JAUNTY JUNE QUEST ...Week 2...

[Oldfloss]

Hi again everybody...

Well.... one week in and how are you all doing?

The weather is really changeable ... one moment sunshine..the next hail or torrential rain... BUT, we will not be deterred from our running

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

There are at the moment, loads of posts coming through from folk who Graduate a while back... their stories are well worth reading... !

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 programme 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.

[JaoJao]

Yep still on track for 3 runs a week. As you know it was my first park run this morning so I’ll be getting at least one variety performance run in every week 😊

Thank you for this initiative x

[Oldfloss Administrator Graduate in reply to JaoJao]

Thank you again!!! I replied to you on the Graduation post...

Staying on track for those 3 runs is a great plan... well done you!

[backintime Graduate]

I'm here !

Still running 3 times a week, 3rd week of consolidation starts today after I get my backside out of bed (for the 2nd time today).

Got my 5k for jaojao's graduation run done, so I can check that off my list.

Checked out the strength and flex podcasts on the train, but have been seriously lacking for time this week. Haven't quite gotten the motivation to get up at 5am on run rest days yet. It may come.

Worked out a nice 1k lap around my village (0.97km) for when I can breathe outside again...it seems to be getting better but that could just be the rain "grounding" all the pollen. Still a bit crackly when I breathe in the night.

[Oldfloss Administrator Graduate in reply to backintime]

Go you..taking it steady...great goals! Glad the breathing is easing too..😊🏃‍♀️

[backintime Graduate in reply to Oldfloss]

And as of this morning, I can cross actually running 5k off my list : )

[Curly44 Graduate]

I’m starting today to consolidate my 30mins runs and have a parkrun next sat. Is this right for the Quest?

[Oldfloss Administrator Graduate in reply to Curly44]

Brilliant...that is great...30 minute runs...some short too and some new routes maybe? Mix it up?

[LiisaM Graduate]

How did you know it was raining here, too?! Splish, splosh is right! I am waiting for noon, as the rain should have stopped by then. I have run every other day and my goal is to continue to do that. Am doing well and glad you've been there, OF! Thank you for all you do.

[Oldfloss Administrator Graduate in reply to LiisaM]

Sunny here now.. and hopefully it will shine on you! You are doing really well keeping the running going.. well done! Just getting the runs in as and where we can is what we need

It is lovely to be here for you my friend xxx

[lexiemcd Graduate]

Last week I did my three 30 minute runs - this morning I tried some interval running after buying a Gymboss at the weekend. Three x 10 minutes of running with 3 minute walk resulting in a 5.51km in 42 mins.

[Oldfloss Administrator Graduate in reply to lexiemcd]

Sounding great... well done you!

[JaoJao]

Where has all this ugly weather come from in the UK! It’s so depressing, I’m going to try and get out for a run this evening after work but it will still be a bit miserable I’m sure, never mind x 😪

[Oldfloss Administrator Graduate in reply to JaoJao]

🏃‍♀️🤞x

[Twigmango Graduate]

Thanks for this. CR 4 done. 1 of each the Stepping Stone, Stamina and Speed. Not at 5k yet but getting there & this will be really helpful in the next few weeks.

[Oldfloss Administrator Graduate in reply to Twigmango]

Mix the runs up..long..short 30 minutes etc.. it is the long slow runs that build everything up...stamina..strength..distance too.

Well done you!

[Debston Graduate]

On track still for 3 runs a week. Ran my first ever 5km race on Sunday so can tick that off my goals list from last week. And I have surprised myself by signing up for Ju-ju's Magic Plan which starts on Monday because I am curious to see if I can get to 10k and because I DO believe in magic! 😂

[Oldfloss Administrator Graduate in reply to Debston]

Sounds great!

The magic is you..self belief and curiosity..its why I did my HM...🏃‍♀️

I am starting Magic 10 Monday too.

Doing it for the umpteenth time..I have had some IC time..and need to build back up..the plan is great and so structured...and the added exercises are so helpful...😉

[Debston Graduate in reply to Oldfloss]

Thanks Oldfloss! The added exercises will be great for me, I have been promising myself I would get started on the Strength and Flex stuff but I just haven't so following the plan will hopefully help get me started.

[Yogaandrun Graduate]

Hi ya, 3 times a week for me to include one longer 39 min run. No real distance set just times at the moment. Hit 5k in 38 mins Monday!

[Oldfloss Administrator Graduate in reply to Yogaandrun]

Well done... mixing the runs up is great.. short, and new routes... 30 minute runs and the lovely, relaxed long slow runs that build up every aspect of our running

[Charliemom Graduate]

I am feeling a bit at sea since graduating and another graduate put me onto to you and the quests. I am trying to build up to actually running 5K. I have been working on pace, increased distance, strengthening core, and running intervals. What I am looking for is a more consistent way to increase distance. I’m not expecting to run 5K in 30 minutes anytime soon, but would like to consistently improve. So I think I understand the idea of the quest - I make a goal each month and report in...hoping for encouragement. So in the spirit of the Quest, I would like to increase my running time - so far I can run over 30 minutes fairly consistently. So I’m going to try for 35 minutes 3x per week. So should report in with time, distance, or both? But there is one thing I don’t understand, what is “the IC”? I feel it is something really obvious, but I just need to know.

[Oldfloss Administrator Graduate in reply to Charliemom]

Okay...welcome....

The IC.... is the injury couch and it is where we may end up, through illness.... or injury. Folk may find themselves on there through running injury , sometimes caused by moving too far too fast, pushing too hard. Others nay find themselves there with non running related injury, but they cannot run. It can be a lonely place, but often there are a few of us there to chat to on posts on here

When and if you are unfortunate enough to be on the IC, there is still support here, through posting, as folk will give you ideas of other exercises to do whilst there...and it does help to keep folk motivated and buoyant.

The Quest as explained above , is to give you somewhere to set goals.. you can post in at any time... post your goals initially and then post your progress.., any aspect of it... how you are going on and how you are moving on..or not. There is also What is you week? That is a weekly chat area... where you can also see what folk are doing and how you are doing too... no comparison... just a chatty area.

Now.. to increase distance and speed.

The only way is to run... a lot... but....mix those runs up... short ones, a middle distance... 30 minute runs and most importantly, long, slow runs... they are the ones that build up the newly formed running legs, your strength and your stamina..I run at least one very long run a week... over an hour and a half. Repeating a run of the same length is simply not enough. As one of our awesome runners on the forums said.. there is no quick fix to speed or distance

The strength and stamina exercises you used during C25K . need to be upped... you need that to move forward. Visit our Strength and Flex forum and start getting some ideas...they are a great help to many of us.

Please, if you have not check out this link...

healthunlocked.com/couchto5...

There is much good advice there.

So... here you are and you may or may not after thinking about it, want to refocus your goals.. keep it doable and simple... post in when you can... there are new Quests each month... then when you are ready... decide how you want to move forward.

We are here and we support each other whatever level we are at.

Here is a link to the running terms too

healthunlocked.com/couchto5....

Looking forward to your posts..

[Charliemom Graduate in reply to Oldfloss]

Wow, you have given me a lot to think about. My longest time is 37 minutes, but you know I can imagine running longer because with my, not very well thought out plan, I think I have found my stride/pace that is comfortable. So I’m going to try to come up with a more thought out plan for July. I will keep running my randomness, until then.

So now I have another question, - how do I join the quests? Is there a special forum for that? I really want to be held accountable for my goals, and help other in the same fashion. Some times I just need that little kick in the behind.

[Oldfloss Administrator Graduate in reply to Charliemom]

You are here... and here is where you post and here is where we will answer and support you... We post each week or within that week... you name your goals and you try to stick with them You can also reply and help others too,, What is Your Week is also a great place to say how it is going and to support each other with no comparisons

The Week 3 Jaunty June post is going up in a short while.. so you could set yourself three goals...on that post

[lexiemcd Graduate]

Third interval run of the week completed this morning - 5.11km in 39.27 mins. Might mix it up a bit next week with short/longer runs.

[Oldfloss Administrator Graduate in reply to lexiemcd]

Sounds like a plan to me