The days are longer, the nights lighter...and the weather seems to be getting warmer, at least for some of us
The C25K Quest which has been up and running, ( pardon the pun) for a couple of months now, is proving to be very useful...but it would be great to see a few more new C25K Graduates joining in.
It is apparent from many of the posts which we reply to, that folk may feel a little lost after Graduation. It is tempting to move on too quickly after Graduation and quite a few folk feel that they take backward steps or are doing something wrong when things don't progress as they think they should.
This is a terrific place to find the advice you need, read other folks' goals, and to encourage each other as you move on to the next running adventure. Listen to some of the seasoned Graduate too, they are a bit further on in their adventures and may be able to give you more in-depth information
So please feel free to join in if you have graduated. We will be running these Quests every month, updating weekly, so don’t worry you can join in any time after Graduation, it doesn’t matter when it is even if it is just for the last week.
Also please join if you have graduated and are on the IC, We have found reading and supporting other runners when we are on the IC helps to keep motivation up and helps to still feel part of this community so if you are on the IC put your name down, we will support you all the way back to your first recovery run.
Here is the explanation of what the Quest is.
What the Quest is:-
The Quest lasts for a calendar month
You can join any time within that time.
The main 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.
We ask that you are a Graduate .
The main reason we ask this is that while you are doing the program your plan is very structured, so 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, ultimately, for a specific race
To add In Stretch and strength exercises
As you can see they are personal to yourself and it's totally your own choice.
Every week I will pin a new post where all the members of the Quest can talk about how things are going.
Our advice to you, is to make your goals achievable, as it is very easy to get discouraged if you aim too high. It is better to aim a little lower and feel great at the end of the Quest and add some more in for the next Quest. Motivation is at its best when you feel a sense of achievement through something you are trying to do.
Please don’t forget that all the forums are here for your benefit. They are set up to help with questions and queries as your progress on your running journey. Feel free to join any or all. You will find different levels of help on each forum, so well worth a look around.
We have the Bridge to 10K - this forum is for runners who need a little bit more technical advice than that, offered on the C25K.
healthunlocked.com/bridgeto10k
We have the Marathon Running and Race support.
Again this is another step up in the type of advice that is offered and it is there if you should ever need it.
healthunlocked.com/marathon...
We have the Strength and Flex forum, which is set up to help you with the NHS stretches and Strength workouts. Squats, lunges and the like are all in these programs.
healthunlocked.com/strength...
We also have the Active 10 which used to be called Walking for Health. It is a great forum for sharing your walks on your days off or if you are on the Injury Couch.
healthunlocked.com/active10
Please feel free to have a look round all the forums but also keep in mind we need your help for new runners, so you can support and encourage them on the C25K forum as they learn to run, so they can come and join us on these Quests once they have graduated.
So, please do come and join the Quest...Your Forum Needs You!
Happy running to you all... stay safe and stay running
Oldfloss, Realfoodieclub, & Roseabi. X.
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Oldfloss
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Hello Floss, this week I won't be able to run 'slow and steady ' I am about to run the second and third Stepping Stones podcasts with Laura, tomorrow's run is the 5K+speed podcast, this involves 6/1 minute runs of 165 steps a minute with 5/1 minute runs of 150 steps a minute. Worst is yet to come as next Wednesday I'm going to run theStamina5K+podcast.
That consists of 10 minutes of 158 steps a minute, then 20 minutes of 160 and finally 5 minutes of 165 steps a minute. Ha, that is not slow and steady, nevertheless, last year I did manage a few sub 35 minute 5K's, that stamina podcast must be around the same, well it is 35 minutes of running, that is about the 5k distance, the developers of that stamina podcast have rounded it to be 5K or very similar.
A very good Sunday morning to you Floss, I have just come back from my Stepping stone +5K speed podcasts run, I enjoyed the run, bit of a problem with the connection from my Smartphone to the headphones, so I had to run with the phone in my left hand, tomorrow morning I will go to the shop I bought the phone and hopefully the problem will be resolved, the headphones and the phone are fine, it's the connection. I will run the longer Stamina 165 steps a minute podcast on Tuesday, hopefully with the headphones on and not the phone in my hand.
Nice that the 165 pace is your happy pace, I think at that pace most people will be able to run a 5K in 30/35 minutes.
I’ve started here but not finished twice now - life gets in the way. So I’m making it simple for myself this month. I will get some of exercise beyond my daily routine at least once in every three days. This time I’ll do it. Teeth gritted already !
..and that is exactly why you will achieve anything you set your heart on..despite all the odds that might be against you...which is why I admire you so much
Great goals there,especially the strength and stamina ones..
We would advise at least one rest day between run until you have been running a year..I did not do consecutive runs until I had been running for two years...
The running legs are still newly forming and you are still, despite your runs, a fairly new Graduate..
The microtears need time to repair..and the risk if hidden injuries at this stage is high...best play it safe😉
I'm getting there! I ran 3x this past week and that's continuing to be my goal for this month. The weather is cooperating and the stinging wasps aren't out yet, which means I can run near my house and don't have to go to the Y to run. Today we had a thunderboomer, so I'm a little late getting out, but I hope to get there in a half hour or so to start out this quest right! Thank you for your support, OF! It means a lot to me.
I’ve been struggling a bit with my running and I’m pretty sure it’s more mental than physical. My goal for this month is simple and I know it’s achievable, it is to complete a ParkRun without walking.
Well done you..that's a simple reacable goal...just take it slow and steady..don't push too hard. Just relax...start really gently and let the legs find their happy pace.. x
Thanks. Update, this week I did the ParkRun in official time of 38:30, walked once for maybe 5 steps then talked myself back into running. I was a bit frustrated at the end because I know I could have done this without me walking..... one more attempt this month and I will achieve this!
I’m still on the IC due to infected toes ( second lot of antibiotics and strict orders to elevate and rest ) it’s been 5 weeks since I’ve completed a 30 minute run and I’m missing it so much. My June goal is to be given the all clear (don’t mind if I have to start the programme from the beginning again)
Enjoying reading about everyone’s progress though, will be joining you soon!
Poor you..a few of us are on the IC at the moment..so the company is good! Those toes sound sore and antibiotics..well brilliant though they are..they really zap me.
Your goal sounds to be a great one..and repeating C25K is great fun...many of have done so..all or bits of...mainly because there is no pressure, we can relax and know we can do it.
Feeling distinctly UNjaunty going into a new month... please can I have a month without a small mountain? So jauntiness is a great aim!
June means 30DaysWild, so that's my really my main focus for the month.
The other big excitement is a holiday at the end of the month in the Norfolk Broads, an area I know very little about and which may be quite challenging for running.
Running is altogether a bit unpredictable with a newly blind Google and much depends on what the expert opinion says and how she adjusts. There will be change to our outings. I signed up to run a 5k every week but am not very committed to that (no bling in it either...) partly because of GPS issues, but if I achieve 8 runs over the month, I'll be happy.
More time on my virtual river swim, with the goal of completing 3km total. The main motivation is somewhat tangential - if I go to the pool, I water my Dad's memorial tree there. June is the time to re-establish the swim habit because for a few weeks I'll still be doing the early morning station run (can get the swim done and home before I know what's hit me) - once the summer holiday timetable is in place things get a bit wobbly.
Same again with the yoga - 16+ days, no long breaks (ie no weeks off) and a focus on core work. And restorative! To include at least 4 online classes.
Love this..I think jauntiness may be my goal too..May has been a write off!
Your goals sound realistic and with so many changes for Google...it is going to be strange.
Virtual swims seem on track even if the motive is double..and getting your runs in before the Summer is important for you I know...
Yoga..yes...and restorative work...that is appealing for me..I am going to poach some of your goals if that's okay!
Your holiday sounds wonderful...I have never been there either, but I have this image of you running up and down the embankments and across the roofs of the moored boats!!!
Please keep posting your progress..we need you here to motivate and inspire our new runners x
Make 5k on Wednesday to accompany the Global Running Day and Jaojao's graduation. I managed it today with a bit of walking at the end so should be good to go.
Get to 5k running
Hopefully get to run outside for the first time if my allergies allow (I want to do a parkrun in August with my eldest.
Strength and flex
Help my youngest son train for his Junior parkrun that he wants to do in August too.
Obviously carry on running 3x per week : ) while somehow incorporating the training with my youngest.
Try and motivate my daughter into doing the parkrun with me and my eldest.
Hello Oldfloss - my June Quest is to slowly increase my distance and by the end of June I want to run a Park Run and seeing as my birthday is on Saturday 29th, I’ll aim for that one.
It may indeed keep you out of mischief and fit too..Good luck with all of those great goals.. the longer runs are my favourites.. the, just see where I get to, runs I can be out pootling along for two hours and the time flies by!
Well, I'm training for a 10k in London on the 21 July..so that's my quest ... That's also my birthday, so it's a morning run and then off around London to celebrate. I'm doing Ju-Ju's magic plan and it's all going well.
Great stuff...mix those consolidation runs up too.. 30 minutes..short.. and new routes and the lovely long routes that continue building everything up!
Just graduated and this is very useful to keep motivated! But keeping it simple for June and just focus on maintaining the three times a week as I’m in Italy at the moment and it’s hot and humid. Hoping that a return to England might help me work towards increasing pace/distance in July...
It does indeed.. although I am an early riser anyway...... I used to get up really, really early when running in the Dordogne and it was still warm..but quiet..just me and the Heron and the fishermen
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Week 1 - Escape to Exercise Quest. Feel free to join.
