JULY JAUNTING...JULY QUEST... WEEK 3...

[Oldfloss]

Hi everyone...

Well here we are again and another week further on into JULY! Where is the month going ?

We are all getting out there rain or shine and for some of us, it has really, really rained... I do know from reading your posts that a few folk have got absolutely drenched and still had an absolutely wonderful run !

My week has been exercise filled, Tibetan rites and some super, YWA, but with no runs... lots of appointments for either Mr OF or me...plus an extra day with small one... have played havoc with timings; down-pours too have prevented me heading out there!

You all , well, we want to know how your Quests are going... or not... ! So come on in and share...

But, If you have not joined us there, is still time... a couple of weeks left!

So:

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 “ or “ I would like to”. So come and join us ….it doesn’t matter when you come on board.

So let us know how it is all going please... successes, setbacks or just easing back for while... we want to know. Please

Happy Questing Everyone...

Oldfloss & The Team x

[Gthants 60minGraduate]

Am speaking to my own in-house personal trainer (teenage, gym-bunny son) about creating a new home exercise routine to add to my back and shoulder exercises so that I get stronger and more flexible for my running days. A new quest!

[Oldfloss Administrator Graduate10 in reply to Gthants]

That sounds very useful... back and shoulder work... and Yoga with Adriene has some great back exercises of the more restful type too!

New target noted!!! We await your posts

[Gthants 60minGraduate in reply to Oldfloss]

Can't do the full Adrienne anymore - I miss her. Too much of it is diametrically the opposite of what my spine needs. I have to be very selective - downward dog would put me in traction for life!

[Oldfloss Administrator Graduate10 in reply to Gthants]

I never do that... all my back stuff tends to use her alternative moves or I just tweak nad do a rest pose...... Downward Dog, eekkk..my neck and back ! Small runner in training doe sit without even thinking!

I even did the seated alternative to the Five Tibetan Rites challenge on S and F...! It is amazing that wen we start looking there are so many alternative exerices for fok with issues, I am putting a post ot in S and F about that soon!

[chrisl72 Graduate10]

Hi Oldfloss,

Sorry to hear you haven't got any runs in lately but sounds like you are enjoying your other exercises!

Glad to say I've finally shifted the migraine from last week. I got out on Wednesday, Friday and Sunday. Wednesday was a 25 minute easy run, Friday the first Fartlek in the HM plan (great fun!) Garmin reckons I've got a 25 minute 5k in me, we might just have to see about that in the next month or so! Current PB is 32:03 so that would be a ginormous ask. Sunday was my favourite run, a 10k along the trails exploring further than I've been before, and had enough in me to run the final 1k significantly faster once I was back on the pavements. I now believe that I have more distance in me if I want to!

I got in one Pilates session too and been experimenting with some tips I picked up from the Running Channel podcast - single leg calf raises, single leg pogo hops, standing on one leg while brushing teeth, all strengthen the stability muscles in the places we need them.

So for the third week it is more of the same - week 2 of NRC HM plan over two weeks. A 15 minute easy run tomorrow, intervals on Thursday, and a longer one at the weekend. Slip in a Pilates or two in between.

Happy questing!

[Oldfloss Administrator Graduate10 in reply to chrisl72]

Gotta' love those longer relaxed runs.... they are perfect for just letting the legs do their own thing, with as you say, maybe a bit more speed in that last lap!

Huge well done you.. on track and those goals getting ticked off gradually... that extra S and F work is going to pay dividends... it really does keep the running body working... even when not running!

On you go and keep those posts coming please!

[chrisl72 Graduate10 in reply to Oldfloss]

Thank you Oldfloss , I thoroughly enjoyed my runs last week and again this morning - did the 15 minute run today accompanied by my wife for the first time in a while, getting back into running again

[Oldfloss Administrator Graduate10 in reply to chrisl72]

This is really great news... and how super to run together too! Mr OF and I cycle together... he has a crocked knee... old rock-climbing injury...not running!🤣🧗‍♂️

[MissUnderstanding Administrator Graduate10]

Sometimes life just has to come first-those runs will wait and you’ve still done some great things to keep yourself active. That’s a win in my book!

I’ve had a really great week. My physio is happy enough with my progress that I don’t need to see him again. I’m both pleased and sad about that because he’s been brilliant. No more sports massages is a great thing! I’ve made a lot of progress with strength and I’ve got plans for where to go next that will (hopefully!) keep the injuries at bay. No swim but I managed the Pilates and strength class elements of my quest.

I feel like I’m flying with my runs at the moment. This week’s speed run was “the shifter” on NRC and it was vile. I got through it in the pouring rain so double hero points for me. Instead of a long run, I decided to try a fast 5k and see if I could beat my PB. I knocked nearly two minutes off it which I was totally stunned by. Maybe it was my *new trainers* bought with my London marathon entry fee money (I wasn’t lucky in the ballot). I’ve worked really hard on the strength and also a lot of speed work so it’s fantastic to see it pay off. Today I did an impromptu 10k after setting out for a fifteen minute recovery run and on impulse keeping going including a fartlek run! It feels amazing to be in this position and the nerves about my knee are finally disappearing.

This weeks’ goals? Same again!

Follow NRC HM plan running three times a week

One Pilates and one swim (which WILL happen this week!!!)

Two strength sessions

Have a great week everyone! 🏃‍♀️🏃‍♀️🏃‍♀️

[Oldfloss Administrator Graduate10 in reply to MissUnderstanding]

Just great... on track,,, getting the goals ticked off and quite literally flying forward... Coach Bennett would be so proud!

Huge well done to you on successfully moving forward and please do keep us, ( currently), non runners motivated and determined to get out there, iposired by your progress and posts !

[GoogleMe Graduate10]

I was really buoyed up to read your account of what you have been doing (and not doing) Oldfloss because like you I've had no runs and my life has revolved around other people's needs. (Nearly every day I have been putting on my running underpinnings)

A single day bust my weight loss progress and the prospect of the journey to our holiday is an absolute horror. However, some thought about what I can do and what will be of most real benefit has seen me make progress cutting back rampant bamboo which was blocking a path and very wetly so, and getting some teeny weeny yoga practices in (MrGM may be disinclined to do a single move to try to improve his injured back but I can do something to keep my body functioning) And I can also see that if we can at least get there, his incapacity may mean that instead of us dashing around sightseeing, there will be room for runs for me.

[Oldfloss Administrator Graduate10 in reply to GoogleMe]

Oh blimey... you and me both,,, reading other folks posts supports me and makes me determined to keep moving but it ain't easy sometimes.

You are having a rough time, but you are moving and yes, that bamboo control will certainly have burnt off a few calories and given you a real workout...

The yoga even short sessions will help... I have been doing five and ten minute and 20 minute ones... I am sorry that your holiday may mean changes of plans... but a few runs for you will be a benefit... Oh gosh... it never rains.... Keep us posted please.

[Folkylass Graduate10]

Good morning OldFloss . Well for my week I managed to get three lots of Pilates in as you know and also managed two runs so all good there. I even managed to get out and back home before heavens opened so that was lucky 🍀.

This week my plan was to do much the same. Today I was going to do Pilates but after having ate something on Sunday that didn’t agree with me I spent most of yesterday in bed and frequent visits to the bathroom ,therefore today I’m not doing much but I do feel heaps better thank goodness.

So my quests this week are:

Wednesday. running.

Pilates. Thursday,Saturday

Running. Friday ,Sunday.

I hope you have a good week.👍🥰x

[Oldfloss Administrator Graduate10 in reply to Folkylass]

Sorry for late reply... I was on the way to Wales yesterday! Your Pilates is going really well! Do you really enjoy it? I struggle with it because of some neck issues and lying flat ,so any I do are standings exercises... but I do love yoga!

I hope you are feeling better today??? The runs will wait if you are not up to par... and after a little tummy bug too.

Good targets though and we shall watch for your progress !

[Folkylass Graduate10 in reply to Oldfloss]

Thanks OldFloss ! Yes I really do enjoy it. However I wouldn’t mind trying yoga too ….. but do you really have to 🎶ohm 🎶 all the time …I think our lab would probably join in😂😂.

I’m feeling lots better today but I’m switching to Pilates and running tomorrow. Hope Wales is dry for you🥰🥰x

[nowster Graduate10]

My quest at the moment is to get back to running without stops. Over the holiday in Kent the days were warm and humid and I also ran too fast for the conditions, requiring me to stop regularly.

I'm trying to get back into my routine and increase the mileage. I've been avoiding 10km distances for a few months because it would trigger a knee niggle. I used to do several a week. My most recent 10km runs have been without incident, so I'm hopeful about this.

I've been consciously holding back in my runs the last few days, and it seems to be working.

Screenshot of a Mastodon post.

[Oldfloss Administrator Graduate10 in reply to nowster]

Sensible goals and ones that I feel sure you will achieve...well done on taking control again..

[SueAppleRun Graduate10 60minGraduate]

Hi Floss, happy questing to all, my quest this week is to go to parkrun on my own 😳

[Oldfloss Administrator Graduate10 in reply to SueAppleRun]

Go girl... you can do it!

My first...on my own...

healthunlocked.com/bridgeto......

[nowster Graduate10 in reply to Oldfloss]

Will we ever see you at Pwllheli parkrun again, Oldfloss? 🤪

[Oldfloss Administrator Graduate10 in reply to nowster]

Not for a while...!

[alisonr54]

Hi everyone, I am still plodding along with my three runs a week. My knees seem to be holding up quite well so far so I think I might start to increase my time running and see how it goes. Happy just to be running again really even if it’s slower than before 🙂

[Oldfloss Administrator Graduate10 in reply to alisonr54]

Hello.. slow is just fine. Running is the thing...just take it as it comes. If it feels right...you'll know. Well done you xxx