Yes. Hard to believe I know... but, one week of the year gone and here I am in the Corner, cushions plumped, fire crackling away and just waiting to see who pops in this week .
The start of the year after the Winterval festivities can be so busy, and sometimes finding time to just take a moment and sit back and relax, may seem nigh impossible. This time of the year too, notorious for coughs, colds, bronchitis and everything in between, including now the two arch villains, Covid and Influenza, is laying many of us low and playing havoc with our running.
I, sad to say, have not run since the 30th November ! I thought I had got one December run in, but no. Since then, wind, weather, ice, snow and an early gift of Covid on December the 19th, have rocked my snail shell foundations a tad,
BUT...
Yes, you know it...there is always a but... this snail is getting back on the snail trail.
The delights of Adriene's Yoga Journey for 30 days of January, linked with RED January... are helping me , slowly and ever so steadily to find my way back to full snail power. ( It's going to take a while).
This finds me in an enviable position. I have time, more time than I usually have, time to do things I wish to do. Time to read, paint and write and oh.... lots of time, especially when resting, ( and there is still a fair bit of that going on), to THINK!
Here I go again...
The New Year, sees a lot of folk all doing the same thing; they are doing something that I have never really understood... they make New Year Resolutions, and from my own experience of knowing some folk who have done this, it seems to be something that never goes beyond January!
On so many occasions, these Resolutions are forgotten, abandoned and simply disappear. Maybe it is because they are too complex, the goals in them are, frankly, unattainable or they simply cannot be achieved in the person's life.
This is why I never make resolutions. But, what I have been thinking about instead, is a word that does not begin with R, Not RESOLUTION...it begins with G. G for goals. Goals for RUNNING. New, attainable and REALISTIC.
The three Rs.
Okay... so here we go. Some ideas, for goals, that maybe we can chat about, and take on board as we move forward into our new running year.
Set Those Goals
Well if you're on the C25K programme, then your main goal is simple, attainable and realistic. Follow the programme, keep it slow and steady and enjoy . If you're a tad further on your running journey, well, your goal may be quite different. A longer distance, a speedier pace, or even an event at some pint in the futures. But where ever we are... we can still have our own goals.
* Be different
How can we do that? We are on the C25K programme, it is all mapped out. Well, try a new route, reverse a route. Go from on road to off-road or vice-versa... run at a different time of day. Run with a friend maybe or in a group? And if you have graduated? Well that still can be applied!
* Focus on a weakness
Yes, we all have them. Mine was rounded shoulders at one time, I worked on it, got Mr OF to video me running and over time, I improved. There are still times when I have to focus on that, but generally I am a lot less rounded!
So...think how you land maybe, are you kissing the ground with your feet? Are you relaxed, face, hands shoulders, are you running tall, are you running comfortably ? The smallest of changes can make the biggest of differences Work on the weakness and feel proud!
* Record your Runs
Keep a diary or a log... if you are not, ( unlike me), inclined to ramble, then just a quick entry of time, place, weather etc. Even a phone photo record or a scrapbook type of thing, even your own drawings could be included... and there are SO many running journals online on the sales now. I have a written record of virtually every run I have done from 2015.... They make great reading on a cold wet day... and help me see just how far this old snail has travelled!
* Love the body you are in... THIS is a great goal!
Your body is your best piece of running gear! Take good care of it. Some of us may only ever see a Sports physiotherapist when injured, but that does not need to be,. Prevention is better than cure! Physiotherapy ain't cheap, but it would be a worthwhile investment to undergo a body MOT. An expert can assess whether you have any areas of tightness or weakness that could ultimately lead to injury and can then advise how best to address this. Taking preventative action could save you a lot of discomfort and money too, in the future.
If money is tight... and it really is a very tricky time right now, then why not try some sensible, structured and properly done DIY Physio? If money and time are not available, then there are things we are able to do, to help keep our running bods in trim and injury free!
E.g. A tennis ball is perfect for a bit of DIY physio! You can roll on it to get into tight areas and it’s a great form of trigger point release, particularly for gluts and hamstrings. Rollers, foam or otherwise, are great for simulating deep tissue massage. Just make sure that you check exactly how to use rollers or any other piece of equipment. It has to be done correctly!
Make this year the year that you find time to look after all the bits of you...you are worth it!
Finally...now you have a few goals to think about... just remember that every single run you take has a purpose. ( I sound like Coach Bennett ), and it is YOUR purpose.. When you are fastening up those trainers... think, what's the purpose of my run? And, whatever the purpose is...quite simply, stick to it!
My goals right now ? To take it slow and steady and, listening to my body very carefully, try to build back to the level of fitness that is so right for me. When I feel I am back at that level... then I shall set some other goals !
Okay.... your turn now... how has it all been going since January 1st....where are you on the C25K programme... what have you been doing since Graduation and if you are just off the IC...how are you doing? have you any new goals to share with us... or are you going to think on it ?
The fire is stoked up, the logs are burning and we are all waiting to hear your stories.
Ramble over
Oldfloss x
PS
My hare is named Tarquin He runs faster than I , but waits for me, until I catch up! x
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Hi Oldfloss - great post - lots to think about. Just popping in to say I am back on the C25K journey. I started back at week 4 run 2, just so I could work off the Christmas food and mulled wine and not overdo it. I have done two runs now and so this week is week 5 for the third time - if I manage to keep going this time, then I will have graduated by February which will allow me lots of time to consolidate and explore running in the Spring time, which is perfect. So, feeling quite pleased and determined. My goal is to get my badge this time around.
Great to see you here on your cushion and good to know that you are back running !
Very good to listen how sensible you were.... listening to your body and taking the comeback gently! This is going to stand you in good stead for the Spring. which is surely following this Winter!
You most definitely will reach your goal and having had fun too. Looking forward to hearing about Week 5 ! x
Hi Oldfloss and running friends, hope you’re all doing well as we enter the new year.
Personally, I’m keeping up with the exercises my physio gave me when I was recovering from injury last year, as well as doing various routines suggested by the Recover app (free to me as a Strava subscriber). These seem to be working very well for me so far🤞
I’m also running every day, but by no means running far or fast. For instance, the shortest run has been 5 minutes and the longest 45 minutes, all at a very comfortable pace😊 This seems to work well for me but I’m not advocating it for everyone, as we’re all different.
I think the most important lesson I’ve learnt from my injury is to take nothing for granted, listen to your body and don’t try to do too much, too soon.
Let’s look forward to sunrise being earlier, sunset being later and hopefully temperatures being slightly higher as we move towards spring, so we can get out there and enjoy nature and the simple joy of being outside again!🌞😎
You clearly have had a goal and you are sticking to keeping that as a permanent one...learning from injury and staying injury free. Perfect!
Keeping up those exercises... another great goal to stick at ! Running every day, when and if it is right for us is as you say, fine, when done safely and sensibly.
I will join you wholeheartedly in looking forward to longer days and the warmth returning to our running worlds... the "...simple joy of being outside again. "!
Thank you. Something to look forward to for us all. xxx
Good Evening and thank you for the invitation to join you beside the fire.
My goal is now to consolidate on where I am and then oh so gradually try to work myself towards extending the length/time.
I have drawn up a chart to work through for the next 9 weeks/27 runs.. I have a red pen to put a big tick next to each run and then I just jot down a few details. It is great going from an empty chart to seeing it filling up, it suits the 7 year old within me!
I do hope that you and MrOF are feeling much better, enjoy getting back on form.
That sounds like a simple, achievable and enjoyable goal.
Consolidation is so valuable and it takes us, almost unaware, to greater things. Further, easier and yes, even faster if wish it.
Your chart sounds absolutely great.... enforcing what you have done.... showing you exactly how far you have come and is a great, visual testimony to your strength as a runner.
I cannot wait to see the phot of the chart when it is completed.
Tarquin I don’t think you will be waiting too much longer…can you hear the motivation & see the goal setting under your picture!
My first & only run of the new year is now a sweet memory egging me on to recovery … yip the flu bug arrived in our household … definitely not another bout of Covid I am pleased to say…
Time to reflect on the goals & start a running journal… what a fab idea …
It’s always inspirational round this fireside.. a place to stop & take stock, to learn or for me right now to relax & mellow. Thank you Old Floss xx
Hello ! Good to have you with us here and sorry that yet another of those villains has landed in your house!
Enforced rest, if we feel up to it, is a good time to sort and settle and think, and starting a running journal is really so enjoyable. It need only take as long as you wish to give it. I intend getting a new one and adding more drawings, photos and sketches... and maybe a few pressed flowers too. Making it not just a running journal.
Looking back can give you motivation after injury. it can affirm the confidence, and show you how much you have achieved too.
That first run has set the bar... rest now, here before the fire and know that the time will come when you... and I , hopefully will be back out again x
Yes indeed. Sometimes the hardest thing for many of us is to cherish and yes, love ourselves...we are our most precious commodity, for running and everything else.
You are achieving so much currently and I am just waiting for the day when I am strong enough to get out on some runs; your photos keep me going!
Hello Floss and Tarquin, aims and goals an things to look forward to, how lovely, slow and steady is definitely the way to go, my goal is to wait until I'm ready before I try running again, but until that happens a short walk to keep the legs moving and some stretches, Meanwhile I'll just curl up here in a corner and rest
Hope you are back out enjoying long free runs soon .
I am loving those words so much right now...slow and steady and those words from your post..."Every day I try to be a little better than the day before" .
Your goal sounds to be exactly the right one. Waiting until you know that you are ready to run, with short walks and a few stretches to keep everything supple!
The corner is a warm safe cosy place to be right now... and you are very, very welcome. x
Hello Old Floss and sorry to hear you've been ill. Happy New Year everyone.
I had been doing really well with my running since I graduated in Spring last year, then had 2 weeks of no running over Christmas.
I had planned just 1 week off but got ill with a bad cold which may have been flu and found it difficult to get back into my usual running habit. Last week I made myself run 3 x 15 min runs and it was difficult. My last run was supposed to be further but I turned around halfway and ran home!
I'm looking on the positive side that I got out there and when I'm feeling better again I'll want to go out instead of pushing myself to go out.
Hope everyone who has been ill is feeling better again soon and take care.
Yes, after nearly three years, it sneaked in from somewhere and got us...but on the way back out now
You have had a rough time...and the day you ran and turned around, that was the right thing for you to do. Exactly right.
You knew and your body told you, it was not the right time...you need to feel better... really better. When that happens, you will know. You will. It happens so, so often.
The feeling of wanting to run will ride roughshod over every doubt. Believe me... I really do know !!!!
Well this is a comfy cushion ..thanks!How are OF ? I hope you’re starting to feel better. I expect you are busy plumping up the cushions and making coffee for all of us….is that a lovely croissant 🥐 I can see …no? pity!🤣
So for me my goal as you already know is to complete RED January. I’ve already completed 8 days of it. Also I’ve been incorporating the Lesley Sansome u tube fast walking workout. I thought I’d had a look at her UTube when you and I last spoke …lovely coffee by the way thanks😋but it turns out I hadn’t seen her before. However it’s a good workout.
This morning after my chores are done I’m going out as the weather seems to be better and the rest of the week will be wet apparently. I’m hoping that perhaps I can trot between the drops 🤣🤣🤣
I hope you enjoyed the coffee and of course! There are always croissants... a coffee isn't too wet without one!
I know your RED January is going really well and I extra glad you are enjoying the walking workouts too! I am looking forward to being able to try one out...soon!
I hope the rain stopped and I hope that you got out??? That completion of Red January... I think you are most definitely going to get there... I am right behind you ... thanks for dropping in xxx
Is coffee available with the cushions this morning? In an error of epic proportions, there is no coffee in the MissU household this morning. Disaster. Technically there is decaf but it’s Monday. That is no substitute for the good stuff!
Another lovely post and I particularly like the image. I usually make resolutions but this year I’m going for more of a reset of the good things I discovered last year!
My husband bought me a new running journal for Christmas. I’m really enjoying using it. The change I’m making is recording a few more nice details about each run. I used to record the time for each km of every run but I found that was giving me too much of a focus on speed. Now I’m mainly writing about things like particularly reflective puddles (see below!) and squirrels having a tiff unless it’s a run which is meant to have a speed focus.
I’ve entered the trail event in the Forest of Dean and that’s prompting me to try some new countryside runs to get used to that sort of running. I’m hugely excited about it. One of the real benefits I’m already finding is I feel much more relaxed about pace and more able to enjoy the surroundings without feeling I should be going faster.
I love your paragraph about loving your body. Running has helped hugely with focussing on what it can do and not what it weighs or where it wobbles! This week has felt like a breakthrough week with my recovery from the fall. All those short, patient runs (plus some strength work) over the past couple of weeks means I’m feeling great. Short and patient is really not my natural happy place so I’m really proud of myself for not pushing it. I’m back up to 5km and this week I might try for 6/7km if that feels good. Mainly I’ll be aiming to keep the positivity that seems to have returned with gusto all of a sudden!
Sending buckets of snail power your way my friend! 🐌💪❤️
Excellent coffee is always here and fresh baked croissants too!
Hello... you are always welcome here in the corner... I am glad you like Quentin... I painted him a while back!
I love the idea of a reset of the good things... what better foundation for a new year! Your journal sounds just perfect... the whole run, the whole experience. nature at its finest and you, out there soaking it all up. Of course sometimes things need a sharper focus... but we choose those moments and do not let them choose us?
This is as you say, going to help you so much with your run in The Forest of Dean! It sounds as if it is going to be really enjoyable... I'm excited for you , even now! At ease in our own body is a skill and many of us never get the hang of it...but when we do! You have clearly got a handle on this and I am delighted to hear you express where you are right now...
" Great, proud and....positive "
That says it all ! Well done you and thank you so much for popping in today xxx We shall watch your progress !
Snail power is being absorbed as we speak ... thank you!
Well I will definitely be snuggling down into the cushions for many more weeks to come, as I have now developed a blood clot in my leg and can barely walk at the moment, let alone run. Having to rethink my ambition to parkrun (walk) at end of January. Sigh.
But bearing in mind the “slow and steady” and trying “to be a little better each day” mantras, I will not let this beat me but will make sure I keep trying.
Life can throw you the odd curve ball, and it’s just a case of staying positive!
Oh my days... this is not good!!! I am so sorry and the cushion , a very comfy one will be here waiting for you at any time!
You are obviously getting sorted but it must be so painful. It is easy to say and hard to do, but the only thing to do is recover. Running teaches us so much more than how to run... patience is one thing we all learn so well! My longest stint off was 12 weeks... it was so, so hard, but... I got through it and so will you...
Pop in here, let us know how things are and join in with the chat. There are so, so many on the IC right now, it is good to share and keep each other cheerful!
I hadn’t ran since November so I started C25K just past the middle at week 6 which I completed last week. I like the routine and the comfort of a voice guiding me.
I have a half marathon in 19 weeks, something I’ve already deferred a year once. I’m hoping I can complete the program again and continue on the Nike running plan, however I am aware it’s a big push and if I’m not ready by the end of may then I will defer again. Or perhaps enter the 10K instead.
My goal for this year is to join a running club and attend a park run. I’ve emailed the organiser a few times for the running club near me but I never go. I am worried about not being a real runner. Maybe 2023 is the year I realise to be a real runner, you just have to go out there.
Hello and welcome... I did smile when I read your post... "I’ve emailed the organiser a few times for the running club near me but I never go. I am worried about not being a real runner"
You, were a real runner, the moment you took that first running step! Blimey! Sometimes joining a club can feel trepidatious for many reasons, Until you do it. You are a runner.... you run... you are heading for a HM. Your HM.
19 weeks is enough time to get there.... follow your plan and do it your way in your own time. Just trust the plan... trust yourself and know you will do it.
You are getting out there and you are a REAL runner... compare yourself to no one...
'Be yourself, everyone else is taken'
I shall watch for the post which says that you have joined a running club. And the one where you do a Park Run.... I had to do one before my first HM... to get used to running in the flat. I move faster going uphill!!!! It was great !
I’m also doing the Nike run club HM plan. It’s a really good one-I’ve done it once before to get to an October HM. Wishing you lots of luck. Happy to be sharing the lovely Coach Bennett with you!
And I agree with Oldfloss -you’ve been a real runner for a long time now! Let your head catch up with your runner’s legs!!!
Thank you for the post OF. Pleased to hear you are on the move, but sorry that your recovery is taking a while. I am staying by the lake in Kielder this week. The forest is a beautiful place to run and walk and my short term goal is to enjoy it!
In the longer term, I am a runner without many goals. My work is very task oriented and I like the freedom of running without pressure. Being out in the weather (and there is plenty of weather here this week!) listening to an audio book (Hilary Mantel's autobiography at the moment- highly recommended) is as good as it gets for me.
Take it easy OF and I hope you are restored to full and robust health soon!
Thank you... yes... slow and steady, but what else do we expect from me!
How lovely to see you... a long way from the Kielder Forest...I love it there and we do know it fairly well... got lost in there a few times ! I imagine it is super to be running there... and walking with so many trails...just perfect for a winter relaxing break.
Just having a goal to run sounds just fine... and as you say, without any pressure, it becomes even more enjoyable. Enjoy your holiday and the freedom...
Happy New Year Oldfloss ! Recently I have been going slower (intentionally) Trying to reduce the percentage of peak rate running. I have seen my 5 k time increase, but not by as much as I expected .
Yesterday 80% of my run was in the cardio zone and my speed wasn't upsettingly slower. I still try to do a faster final km.
What has happened is my resting hr has dropped, and my Fitbit cardio fitness score has gone from 36 to 38 which is apparently good 🤣🤣
Hallo Oldfloss, how lovely to read your post! It’s given me a lot to think about, especially the running with round shoulders bit! I know I do that - any photo of me ‘running’ shows me looking like a sack of potatoes and Dexy5 always tells me to stop looking at my feet! Sooo, that’s what I’m going to concentrate on and see where it takes me! I haven’t run since mid-December, so this morning it was off down the seafront for a short (and v.slow!) snail trot and you know what? I rather enjoyed it! Hope you’re over your COVID now and are well on the way to full snail running health!
Hello... good to see you... I am a tad late here today...but good to see your cushion was waiting for you!
Round shoulders... yes, when I saw the video Mr OF took of me running, I was shocked,. and I worked on that posture a lot! It is worth doing as everything seems to improve.. the core and the landing as you run.... you will have to keep us posted please.
You did a trot!!! By the sea.... PURE JOY! Well done you.... I am a tad envious...but my turn will come !
We are on the way... and a few days of sunshine may help the process of my walking back to running....... rainy and chilly here today...but I was caring for small runner in training... so I had a lovely workout anyway
*I’d LIKE to do something different, but I’m in the rut of staying in my driveway and going back and forth to avoid COVID. The freedom of running on the paved paths in my community will wait….
*A weakness? Mine is not consistently stepping on the gas while running, but I’m working on that because running counts as my vigorous exercise. If I want excellent health, I must do this with vigor. I think I’ve finally been able this year to stop running with rounded shoulders this year and rejoice in an improved posture which has also spilled over in my everyday life. Joy!
*Record my runs? Well, lately I’ve been putting down which run I do, (which is always Stepping Stones,) and whether my run was bad, (seldom,) average, or good. That gets marked in my planner. Most runs are average. My every other day run is my priority; all other things in my planner are secondary, so my priorities are set for health.
I would love to hear that you and Mr OF are completely back to normal and am looking forward to that.
Doing it with vigor! You do everything with vigor!!!
Improved posture.... great...running up and down the driveway to avoid Covid... that IS a real success...and recording your runs... Well , that pretty much clears my post out!
Your goal to stay well seems just fine to me and I will do my best to fulfil that wish that we are back to normal... I am getting there and last night and today Mr OF has barely coughed at all!
We had our first normal care day, in a month, with small runner in training, it was fine.... so... things are getting on an even keel.
I am truly glad Mr. OF has hardly coughed. ❤️ A neighbor of mine went to the ER with COVID and was coughing up blood because his lungs were so inflamed from coughing—he’s okay now. COVID is so awful. I’m glad you are taking it easy and being careful. I need to get out for a run today; I am lagging….!
We were absolutely nowhere near that. The vaccines work and J has had his five. I have had four. ( not old enough for five). I had a bit of a cough for a day... a hoarse voice which was about a day too.. a blocked up head ! a nd. that was it... We both said having Bronchitis a few years back, was much worse. J has just looked like he had a really heavy cold.
The worst was after testing negative... it is fatigue and for me that has abated so much over the last week. Just a wave of sheer tiredness so you have to sit down.
Some folk have really suffered. I consider us to have been very fortunate... xxx
interesting— I had the initial two shots and then two boosters. Tomorrow we both get boosters to supposedly be protected against versions circulating now. It’ll be Pfizer’s mRNA booster. I think being over 65 qualifies us for this booster, but it might be an even lower age.
Hi Floss, so pleased to hear you are feeling a little stronger, and that MrOF is getting over his cough at last! The little ones are such a tonic aren't they.
I have waited until today to pull up my cushion because I wanted to get my 3rd run in this morning...and I did!
So thats Wk 1 completed...all three runs with Laura and done with a smile. Yes, only small run sections but I want to ease my achillies back very gently this time, building up the impact work.
Still enjoying the yoga each day, helping to keep me flexible (for all the time spent on the floor with little grandson)
I hope that Gary the Gremlin realises I mean business and lets me keep getting my runs in! Onwards and upwards...👍 Hope you are soon back to full strength and able to enjoy longer walks and maybe find your runners again.
Hello. yes indeed... the small ones do lift the spirits enormously and I was not as weary as I feared at the end of the day!
You are so welcome here and I do know, that you have been very gently, getting back into the running! Very well done you, and good to know that you are listening to your body and being very careful not to trigger any Achilles issues.
The yoga is your joy . You have always done this and it has kept you physically and mentally fit! They are so relaxing aren't they? I am really enjoying CENTER, despite having to tweaks some of the moves.
I think Gary really needs to take a back seat now... or join you on your yoga mat!
Slow and steady does it and MR OF will be following that example
I jeep looking for the signs of the daffs... but have not spotted any yet ! Keep us posted on their growth and your running too. Lovely to see you on your cushion!
Happy New Year OF and fellow runners. I hope you are on the mend and Tarquin is helping you back to your fitness goals. The weather has not been kind and getting out has not been easy but I decided that a long brisk walk in the rain is better than not doing anything. So I have done a few long walks and started strength training with an online weights programme. I have not made any news years resolutions this year but instead promise myself that I will do something active that I like and enjoy every day. So each day the activity is dependant on how I feel, the weather and time available. It’s good to be kind to others and it is equally ok to be kind to yourself 😊
Slow and steady as I go, with Tarquin very kindly leading the way and waiting for me also!
Lovely to have you in the corner with us. I am afraid the rain is coming down heavily and the wind howling around the windows this morning, but the corner is snug and warm and a great place to sit and chat.
Doing a long brisk walk sounds just great, and as you say, if you cannot run, then that is the next best thing. Strength training too.... I enjoy also. I use very light weights comparatively, in short sessions done with BodyFit with Amy... they do make a difference don't they?
The idea you have of doing something active every day? What a great idea... ! Yes, even just one thing that as you have chosen that you, "...like and enjoy". That is what it should be about shouldn't it ?
If we really enjoy what we are doing I feel we must surely do it better, progress further and consequently getting fitter ?
Your sentiment of being kind to others BUT remembering that you are really important too, is so true.. Love the body you are in... ? Yes, you are so worth it.
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Work on the weakness and feel proud!
Week 2 Run 1 Slipping and sliding
