Hello October! It's Week 4 of the Quest!!! 😊

[roseabi]

Hello everybody!

How are your Quests going?? Tell us all about it!!!

I've been enjoying my runs, swims, and especially my strength work!!!

And I've just been having a look at some of the latest posts on the Strength & Flex Forum - there's some amazing advice on there CHECK IT OUT 😄😄😄

healthunlocked.com/strength...

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.

This Quest will run all the way through October!

You can join at any point during that time.

I ask that you are 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! Set yourself an achievable goal and have fun with it 😊😊😊 NEED SOME INSPIRATION? Take a look at Iannodatruffe's wonderful What Next? guide for C25K graduates:

healthunlocked.com/couchto5...

Every week of October I will put up a new post and we can all chat about how we are doing, share tips, and motivate each other 😃

Enjoy your Quest!

Mummycav, GoGo_JoJo, Linda9389, IannodaTruffe, UnfitNoMore, Oldfloss, and roseabi xxx

October 22nd, 2019

Last week's post:

healthunlocked.com/couchto5...

[UnfitNoMore Graduate]

I was good all the way until Sunday. Leaving my watch behind to not worry about pace and having a guided run on that turned into a bit of a fartlek... my long run turned into 10.25 miles including PBs for fastest km, mile, 5k, and 10k... not the way it’s supposed to be done, but it was all pretty comfortable. I decided to rest for two days just in case there was any delayed reaction, but the legs have been feeling absolutely wonderful pretty much since the run ended. Watch will be on for every run now 🤣

This week I shall run nice and slowly and to the letter of the plan I’m following... next week I’ll be grumpy as there’s virtually no running... but I’m countering that by starting the recruitment for the next Ju-Ju- magic plan... November the 9th/10th for run one guys, if you wanna turn it up to 10 we’d love to have you. Sign up here healthunlocked.com/bridgeto....

[roseabi in reply to UnfitNoMore]

You could do a lot worse than a 10K run with UNM!!!! ❤️❤️❤️

[Grannyhugs Graduate]

I've started 10k training, broken a 1k PB so pledge to SLOW DOWN for foreseeable. I've been doing some workouts from nhs site, not c25k link, but end in massive pain after, not impressed with them, say beginners but expect massive amount. So I'll not be doing that again. Starting online course on sports injury tonight.

[roseabi in reply to Grannyhugs]

Oh dear, sorry to hear that!

How is your course so far?

[Grannyhugs Graduate in reply to roseabi]

The course looks great, I just need to put it into practice. 😀

[Somersetsmithy]

well I guess because I have not posted for a while it might suggest life is not going to plan.

beginning of October I was on C25K W4 and I am still on it trouble with my calf and stopped running so maybe go back to the beginning when I feel its ok to start again . down but not out. hope everyone else has had loads of success . Non Techno Man

[roseabi in reply to Somersetsmithy]

Best wishes!!!! xxx

[Ping-pong Graduate]

I graduated on 31st August, had a lovely month consolidating in September, a great run on 1st October then hit by a chest infection and haven't run for 3 weeks. Hoping to restart next week.

[roseabi in reply to Ping-pong]

Oh dear, you poor thing!!! Hope you get back to running soon - take it easy when you do xxx

[Ping-pong Graduate in reply to roseabi]

Thanks rose, looking forward to getting back out there but making extra sure that I'm ready and will be able to enjoy it.

[roseabi in reply to Ping-pong]

Great idea xxx

[GoogleMe Graduate]

I have been derailed by expected post trip recovery compounded by nasty but ordinary short of chesty bug. I have been all about achieving my baths taken, books of poetry read goals and the online yoga classes have been yogic sleep for the most part.

However, still on track for yoga goal and may get back in the water next week. I won't reach my total goal but if I take out the 2 weeks when swimming would have been daft and antisocial (as well as not possible) it might still match the weekly goal. And as for the running, I'll see if I can get a 5k in before the end of the month. And I'll be happy.

[roseabi in reply to GoogleMe]

I'm pretty sure I replied to you before! Oh well 😊😊😊

Hope you're feeling better by now! xxx

[GoogleMe Graduate in reply to roseabi]

I think it is just that this week's report from me is so similar to last week!

[roseabi in reply to GoogleMe]

Aw xxxxxx

Sorry about that!

[iain-strachan Graduate]

I believe I said I would attempt to increase distance slowly.

Since then I have been following JuJu's magic running plan to work up to 10k and got up to 8km and loving it!

I'm taking it very slowly just to make sure I make the distance. Around 8 mins per km for the long runs. The plan involves a short run, a 5k and a longer. Last Saturday I experimented with fartlek for the 5k (on pavements because local Parkrun is a quagmire). This resulted in my fastest yet 5k time. For the short ones I've been doing the "Speed" podcast with a bit tacked on to the end. But it's now up to 4k so will have to find a different interval training.

I am probably going to sign up to the Oxford Town and Gown 10k which is next May - will give me a chance maybe to get the speed up to something a bit less embarrassing!

[roseabi in reply to iain-strachan]

Great work - well done!!!