⭐️⭐️Running is alone time that lets my brain unspool the tangles that build up over days.” — Rob Haneisen⭐️⭐️
🍏Quite recently, in the New York Times there was an interesting article written by a reporter, Dana G Smith, who covers personal health. She has been searching for the scientific facts about how exercise strengthens the brain.
Dana follows leading scientists who have linked exercise not only to cardiovascular health, but to brain benefits. Our running can improve our cognitive and mental health.
We know already how we experience the release of happy hormones the so called runners high, but what held my attention was how running and other high intensity workouts can also offer protection against neuro degenerative diseases.
When we run our muscles release molecules that travel to the brain via our blood stream and some of these have neuro protective qualities. We don’t only feel good after a run but we are helping to preserve vital parts of the brain against (or delaying the onset of) dementias and cognitive decline. We can also help ward off or treat other mental illnesses such as depression.
A good reason to put on those trainers and get out there! Time now to plan how we will fit our runs into our busy lives and stay off the couch this week. It’s been a joy to host the Quest this month. I find it hard to believe we are almost into May. 👋
If you are new to the Quest, here is the info !
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 do need 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.
Some 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 want to ..............
Every week the team will put up a new post and we can all chat about how we are doing. Your contribution here will encourage someone else.
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Annieapple
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🍏I am still aiming at 3 runs (two short, one long distance) each week, continuing with core strengthening & healthy eating. It has to be the Mind Diet after todays article doesn’t it!!🤣🤣
Kind of the same with me - 3 runs, with one being longer. Have discovered that I find shorter runs harder! Also am now strict about doing one set of my shoulder exercises at least once every day, and sometimes adding the others too. (And am noticing a slight reduction in daily pain levels.) Trying to begin (or fit in) tai-chi warm up every day.
🍏 Pleased there is improvement in your pain levels all due to you consistently exercising! Glad you able to do the runs hopefully the warm ups will also help lessen pain & prevent injury. Well done this is all not so easy for you at the minute!! 👏
I think I might have forgotten to post last week, but my goal/quests are:
- continue on my Runkeeper 10k plan. Yup I did, am in my 3rd phase of runs, with three 6ks now under my belt!
- start a new rowing plan (yup, I did start the 500m plan)
That’s it for now. But am pondering about a new fitness subscription. Once I finish my Runkeeper plan, I am pondering about replacing that subscription with a virtual rowing app subscription, which I am humming and hawing about. I am quite strict with any subscription services, having a maximum of 2 on the go, so it’s always a big decision. But it’s the rowing version of Zwift, so quite enticing.
🍏Runkeeper has certainly been brilliant for you! Well done on those 6K runs. Phew your rowing plan too … you are really energetic plus more in the pipeline 🤣 hard to keep up with you! Xx
Awwwh, and nahhhh … but thank you! I am so slow both in rowing (core challenged) and running (weight challenged) that any reasonable rower and runner overtakes me in the first 10 minutes of starting! 🤣🤣🤣 But all good fun!
As far as running goes, this month has been minimal BUT I've been logging all my walks and I've done at least 60km (probably quite a bit more as there were plenty when my watch battery had run out on me half way through).
As for the 10k plan, well, the plan has been modified so that I run 10k this month 😂 I've done 6.33km so far this month, will I reach my goal.....
(spoiler: I'm probably going home for a few weeks very soon so that should get me back to my routine)
You're doing a great job Annieapple and I loved the information about running. I've been enjoying the last 10 days or so after my engagement and been feeling really happy. I've still been running well, 70 miles so far this month and keeping that consistency. Looking forward to carrying on this week too. Every Monday is my school running club which I really enjoy helping out with. Children from Year 3 to Year 6 attend and the numbers have steadily increased since September. We visit different places and learn all aspects of running. It sets off my running week really well. The football season ends soon so I'll have Saturdays free to do more Parkrun tourism too 😊
Thanks for the encouragement! ☺️ How absolutely wonderful to be encouraging the next generation into running & the enjoyment of visiting new places!! Your consistency with your own runs in spite of all the excitement is amazing! So very well done!!!
Great post Annie. I've read something about this before, in total agreement about the brain benefits. This week has been much better for me. I'm well, hurray, I've done 4 short runs, 3 or 4k, prised in 2 S&F and now we're away in the Campervan, there's lots of walking happening too. Great to be positive at last. Hope to continue with short runs and daily walks this week.
🍏 it’s lovely when a plan comes together!Enjoy your campervan week away! Such a special time to engage with beauty, relax & get away from routine! Glad you are well now!! Makes such a difference xx
Usually Quest week 3 is my nemesis but I had a great one. The magic 10k goal finally got ticked off. I’ve been further before but not for months and months. Super pleased! The new PBs I set last week all got trashed on that 10k run which was another bonus!
I’ve still got a couple of weeks left of the NRC plan but I also need to figure out what my build to 10 miles will be for the HU event in May. That’s a priority for this week, since it totally dropped off my radar last week!!! I’ve done pretty well with everything else. Those are just carrying on.
So here are my goals…
🏃♀️Come up with 10 mile build plan!
🏃♀️3 runs a week-non negotiable (except for illness/injury!)
🏃♀️Strength, stretch and swim
🏃♀️Eat more mindfully
Thanks for keeping us on track and have a great week everyone!
🍏You are on top of your game Miss U ! Well done. You encourage and help us all to keep going with ours! We appreciate all the work you do around the forums to keep our runners, running! 👏🤩
Thank you! This morning it feels the game has fallen off the table and some of the pieces have gone under the sofa…. No coffee! 🤣🤣🤣.
Once normal caffeine service is resumed, all will be well. Usually this morning is a gym class but that’s cancelled. I think I’ll head for the local deer park and try the hill workout my Garmin keeps suggesting and I keep deleting!!!
hi Annieapple. I’ve been very lax with my running lately, only getting out once or twice a week. No excuses really just ‘excuses’. My Quest is to run three times a week and start my plan for the Cardiff Half. Not till October so should have plenty of time to train ( she says hopefully).
🍏😁 It’s a lovely feeling when the main goal is a bit further away & we don’t have to stress! Time to plan and execute how you will achieve the Cardiff HM … a wonderful long term quest. The London Marathon had such inspiring stories to encourage us all. 3x a week runs are a great discipline. Enjoy! ☺️
I didn't report in last week which perhaps speaks for itself, alas. However, as the end of the month hoves into view I need to go get that puffin medal so a 5k it will have to be this week - and I could do with a run around my local wood in the next day or two as the Forestry Commission have some disturbing non-forestry plans for it and I want to be on top of the situation on the ground before going to 'consultation' (ha!) events later in the week. Yoga pretty much fell off a cliff, don't really know why, but have been busy, busy., getting ready for visitors, and then entertaining them happily involved quite a bit of walking.
Plus need to check what we need to have ready for the solicitor re: will/trust.
🍏Amazing how life happens and running has to take a back seat sometimes. However that’s why I love questing it’s always a subtle reminder to keep focused on the goals we set ourselves even if we have to adapt them. You definitely need that Puffin badge for me!! Do post it with a photo! Wonderful you were able to walk with your visitors! Enjoy your this week!
hi Annieapple ..please can I join your quest…my quest is to get out at least once this week to go look for my mojo…anyone who wants to join me is very welcome xx
🍏Ooh I like that Quest!! You will enjoy Juju as it’s so well planned out. Enjoy your park run! Do let us know how this all pans out in a post! Well done on setting the goals!
Hello...here I am, late again and I thought I had replied to this , but that must have been on my head!
Well... a manic end to last week and right up until Sunday evening... I did get runs in! Not far, and slow and steady but I got them in. I got a lovely one in on Sunday, only 3K but super!
So... hopefully, my quest continues.
Three runs a week.. as and where it is possible. I will not be giving myself a bad time, if the runs does not happen.
I would like to maintain the distance of around 10K, or 60 minute plus runs on a Sunday when it is possible... having reached 10K again I enjoy that distance, and length of time and am looking forward to the HU virtual run.
I am still, always aware of the three As, so the runs are there for me... as and when !
Daily exercise routines continue and my focus on core strength is still high on the list... My resistance bands are out of their bag now too. Great fun... I keep my light one in my pocket and use it when I have the chance!
Relaxation is paramount too. Mr OF has found some times over the last week a tad stressful, so it is essential to keep myself calm and not in overthink mode. T'ai Chi is a great support for that !
Weight is going on, but so slowly, but again... I am patient.
🍏🤗Never ever too late to Quest! It’s there in your lifestyle, heart and mind very obviously. Your capacity for adapting never ceases to amaze and inspire me Floss!! Relaxing is SO important and yet like you many of us need to make it part of our Quest so that we don’t become caught up in the tyranny of the urgent! Maintaining 10k sounds easier than it is for you with your time constraints with little runner and Mr OF. Again we admire you for making it happen. Lots going on here Floss especially core strength! It’s my morning mantra.. core Annie core… 🤣❤️
Week 1 of Ju-Ju's Magic Plan in the bag, with parkrun this morning as planned 😀. But I think I might have 'cheated' because when I ran the 5.5k at the start of the week, I hadn't actually intended to start the plan, but just tacked about 1km onto the end of my planned 5km, after walking for a couple of minutes. This was just because I found myself further from home than I had thought, so decided to run some more! This leads me to a newbie runner basic question: is it the aim (with all these various running plans) to not stop at all? That was the emphasis for C25K and I have managed it so far on all my runs, but I do wonder if I'll get to 10k without stopping! Some coaches tell you to slow down or speed up, but no-one talks about stopping......
🍏 There is no reason why you can’t stop & walk for part of it. You are in control of your runs after C25K . However if you are aiming to run a certain distance as in a plan it’s best to it all running BUT like C25K you can repeat runs , you can repeat weeks until you feel comfortable with that distance. At the start of Couch you would never have believed you could run for 30mins… so it is with Ju Ju & 10k … you will surprise yourself! If you add in strength & flex it really will help too! Relax & enjoy it.. take all the time you need! You really can do it!
Well done on your Park run and finishing week 1 of Ju Ju!! Magic! 🤩
Good question! I think most of us question whether we’ll get to 10k at some point, and not just whether we’ll get there without stopping! We usually do though. I’m sure you will!
You’ll get a range of opinions on this and the most important thing is to decide what works best for you. When I do long runs, I often pause to take photos, have a drink, look at the wildlife, change my podcast, tie my shoelaces, catch my breath if I’ve accidentally sped up… To me, that’s just a realistic part of doing a long training run! Trail runners often walk up steep hills because it’s more energy efficient than running. I might think hard about whether I was ready to move on if I’d really struggled but there’s nothing wrong with walking if you want to and for me, it wouldn’t be a reason to repeat a run. It’s my personal opinion that couch to 5k gives an unhelpful impression that walking during runs makes then a failure and only continuous runs really count, which is nonsense. This week, I ran 8k with some walk breaks five full minutes faster than when I ran it two weeks ago with no walk breaks. Which was the better run?
You might want to read about jeffing which is a run-walk strategy that many runners use really effectively. It’s a nice way to run!
So just aim to enjoy your runs and run in a way that’s enjoyable. Walking is totally fine. Running all of it is a good aim but don’t let that make you feel like your runs are any less valid if you have some walk breaks. I’d just see how you get on!
Thanks for the advice Annieapple and MissUnderstanding it's great to just discuss with other people and see what more experienced runners do/think. And I've seen mentions of 'jeffing' and assumed it meant the same as 'effing and jeffing/blinding' so I'm going to have to look it up now! I just imagined lots of very sweary runners out there... 😂
To be fair, I’ve had a fair few sweary runs in my time too! 🤣
Seriously, thanks for asking the question and it’s been really interesting thinking back over what I’ve done with training plans since couch. I’ve had a nice time reminiscing!!
Thinking about (randomly!) the penultimate week of the Magic Plan as a helpful illustration of my thinking. If I walked a bit during a mainly fine 9k run, would I repeat it or think that was a big deal in any way? My answer to that is a resounding no!! If I’d run 8.6k and run out of time to carry on, would I count that as my 9km run done and move on to the next week? Definitely yes. If I’d battered on without any walking and found my 9k run really hard (even though I still completed it) would I still move on? That’s the hardest one. Some runs are just like that and the next time it’s better. I think I’d say “probably” but I’d definitely be giving myself permission to cut short the next week if I needed to and I might take a cut back week if I was getting a bit tired. Others will definitely disagree with me here and that’s totally ok-its all about us finding a way to run that works for us (caveat about sensible distance increases, taking injury risks seriously obviously!).
I think this is the biggest difference from Couch to 5k which is a clearly defined programme of relatively short runs. When your plan has you running 18km in total over the week, walking for a bit of that is totally insignificant, and even then you’re still covering the distance. Plus, it’s supposed to be fun!!
You’ll find your mindset changes with experience. It’s an exciting journey to be on! You’ve already started with that great 6km run of yours!
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January Questing week 4
💥🏃♂️🏃🏻♀️ The April Quest Week 2 🏃🏻♀️🏃♂️💥