We are all in a different locations. all in different situations and all at different stages of our running. So, wonderfully, our own, Nows, will be different, also.
The year is moving on and where I am, currently, the changing season is beginning to make its presence felt. Autumn is my favourite time and running in Autumn is just ...wow!!!!!
I bet many of us have really different favourites too So let's all move forward and focus where we are, and enjoy !
Okay! I do ramble on don't I ?
My targets are sort of still on track, but , I only managed one run last week. I was still finding flat bits in readiness for Sunday! Legs are strong, plenty of stamina and that, thank you S & F, is due to the ongoing Yoga and Plankathon workouts! I have not been long back up to 5K so am still listening to my best advisor ( my body ), and on my run, I stopped deliberately at 4K ( after a quick last 1K ), to make sure I had plenty left! Hoping to go out and run the Race of Life route this morning ( just to see).
I need to know how you are doing, although, reading your posts...you are doing incredibly and many of you reaching target goals early and able to tweak and extend ideas.
One of the most pleasing things for me, is to get the overwhelming feeling that you are listening to your bodies, pushing only, when you feel it necessary and that you are capable of it and, best of all enjoying the whole thing. What better target could be met, than that? You are completely inspirational!
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 THIRD 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
That quotation contains the words spoken by an inspirational man. I watched a feature on BBC Breakfast about a man named Nick Gardner, not a runner, but someone who we might look to for a perspective on, what we do, how we do it and how we are able to do anything we wish too.
His words resonated with me, when he was asked, how he coped, how he managed to achieve what he his doing, and his reply was, "...by living in the Now."
Please, if you get chance, do seek out some information on him x
By Monday I will have ticked of my last of my planned challenges, the Guinness world record 10k event and I feel I’m pretty ready for that. But not having kept up regular 10k runs since my first one some months ago, I also will listen very much to my body and if I have to walk stretches, I will.
I also started planning a bit, a sort of “post 10k consolidation and bridge2HM for slow runners” kind of plan. I think.
I wonder if I need to think of a spiffier title! 🤔😄
OldflossAdministrator60minGraduate in reply to CBDB
Great stuff! You are really on target too...I am sure that 10K is well within your grasp.I love the idea of a plan for post 10K ....is that going to be one you will pin on Bridge for others to use?
Title? Hmmm.."Bridge of Strides"...play on Bridge of Sighs in Venice...x
I’ll probably post initially week by week, me being the first guinea pig and amending the plan as I get feedback or experience from my running through it. I have a feeling I’ll not have a full plan worked out be the time I start.
But I know the parameters and some elements of it. I am also considering integrating the NRC into it from week 6 onwards.
It’ll be really fun working on the planning… I love the planning phases (as well as running) 🤣😄
“Bridge of strides” mmmh, nice. I think, though, a reference to ‘slow’ needs to be in the title (or tortoises, snails, etc). I think this is missing from a lot of online collections of plans, e.g. specifically one for slow runners. 💪😄🐌
I like the sound of your 10k plan for slow runners .... "snails rule the HM" ?🐌I know on line plans I've looked at are far too intensive for me, and increase distances too quickly which where I've come unstuck before
Yeah, I think it takes a bit of a different approach because the durations are so long. But as I am such a slow runner, any plan for me might be great for any other slow runner! So we’ll see.
If I may ask, how did you become unstuck? Would you add more recovery days, more strength training? Or slower than 10% increase in length?
OldflossAdministrator60minGraduate in reply to CBDB
'Snails Bridge the gap to HM ....slowly!' I devised my plan for my first HM....I used roseabi 's plan as a base, but tweaked and adapted for myself. Lots of core strength and stamina work really helped.
First time round I upped distance and increased from 2 to 3 runs a week, which was obviously too much too soon and ended in knee problems. Second time I was getting sciatic related niggles caused by general weakness in that leg. My physio also advised start jeffing rather than run continuously and additional core strength work. For me it's the core stuff I struggle to stick to but I know that's what I need. I'm sticking to just 2 runs a week so I have longer recovery.
I agree with what everyone had added all the plans you find are aimed at younger people who probably need less recovery time and are less likely to have dodgy worn out joints to start with !
I have already completed what I aimed to do this month. I ran the elusive Half Marathon distance on Sunday. It went very well, and I felt I still had a few more km in me at the end.
The rest of the month will be spent doing easier runs: a mixture of shorter (eg. 3km), medium distance runs (10km) and parkrun on Saturdays. The next obvious milestone would be the Metric Marathon (26.22km), but I need to be careful not to overdo things.
It's a pity the Hafan Pwllheli parkrun is off at the moment. I'll be in the area this weekend.
Totally a pity...we could have met up... I will be doing a coastal path run to Llandstumdwy on Friday and have run the Race for Life route at Caernarfon as a practice today! It was hot! 20 degrees!Huge well done you on the HM distance! And some left in the tank too.
Some sound targets for the rest of the month too. I shall watch for your posts!
Just checking in, I have been following your Quest posts and kept meaning to join in.... reading your quote this morning had nudged my hand, NOW is the time!
I had a super break with family in Scotland at the beginning of September. Since I've been home I have picked up with P.E with Joe Wicks again three times and managed a YWA practice every day but one.
I have not however, been finding the time to run. I am trying to buy new running shoes, but need to go into a running shop to find a shoe with the correct width. I had to send back a pair of ladies Asics bought online as the toe box was too narrow...
When I get the new shoes they will hopefully carry me out for new adventures. In the meantime watching everyone's acheivements for inspiration and hope your upcoming Race for Life will be great fun. The course sounds amazing.
Each day I see my little grandson brings me joy!💙 and for now that is all I need.
Just picking up on the toe box width comment... I need a shie with wide toebox and narrow at the heel and I have a pair of saucony... they're a great fit 👌
Ooh thank you Mum22boys...I will take a look at those, feeling a bit stuck, I thought I may need to go into men's for the width. Going into the running shop tomorrow. 🤞xxx
Hi, I have my new shoes they are New Balance 880 v11.I had a gait analysis and still need a neutral shoe. These are standard width but seemed roomy enough when I tried them in the shop.
I'm going to wear them around the house for a few days in my ankle support and running socks to make sure my toes don't go numb ☺
I would have liked to have tried an Altra Torin but they didn't have my size!
I recently bought some Brooks Ghost 14 (wide/D) - very comfy 😊 I usually get ASICS but the guy in the shop said that the more recent styles are narrower.
My Brooks Adrenalines have a good toe box but don’t slip on my narrow heel. But they are a couple of years old - so things may have changed.
Hi Oldfloss. I like your theme of being in the here and now. That might see me through this week and into next as my daughter gets ready to fledge the nest this weekend.....On the quest front, everything is going really well -
🧘🏼♀️I finally managed to restart my yoga practice yesterday 🧘🏼♀️😊 and immediately thought "Why has it taken me so long?!" 🙄
🏃🏼♀️My next run will be Dabby-dot's graduation run on Friday ⭐😀. Talk about squeezing it in by the seat of our running pants before she heads off!!
I need to turn my thoughts to what comes next, but the one day at a time approach of "living in the now" is just right for the time being. 😊🤗
I'm with you Oldfloss on the loveliness of Autumn, definitely my favourite season. I fine myself looking for signs of it in August 🤣 A proper autumnal photo too I read the interesting article you linked to. What an amazing thing to decide to do, but it's obviously the right thing for him to help him cope with what life has dealt him. A brilliant example to us all
Well last week I was on holiday in Scotland and had decided I'd just aim to enjoy a couple of runs in special places. No pressure on time or distance just enjoyment. In the end I did two 5k runs so I'm pleased with that.
No core work , but I did do some extra sessions of physio exercises.
I do keep feeling the niggle that started my problems back in April so this week I'm going to probably go easy and see how it goes rather than push on with my plan that would have me running 9k.
Have fun fellow questers 😊👍
OldflossAdministrator60minGraduate in reply to dijep
It was a really inspirational feature on him and incredibly motivating.Yes, the leaves here in Wales are already gold tipped and the haws and hips are already deep scarlet.
Today though, as yesterday it is 20 degrees! My practice run this morning was really warm!
Your runs in Scotland sound perfect. Special places and with no pressure at all. Often we get further than we think on these relaxed, see where I get to, runs.
Well done you!
Take it steady... listen to that niggle and ease off until you feel happier.
What a wonderful article about Nick and Janet Gardner!!! Wow!!! Very inspiring--thank you, OF, for posting that!
As to the quest, I continue unabated with my three runs per week, thanks to you leading the quest, and I'm intending to continue this week. It was a bad Monday due to thunderstorms and very damp so I switched running and muscle exercising days. That worked although it was miserable hot and I had to moderate my effort to compensate. I was damp with perspiration afterward. Thank you, OF--excellent inspirational posts!
Here you are!!! I was getting a tad worried! Phew!A massive well done on maintaining and holding to your targets.
Knowing how to tweak and adapt to life and weather is a skill in itself and I know you are experiencing some really severe weather right now.
Doing what we are able is excellent and every single thing you are doing, is making you healthier, fitter and stronger.
Just super. xxx
PS
Yes... He was a man who epitomized strength and love and a fierce determination not to waste any time in raising money for the cause dearest to his heart,and showing the world, that we can do anything we wish too. A humbling and inspiring feature.
So far, so good running 3 times a week, 5 runs since 4th September and should be doing a sixth tomorrow. I’ve been telling myself to slow down and not going too far. Thinking of trying 4K tomorrow but will cut it short if I feel so much as a twinge.Thanks for all the encouragement 😁
Hi Oldfloss... very late to the party and hope it's ok to join in. As you know I'm back redoing c25k, just done week 5 run 1 this evening. I need to get back to doing some yoga and improving my all-round strength and although I'm finding time tight at the moment I know I just need to start! So I would like to set a goal of doing 1 yoga session between now and the end of September. I know that's a low expectation target but a) I push myself too hard so I need a nice simple realistic goal, and b) I think once I've done 1 session I'll do another so it's a case of getting that first one under my belt.
Good luck with race for life and I too love autumn 🍂 xx
There was a touch of autumn in my run today - I'm really looking forward to getting the long sleeve tops on and heading out into a chilly morning, much better than summer running!
The step count challenge was well and truly smashed - more than 100,000 steps in 14 days!
Running is chugging away nicely, 5K is starting to feel like a much more manageable run so I'm confident if I keep consolidating this week and next then I'll be well placed to start building up again from October and recomplete B210K.
I'll be taking it easy this week - I seem to have picked up the cold (thankfully not COVID!) that is going around, not too bad but definitely don't want to push it.
Ain't it just ! Although, yesterday in Caernarfon it was 20 degrees.Your step count challenge... wow, you really did make that one. And, so good that you are feeling comfortable with the 5K again... and you have got your plan clearly set out in your head ready for the upward and onward move to 10K.
Wonderful too, that you are ready to ease back and tweak when life throws you a little curved ball.
Hope the cold eases off too; I shall be watching your progress. x
Only managed 2 runs last week due to term starting and having to work all week. But continued stretching/strength exercises /planks each day. This week started well (as you know from my post!), planning a short run after work Friday then Sunday 10k Canicross - hopefully it won’t be quite as warm! Happy running everyone 😊
#1: YWA…x3 practices so far this week…have noticed much better sleep too, so happy with this. Just need to wind up my evening earlier, so I can complete a practice…and get to bed before midnight 😬
#2: started W3 of Plankathon Tuesday…30 seconds 💪🏼
#3: Daily outdoor exercise ✅ missed 10k steps Saturday and yesterday…BUT…have told myself that was fine as I had done a 2 mile walk or run and had hit 9k+ steps!
…I know, still not posted…but I’m reading other posts, posting here, on Damien’s Park Run Post, Plankathon, YWA…and it’s now 23:30, and I want to yoga and go to bed!
TBH…if this pandemic has taught us anything, it’s live for today…in the Now…who knows what’s around the corner. Be happy…and be kind 💕
Yes... the Now. Embrace and enjoy and try to be kind. So hard sometimes to keep those things in mind, it is an everchanging world, still.
Well. You have done wonderfully and I think that you are really on track.
Yoga sounds to be really impacting on you, and you have a plan on that to bring your day to an earlier close. I cannot remember what midnight looks like ... last saw it on New Year's Eve!
Plankathon, really well done there.
I think your 2 mile run and steps does cover the outdoor exercise goal too!
Runs... perfect. I love, (when I am back to form) the three mixed runs. My pattern was a short speedy-ish , around 3K... a middle distance 5 to 7K and then usually on Sunday, a long, see where I get to, run.
I feel that this Quest has been ( and not quite over yet) , really been successful for you. I love your positive, realistic approach and the fact that you are enjoying your running and embracing life. Thank you for sharing this
Against my 1st objective - run 35K last week of September, I ran just over 31K in the last week. Expecting to increase to 32K / 33K in the next week. On track I think. (Fingers crossed!).
2nd, to run 90%+ in Zone 2 or below - more or less on track. I had two runs which were > 20% above Z2. Mainly because of running in the sun, but also I was using a pair of "connected" shoes which were giving me live coaching prompts via my phone / headphones, telling me to up my cadence. I don't yet have the skill to increase my cadence without increasing my speed, which in turn raises my HR! Fortunately it's getting cooler, and I've stopped with the live coaching for now.
3rd objective 500K steps, as of Sep-15, half way through the month, I have 287K steps so hopefully on track.
I have enjoyed it greatly, thank you. The running has been a joy, and keeping my HR below 140 makes a game of it, and stops me running too fast, too soon, and getting injured.
Keeping up the steps has been tougher, but the all the activity of running and walking has given me a bonus - which is that I hoped I'd dropped a stone by sometime in September; hopped on the scales this morning to find I've hit that target! 😊 Just another two stone to go now! 🤣
Hi Oldfloss. Hi everyone. 👋👋👋You’re doing great, OF! Everyone seems to be on a roll. Must be a special September energy in the air!
Yes, being in the present moment seems to be a running theme (oops, no pun intended!) of my virtual NRC coaches too: don’t be thinking (aka worrying) about the next speed interval, but focus on the one you are doing right now; don’t be concerned about the plan target, enjoy where you are today; it’s the last few yards of your sprint, so think about your form and smile. And it definitely is a precondition for being alert and sensitive to one’s body and its foibles. So true.
I’m still on track. Like you, I’m Plankathoning my way into adding those long-hold side planks this week. I am noticing (doing the ‘now’!) my difficulties balancing.. unless my upper big toe can do some sneaky stabilising - and the wobbles seem to be slight different each time I try. Interesting. Trying not to think about the extensions to our challenge next week!
I’ve completed the second week of NRC HM plan (I’m not using this plan to reach distances, especially, just after a structure). Still *really* enjoying the speed sessions, despite my ‘limited’ performance. 😂 I’m finding these playful and flexible; you adapt the plan and the individual sessions to your own capacities. I’m still pretty hopeless at controlling my ‘gears’, but I’m happy in my hopelessness. I mean, here I am at my age trying it all out for the very first time. How great is that as a feeling? The emphasis is on fun, and I’ve found the virtual coaches brilliant for maintaining this vibe. Had I just done the speed session structures without them, it have been a whole different thing. I’d have probably given up, or just felt dispirited at the effort, or bored. Instead, I come away feeling energised despite the hard work. The coaches give various ways to (try to) find my sweet spots, and bring in humour. Never expected to like the coached sessions as much as I do. Never expected to laugh at the (deliberately) corny jokes. And I like having these surprises.
Although I struggle still with my gears, this week I’m thinking a bit more via the ‘perceived effort on a scale of ten’ approach to gauge things. I’ve been trying to move between 8/10 and 9/10, so I guess it’s pretty subtle. And, despite, what I said, I am sort of doing it ok-ish-ly. 👍 NRC imagine these as ‘5k pace’ and ‘mile pace’, which (I think I reported last week) don’t feel ‘right’ to me. My reference to the pace charts doesn’t help much. But I get the 8/10 and 9/10 = very fast and faster still but not quite as fast as a 10/10 sprint. I’m definitely feeling ‘my fast’ and ‘my faster’! I also seem to be recovering my breathing faster between intervals, which can’t be bad.💪🏼💨
At the opposite end of the scale, I also love the short (15min or c.30mins) super-slow runs, making me go much slower than I would under my slowest of normal circumstances. Slower than I went on c25k, I’d guess! I’m cracking this particular nut: I’m getting better and better at ‘my slow’ and ‘my slower’. Mmmmm, It feels *so* good! 🥰 Anyway, having these fasts and slows casts fresh light on the run in the middle: this week was a very comfortable 6.4k/ 4 mile.
This all sounds really positive...and really interesting.
I remember experimenting with a lot of different strategies in my running after Graduation and on my way forward. I did not use apps or plans, I just researched various techniques and had a go. Some were quite odd. I used paper cups placed on a track in one of the fields behind where I lived for speed training
Your organised plans and the way you are doing this is far more streamlined and you are clearly having fun!
For me your comments on the slower runs resonate. I love long slow runs and cannot wait to get back to being able to do those again.
Slow evolves into fast. The slower runs bring on speed and distance... totally weird but it is true.
Huge well done to you and I shall watch out for your posts!
Hi OF, hope you are keeping well and enjoying the good weatherI am currently on track with most of my quests:
1) am still running 3 x times a week ✅
2) Have now completed 2 of my 3 different parkruns for first 3 Saturdays and have asked to volunteer for last one of the month ✅
2) I am increasing time run each week (following Ju Ju's magic 60 minutes plan)✅
3) I am cross training by doing at least 2 workouts every week from amongst the following swimming/yoga/ pilates /strength conditioning and long walks ✅
4) However, I'm not quite managing to get 7+ hours sleep every night and so still feel very tired.
This all sounds very positive... and you seem to be, well on track with your targets.Worrying that you are still feeling tired; you're enjoying the runs and exercise and don't seem to be overtraining?
Good evening OF, hope you're well. thanks for the useful tips about sleeping and for your words of encouragement. I'm definitely not doing enough of what they recommend. Will try and give it a go starting next week! No screen time 2 hours before bed is going to be hard for me but I will try it if it helps me get more sleep and make me feel better and less tired. Thank you.🤗
I am glad it may be helpful. I do empathise. I am a reader and I have familiar old friends of books that I read a page or two of before sleep.Then...when ready ..
I try to relax , think happy thoughts.. and let myself float away to sleep
But you will find your way.
I'm good thanks.. a walk and picnic in the Welsh mountains x
Hi 👋 My Quest is plodding on steadily. It was always meant to be all about enjoyment this month and ‘pressure free’.
I’m currently at 36k on my aim to run 50k this month. Ive got the World Record 10k on Sunday so that will take me to 46k. Hopefully anyway. I’m at a wedding on Saturday so I’ll have to watch the eating, drinking and dancing 🕺🏼. I think that 50k is in the bag though don’t you 😂. I’ll carry on logging my runs just to see what I can do but no pressure. I’m managing to run twice a week even though work is now in full swing so that’ll do for me 😊
I think you are well on track for that 50K. Enjoy the wedding anyway :)Logging the runs is a great idea and making time to run, even in your busy life is fantastic!
Gosh the weeks seem to come round faster and faster... unlike me!
The no-good bras went off back to M&S, the fabulous leggings arrived today and fit beautifully. I even got togged up in a good bra and new leggings for a run... but the run hasn't happened (yet) because all kinds of stuff happened (involving a brisk walk and those do not agree with me) Still, I've got all kinds of things ticked off in the last couple of weeks, so go me, if not in a running motion.
I snuck Dexy5 's 12k with my additional 4.1k into last week's late report ......
Since then I've just done a 5k which involved 11 laps of a circuit including a sharp 4m climb 😜. Took 28 mins and was good for something, though I'm not sure what .......... 🙄
Dexy did something similar but shorter at the same time, which she's forgotten to report ........ 😀
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So let's all move forward and focus where we are, and enjoy !
Move & Make Miles in May: Quest week 3, feel free to join 🌸🏃🏽♀️🏃🏻
