Setting out our targets, our goals, our aspirations and ideals, then laying out our own 'foundations'. Our strategies for reaching those goals, making sure that we ensure safety, consistency and enjoyment:.
Okay...enough philosophy...
Hello Everyone ! It's me, again!
Sorry it is a late post today, but a change in our day, caring for small runner in training has meant I have only just sat down Full workout day! Mind and body!
Well ,how is it going?
I am on track with my goals I am running. listening to my body, and getting in the odd 5K here and there. I am practicing running on flat bits... ( not good on flat)! This is in preparation for my Race for Life on the 19th!
I am improving, but, if I have any kind of a twinge or warning signal that I am pushing too hard... I ease back, have an extra rest day, and go with it. I do what I am able.
I am Yoga-ing, I am planking . But, I am not reporting on those on the S and F forum, and that I will rectify.
But, enough about me, I need to know what you are all up to, and I have to say, reading your posts it is all looking really impressive.
Please reply and let us all know where you are and how much fun you are having!
If you are new to the Quest,, this is the SECOND week of the September Quest - so do, please, feel free to join in with the fun
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 would like to...
Each week, I will put up a new post, so we can chat and see how we are all doing!
Maybe, we may even get a late, warm spell, as we often do at this time of the year too!
Wishing you a wonderful week of safe and happy running! 💥
Floss & The Rest of the Team x
PS
For those lovely folk who have asked. I have now activated my Cancer Research Giving page for the Race for Life. Please do, PM me if you want the link
Floss x
PPS
If I miss replying to some of your forum running posts, and just click like, please don't think I don't read them... I do, but often I run out if time bobbing here and there on the other forums too ( too nosey ) x
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Oldfloss
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Well we started c25k again with a friend from work to encourage each other, it’s really working, today we ran run 2 of week 2 and incorporated it in a 9k walk, So the question is to continue 3 times a week running and one long run/walk out if the 3
I know the quest isn’t for people doing c25k but as been running fir over two years since the beginning I thought it would be ok
Thank you Floss for your words to inspire and encourage us all
Gear to have you here... lots of folk doing the Quest here are on C25K for a repeat performance, for a variety of reasons. Hidden has been doing it again, with her daughter . who is doing it for the first time! I completed my repeat in April!
Just fitting it in to your running plans is the thing, a long walk can be part of that...or, maybe continuing one of those runs, after your friend has completed hers. Alternatively you could add some strength and stamina goals for this month?
Whatever you decide, you will enjoy being here and watching the progress folk are making, the support is incredible!
I'm back on track. What is it with me and the first week of the month?
Anyway, we're on the second week and I'm back running. A 5km on Sunday lunchtime just to get myself back into things. That went so well I did 10km before work on Monday, then a hot two mile run yesterday evening, followed by an even hotter 10km this morning!
My quest for this month is to avoid any more insect bites and not to attend anything that might get me "pinged" again.
(Oh and there's a little matter of seeing if I can reach a Half Marathon by the end of the month too.)
And you are on the way again!Starting strongly and getting back into a sound running pattern seems really sensible and avoiding those pesky little critters that seem intent on munching on you!
Staying safe... essential and a steady plan to get you to that HM, having had fun and injury free!
I shall watch for your posts !
Having consolidated my 5k runs and participated in Parkruns last month my September quest is to reach 45 minutes continuous running.
5k done today (actually looking at the time it was in fact yesterday - Wednesday) along the towpath at a slow pace as it was still warm and humid early doors. First attempt will be Friday.
You sound as between yoga, planks, running and caring for the next generation of runners, you’re keeping yourself fit and busy! Awesome!
I somehow lost the first version of this post, so apologies if it in the end appears twice: (I’ll also be shorter this time around):
☑️ one world record done (5k), one to go (10k)
🔲 the 10k record is in 10 days, long enough to squeeze in one more long run, but then rely on my built up fitness and listening to my body when it tells me to walk or slow down
☑️ still testing the Nike Training Club app, trialing some Yoga workouts (some too fast, some great, but until now nothing beats YWA), nutritional tips and runs appear on the app as well, fed by NRC.
So all good. Looking forward to temperatures cooling down for more comfortable less sweaty runs.
And after the 10k challenge, I’ll definitely have to start making my own plans again. I’ve been missing a bit of structure to my running.
Against my first goal, to go from running 29k per week to 35k, I ran 30K in the last week. Happy with that.
Against the 2nd - to run 90% in Zone 2 or lower (140 bpm or lower), I met that overall, but yesterday it was hot and sunny, and 12% of the 6K I ran was in Zone 3. So, looking forward to cooler weather.
And the final goal - 500K steps, as of last night (8-Sep) I'm up to 170K. So, looking good at the mo' - need to keep going!
It is hard...it really is...because I felt do weak...it wasn't as hard to ease off. But now I am feeling stronger, I am still, really being careful not to push.You can do this and we will help xx
Hello Oldfloss, I confess I went AWOL last week. UpTheStanley and I went to beautiful Devon for a few days and I haven’t run since parkrun last Saturday. The running gear went with us, and we found a lovely running route during a woodland walk. But it was difficult to fit around doing other things, including eating and drinking.
But we have done lots of walking including almost 5 hours of going up and down the Tors of Dartmoor on Tuesday. We really couldn’t have chosen a better time to be there as the sky was blue and the views were outstanding. Dartmoor also offered a breeze to cool down the high temperatures.
Here is a picture postcard for you all of some friends we met along the way.
That sounds to be a perfect way of easing back and going with the flow. It is so important to get time where we walk and talk and eat and sleep with no pressures!What a super time you have had, and those new friends seem extremely content too!All refreshed and ready to run on... I shall watch for your posts! x
Morning Oldfloss, well I'm doing ok on my quest but could do better! My quest is to introduce other work outs on my non running days. I've printed out Adrienne's Reset yoga calendar for the month - so there's a start 🙂.
I've completed four so far so not exactly up to date with them, but have to say I'm really enjoying them. My stomach muscles are complaining so it must be doing me some good.
I like the fact they're not too long so easy to fit them into my day
Hoping to improve though and get more of them completed.
Hello.. honest and positive!That first step is the hardest... maintaining can be harder, but if you do miss a trick, then be kind to yourself. We are only human
Just do what you are able, and remember that, other things count as work outs too... gardening, a house work blitz.. shopping and carrying...walking, even to the shops and back at a brisk pace... window cleaning is great and a for me, my caring day for our, nearly 5 year old runner in training, counts as two work out sessions
I'm feeling fairly back on track, it's great to have small little quests to help the month pass by and keep things engaging.
The Garmin step challenge - record 100,000 total steps by 14 Sep - is melting away, 83,217 steps already done so with golf Friday and Saturday, a walk on Sunday and then a run on Monday it's well within reach.
I've had a bit of a re-think around restarting the B210K just yet - I've been enjoying my 5Ks (I'm back at running after a bit of a break) but just not quite feeling confident enough to ramp just yet, the odd little niggle in the hamstring means I'm going to be a bit more cautious and just keep consolidating 5K, with a few shorter and a few longer runs up to 6K to start building up.
That means I won't be hitting the Garmin 80.5K challenge this month, so I'm aiming instead for 60K, which should give me a nice foundation to then restart B210K in October.
Although saying that I managed to set a new 5K PB this monring - 32:30, so clearly doing something right. I'll caveat that the route is first half all uphill then all downhill home, but my previous PB of 32:45 was set on that same route so even if not representative of my 'average 5K' it's still a good benchmark.
Huge well done you and the main goal you have achieved here in my view is, enjoying!You are ticking those goals off, and have adjusted and tweaked to suit what your body and you feel you want to do! Perfect!
So... I have positive progress to report although it feels faintly weird.
1) Running kit. I have finally been able to try on sports bras after multiple attempts and needing a long lie down very very quickly. I think it was the heat - most alarming not to be able to spin them round the right way. Anyway, this morning I had another go with a couple and they went on sooooooo much more easily and fitted - same waistband size and one of the two cup sizes I variously seem to be according to style, so that's positive. So that's 3 new bras (one two pack and one single) And I have just ordered a new pair of snazzy capri length leggings (and found there's a discount code on them)
Next two jobs: get the rest all packed up, return them to M&S...
2) Running doing. Well, that's been all expenditure so far too! Signed up for Virtual Runners Slow Motion Runner Challenge with cool dangling sloth medal. That's for 60 minutes of running (and that will be about 5k for me at the moment, to prove the point!) But yet to do any actual running, it's all been walking... I've also got quite a bit more walking in my near future, so I think I am going to set a very modest in the general scheme of things but still a stretch goal of the medal run plus two others for the month.
3) Yoga practice. Off the starting blocks but the picture is a freeze frame so I need to get back on that before I slip behind further than the spirit of the goal.
Positive and impressive, especially the bra trying on... I thought I had dislocated my shoulder trying mine on last week..it had to go back! My shoulder and back hurt for two days!
Well done on that successful goal achieved. ( And the returns).
Medal choosing, excellent even if expensive... I love the idea of the slow Sloth!
Setting a realistic target and enjoying it is paramount, whatever that might be.. I started with just trying to make a target of one run with the first Quest I did a few months back, I think I managed 1K !
Yoga... just try to find the time for it... it is worth it. No worries about being a bit behind.. I am a week behind with mine.
Well done you and I shall be watching for updates
The weather phew!!! Sticky here and I thought we would have a storm...but no... sunny again now! I have been putting film on my shower... I get tired of the constant cleaning off of water spots!!!! Although... a great arm work out? Like in Karate Kid!
It’s week 2 on September Quest and I’m keeping abreast of the Plankathon challenge.✔️I’m also into ‘week 2’ of NRC‘s HM training plan.✔️ (Just a reminder: I’m only planning to take it as far as 16k/ 10 miles, and I’m not even that focused on the distance target, more on the structure of guided runs … to give my running practice a bit of a shake-up. A week in NRC-land is about 10 days for me, and could slow further when I go back to work.) Anyway, I’m really loving following this plan. I’m especially loving speed sessions. ❤️ Never expected I’d be saying that! I’m not very good at them but I am improving. And not being very good at speedwork but getting a tiny bit better each time is all part of the fun.😅 Today I even managed to separate my ‘gears’, albeit with some of them at a minute’s pace faster than they should be. Ooops!
Sprint pace is easiest for me to gauge: go (nearly) all-out while still ‘having fun’ (that’s the coach). I say ‘easiest’ but admit I’m a bit confused at how that one-minute effort could translate into my ‘mile pace’. No way could I do ‘9/10 effort’ for that distance. For a minute, OK… sort of… and then fading fast in the final third. I’m meant to be ‘finishing strong’!🤨 Still, it was a laugh; I achieved the ‘have fun’ instruction.
I’m not yet getting my 5k and 10k paces remotely under control. Way, way too fast.😔 But now two *different* way-too-fasts.😆 Progress! I lived to tell the tale (again) and actually didn’t feel too exhausted by the over-exertion.
Meanwhile, I’m doing much better this week with my easy recovery gear. I think of Public Enemy: 🎤🎶 ‘Pace, how slow can I go?’ 🎶🎤 while also imagining a boxer jogging on the spot (although I move forward). This mixed metaphor seems to have helped, even if it’s cadence is a bit lolloping (my next aim is to get myself onto double-step timing). I am getting slower. I really am!😃
Good afternoon Floss 🙂. Preparing for the GNR on Sunday has eclipsed all other running issues, so I haven’t had to think about what lies beyond. Not taking anything for granted but, this morning, my brain decided to ponder “what next?” At least one distance run per month and a return to Park Run seems reasonable; oh and dropping back to 3 runs per week perhaps. Give the old legs a bit of down time I think .👍
Run every second day to prep for December marathon - and not get arrested for Public Indecency when I"m having make shift showers on the road between Bases lol
Pump sprayer and "shower unit" of curtain held on hula hoop tied to convenient branch in hopefully secluded atea where I can park Van lol
10s about to be done ..tick! Do listen to your body there and take it at your own happy pace
Your challenge seems on track too, so well done you!
I shall watch for your posts
Hi Oldfloss and fellow questers.
Second week in to the quest already! Truthfully, this is how it is going.....
🏃🏼♀️- the running part of my quest is progressing well, due largely in part to my daughter Dabby-dot, who is on a mission to make sure she completes all her C25k runs before heading off to uni.
🧘🏼♀️ - yoga is yet to materialise, but it will, promise.
Sounding so good...and yes.. 2nd week! Your running and Dabby's too...excellent. Your post illustrates the fun you are having.Yoga...yes...needs to be made time for...and when we do...we feel the benefits.
Hi 👋 Oldfloss and fellow questers. My quest is to run 50k in September while settling back into the madness of work. I’m unofficially aiming for 75k and am currently at 27k so I think I might just make it. I just want to run regularly and enjoy running this month. I certainly did today. I had a lovely long slow run and got soaked through to the skin twice. Loved it 🌧 🌧😁😁
The 10k world record attempt is on 19th. That will just be my long run of the week.
Very well done you... you are on target... and if next week has glitches, you have made a good start . Just go with it..do what you are able and enjoy x
Good evening OF, hope you’re well. I am on track with 3 out of my 5 quests:
1) have done 3 runs in my first week
2) have done the 1st of my 3 parkruns in different locations
3) have done 1 cross training session out of a minimum of 2 (work and lack of sleep got in the way of my training plan )
4) have increased time spent running as per Ju Ju’s time based magic plan
5) only managed to get 7+ hours sleep on 5 nights out of 7.
I am taking a break from work next week and won’t be looking at emails so hope to get some much needed sleep as well as being able to complete my other quests.
Well done you, on reaching many of your goals!3 runs... a park run too. Are you travelling far, around to the locations or are they fairly close
Ju's plan is a great one to follow. I shall be using it, yet again when I feel ready to move a tad further forward.
Your sleep pattern seems to be improving a little? Next week away from the tech' should help you to catch up.
Enjoy your break and take it gently as you continue with your goals, we shall watch for your posts !
Firstly, a big thank you to my VRBs who are on this forum and also post on Couch who have helped me improve my form and control my pace over the last few weeks which has resulted in a tremendous run this morning.
However, things didn't start particularly well for me. The alarm went off at 05:30 as is usual on run day and i jumped straight into my running gear and downstairs for my morning cuppa. One glance at the kitchen clock informed me i must have slept in after the alarm as it was by now 6:15. I also noticed i could really feel my abs and the small of my back so the DylanTheRabbit plankathon is clearly working. Cheers 😂😂
I decided to miss out my cuppa to catch back some time, completed my warm up stretches and out the door i went. No sun - excellent, overcast but still quite humid. My brisk walk consisted of faffing around with my tech tethering my fitbit to phone, selecting Spotify playlist and starting my NRC guided run. I was planning on 45 minutes today, at a slow and steady pace.
I reached "dog poop" alley and off i went into the estate and soon realised things were not going well. I had no guided run coming through and guessed i had just started a 45 min timed run as opposed to having a guided run. Not to worry. However, by the time i had reached the main road after about a km i just could not stand the new NRC Mindful playlist thing i had selected. It was properly sending me insane so i fished my phone out of my waistband and reselected the NRC long run tunes. Much better. I then reached "cannabis corner", went down the steps and onto the towpath. Thankfully no wafting of cannabis this morning.
Onto the gravelly tow path and i give myself a quick once over. Head up, shoulders back, arms backwards and forwards, pelvis forward, short steps and breathing. A few minor adjustments and everything is comfortable. Not much happening canalside today, just a few moor hens and coots preening in the early morning and the usual array of milk bottles, beer cans and tyres randomly scattered in the water. Really annoying. Its not surprising that i have never seen a narrow boat pass down this part of the canal given the low water level and debris all over the bottom but i digress.
Im up to 3km by now and about to leave familiar surroundings. In order to reach my 45 minute goal i have decided to join two separate run routes together and have never ran my proposed route. Through the large bridge tunnel i went, minding my own business when a huge rat overtakes me. I papped my panties and nearly fell in the cut. The rat won the race to the end of the tunnel before disappearing into an unseen hole before no doubt telling his mates he had just won. What he wouldn't have told them though was that he only won because my VRBs had told me to go at a slow steady pace 😂😂
I also had a wry smile on my face at this point. My breathing was still steady and i recalled my last park run when i was blowing out of my backside at this distance so thank you for all the coaching and tips to get me this far.
By now i was heating up and for the first time i can recall my glasses were steaming up. As i was putting them into my waistband i failed to notice the gravel towpath had changed to complete mud. My left foot went into a deep hole of gunge leaving me with a muddy shoe and wet socks. Not amused.
This had now turned into quite a hazardous run. Stinging nettles one side, mud from the overnight rain in the middle and a thin strip of slippy grass canal side. I chose the grass but realised one small slip and i would be in the drink.
I reached the footbridge to leave the canal and go into the nature reserve and soon realised that i had never run the nature reserve in reverse before. Everything looked different and i had no idea which of the many forks to take so navigated purely by guesswork. I could hear the hum from the M6 so headed over that way to where i would find the exit. Sadly it was not the exit i was expecting and was some way off where i planned to be. However, it gave me the opportunity to run a little further so decided i would attempt 7k which by my calculations wouldn't be too far from home.
Back to street running now and by 6k my form started to deteriorate. In fact by about 6.5k i must have been running like Mr Bean 😂 and I've also developed a sore right hip. Never had that before.
Eventually i get to the 7k mark on NRC app and look at my Strava which tells me i have another 0.3k to do. Grrr! When i had satisfied both forms of measurement i took off my headband and felt the heat radiating from me. My shirt was dripping wet but, i had succeeded. My longest duration running at 50 minutes and my longest distance covered - 7k. I shall have a beer tonight.
#1: YWA…being kind to my knees, so not actually following the calendar…or keeping to a daily practice tbh 😬
#2: On W2 of Plankathon…20 seconds!
#3: Keeping up with daily outside exercise and 10k steps…Unfortunately last Thursday I somehow managed to miss my target despite a short run…a little late to realise at 23:55 you’ve only done 9693 steps!
#4: Not following any particular plan to build up distance, but have managed x3 runs…so may slide into a revisit of B210k…but I’m honestly not over worried if I don’t manage a 10k run.
All sounding good to me! Easing back when necessary is a great idea. One we are not always good at.I think the last time I was awake at 23.55 was New Year! Blimey!
Revisiting Bridge to 10K can be really useful..I shall be there again as I get stronger!
Almost missed contributing this week, but not a lot to say - Dexy5 has already said what we've been up to, but didn't mention I overstretched a muscle on top of my thigh having forgotten rule one of scrambling - never make a move unless you're sure you can reverse it - while attacking the summit rocks on Hound Tor. But all is well now after a few days rest .....
No chart this week as I've decided to forget about marginal gains against 5k and 10k runs until the Great South is out of the way. 9 days ago a cunning plan to jog/walk the first k of a parkrun with Oldgirlruns , then do a quick 1.5k to the turn, catch Dexy there and trot in with her worked perfectly from the social angle, but produced no improvement against my 1.5k target, missed by 12 seconds again.
NIce run this morning though, 12k at around 7'45"/k pace with Dexy as she builds towards the GSR, then the extra 4.1k at my hoped-for race pace to top up to another 10 miler. Well, 3k at race pace and a struggle over the last k-and-a-bit into a strengthening easterly .......
Missed responding to this and I apologise! I trust your overstretched muscle is healed now and that you are fully recovered and back on target!That 12K run sounds like a lovely steady run and Dexy seems really geared up for her run !
The last bits of our runs can either be a bit of a struggle... or a final super burst...why is it that the wind always blows in our faces.. ( with me, any way I run ). Looking forward to your next posts too!
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Week 3 ‘Run for Fun Quest’ : come join us!😃🏃🏽♀️🏃🏻
