🍏Calling on all Graduates, especially new ones..this is just for you….Thank you to Oldfloss for pulling rabbits out of the hat and challenging us all last month. We wish you & Mr OF all the best, as you catch your breath!
I have been following the NRC 5K plan as part of my short term goals. The upside is I am learning more about my pace, my speed & the importance of recovery runs.. a real challenge for an old apple, but I am getting there slowly. The long term goal (that was interrupted at 7k) is to do 10k..
But how about you? Where do you want to be in your running journey by the Autumn.. by Christmas, in the New Year? To complete that long term goal, you need a few smaller short term ones to get you there. This is your chance to commit to ☝️ one short term running goal..
I looked up the dictionary definition of Quest & it says that it’s to pursue. seek. hunt. chase (down) search for, or search out….
your new running goal! It’s time to think on your feet, & then share it all with us here… Your goal may inspire someone else… It will certainly improve your running journey.. and give you a focus!
🍏What is the Quest?
The aim of the Quest is to help you find a focus or a 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 August.
🍏Sometimes when we commit to something publicly, it’s the start of an achievement.
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 we 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!
You may want to begin by reading the pinned post about Consolidation for some ideas to help you find a goal
If you want to join, all you have to do is comment below with something like:
“I would like to join the quest”, or, “AnnieApple count me in! I would like to...”
So please come and join us…it doesn’t matter when in August you come on board & let us know your quest..
🍏The team & I are waiting to welcome YOU….
Written by
Annieapple
Administrator
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🍏Thank you! What a great response! The increased Pilates & consistent running will go a long way to helping you meet those goals! I love the idea of virtual races.. never tried them! Maybe need to add that to my quest!
They are brilliant I have to say. As hubby and I live out in the sticks most of the races are too far away so when a virtual race comes up like the London Vitality 10k they also offer you a chance to run it virtually. You receive a bib with your running number ,T-shirt and of course the medal.
You run wherever you like so all good there.
The race in august is in memory for a brilliant runner who sadly died 2020 He ran for the Hereford runners running club. This is the second time I’ve ran that one All the proceeds goes to the charity that is named after him.
I’m quite partial to a virtual run I have to say.🏃♀️🏃♀️😂😂🥰
Wonderful! Count me in please Annieapple, as I am trying (gradually) to increase my time running. Some days I have kept going for 35 minutes of slow running (still not at the 5K distance yet). Other days I stop at 30 minutes, depending on how I am feeling. I have been running every other day mostly.
🍏🍏 Don’t worry about the 5K. That will happen by default in due course as you increase the time that you run.
The golden rule according to Kim Carter who writes for the Guardian…
If you are training to run further, always obey the 10% rule. That is: never increase your weekly mileage by more than 10% and never increase your longest run by more than 10%. The vast majority of running injuries are the result of overuse. Your body is capable of astonishing adaptations, but only if they are incremental – so always give it time to adjust and recover.
Thank you that sounds like great advice! I found the app brilliant, so I just keep repeating the last week 9's runs, rather than keep looking at a watch/phone. It is good, as I just keep going and look at what is going on around me for distraction!
My quest is to keep up running 3 times a week and gradually increase the time and distance.
I did my first consolidation run this early morning, different route, wee change of scenery and I tackled a hill! Got on ok once I’d settled into a steady pace, quite enjoyable actually at my slow snail pace 🐌
This time I decided to run without any guidance or any music and it was different but good!
I’m not too fussed right now about doing 5k in 30mins, that’s a goal I’m working towards and I’ve got plenty time for that! Long term I think I’d like to work towards a 10k.
I’m also going to be doing more strength and flex work…more kettlebell workouts and also more yoga.
🍏Running naked as they say achieves many things & is a goal in itself! Well done on your first consolidation run! Doing more of those and continuing with your excellent strength & flex yoga & other cross training sessions will all move you toward your long term goal. Look forward to having you onboard the summer quest!
Thanks very much for hosting and congrats on being an ambassador 😊
My quest is much the same as it has been for the last few months. Unfortunately I didn't get time to update Oldfloss quests in July due to going away for a short UK break and then a very last minute stay in London(thanks to the train strikes). Did keep up with my quests, although having to modify it to fit with my surroundings. Thankfully back on home ground now.
So I am aiming to run twice a week - probably including a ParkRun each Saturday this month as well. No real time pressures or mileage constraints, just run to enjoy.
Continue with Strength and Core work and some yoga/pilates thrown in as well.
🍏Great to have you onboard the Summer Quest. & Oldfloss will be delighted. I LOVE that goal of aiming to enjoy your runs. Sometimes we forget that that’s what it’s really all about!! Consistent running and strength and flex are great goals & that park run will help with the pace & distance.
🍏Thank you & welcome to the Summer Quest. Some how writing our goals down makes them more real! Yours are great & will keep you running & smiling! We look forward to your progress towards that full parkrun!
🍏Great to have you onboard the Summer Quest. & Oldfloss will be delighted. I LOVE that goal of aiming to enjoy your runs. Sometimes we forget that that’s what it’s really all about!! Consistent running and strength and flex are great goals & that park run will help with the pace & distance.
Hi Annieapple. With the summer holidays upon us it can be difficult to commit. But if I write it here you'll keep me accountable! So, short term I want to do a weekly fartlek, Doing these runs, I'm really starting to understand what my running body can do and also feel that my pace is upping a little. My long term goal for the month is to get to 60 minutes running. I'm half way through Juju's magic plan, so theoretically it's possible.
🍏Very possible. The weekly fartlek is an excellent goal for this quest & during the holidays! It’s great when we start to read our bodies & know when to maintain & when to push a little! Great things happening for you already with juju’s magic! So good to hear!
I want to get back into my running. I hate summer running so have focussed on other things (I don't like the heat!) but now it's a little cooler where I live I want to be back on it and running 10Ks by Christmas. First step is to get back up to 20 mins continuous , then 5K then 10K juju plan...
🍏Excellent long term & short term plans! Well done for making the decision. Look out next week for Summer Quest 2 & let us know how you are progressing. Good to have you on board!
Hello Annieapple , so great to have you as our quest host.
My short goals is just getting back to my average fitness after my Covid stint. I’m getting there with 2-3 short runs per week and 4-5 rows. But they are still much shorter and lighter than I used to do. So that’s my shorter goal, getting back to “normal”.
And then my longer goal will be to finally start a 10k plan again!
🍏Thank you! COVID doing the rounds here in the NE again! The shorter & lighter are great for building up strength & stamina especially as Covid is a respiratory virus, but also avoids injury so you are spot on!!In our running journey we are always starting over as it were for one reason or another! The very act of doing that makes us stronger, more determined and therefore better runners! So well done!!
I am recovering from illness and have managed to complete C25K again last month, so I am aiming to get myself up to 5k so I can feel comfortable going back to Parkrun again.
As an aside to that, but not directly running related, I also need to get back to driving, as Parkrun is 12 miles away, so I will treat that as an additional quest for August!
This is a lovely idea!I have 3 half marathons coming up in Sept/October (gulp). I'd like to improve my times (but still enjoy the runs as two are abroad - Valencia and Copenhagen. Don't want to sight see on busted legs). Somehow, find that balance anyway.
If I can be greedy, another goal is to recruit more runners at my running club. It has risen from the ashes, as a lot went back to the couch during lockdown and lost confidence. (Must have happened elsewhere too).
🍏🤗 Thank you & a welcome hug, Oldfloss .. I see you have your yoga mat in tow! These are much needed, gentle goals carefully thought out by you, to keep you flexible & moving, while you walk along side Mr OF in more ways than one! They are perfect for reaching your long term goal! Thank you for popping in the links that may inspire others who are thinking of joining in the quest! We love having you with us!
As I’ve not long graduated, my quest is to keep running 2/3 times a week, including a park run every Saturday. Hills are my nemesis, so I also want to keep running up those hills and feel less challenged by them by the end of the month! 🤞🏻
🍏Congratulation 🎊on your Graduation & welcome to the Quest!! These are excellent goals for the consolidation period! So good to have you join in!! Take those hills on with teeny baby running steps , deep breaths & a smile.. smile because they will make your legs stronger & your mind too!
🤣I first avoided them, then I just walked up them, until one day I decided to close my eyes & run up as fast as I could!! None of these are good ideas needless to say🤣
Thank you for the tips Annieapple. I’ve definitely been avoiding them too, but there are a few in the local park run so I’ll try the baby steps, look up and smile 😀
Good morning Annieapple. I completed C25K last year in May and have been gradually lengthening my running time and distance. Yesterday I hit 10k for the first time and ama feeling very chuffed. I have osteoarthritis and so space my runs out to give plenty of recovery time. My August aims are to try to keep my running consistent, keep up with the strengthening exercises for my joints and I think I would like to go back to Yoga with Adrienne again.
🍏👏🎊Well done on that 10K!! It’s a privilege to have you on board the Quest. Such a good idea to be creative around our health needs.. and avoid injury!! Your goals do that perfectly! I wonder who else you will inspire to do the same? Thanks for sharing!!
Lovely to have you hosting! I think it’s going to be a brilliant month of questing!
I’m running then Great North Run next month which is exciting and scary. I’m on track-I have to keep reminding myself that I’ve done everything I’ve needed to do so far so there’s no reason to panic. I’m following the Nike Run Club half marathon plan with an adapted long run schedule to build more slowly. I’ve run 8 miles a couple of times now so I should be able to get to 12 miles before the day.
August is going to be really busy for me so the main issue is going to be fitting the long runs and all the strength work in. I’m aiming for three runs a week with two really good strength sessions. Maybe a swim or two as a nice chilled cool down! That was a total fail last month. Does a spa day with a friend count?!
So some tick boxes:
Three runs a week keeping up with long run build schedule
Hi MissUnderstanding. I’ve just read your quest and you’re running the Great North Run. … please say a big hello to Newcastle upon Tyne for me as that’s where I was born . I would love to do the GNR one day. Maybe I will…. I do miss my home town.🥹.
Have a great race MU. Hope the weather stays dry for yu pet👍🏃♀️🥰x
🍏 I live in WBay & often go into NC on the metro! It’s fantastic & fab to run beside the Tyne!! Folkylass do you still have your Geordie Accent? The NE is the best!!!
Yes I have …..even after leaving 45 years ago I still have my Geordie accent. It will never leave me.🤣🤣 I was born in Newcastle upon Tyne so I am a proper Geordie and as a baby I was brought up in a mining village in Northumberland north of the city.
Whitley bay ! I remember the Spanish city there and the ice rink Me and my mates would hop on the bus and go there frequently.
Thanks so much! It’s always been a dream to run in it and I was lucky in the ballot. It’s a bit of a trek from the South West but I’m super excited. Still a little nervous about whether my knee will hold up but going to give it my best. It’s a lovely part of the world! I had a friend from Morpeth so spent a few holidays up that way.
🍏The Spa day definitely counts!! With all this wonderful activity towards the North Run Race (I hope I can spot you from the sidelines & cheer you on in person!!!!) you definitely need relaxation and downtime time too!! Excellent tick boxes .. definable goals enable success ! Soooo good to have you on board the Quest this month!
🍏Absolutely love your name!! It smacks of determination!!! Welcome to our Summer Quest!! Love your goal..it’s my long term not yet reached goal… need to put your name on my T-shirt 🤣.. one run at a time for both of us!!
I love this idea - I've found I really need goals to keep me focused.
My main quest is to complete the Warrington 10K in September, running for charity.
To get there, I'm trying to continue running 3 times a week, usually cherry picking NRC guided runs to suit.
1 x long run, gradually increasing distance
1 x speed/fartlek run
1 x easy/recovery run, or a parkrun if convenient.
Plus a weekly swim or gym session if possible, but now it's the school holidays some things may need to give way!
Before I took on C25k I've never been a runner, I hated even the idea!
But here I am still going; and while I still haven't quite reached the point where I think "I'm loving this" when out running, I might be starting to enjoy it! I'm certainly addicted to the routine and hitting new achievements.
That was previously unimaginable, and I'm very proud of the results, physically and mentally. Hopefully keeping up a routine and fresh targets will help maintain that.
🍏Congratulations on your recent Graduation 🎊🏃♂️Harry & we are so pleased you found your way over to the Quest! Your honesty about your feelings will resonate with others.. you might even bring them onboard too!
The NRC guided runs are an excellent way to prepare you for that 10k Charity Run.. love your clear cut short term goals.. As you meet these challenges I think the love will follow! Never in a million years did I think I would love it but now I go weak at the knees 🤣
Good morning Annie apple, you can count me in, as yesterday I managed my first 5k, with no walking, it took me a smidge over 50 minutes, so my challenge is to improve on that pace by 1 minute per km over the 5k.
🍏Wahoo🎊glad to have you with us & fantastic 5K milestone! Your effort & determination has been rewarded! Your excellent Quest goal lies before you now.. watch this space everyone!
Thank you Annieapple for hosting this month's quest! I'm a bit late to the party here.
I'm following the NRC HM plan at the moment, splitting the plan weeks over a running fortnight and that is going well right now.
My quest is around the peripheral things that support running. I'm pretty disciplined about getting out for my three runs per week. Not so disciplined on those other things. So:
1. Add a second Pilates workout each week. (2nd planned for tomorrow)
2. Consistent bed time and getting up time. (Been good this week apart from last night due to work commitment.)
3. Hitting 10,000 steps per day even on non-running days. (Hit every day this week so far.)
If I manage those this month and get some consistency and discipline embedded it will support more than just running!
🍏Never too late on the Quest! Those goals will definitely support your disciplined running & a healthy lifestyle! Excellent! Excited to have you join us! Part 2 coming Monday!
Now that we've got September 1rst, I'd like to share my August / Summer quest goal:
After injury, hot weather and gremlins, I said to myself that the quest would be to run on the odd numbered days in August. So in August 1, 3, 5 etc.
It worked!!
Motivation went up, excuses didn't count. 16 runs, 61k altogether.
I managed to push mental boundaries and get in 5 runs @5k among the mainly 3k runs, which was good as I was barely able to walk in January and February due to knee / muscle injury.
Thanks for setting up the quest posts. I will continue with the running scheme and go for JuJu's Magic Plan again in order to increase time and distance.
🍏What a lovely surprise to read this post! You pushed through all the barriers, not only the mental running ones but pain, suffering, waiting, rehab etc to achieve your goal & when you look at those stats… amazing stuff!! So well done! So encouraging to others!! Proud of you! Your new magic plan goal is a great follow on… look forward to seeing some of your posts! 👏🥳🎉🌸😊
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The May Quest Week 2
