Still on a slow come back!

[Gwenllian1]

After a brilliant January with adrienne's 30 day yoga and starting the nrc 10k plan, February has been a bit of a kick on the teeth. I had nearly three weeks off with a nasty chest cold and I've been coming back slowly with short recovery runs and plenty of rest days. Last week I tried to do 5k for my long run which had become pretty easy and I really struggled with the last 1k. The plan said to run 6k this week but I decided that would be to much right now. I know I can do 10k, eventually. I've done it before using the magic plan. This plan seems to me to build up distance quite quickly and I'm in no hurry. I want to get back to that feeling of 5k being my easy comfortable run. I'll get there!So today I did 3.5k which includes a long gentle uphill which contributed to getting negative splits. The sun was shining. I felt very slow and out of sorts for the first ten minutes. It's been ages since I had the toxic ten, literally years, but today there was just an echo of that until I got into my stride. But slowly I settled down. The sun shone. My breathing calmed. My legs felt fine. Now I'm sitting here with a cup of tea, looking through the window at the daffodils.

Happy Saint David's Day

Dydd Gwyl Dewi Hapus.

[Annieapple]

🍏😊 Slowly but surely & very wisely you are making your come back! These winter bugs are horrid! However Spring is here & your beautiful daffodils are there to remind you it’s all change coming up!! Glad you had sunshine & got through the toxic 10… it’s just a matter of time & you will be back to normal! Well done!! 👏

[Gwenllian1 Graduate10 in reply to Annieapple]

Thanks Annie! I have had to work quite hard to accept that sometimes I need to go ridiculously slowly. I have been helped this time by listening to an episode of Rangan Chatterjee's podcast "Feel better, live more" where he talked to one of the world leading exercise scientists, Stephen Seiler, who was really interesting about how much of your training should be in what he called the "green zone" I'll try to find a link!

Well I've totally failed to share the link here but it's a really interesting listen and very encouraging that just getting out there is the answer! I think they must have been listening to Oldfloss !

[Annieapple in reply to Gwenllian1]

🍏Oh if you can paste us a link that would be great! OldFloss will certainly agree!! 😊

[over61andstilltrying Graduate10 in reply to Annieapple]

youtube.com/watch?v=hbfMVRu...(Not working as expected?)

I hope that this is the link. I have begun to listen. I have never heard of these podcasts before. Really interesting.

When I am doing easy cooking or washing up, I like to have something to watch or listen to. I am looking forward to hearing more. Already interested that Stephen Seiler says our heart rate should stay the same once we are warmed up and running along in the green zone. I think that even at what I think of as my easy conversational pace, my heart rate creeps up. Looks like I should be running more slowly.

All the very best with your slow comeback 😊🏃🏻‍♀️

[Gwenllian1 Graduate10 in reply to over61andstilltrying]

Thank you! That's the one! It's very interesting as a podcast. He interviews lots of different specialists in lots of different health fields. I found this one greatly encouraging because of his focus on consistency and getting out the door. I also must remember that 1 in five runs should challenge me a bit either by going further, by running intervals or by going faster!

[over61andstilltrying Graduate10 in reply to Gwenllian1]

Oh dear! I was hoping that I could continue three runs a week with one of my three runs being a longer run. Oh dear! In fact I tend to do one speed, one all easy and one easy but long. Time to garden, I shall listen later.

[Gwenllian1 Graduate10 in reply to over61andstilltrying]

Week that sounds about right because two out of the three runs are easy!

[over61andstilltrying Graduate10 in reply to Gwenllian1]

Perhaps a few words missing in your reply?🤔 About my 1 speed run. I have listened right through to the podcast. I wish I could remember more of it. Thank you for pointing me towards it. I really appreciated it and the positive endorsement of his green zone is so good to hear. I was interested to hear that after getting warmed up our heart rate should stay steady not gradually increase. Always more to learn, isn't there? Happy injury free running to you 😊🏃🏻‍♀️

[Gwenllian1 Graduate10 in reply to over61andstilltrying]

Yes, not sure what happened my response there! I was trying to say that if you are doing two thirds easy and one third harder you weren't too far from the recommendation! The podcast is interesting isn't it. As you say, so much to learn. I'm trying to do more frequent but easier runs at the moment. We'll see how it goes!

[Annieapple in reply to over61andstilltrying]

Thank you!! 🤩 Look forward to listening in due course!! 🤗

[MissUnderstanding Administrator Graduate10]

February has been a bit rubbish for lots of people. The weather really hasn’t helped and a chesty cold really isn’t what you want on top of that! A new month is a great time for a new start and it’s great you’re on your way back again,

You’ve done the right thing adapting your training. You’ll get that 10k when the time is right and it will feel extra sweet after the setbacks. Sending many good wishes your way!

Dydd Gwyl Dewi Hapus! 🏴󠁧󠁢󠁷󠁬󠁳󠁿

[Gwenllian1 Graduate10 in reply to MissUnderstanding]

I think we were at a similar place on the nrc 10k plan but I'm not exactly putting it aside, more stretching it out!

[Oldfloss Administrator Graduate10]

Good to see you back. I wondered where you were.. Oh dear, you have had a rough time. I am glad you are feeling better...

You are so sensible, slow and steady does it... and a fair few of us with you, moving back very slowly to 10K.. I am about to begin Week 5...using Magic Plan. It is good isn't it?

I am doing as you are , rest days, shorter runs and just doing it as it comes... well done you!!!!

Belated, .Dydd Gŵyl Dewi Hapus... We had Welsh Rarebit!! Delicious!! x

[Gwenllian1 Graduate10 in reply to Oldfloss]

At the moment my husband has a terrible cold so I'm really hoping I don't get it! Only just climbing out of the hole of the last one! And yes, I'm sure I'll get to 10k again. Might take me some time!

[Oldfloss Administrator Graduate10 in reply to Gwenllian1]

It will still be there...waiting for you. Hope you stay clear of the cold x

[Madwife60]

I share your pain. Managed a wheezy walk yesterday - only 2k - can’t imagine even a jog just yet. Whatever this virus is it is taking its time to go. Current plan is gentle daily walks and build up again. Can’t wait for summer

[Gwenllian1 Graduate10 in reply to Madwife60]

So many people I know have had a bad time with winter viruses. A friend was telling me about the 100 day cold the other day! I'm totally with you on summer. Can't wait for warmth and light and longer days.