APRIL QUEST 2023...April Showers...Running Hours...WEEK 2... Come and Join Us ...

[Oldfloss]

Hello... here I am... a day late and out of breath by running, NOT at a conversational pace!

Well, as most of you know, because I have been shouting it from the rooftops, I had a brilliant day last Sunday... with running chums from the forum... and have only just about landed back on earth.

It was BRILLIANT !

I have also managed three runs this week and am raring to go with some new goals for the next few weeks... I just haven't sorted them out yet... so, please watch this space!

I am back in my happy place for a whole week and I intend doing exactly what it says on the photograph! Plus some lovely little runs...

I have however, found time to read and stand in awe at your running posts... many of you are doing really well. Some folk are having a very rough time at the moment though, too. Building back slowly from illness or injury , life changes too, and having got back, being knocked back again by something else!

It can be so hard to maintain our sense of determination when we feel that we are battling against an oncoming tide... and yet, we do ... because we support each other... we empathise, and we sympathise and we are there for each other, at whatever level of running we may be.

Maybe too, do try to fit in some time to do those three Rs yourself. It could be the difference between making those targets or not. The runs, as we all well know, are patient. They wait

Now... enough rambling from me... I and we would love to know how you are all doing? Are you managing to keep with those goals or have you needed to ease back or adjust? Please do let us know!

AND for anyone who is joining us this week and for any of our new Graduates who have not experienced the Quest... here is the info'

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.

You need, please, to be 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 strength and flex 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...”

I can’t wait to see how you are going on with your goals , or if you have just joined us, what your goals may be.

Happy Questing

Oldfloss x

[SueAppleRun Graduate10 60minGraduate]

Happy Easter Oldfloss it's been a dry patch for me running wise, I did a short run last week and then COVID intervened, my quest for this next week is to relax, refresh and recharge, so a good reminder from you for us all to stand still and breath, and to look after ourselves.

[Oldfloss Administrator Graduate10 in reply to SueAppleRun]

Hello.

I do hope you are feeling a little better, maybe finding moments of calm and that Covid is not hitting you too hard.

Your target for the week, seems one that is exactly right. Even when life is so, so difficult, we sometimes find it hard to be kind to ourselves. All we can do, is to let things evolve, and try to simply go with the flow. Almost getting carried along and then finding a quiet time, to ease back and take stock. Easy said and not at all easy to do.

When you do begin to feel stronger physically, those walks or runs will be waiting, and until then, we are here with you. I, of course, right beside you, whispering, yes, you know it, slow and steady.

Take care xxx

[nowster Graduate10]

Last week's quest goals:

- Get back on my feet after the tumble on March 31st.

Achieved, with a first tentative run on Thursday.

- See how things go.

Still doing that. I've ramped up from 2.25km, to 3.22km, to parkrun, to 10km (today).

The knee has improved with each run.

- Try to get back into my older routine of six days of runs and a "rest day" long walk.

Too early to see about that one.

- As it gets warmer and lighter, try to get out and do activities earlier in the morning.

Not achieving this one yet. The mornings are still chilly and I'm still being an owl, sleep-wise. Must do better!

[Oldfloss Administrator Graduate10 in reply to nowster]

Well hello! You seem to be making progress....and some of those targets are clearly not ones which you will find easy to meet.

As you move along , you will be ablet o make a judgement call on whether those six day runs are something you may need to ease back on or not!

The early mornings , well, as I always run early, anything from 7 to nine, ( so not that early), I find running later, as on a race day, quite tricky. Being retired also helps, although I did, when I worked, get up at 5.30, to do a walk/ run, Scouts' pace, across the fields most mornings, before work, Not running seriously then though.

The early start really does set you up for the day.

Main thing is, you are back out there and beginning to get back on track... well done you. We shall watch your progress !

[chrisl72 Graduate10]

Goals as figured last week:

Keep running 3x per week, increasing one to 5k (roughly 35 minutes give or take).

Missed one last week partly due to getting new trainers, was advised to not use my old ones any more and wear the new ones around the house for a couple of days so that delayed a run.

But both runs I did manage were 5k, one at 35ish the next at 34ish minutes.

Run my first official Parkrun on 15 April.

Still to come, looking forward to it!

Start experimenting a bit with pace on a shorter run.

That's to come, I don't want to mess about too much before doing my first Parkrun. Not sure which run to incorporate this into. I'm wondering if the 15 minute Magic Plan run is too short to do speed work?

Blend into the Magic Running Plan towards the end of the month and take it from there.

That's still the plan, so probably hitting that at week 2 since my 5k's are already getting me to 35 minutes. So I'll probably do something like 39 minutes/5k/15 minutes, and up that first run per the Magic Plan. Maybe my 5k will be closer to the 30 minute mark anyway by the end!

So far, pleased with progress in spite of missing a run this week.

[Oldfloss Administrator Graduate10 in reply to chrisl72]

This is all sounding very positive and one run missed is something that happens...sometimes more runs have to be missed, and we do somehow manage to get back on track

Just maybe take it steadily too, as a still fairly new Graduate you need to be kind to yourself. If it feels comfortable for you, then fine, but don't push too hard for speed at this point As we say so often, for many runners, it is the slower, longer relaxed runs which build so much of our running body up. They allow strength and stamina to improve and consequently, us to move further, and also faster.

Mixing the runs up too works for many... short, middle distance and those longer runs just mentioned...have you looked at the C25K+ podcasts? They can be useful and are not as easy as some folk have thought. They can if used correctly, teach us a lot about the control of our running and ourselves. I used them and still do occasionally... Stamina and Speed being my favourites. Stepping Stone...no... I could not get to grips with, but I did do it!

The new trainers seem to be doing there stuff too and that Park Run? I am sure you will really enjoy it... we shall watch for your post! Well done you!

[chrisl72 Graduate10 in reply to Oldfloss]

Confess I had forgotten about the "plus" podcasts, thanks for the reminder! I tried Strength and Flex but didn't get on with it, doing Pilates instead. But I'll dig out the podcasts and give them a go!

[Cmoi Graduate10 in reply to chrisl72]

Hi chrisl72 , well done on your progress.

Re the Magic Plan, you don't need to mix and match the timed and distance versions - in fact it's advisable not to, to avoid increasing your running load too much.

If you want you could start with the time version, then swap over to the distance version at the appropriate point once you've reached 60 minutes' running.

As for 15 minutes being too short for speedwork, it isn't. However it's not usually considered a good idea to work on increasing speed and distance at the same time. my personal preference would be for the latter, as easy-paced longer runs help develop the aerobic base for faster running.

Enjoy your parkrun!

[chrisl72 Graduate10 in reply to Cmoi]

Thank you Cmoi, yes I'm planning to follow it with the timed runs, chipping away at the goals to get 60 minutes first then 10k later. I'm hoping I can get to Parkrun regularly too, so I figured slipping Parkrun into the plan as a pseudo-30 minute run. Would it work if I 'gave back' the extra few minutes by shortening the short run to, say, 10 minutes? My 5k seems to be settled around 34-35 minutes at the moment.

[nowster Graduate10 in reply to chrisl72]

What sort of speed work are you thinking of doing? In the past I've done run/walk and run/jog intervals. I would not recommend trying to run for more than a minute at a time at speed at this point, and only when fully warmed up.

Every time I tried to break through the 5km in 30 minutes barrier by pushing myself I ended up getting injured in one way or another. And then suddenly one day I noticed on a longer run I had a 5km PB which was under 30 minutes. I wasn't even thinking about speed on that one.

[chrisl72 Graduate10 in reply to nowster]

Yeah, I imagined doing some sort of interval work in one of the runs each week, but difficult to work out which one. Obviously not the longer run in the Magic Plan. But advice above seems to be work on distance and speed separately, which I'm happy to take on board. Perhaps work on the 'plus' podcasts for a few weeks around the Parkruns to further lock in the 30 minutes/5k's, then work on the Magic Plan up to 60 minutes, then do some speed work, then push the 60 minutes up to the 10k. That would give some closer and more long-term goals to be working towards and keep it interesting!

[Yesletsgo Administrator Graduate10]

Hi  Oldfloss , you have been a busy bee!

The remnants of my cold are still lingering but I went for a walk today, only about a mile or so and felt fine, so as soon as we get a fine morning I'll try a short run and see how it goes.

Only problem is I am in England and my running gear is in France 😂😂😂

There's a good reason, honestly, I was trying to travel light as we had a long journey on public transport and I needed to minimise what I was carrying. I did over 18,000 steps the day we came home and an extra bag would have been a workout too far.

I've still got my old running shoes and some other leggings and tshirt but they are designed for warmer weather so I'm hoping for a bit of sunshine too to motivate me. Or I suppose I could buy some new shoes, oh the hardship 😂

🤞 for 🌞

[Oldfloss Administrator Graduate10 in reply to Yesletsgo]

Hi there... Blimey, that us a lot of steps you got in!

yes, these pesky colds, they just hang around ! But you got a walk in... and maybe jusr maybe there will be a chance for a little jogette? Currently here, torrential rain and windy too and snow forecast over Eryri on Wednesday!

Maybe an extra pair of running shoes could be an idea? Decisions, decisions ! We shall watch for the post !

Feel better soon my friend!

[LiisaM]

Niggly aches and pains in legs while running aren’t going away so my quest is changed; now I’ve stopped running til I can sort this out. Not sure if this is from energetic 70-lb dog yanking me around or what but my new quest is to figure out what to do about it. Epsom salts and no running are going to be my first attempts. I don’t think the pains are from running because I’m a heretofore lucky person who never experienced muscle pain from running.

[LiisaM in reply to LiisaM]

P.S. one thing I’m doing with said dog is wrapping the leash around one of her legs before taking her outside for any reason. I tried training but she’s a highly energetic dog who needs to be connected to a rocket to dissipate her energy.

[Oldfloss Administrator Graduate10 in reply to LiisaM]

Sorry, but she just needs training... it is hard when the dog is big, but that is the only way. Otherwise you or she are gong to get really hurt.

[Cmoi Graduate10 in reply to LiisaM]

Sorry that you're struggling with the dog LiisaM . However, I'm sure if I tried wrapping a leash round the leg of our 70+lb muscly, energetic, Border Collie - Bernese Mountain Dog cross it would send him frantic. Please do get help with training. I know it's not easy, and I wish you all the best.

[LiisaM in reply to Cmoi]

Cmoi, do you have such a dog—a border collie/Bernese Mountain dog mix? My dog is half English shepherd/half Bernese Mountain dog. She LOOKS amazingly like she’s part border collie and I love her to bits. I tried running with her but that didn’t work because she started jumping on me. I tried walking her to tire her out, but I’M the one who got tired of her lurching at vehicles, people, and animals. She stood on her hind legs the other day because she saw a ROBIN. I tried a trainer but she charged $150 for one visit and I can’t afford that. I read multiple books to no avail. I tried a harness that hooks the leash in front of her chest, but she slipped out of it. She has learned some things: she plops down (humorously) for a hand signal, sits before I open our door to take her out, sits if asked if she’s a good girl, and the like.

[Cmoi Graduate10 in reply to LiisaM]

Yes,   LiisaM , Jedi (see photo) is a Border Collie/Bernese Mountain Dog cross - at least we guess the father was a BMD.

It took a while to get him to walk on a lead without pulling - basically I flicked the lead, said no very clearly and firmly, and stopped every time he pulled. Then slackened the lead off again before we restarted. Sometimes it was literally step-by-step, stop-start. He was praised when he walked nicely and eventually he got the hang of it.

I run with him occasionally, on a canicross lead, but am very careful about terrain and pace as he could easily pull me over. I only let him get to his trotting speed as there's no way I can keep up if he breaks into a proper run, but tell him what a good boy he is when he's doing what he's supposed to.

He wants to please, but goes loopy when over-excited, or upset. He's also definitely a country dog, and very reactive to sound and emotion. So the calmer we are around him the better, which isn't easy when he's bouncing around madly or misbehaving.

Your dog sounds like she definitely can learn, the challenge is to find what works to motivate her to behave well. You can only train the dog you've got, not the one you'd like!

Dog sitting by felled trees

[MissUnderstanding Administrator Graduate10 in reply to Cmoi]

Jedi is gorgeous! 😍😍😍

[Cmoi Graduate10 in reply to MissUnderstanding]

Thanks - he's very good at looking cute, though he can also be a little (big) horror at times!

[MissUnderstanding Administrator Graduate10 in reply to Cmoi]

Same as my cute little horror guinea pigs but on a bigger scale 😂😂

I absolutely love dogs but we’re not in a position to make having one work with work etc. Maybe in the future though. A collie would be my dream choice. It’s a shame Jedi is too far to come for a visit! I often see farmers with them working in the fields round here or out being walked and they’re just amazing. So smart, so pretty but so much work! Instagram constantly shows me videos of collies and there’s one with three of them easily outpacing a quad bike. No way I could keep up on a run with one at full flight! It’s such an impressive sight.

[Oldfloss Administrator Graduate10 in reply to Cmoi]

So useful...thanks x

[Cmoi Graduate10 in reply to Oldfloss]

I'm absolutely not an expert, and Jedi definitely isn't a perfectly behaved dog either - he's nearly nine but still thinks he's a puppy, and one that can fly, into the bargain! However, he just can't be allowed to have his own way, he's too big and daft, and it's risky for everyone.

[LiisaM in reply to Cmoi]

Thank you for telling me how you got your dog to walk with you. I would like to be able to “stop” but ever since she was just 40 pounds, she wouldn’t “stop” if I stopped! (I’m 150 lbs but well over 70 years old. Molly is my first dog.) The picture was in a rare moment of sitting still!

Molly

[Cmoi Graduate10 in reply to LiisaM]

Molly's beautiful, thanks for the photo LiisaM .

We got Jedi when he was nearly 14 months and over 50 pounds. I was aged 54 and probably weighed about 125 pounds at that time. Now we're both older, he's got bigger and I've lost a bit of weight and got fitter!

Proof that I'm no dog-whisperer: the first time I took Jedi out alone he pulled me down a slope and over a hedge / barbed wire boundary at ankle level into a field. Fortunately I didn't get hurt, but it certainly shook me up.

Walks continued to be pulling contests for some time, with me invariably losing and getting upset. Then it finally dawned on me that Jedi didn't realise there was anything wrong with dragging me along. Worse, he thought I enjoyed it too. That was when I started the one step at a time thing. Nearly drove me crazy, and it took weeks of practice, but it worked for us.

I hope you find something that works for you, because it can't be much fun, neither being able to run nor being hoiked about by Molly.

[LiisaM in reply to Cmoi]

Thanks, Cmoi—for all your tips, too.

[Oldfloss Administrator Graduate10 in reply to LiisaM]

Lots of help there... x

[Oldfloss Administrator Graduate10 in reply to LiisaM]

Not good news that the running has stopped, as you were doing so, so well and it has been so good for you, mentally and physically.

I cannot imagine how you are coping with a 5dtine dog pulling you... maybe time to pay someone to have her trained ? Daughter's do still a puppy at 1, is a very big gril and I know they are working very hard to train her. She is gradually learning and calming and pulling much less. Son in Law is very strong, but she is learning that whoever goes out with her is in control and she is learning to respond. It takes time and I do know that time for you is very, very precious and not easy to find. x

[MissUnderstanding Administrator Graduate10]

Thanks for another lovely and thoughtful post. ❤️

I’ve decided not to bother looking at my original quest goals because they’ve all gone in the bin after last Sunday’s events!

I’m finding not running really hard. I even dreamed I was out running last night! I know it will help me come back sooner if I don’t push it too early but I’m still missing a big chunk of normal life. Walking is ok but I’m still having to limit how far and where I can walk not to push it too much. It’s frustrating. Still, taking the long term view, this is a short time I’m the grand scheme of things and I can already see some improvements.

Since seeing the physio on Tuesday, my new goals are:

Do the daily physio exercises ✔️

Walk/swim/stretch daily as appropriate ✔️

Eat mainly healthily across the week ✔️

The first two are from the physio and the last one is to help me not gain a stone while I’m nowhere near as active as usual! Plus, I feel miles better when I’m eating well. That’ll be five a day veg and 80% good food with some treats. Trying some new recipes will give me a bit of distraction too. I’ve got another appointment on Friday and we’ll see how that goes. I hope he’s pleased with me!

Have a lovely week questing everyone ❤️

[Oldfloss Administrator Graduate10 in reply to MissUnderstanding]

Acknowledge, accept, adapt... the words roll off the tongue, but goodness, they are so hard to swallow!

You had a real blow and just when everything looked as if it was quite literally on the up! You had done everything right, and planned for the relaxed, no pressure run... I really felt your pain.

But...new situations need new goals and you have them ! They seem to be just right and more importantly... doable!

Loads of exercises to keep you moving and supple with no impact where there should not be... you know where to find them I was looking at some seated ones yesterday for someone and they were pretty intense!

Your eating regime one sounds terrific and strangely I have a similar one, when I sort my goals out! Mine is to gain 4lbs!!!, New recipes sound very good !

Just do maybe, remember to be kind to yourself too, those three As may be important, but the three Rs here are too...taking time now to recover gently is going to pay dividends in the long run.... ( pardon my pun )

[MissUnderstanding Administrator Graduate10 in reply to Oldfloss]

Thank you so much. “Adapt, acknowledge, accept” is such a great motto to have-I think I need to have that as a tattoo, or maybe on my wall as a less painful option!! Everyone on here has been so supportive. I’ve also picked up “bent but not broken” from a lovely comment on my thread the other day. I’m doing everything I can do stick to the rules-I’ve even been going for walks wearing clothes I know I absolutely can’t run in so I’m not tempted to break into a naughty trot! It’ll be so good for me in the end-puns are always welcome.

It’s a beautiful day here so we’ll have a drive to a flat local reservoir for a walk and call at the veg stall for some supplies. Feeling a bit more positive today. Really appreciate the cheer up ❤️

[Oldfloss Administrator Graduate10 in reply to MissUnderstanding]

I hope you had a lovely walk and how clever to wear no- running clothes! It is so hard to be sensible sometimes...and it doesn't get any easier! xxx

[Cmoi Graduate10 in reply to MissUnderstanding]

Hang on in there MissUnderstanding , you'll be back, and even stronger!

[MissUnderstanding Administrator Graduate10 in reply to Cmoi]

Thank you so much! Onwards and upwards…slowly!!!

[Wavy-chick28 Graduate10]

Managed one run and was going to do another this morning but I can hear the rain already lashing the window .

I don’t mind getting wet but where I have succumbed to so many viruses this past 12 months I just don’t think it advisable so it’s coffee and wait and see !

[Oldfloss Administrator Graduate10 in reply to Wavy-chick28]

I'm with you there..seems like a fair few of us going through this right now!Just doing what we are able is the best plan.. roll on better weather

[Instructor57 Graduate10]

So my quest/sWere to keep up with the rehab as suggested by the cardiac team.

That had been going really well and the team were impressed with my progress, then Plantar fasciitis hit 😐

I had a couple of days off walking then went out again , it was completed ok but the PF bothered me again afterwards 😐

So, another day off then got my bike out!

I managed 30 minutes on the bike and my foot again feels better now .

I will see what the weather does today before I decide what to do 🤔

The good news is the rehab team have said they are happy for me to restart C25k after next week !

I am both Happy and nervous about this!

[Oldfloss Administrator Graduate10 in reply to Instructor57]

You are doing so, so well and being really sensible!Here's hoping the PF holds off and the start of C25K begins..you are going to be fine...and we will all be rooting for you and watching for those first posts.

Good to see you here, back where you belong xxx

[Wavy-chick28 Graduate10 in reply to Instructor57]

That’s great news !

[Instructor57 Graduate10 in reply to Wavy-chick28]

So far so good 🙂🙏

[GoogleMe Graduate10 in reply to Instructor57]

I think we should all speak very firmly to your plantar fascias and tell them This Is Not On.

[Freecloud Graduate10]

My last half marathon this morning. Feeling quite tired but better get ready soon. Then run according to the training plan. The weekend looks busy but then it gets more settled for the last 2 weeks. Good luck everyone.

[Oldfloss Administrator Graduate10 in reply to Freecloud]

Well done you..On you go x

[Hedgehogs123 Graduate10]

Happy Easter from a very wet Lincolnshire!! Well I have a couple of quests for April, my first is to conquer my fear of running hills and my second is to complete my first HM race (next Sunday 16th!😱😱)So some may have read myself and a few from our running club are doing the Yorkshire 3 Peaks Challenge in May, so we've been set some quite tough training sessions of trail and hill running. Yesterday's was particularly tough, 16 miles of trail and a very long and climbing hill that seemed to go on forever!! However, I can feel myself getting back stronger each time we do it, and........ I'm actually really enjoying the challenge of tackling the hills!! 😬😬🏃‍♀️🏃‍♀️

[Oldfloss Administrator Graduate10 in reply to Hedgehogs123]

Sploosh!! Wet here too! Wet together!

WOW...first HM , how special is that! Good lock with that... just really enjoy it!

The 3 Peaks Challenge sounds very tough too! And I LOVE hills... try maybe not fearing them but thinking of them as a friend who is making you stronger? I do know from my own experience that was what happened with me... !

They are a perfect workout really building up everything...strength and stamina.. Endurance too and yes, I found, eventually speed... I have got faster on the flat ,now I have learned to adapt the effort I put into uphill, when on the level! Does that make sense?

Ooohhh...I cannot wait to read your HM post!!!

[Hedgehogs123 Graduate10 in reply to Oldfloss]

ooh yes, makes perfect sense and a brilliant way to look at it. I will definately put that into my head at our next hill training next weekend. We're going up the peak district to get even more practice. Funny enough I was just saying to my other half, that the first day we did tough hill training, my legs were so stiff the next day, but today, even though my legs know I was out for several hours yesterday, I actually feel ok, which is a real bonus!😀

Im really looking forward to my first HM next weekend, excited ad nervous all at the first time!!. 😬😀

[Oldfloss Administrator Graduate10 in reply to Hedgehogs123]

That's my back garden... love it and lots of hills, scrambles and trails.. you probably saw all the Monsal Trail Race posts from last Sunday! Whereabouts are you heading to... ?

It really is a fact, you do get used to the hills and they can be so much fun...and the positive approach, really wins out against the negative vibes... I laugh no when I look at what I used to think were hills when I began C25K... they were just bumps in the road!

You are going to have a great time... just embrace every moment... x

[GoogleMe Graduate10]

Erm.... my Shokz have been put on to charge... so that's a step towards adding audio back into my running, and I've got some digital audiobooks out of the library.

Almost but not quite made 5,000 steps average (to my surprise)... although I forgot to get my Fitbit off charge today 😜 Off on our city break tomorrow and there's nothing like a city break for clocking up the steps in my experience. As some of you will have seen, I got some extras in on my run trying to locate my Mum when she used her 'dementia initiative' (and learned that what I thought was a cunning plan to combine getting her out for some fresh air, sunshine and nature, and me having a run was... good try but overoptimistic.

Waiting for the bluebells, and foraging is for next week.

[Oldfloss Administrator Graduate10 in reply to GoogleMe]

Good morning... that is indeed, a start!

Your city break does sound as it is going to be fairly energetic! And fun too? After the city break the bluebells and the foraging may feel even better ?

[Lablove 60minGraduate]

Hi OF, I’d like to join the April challenge.

Previously graduated (twice!!). Various bugs have knocked me back over the winter months, but I seem to be coming out the other side……

So, my goals are

1. Run at least twice a week using C25K for support.

2. Try to increase the distance within the runs.

[Oldfloss Administrator Graduate10 in reply to Lablove]

Hello... yet another valiant virus warrior... there are a lot of us here!

This goals seem just about right... doable and enjoyable... listen to your body too and if you feel there is a need, then just ease back a tad...

Well done you !

[XenaZelda]

Hello Oldfloss, as Ive only graduated just over 2 weeks ago my goals at the moment are (but will take longer than the monthly quest though😀):

1) As the weather warms up train myself to get up earlier for early morning runs

2) Run for 3 x runs per week

3) shorter runs in the week (with an experiment of upping the pace on a 20 minute run

4) running up a hilly road and then back down again to increase stamina

5) Sunday runs will be my longer run day, so far got up to 4.1K (C25K graduated on 3.59km)

6) work up to a 5K then onto running for 60 minutes

7) when reached 60 minutes work towards that 10K