at an average heart rate of 124 💪🏻❤️🏃♀️
Wow, end of March already! My goals were to run 3 times a week, which I did most weeks except last week. I also wanted to increase distance gradually to build back up to 10k sometime in April. This one I have stuck to and I should be in a position to attemp 10k by mid-April 🤞
It was to continue with my daily yoga, dog walk every day and run lots, including my crazy notion of running 2 x trail HMs in March.
I’m happy to report, all those things I did. 😀I’m also relieved to announce that I won’t be running 2 x HMs of any sort in one month again! I enjoyed them and I’m very proud that I ran the entirety of both, even though bailing was definitely tempting, especially during the first one - the weather was truly hideous. No rain - I can handle rain - but that wind! 😩😳😱💨
But now I’m feeling righteous. I just walked up on the common with my dog and it felt fantastic not giving a hoot whether it was muddy or not, and who cares which way the wind is coming from? Not me! Such a wonderful feeling! 🙏🏻😅
It was lovely to be asked to co-host April’s Quest with the lovely Dexy5 , and it’ll be fun to hear how you’re all getting on! Any doubts at all, tap into the forum and it’ll get you there! ❤️
Hi roseabi and VRBsI can't believe we're at the end of March already 😀
I really enjoy the quests I've found it's a great way to make me think about what I want to achieve during the month, so thanks to all you guys who host it. April Takeover sound interesting.
Well I can ✅ my 3 targets
Running twice a week ✅
Shorter runs are now up to 5k and have still been including fartleks on each one. Longer runs are now onto my 10k route and yesterday HU Virtual 10k got me my first 10k since my knee injury ✅
I've been doing daily squats, I gave up on the push ups as I wasn't enjoying them. So instead I've been working on a plank, side plank, cobra daily routine ✅
I had 3 main quests for March, which inflected those from start of year:
1. Run 2/3x pw, enjoy it and enjoy thinking about form, and maybe reach 10k. Apart from a forced break with shin splints (caused by walking!) at start of month, I’ve done this. It’s all built up quite naturally. And I’ve realised that although I’m running regularly, I’m not walking enough. Enjoying participating in COGH. Decided I’d not try HU10k this time round and play it safe by prioritising runs which gauge to how my body feels. This week I did a 4k and 8.4k, with extra rest days. As it was, I think the 8.4 could easily have become 10, but time constraints dictated what I could do.
2. Qigong/yoga/Pilates: Maintaining these, although focus in recent weeks has been the first. Still doing my weekly qigong workshops (which finish soon) and keeping up the homework. Finding it good for knee strength, run preparation and breath work. And it’s tested new parts the the brain.
3. Daily meditation practice: Yes, and often overlaps with 2. if I practise standing version.
March has flown by. Can’t believe it’s almost April.
I don't know about faster but it definitely adds to the fun and makes me smile. But I keep having to remind myself to check there's no one about to overtake me before I start
I’m really pleased with how things have gone this month 😊 considering I’ve been working flat out since the children have returned to school. I also feel that I’ve recovered my fitness levels after Covid and that running is back to being comfortable again. I’ve just started to extend my distance again aiming for 10k but that’s a target for another quest 😂Both quest targets completed this month. I finished Hadrian’s wall last week and have smashed my 50k in March this week! I’m currently at 64k so I’m aiming for 70k now. Not quite the 75k I hoped for last week but I left it a bit late to run the extra KMs. I’ve signed up for 75k next month tho - again that’s for the next quest! Happy running 🏃♀️ 🏃♂️
I also had to look what my quests were, and realised I hadn’t engaged in quest posts for two months! But what do you know, I’m on track and ticked off quite a few things during my absence:
✔ finished rowing the English Channel and got my first ever bling! As weather is improving, rowing will probably take a backseat to running outside, but that’s ok. But have enquired about a new medal challenge for rowing. And it’s a beauty of a medal; I just have to check if they accept rowing evidence ( virtualrunningevents.co.uk/... )
✔ have done yoga every day. I’m on a 2 months streak! 😃 Love the daily morning yoga, but am missing Pilates. Still trying to find spaces where I can fit that in!
✔ have added some smaller multi-day plans to provide variety (tai chi, runner’s world challenge, NHS 10min series, and wasn’t there the shoe on foot acrobatic move ?🤣)
☐ And am just about on track to get to 10k next weekend at my first ever virtual race event!
Hi Roseabi, thanks for your efforts this month ...
Changed focus in week 4, from trying to bring down (not) parkrun times to seeing how long I can maintain 5'30"/k pace (looking to get back to 10k in time for the Vitality London 10k, if that happens at the end of May). Set off hoping for 8k, got to 6k with 23 secs in hand thanks to a mostly helpful wind to that point, but then turned into said wind and lost 17 secs over the next k. So wrapped it there, 7k in 38'24".
Then this morning I ran 9k of the HU Virtual 10k with Dexy5 before trying for a quick finish. Quite chuffed with 4'47" for the tenth k, the first time I've managed a sub-5 mins in the 6 weeks since my jab. Not part of my stated Quest, but a step on the way to recovery to a sub-25 5k.
So onwards and upwards we go, on to a Quest invigilated by my missus and that manic cheekychipmunks who spends her time running in ever-decreasing circles - can't wait!
Thanks for hosting this...it has kept me on track and feeling supported!It has been a really successful one for me, I feel.
I am running... I am enjoying it.
C25K repeat Week 6. Run2 today. 25 minutes 3.3K
I am not pushing and if my body says, no, not today, I listen.
Strength work continues and again, a relaxed and a welcome habit. Stamina improving all the time. Small runner in trainer gives a great workout each Monday. Looking forward to some new adventures on S and F too
My last Cognitive therapy phone appointment was today. That has been so useful and tied in so well with the last few weeks of my running. My primary goal was met, and my Well Being plan for the future months will support my running also.
Today was the first run where, for one brief second, I was tempted to up the pace, but the day was full of sunshine and birds and blossom... so I eased back and let myself relax into the joy of the run.
Well done everyone and see you on the April Quest.. will, like this one be April-liant!
Happy, safe running everyone
PS
I am hoping that after April 12th, one of my runs, may be back at one of my happy places after a long winter x
Not great. Got injured. Tried to run it off. Mistake. Took time off for injury. Got sick and had more time off (injury definitely cleared). Did a 4K yesterday and felt fine si back on track. Did some strengthening exercises and ste fewer biscuits (most days!) but still lost a few pounds. Roll on next month and try to re-do March targets...
It is interesting isn't it? I didn't set a yoga goal here this time but have only done a couple of sessions. I can't speak for others but I have somehow found it a bit 'confronting' psychologically at a difficult time (even though plenty of physical reminders a stretch would be A Good Thing)... I have various other activities such as jotting down 3 things I've enjoyed (not calling it a gratitude journal!) and this month I've not done it every day.
I posted about this in the YWA group over on S&F...Due to space, I can only do yoga practice after Mr. L has gone to bed...luckily that’s usually around 10pm. But...there may be other stuff to do...catch up on *my* TV programmes, watch the news, catch up/faff on social media...🙄
Then I look at the practice, see what others have said, look at the length, look at the time...and sometimes just go to bed!
There is a balance between enjoying the accountability of being in a group, and knowing others are with you (I’m in 2 such YWA groups), and the subtle unpleasant pressure of being the one NOT to do it.
She does have a range of 7-minute ‘quickies’, so there’s no excuse really...after all, Adriene is all about “what feels good”...I will often substitute in the 7-minute bedtime routine, especially if my knees are creaking! 😉
I haven't really been questing per se (not been here for a while) but apart from forcing myself to take the first week of March off (my longest rest "streak" in the past 12 months being 4 days), I've still been out 3-4 times each week cumulatively doing between 30-45k.
Did a 2:17:56 HM on 20th and a 56:04 (new PB) 10k last night, so legs seem to still be talking to me.
Got Covid jag coming a week on Friday, so will just have to wait and see how April pans out...
Well, provided I do get out there today (and I am togged up for a run) I think I can call my Run or Walk Every Day Quest a success... per se.
There was a walk when my Fitbit didn't pick it up, and a day last week which involved a lot of walking but wasn't 'a walk' as such. The most exhausting walk at the time was a very very very slow one between Bakewell and Haddon because Google wanted to come and the only time that dog moves at pace these days is to raid the bin or otherwise steal food. The running has ended up as once a week... but it is a run I want to do rather than one I have to make myself do.
What I have noticed though is that in order to manage even a 15 minute walk day in day out means reducing other physical activity (not consciously, it just happens). Tedious little glass box I am in. I have had to make myself get out for walks sometimes and I have had to keep a lot of them short, but I've never regretted doing them. Sometimes they have weird benefits such as being evidence against a totally inappropriate planning application.
Thanks for your lovely Quest support this month roseabi and I am very much looking forward to Dexy5 and cheekychipmunks getting us set for April.
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September Quest: final week
