JULY QUEST 2024: Week 2, how's it for you?

[Yesletsgo]

Hello Questers one and all! Here we are in Week 2 of July 😊 the weather is still cool enough to run without turning into a sweaty mess, England are still in the World Cup and change is in the air. Are you finding your way through the canyons of life and swimming in the clear waters of progress?

With all this the question is – how is your running going? Are you caught up in the feel good factor or do you just want some sunshine? If you set yourself goals last week are you working towards them or is life getting in the way?

If you didn’t join in last week it’s not too late to tell us your own Quest. If you’re new to it the details are below.

My own Quest is all about consistency. I’ve managed three runs this week so that box is ticked.

The other goals were to run another 5k and another longer run. These are still on the list.

I’m off on my travels again this week, several long days of motorway driving ahead so I’ve given myself permission to not fret if I don’t run much while this is going on. I read an interesting article about when it's good to step back from endlessly striving to achieve fitness goals so I'm taking heart from this:

theguardian.com/lifeandstyl...

To make up for it the revised goal is to walk a couple of km every day I don’t run. Must remember to keep the watch battery charged to keep an eye on that!

So, be sure to keep us updated with your progress! This is a lovely time of year for those of us who run outside, let’s make the most of the respite from the heat and enjoy it 😊

In case you haven’t taken part in the Quest before, here’s what you need to know…

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.

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

You 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.

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 ..............

Soooooo...let us know your progress and we'll encourage, congratulate and sympathise!

🏃‍♂️🏃‍♀️🏃🏃‍♂️🏃‍♀️🏃🏃‍♂️🏃🏃‍♂️🏃‍♀️🏃‍♂️🏃🏃‍♀️🏃‍♂️🏃💨💨💨💨💨💨🥇🥇

PS Thought for the week - No pain, no pain. Run safe and enjoy it

[GoogleMe Graduate10]

Week 1 done here and cautiously optimistic:

1) Didn't get any running in which was disappointing but caring responsibilities... Put my togs on enough times!

2) Bang on average of 10 minutes a day brisk walking so far - aided by our evening walks around welldressings, and a mix up over start times for a show, so we had a nice walk in the time between arriving and going in.

3) Yoga - have gone for the yoga for sleep programme to start with which is going nicely. Had a bit of a break the last few days but will be back on it this week. It's only a short programme so when that's done, I'll make a start on another.

4) Have investigated pelvic floor exercise guidance/reminder apps. Not installed yet.

[Yesletsgo Administrator Graduate10 in reply to GoogleMe]

Never mind about the running, life intervenes, doesn't it? If you got all dressed and ready console yourself that it's the thought that counts. Caring responsibilities use a lot of energy, both physical and mental. Make sure you manage to get some time for yourself, easier said than done (easy for me to say but I speak from both personal and working experience).

Well done on the walking, a great way to clear the head as well as the exercise aspect

The yoga sounds great, sleep is so important.

You're well on the way with the final goal - preparation is everything

All in all, sounds like you're well on track, fantastic!

[GoogleMe Graduate10 in reply to Yesletsgo]

Thanks, those are helpful words. Sometimes I can think there's technically time but it is a demand that would be too much. It's frustrating to have so little social life and physical fitness activity in order to cope with my own health and that of others for whom I'm responsible... but I am blessed to be able to carve out time with MrGM (those evening walks this time of year are wonderful)... and of course, coming to the forum is part of it too!

[Folkylass Graduate10]

Hi Yesletsgo. Lovely post and photo!

So for my second week of my quest it’s a continuation from last week. I’m hoping that I can do more than I did last week as I only ran once and then it rained.

🌻Continue to run as much as I can.

🌻Incorporate more walking.

🌻Be more determined to succeed

🌻Keep looking for the positives in everything

Happy questing everyone! 🙋‍♀️xx

[Yesletsgo Administrator Graduate10 in reply to Folkylass]

Just doing more than last week is a great goal Folkylass , so simple yet such potential! Running, walking, determination, positivity - yep, just manage a little more than last week and you're set

[chrisl72 Graduate10]

Hi Yesletsgo , well done for achieving your goal of three runs and thank you for hosting again this week

I've been plugging away and managed to keep my consistency going this past week, working through "2 weeks to go" in my 10k plan. It's been a long time coming! I hit my running target and got a couple of workouts in.

I tentatively have my 10k PB attempt in the diary towards the end of next week.

So another week of 3x runs plus a workout or two will get me solidly on the way to that objective.

Best of luck everyone with your Quests!

[Yesletsgo Administrator Graduate10 in reply to chrisl72]

Thanks, well done to you chrisl72 on the 10K progress. It's so satisfying seeing the ticks gathering on the plan and feeling yourself improve with every run I got as far as '4 weeks to go' then my travels interrupted my progress, so it's there, staring at me every time I open the NRC app 😂

Well done for hitting your workout and running targets, you're flying. The 10k is so close you can practically feel it! Fantastic

[chrisl72 Graduate10 in reply to Yesletsgo]

Thank you Yesletsgo ! Hopefully you will be able to pick up your 10k plan again when time allows

[CBDB Graduate10]

“canyons of life“! I like that!

I have achieved my goals for the first week of July:

- I said I was going to run twice, and I ran three times

- I said I was going to row twice, and I towed three times

- I did a couple of walks

- and I now regularly use my standing desk

And that’s it! So going well! Pic is of my virtual row today, whilst trying out a free version of a rowing app that combines Google maps with rowing. Fun! I travelled through Iceland!

Virtual Row

[Yesletsgo Administrator Graduate10 in reply to CBDB]

Fantastic CBDB , you are smashing your goals! Pat yourself on the back from me

That virtual rowing app looks good, my pic is the Corinth Canal, maybe you could have a row down there (not advisable in real life, don't think the traffic controllers there would approve at all but a girl can dream, can't she? 😂)

[CBDB Graduate10 in reply to Yesletsgo]

🤣🤣

[Fionamags Graduate10]

Thanks for the lovely post Yesletsgo. Hope ur travels allow for a bit of running.

Week 1 was not a goer in the end. Having had Covid the week before, I ended up being sensible and taking another week to rest and recover. I went out for my first run today to see how I was feeling. A very slow 30 minutes in lovely sunshine with a cool breeze. Lovely!

But I did notice that I’d lost some fitness - it took longer than usual to settle down into comfortable breathing and pace definitely needed to be kept slow. This made me realise that I need to revisit my goals and not push too hard too soon. So…..the revised goals are

🏃‍♀️run 3 times per week at whatever duration is comfortable

🏃‍♀️increase distance in quest week 3 if all well

🏃‍♀️forget about smashing through 40 mins for 5k - that’s more realistic a goal for next month.

Happy questing all!

[Yesletsgo Administrator Graduate10 in reply to Fionamags]

Thanks, and I hope you're feeling better

Very sensible to allow yourself to rest post Covid Fionamags , there's absolutely nothing to be gained when you're getting over such a nasty infection. Slow and steady and maybe extra rest days to gently get back to where you were before.

Shorter runs are a really good idea, taking away the pressure to run a certain pace or distance. The time to increase these is when you feel recovered. For now, just take it nice and easy and you'll soon be back to 100%.

[Oldfloss Administrator Graduate10]

Hello! Beautiful photograph x

Lots of canyons around and few really deep ones last week, but, always. I am finding the, 'clear waters of progress'. They may be hidden under a few weeds, but they are there,

SO:

Still regular exercise routine.

Still running, Week one of the NRC 10K plan... and finding it a whole lot of fun as a motivator, Making a change from using Magic Plan.

Shaking things up still... I ran on Monday this week ! 10K plan Week 2 begun.

Goal for this week: Adding a few more upper body strength exercises and increased focus on my mind exercises,

Happy questing everyone.

[Yesletsgo Administrator Graduate10 in reply to Oldfloss]

Thanks, I can't claim credit for the photo, it was Mr Y (I'd broken my phone a couple of days beforehand 😱). The Corinth Canal was one of the most spectacular places we've seen.

It's the weeds under your rudders you have to look out for, slowing your progress and generally adding to life's aggravations. Slow and steady is the key, as always.

The NRC 10k plan is great, particularly the early weeks. Probably going to give it another go myself come the autumn. Glad to hear you're enjoying it and getting on so well.

Great idea about the upper body strength exercises, and as for the mind...it's the most important muscle of all, isn't it?

Happy Questing Oldfloss

[Oldfloss Administrator Graduate10 in reply to Yesletsgo]

I love the idea of me, having, weeds under my rudders !

[Yesletsgo Administrator Graduate10 in reply to Oldfloss]

😂

[MissUnderstanding Administrator Graduate10]

Morning  Yesletsgo ! Thanks for sharing that super article. So much of it I agree with-streaks and daily workouts have never worked well for me. Too much headspace on the streak and not enough on the big picture goal. Taking unplanned rest days, adapting the training plan, cutting short runs and not feeling bad about it? All signs of strength.

I’ve had a tricky week this week and not felt 100%. I didn’t manage my long run but I did run three times. I’m not sure whether I’ll repeat this week or not-I’ve got space before my race day to take two weeks out. This week and next week on the plan are very similar-it’s only the long run to think about so will see how that goes on the weekend.

Despite that, the runs I’ve done have been good. The highlight was a super speed run (“Stronger Faster”) which I extended to top up to 8k. The pattern was 3 mins of 5k pace followed by 4 x 30 seconds of mile pace, all repeated three times. The 5k intervals were really tough-that felt like an eternity but the short ones felt amazing. My Garmin loves intervals and it’s decided my VO2 max is increasing for the first time ever and I’ve got productive. I know it’s meaningless really but I’m still pleased!

I’ve done some strength-more low key than usual but I’m taking that as a win. So all in all, not too bad for a bit of a dodgy week. Goals are staying the same.

🌼 Keep going with the training plan, three runs and a speed run every week

🌼 Two good strength sessions a week and look for a programme to follow in the gym

🌼 Look for a summer half marathon at the right point in the training programme

Have a great week everyone!

[Yesletsgo Administrator Graduate10 in reply to MissUnderstanding]

Glad you enjoyed the article. It's so refreshing to see it acknowledged that constantly pushing yourself isn't always the best or most enjoyable way to go.

That interval run sound tough!! Maybe I'll try it 😂

Good to hear you're keeping up with the strength. Your training plan and gym sessions will really build you up. Hope you find your HM, let's hope it falls on a day when it isn't too hot!

[Xmrkn20 Graduate10]

My quest came to a sorry end on my second run of week 1, when I did something to my calf. Very sore and limped home. Have rested and done gentle walking and it is finally feeling back to normal. Plan is to do a very slow, gentle and short jog later, with a compression sock, to test it out. First sign of a twinge and I'll leave it a few days.

🤞🤞

[Yesletsgo Administrator Graduate10 in reply to Xmrkn20]

Ouch! That isn't what you wanted to happen!!

Rest, ice, compression, elevation and maybe a few painkillers should help, if not make sure you get proper medical advice. Let's hope it sorts itself out and you can get back to your runs sooner rather than later.

Good luck!

[Mummycav Administrator Graduate10]

hi Yesletsgo ..my aim is to get a run in…just one run would be a treat!!! I’m praying it will be today or tomorrow x