W3 Rebooted: Give that Man a Cookie :-) - Couch to 5K

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W3 Rebooted: Give that Man a Cookie :-)

sallenson
sallensonGraduate

A broken night's sleep. Some buzzy nocturnal insect threatening my head. A dream involving my in-laws, a client and the cast of "The Good Wife" in some protracted legal battle and I was exhausted. Though Kalinda did take a baseball bat to my sister-in-law, so there's some justice in the world.

Then a dig against my left ear and some gravelly voice saying "C'mon, big boy, you know you want to..." It's my left knee. It wants to get up and run around. It's 6:30. My knee is stoopid.

But I'm kind to my knee these days and do what I'm told. A cup of tea and an appropriate running quote:

“Now bid me run, and I will strive with things impossible.”

Shakespeare had it easy. There weren't kilometres then. Or an app. Or running. He just wandered around London's South Bank with a quill and some parchment and then sat in Starbuck's all day.

So. Week 3. I remember Week 3. It was the week that seemed to involve actual running for the first time and the first week that felt really tricky. Stupidly I'm a bit nervous. But tea and the playful, puppyish enthusiasm of my left leg give me no choice.

Up to Sheepstreet Lane today. Long and straight, with a gradual incline on the way out. Turn around at the top and it's all faintly downhill. Cheating perhaps, but easier. And I love my knee. And so far my knee loves me too.

I do have some 160+ BPM tracks on my playlist, but I'm starting with the slower and familiar to wake my legs up. I walk along with LedZep. "Ten Years Gone". Again. Creature of habit. I concentrate when I've set the tech going. So this is in A major, right? So that awesomely brilliant opening bass guitar line from JPJ goes down to an F natural, so that's a d minor chord in A major. But there's an added 9th in there too. Woteva. It's a fantastic track. I silence my inner musical nerd, tho pianoteacher would probably give me some better analysis :-)

Laura gives me some advice about not bouncing. Sound. I check my form. Up straight, shoulders relaxed. Hips forward. Apparently Bill Bowerman's (US track athlete and founder of Nike) top tip on hip position was to go for the angle of "deepest penetration". I'm sure I don't know what that means, but you probably couldn't get away with saying that these days. Sounds a bit rum to me.

"Ten Years Gone" has segued into "When the Levee Breaks". The biggest, baddest, most sampled drum sound in all of rock music. Wowsa, blimey. Blimey those lads couldn't half play good.

90 seconds done. Into my first 3 minute run. This is my first extended bit of running all week. Feels okay. No niggles. I'm using my arms properly now.

Top tip: Think of your arms as your accelerator. Where your arms go, your legs and feet will follow. So pump your arms a bit. Relaxed shoulders. Elbows back like you're jabbing someone behind you. It works. My feet follow. Feels good now.

LedZep give way to The Buzzcocks. "Autonomy". BPM in the 160+ zone now. What a great little band they were. I remember the summer of 1978 on the West Coast of Scotland, off Oban, listening to nothing else than "Another Music" and reading Middlemarch. What a peculiar child I was. In the rain. Cycling around in yellow oilskins and spinning for mackerel.

The The's "Dogs of Lust" has given way to The Adverts "Gary Gilmore's Eyes". I'm in the zone now. Pattering along. Not pacey, but fast little feet. Not out of breath, but a bit sweaty. Feeling grand. And a nice quiet road on a warm Sunday morning.

Last three minutes. Squeeze now. "Is That Love". Another cracking band and a great little song. This is for you roseabi xx

And almost before I know it, we're done. A W3 run revisited and bagged up. Feels good and feels so much more relaxed than it did in, what, May, when I did it the first time. When it all started with a single step.

So if you're in Week 3 now, or about to start it, or in Weeks 1 or 2, or even way beyond that, I leave you with a little thought from Martin Dugard:

"All runners announce their entry into the sport with the most basic athletic action: a step... A splendid step, a quiet step, a lonely step; born of some inner dialogue, some longing to be different, to be—not the best—but at least better. The step takes less than a second. Doubts are silenced in that whisper of time. Lives are changed."

Let's go out there, every one of us, and change our lives one little step at a time.

Happy stepping to all and see you in Week 4 xx

46 Replies
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jennitricot
jennitricotGraduate

Love the thought from Martin Dugard, is it part of a bigger article or book?

sallenson
sallensonGraduate in reply to jennitricot

amazon.co.uk/Be-Runner-Raci...

It's a book. I have a Kindle version that doesn't seem to be available in the UK. Not sure why. It's a good book and he's a proper writer too xx

roseabi
roseabiAdministrator in reply to sallenson

Looks good, a pity it's not kindle-able..

jennitricot
jennitricotGraduate in reply to sallenson

Thank you! X

misswobble
misswobbleGraduate

All I need to run is Levee!

“Cryin won’t help ya, prayin won’t do yer no good” That’s running right there!

... and on that note, I’m hitting the trail 💪👍😃.

sallenson
sallensonGraduate in reply to misswobble

Off ya go, hon!! Happy fast steps!!

A-when the levee breaks, mama, you got to move, a-woo-hoo

xx

misswobble
misswobbleGraduate in reply to sallenson

I love this track. I adore it. I think that “woohoo” is a nod to Howling Wolf. I thought I could hear some John Lee Hooker in there too. I thought I heard heard Little Feat too at one point but maybe I imagined it 🤔. It’s just the right tempo for a slog through the woods

I’m gone! 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

sallenson
sallensonGraduate in reply to misswobble

A run with no LedZep is a run wasted babe xx

misswobble
misswobbleGraduate in reply to sallenson

Too right 😃

I baked! Regretting it now Too much bread, too many muffins 🙄

sallenson
sallensonGraduate in reply to misswobble

Dear Lord!! Soul mates. I've got a tart, two loaves and scones lined up. Oven going full tilt. If I don't run, I bake... xx

roseabi
roseabiAdministrator

What a lovely post - just the sort I like to read!!!! Well done, that man, you earned that cookie. "Legs up with a book and a drink" 😊 xxx

sallenson
sallensonGraduate in reply to roseabi

Absolutely!! Maybe a bit of baking first tho xx

Tasha99
Tasha99Graduate

Excellent work again! You’re powering through C25K this time round. Brilliant!

sallenson
sallensonGraduate in reply to Tasha99

Feeling good out there, hon. Really really good. W4 on Tuesday. Here we go again xx

Dee_N
Dee_NGraduate

What do you do for a living? You write really well. Very engaging posts, they make me laugh every time. 😁 A runner that bakes! Sounds like a healthy balance to me! I’m not really a baker though I do LOVE food and cooking. People that don’t are weird! 😂xx

sallenson
sallensonGraduate in reply to Dee_N

I'm a management consultant. Whatever that is. Think flipcharts, spreadsheets and shouting :-) I'd be happier being a runner who bakes a bit. And posts things on here.

I need to go see to the oven - some walnut and apricot bread is calling to me :-)

Dee_N
Dee_NGraduate in reply to sallenson

I wouldn’t have guessed management consultant!! Haha! Oh yum!!!!! Well jeal!! 🙈🙈🙈

sallenson
sallensonGraduate in reply to Dee_N

Sounds like you're having a good time with W6. From R3 it's all cruising to the podium. And cake. You'll smash this. I'll plod along in your slipstream until my knee's back to normal then we're alongside each other. I'll bring baked goods :-)

Dee_N
Dee_NGraduate in reply to sallenson

Well can you then motivate me for w7 r1?! Still trying to coax myself into going out in the drizzle izzle this morning! 🙈 Can’t believe you’ve baked bread and I’ve barely moved!! 😬

sallenson
sallensonGraduate in reply to Dee_N

It's the same W6R3. All of W7 is the same. And you've done it once. Nothing to prove now. Just nice and slow and gentle and it's another one ticked off.

C'mon. It's only drizzle. You only get wet once. And if you're not a potato you won't swell up.

C'mon. Your legs really want to run around for a bit. That first little step, remember? Go out and be the best you that you can think of.... xx

Dee_N
Dee_NGraduate in reply to sallenson

The fact that it is the same as w6R3 is what scares me!! 😱 It was really hard!! But you’re right I CAN do it because I’ve done it before! Besides I’m looking forward to hearing MJ’s beautiful voice again 😄....here goes! Thanks matey!! 😘

sallenson
sallensonGraduate in reply to Dee_N

You ain't no potato, hon!! Osmosis-free and proud!!

Dee_N
Dee_NGraduate in reply to sallenson

Screw osmosis!! Lol

sallenson
sallensonGraduate in reply to Dee_N

We're an osmotic-free zone here!!

GoGo_JoJo
GoGo_JoJoModerator

I love the idea of Shakespeare sitting in Starbucks all day 🤣🤣🤣

I'll match your peculiar child with my poor little mite embroidering and learning to write in Elvish 😂

I might not like your musical heroes but it's amazing what a song from the past can bring back. 👍😁

sallenson
sallensonGraduate in reply to GoGo_JoJo

We're all happily weird in our own specials ways, hon xx Meep meep xx

Great post Stephen, so pleased you’re getting out there and doing it! 🙂👍

sallenson
sallensonGraduate in reply to David_G

Me too, David. Me too. 5 more runs to top out the rehab.... :-)

Brilliant writing, thank you for that lovely post !

sallenson
sallensonGraduate in reply to HillsEverywhere

No probs!! I'll try and keep it up!! :-)

Great quote, thanks! Glad things still seem to be going well...🤞👍😊🏃‍♂️😊

Was very impressed that your left knee could even reach to dig against your left ear, but my “Running Free of Injuries” book has just arrived - so I now know even shin stretches are an unlikely possiblity! 😂😂

sallenson
sallensonGraduate in reply to mountaindreamer

I may have dreamed the ear/knee thing. It seemed real at the time tho.

Dramatic licence? Me?

Hope you're learning loads from Paul Hobrough and have tackled some of the exercises xx

Runip
RunipGraduate

So...does this mean that I can jab people with my elbows and claim it's running practice? #hopeful

sallenson
sallensonGraduate in reply to Runip

Of course. It's mandatory if you travel on the Tube in Central London :-)

Serious point tho. We don't use our arms properly. They really do work as accelerators if we use them right :-)

Fabulous450
Fabulous450Graduate

Love your post Sallenson! Thanks for the top running tip too! Fantastic! Well done you! ❤️

sallenson
sallensonGraduate in reply to Fabulous450

Arms. The great resource we don't use. We can move our arms faster than we'll ever move our legs. And if we pump with our arms our feet follow. It works. It really really works. Especially on hills with little fast steps. xx

Fabulous450
Fabulous450Graduate in reply to sallenson

I’m going to remember that one! 🔊Move those arms! 🤣 Thank you! 😍❤️

Runip
RunipGraduate

I've never noticed what I do with mine when running, which proves your point. I'll pay attention next time.

sallenson
sallensonGraduate in reply to Runip

Just as long as you don't flap around like an orangutan, I'm sure you're fine :-)

Jenny567
Jenny567Graduate

Thank you. Reading this was such a wonderful, upbeat start to today. Glad to hear you are back out there.

More power to you elbows ! (and your knee)

You’ve inspired me to add a couple of tracks to my running playlist too.

sallenson
sallensonGraduate in reply to Jenny567

Cheers, hon!! You can never have a playlist that's too long. Or maybe you can. I do get quite obsessive with mine. * rocks backwards and forwards a bit * :-)

There's an inference that although there was no running, app or KM's when Billy was around, that Starbucks was! - Once I was past that, the thought of running around to "a mid summer's night dream" is quite appealing... Not sure about MacBeth tho!

As always mate, good to have you back and getting back to your previous running greatness!

sallenson
sallensonGraduate in reply to LoungeLizaard

Wasn't Starbucks invented by Chaucer as a way of fleecing pilgrims before they went off to Canterbury? :-)

limberlou
limberlouGraduate

Hah! Your talk of Gary Gilmore’s eyes has just brought an old memory to the surface. My first hubby and I were friends with Gaye the bassist from the Adverts, back in the late 70s, before my eldest son was born. I seriously thought she was dead years ago ( Due to sticking anything she could find into her arm at the time). We drifted apart when she spiralled downhill and we weren’t keen on her being around our kids. I think she went to Art College in Torquay?? Possibly?

Then a few years ago I picked up a Woman’s magazine, in a dentist waiting room, and there was an article entitled something like “ How I turned my life around” and there were 4 different women featured, 2 of which I knew!!!

One was Gaye,who was born in Bideford, the next village to where I live, saying how she’d dragged herself up from the depths and is now working in Social Services!!!

And the other was a girl I went to school with, now an actress, who had ended being featured on How Clean is your House, as her house was so bad her daughter wouldn’t take the kids round to visit,

What are the odds of me knowing 2 out of 4 of them??

sallenson
sallensonGraduate in reply to limberlou

Blimey!! You shd hang around in dentists' waiting room more often. There's a world of re-discovered fame waiting for you. Oh, it'a a good song too :-)

limberlou
limberlouGraduate in reply to sallenson

Oh yeah, several claims to fame me... not least was when my daughter Lol and I were in James Mays miniature railway build from Barnstaple to Bideford.( and I nearly ran him over the week before when he rode his bike straight out from the Tarka Trail onto a road!!!!)

Unfortunately people stole some of the car batteries, which were dotted along the Trail, and some of the track too and even some of the brooms also( to sweep the track level before laying the Hornby train track), which held things up. Also by the time they had gone round Fremington Quay about 3 times so the TV people could film them for the series... it meant they didn’t get to Instow where our part of the track was until about 2.00am. And by that time my desperate daughter was weeing behind a van as the pub and the public loos were all closed 🤣🤣🤣. So they called it a day just as they got to us and didn’t continue on to Bideford.

But we had a fun day!!

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