UPDATE.......CATCH UP CORNER...WEEK 4... COME on IN. There is a WARM Welcome for EVERYONE !

[Oldfloss]

NO, No ! C25K does not mean you have to take the COUCH with YOU

Well, I thought it was funny!

Hello there running friends

Welcome to another week done and another time to share in the Corner. I am so sorry for the late opening time this week... a mad session of garden waking-up, and several appointments yesterday, meant that it was too late to get the fire lit last night!

The weather here, is variable; some days we have had glorious sunshine, but chilly temperatures, then, milder temperatures, but dull skies and this morning... -1 again! I have been getting the odd, ( very odd), run in, as and when I am able to! Anyway, today, the fire is glowing nicely , the coffee, tea and juice are waiting, some lovely cut and come again cake, and some very healthy carrot and ginger muffins too, ( Gluten free ), and very tasty!

I have been reading loads of posts this last week, and it so, so encouraging to see so many new runners here. There are, as well, loads of folk returning to C25K after quite a while away or after illness.

There are comfy cushions here and a warm welcome, for everyone! We all want to know what everyone has been up to, so feel free to share your adventures !

In the posts too, I've noticed a fair few of our new runners mentioning their aches and pains and the odd injury. There is quite a lot of information to help with that in the pinned post on How to run C25K... but, and there is always a but with me, isn't there, I would like us to chat today, about something else that is cropping up in the posts too.

That is, the fact that some folk are finding it a struggle, almost from the word go, and feeling that they are not going to succeed on the programme; worrying that they are not fast enough, that others are better than them and afraid too, if they have any time away, that they will lose everything they have gained. Some folk do then, sadly, decide this is not for them , ( and I stress here, C26K is not for everyone), and they give up.

So I thought I would jot a few thoughts down here, on where the problem may be, and we could have a think about them?

The thoughts here, do also, apply to all of us, we may have run C25K before, but we may have been away for a while and forgotten some of the things which helped us get through in the first place!

So...

A huge well done for beginning the C25K programme, you have already taken the hardest step!

Now, the next thing is a big one for me and it is what many, many of us, don't do. I always give the advice, but have on occasions, not taken it myself... to my cost!

First off.

We need to listen to our body. From the beginning. Listen and hear. Our body is our best guide, our best coach and our best friend. Sometimes what it tells us, we do not want to hear, but we have to try to take notice.

Even in the very first weeks of C25K, if your body is telling you that it needs a break, then you take one. This may mean that sometimes, you may not be able to finish a run, if that is the case, there is always another day.

One rest day is essential between runs, but if you feel you need more than one, then take it. Be kind to yourselves, your body will thank you for it. Pushing too hard, at any time is not a great idea, and at the beginning, it can cause real problems.

Good habits.

Try to, where possible to keep your running consistent, ( she said , laughingly). Try to run and get a really good training habit going. This is easier said than done. Illness, weather, family commitments and life generally, means that this is not always possible, but we need to try. Stopping and starting can mean that getting to where we want to be, is going to take longer and feel a lot harder. If you do have to miss runs, or a week of runs, then make sure that you start where you left off, or go back a run even, don't be tempted to miss out the weeks you did not run

Stay calm and do not get overexcited... You are doing C25K , you are going to be a runner..wheeeeee! Look at me, I'm a runner Be excited, yes, because what you are doing is awesome but, don't let that excitement turn into over-confidence, which in turn, can create a speed-hungry demon!

Your running is going to benefit you in so many, many ways, but it takes time. Your body, needs time to adjust and to develop the good habits of running. Your bones, joints, muscles and all manner of bits inside you need looking after! Trying to go too fast, or too far, too soon, is almost a guarantee that you will end up injured!

Follow the plan.

If you are on the forum for C25K, follow the plan. Yes, we do have people who get very cross, when we suggest, gently, to them, that they follow it, but it is a fact. This is not a race, it is a programme intended to support you getting to the point of being able to run for 30 minutes continuously. It is as simple as that

Now, the beginning and end of it all.

Warm-up and cool-down before and after each run. Loads of advice in the essential reading post. For most runners,not taking the time to do this, means that they are not only at risk of injury, but may see also, decreased performance.

To warm-up, some dynamic stretching exercises are the thing!. Loads of ways of doing this...

E,g.

nhs.uk/live-well/exercise/r...

nhs.uk/live-well/exercise/r...

Some strength and stamina work on some of the rest days is great too. As the runs get longer, your body needs to keep up with your legs!

There are oodles of ideas on our terrific Strength and Flex site too! A day's gardening, a blitz on housework, walking, swimming, yoga, Pilates, climbing, cycling or rowing, the list goes on... all this counts towards strength and stamina work !

healthunlocked.com/strength...

Now, for one of the most common put-er-offer-s !

When we begin to start running, we read other folks' posts and sometimes, we begin to compare ourselves with them.. This can happen, even when you have been running for a while.

Just remember, you are running for you, and you do it in your own time and at your own pace. We all move at different speeds... my slow, is not your slow, and my fast, is not someone else's fast. We are all ages, all shapes, all sizes... we are unique and we are awesome!

The saying you will hear many times is, " Comparison is the thief of joy"... and that is what the runs are all; about.. the joy of running!

You are doing wonderfully, so be proud as you move on.

*****************

Whoa, Floss ! Loads to think about there, and I am thinking already; mentally tightening up on some ideas and strategies to keep me on track.

We would love to hear your thoughts, and maybe if you are struggling at whatever level, let us share the problem and maybe help with the answers... a problem shared, is a problem halved?

Looking forward to seeing some of you later, I will be here!

Oldfloss x

UPDATE......

The Corner is closing in March for its annual Spring Clean....

See you all back here in APRIL...

P.S.

l still be here posting and rambling and watching all your runs

Floss x

[Mothmoss Graduate]

Hi Oldfloss - great post and I'll have a coffee with a carrot muffin please

Having now graduated, I am trying to find my groove with what I want from running and how to achieve it. I like the idea of including some walking in my running - jeffing - but the ratio seems to be something you have to discover yourself. Again, listening to your own body and seeing what it wants. I have decided that I will follow the magic plan, but include the long run as a jeffing run and through trial and error find out what my body prefers to do. To be honest, after doing the C25K three times before I finished it, I know that I enjoy running - but doing three 30 minute runs a week forever doesn't inspire me. It is very much a case of listening to what my body enjoys and trying various plans to see what works for my age and fitness. I have found support on the forum for every stage of my journey so far - when I started, when I stopped and tried to start again and when I was injured and couldn't run. It is great that new and old runners can have a place that is encouraging no matter how they find their own pace.

[Oldfloss Administrator Graduate in reply to Mothmoss]

Coffee, as requested.. the muffins are so tasty...

You seem to be very well on the way to new pathways...listening to your body and finding out what it wants... I like that ! Not just what it does not like, but what it does!

Like you I knew I enjoyed running after I graduated... and I ran a fair few runs of different lengths just because I could.. the jeffing idea too sounds interesting, again, feeling your way and doing it your way. It sounds really good to me.

Yes, the support here is amazing... and it really doesn't, as you say, matter where we are or at what level! I have been virtually picked up and carried forward so many times here....

We shall watch your progress and your posts as the weeks go on ! Thank you for popping in, snuggle down into your cushion and have another muffin! x

[LiisaM Graduate]

I have been in a real funk after taking antibiotic eye drops followed by eye irritation, followed by a half way cold (not a full blown one,) followed by mouth sores. Add to that, a one inch layer of ice to be chipped off car windows BUT the car doors are iced shut—and even the TRUNK is frozen shut (through which I have crawled in in the past, pushed the back seats down, and kicked the doors open.). This is not to mention that I cannot even take the little mountain of trash to our bin; I started to do it but turned back because of the ice. SO, uncharacteristically, I have not run nor have I done weight exercises. I have done a lot of sleeping though! I need to run IN THE HOUSE and leave this funk behind me. (It’s so nice to be able to sit in the cozy corner on a cushy cushion with a little tea and a sweet!

[Oldfloss Administrator Graduate]

Oh my goodness....

You do have some really tough times to get through... it is chilly here, but nothing like you have!

Your son needs to get out there and take the trash! You simply cannot run on ices and I think you are having a fair amount of strength and stamina work right now!!!

Run indoors if you can, but until then, sit a spell, stay warm and thank you for popping in, my friend! Always a welcome here for you!

[SueAppleRun Graduate]

I'm in Floss, curled up in the corner as usual, slept in at work to banging on my door at 4.40am so home I've come and back into bed, curled up on a cushion, but here starts 4 days off!! And you say don't get overexcited!! I'm ecstatic,🤣🤣🤣 will I run later? Not sure, worked til after midnight, slept little so we'll see Thank you for keeping the cushions warm, the tea hot and the cake perfect xx

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Good to see you here...safe and warm after a rude awakening.Four days off...hopefully no calls from work!

Something to look forward to indeed, maybe a short jogette later could act as a refreshing pick me up?

Either way..rest up and enjoy...you are always welcome here xxx

[grumpyoldgirl Graduate]

Hi Floss, I'll have the same as mothmoss please, those muffins sound good! Well, now that I'm finally off the couch, I have to admit I do sometimes feel like I'm dragging it along with me! As the runs get longer there's often a flash of panic that has me wondering if I can really keep going for that extra minute or two, because my legs have turned to lead. But I always can, if I just keep going at my own slow pace and then miraculously the weight lifts and I realise that in fact I could keep going for longer if I wanted. But of course I don't, because I'm following the plan and I don't want to get injured.

I'm now into week 6, and it's now that I can feel my body is changing and getting stronger. Of course it must have been all along but without me noticing until now.

But in the early weeks, I had to do many of the things you advised - taking an extra rest day, repeating a run, going back a run. And always, always, the different sets of stretches before and after every run.

I've returned to an old running route, a bridle path which runs between fields and a bypass. So I have the sound of birds and traffic at the same time. And I love it 😊

Every run I can do now is a blessing.

[Oldfloss Administrator Graduate in reply to grumpyoldgirl]

They are particularly tasty and certainly some of small runner in training's favourites!

Goodness, that must feel like a very heavy load, but I think i do know what you mean! It is just getting past that initial feeling of uncertainty? As you say, once you do get past it, then the legs take over and everything begins to settle down...

Following the plan is the thing, and even when we are building back gently in other ways we still have to take it very steadily and be prepared to ease back if need be. learning what your body needs in the early stages is something that many of our new runners do sometimes find hard. The eagerness to get each run, each week ticked off is paramount... sometimes at a cost.

Your route sounds lovely.. a contrast between two worlds... and a route you are clearly taking a lot of joy from when you run... a blessing indeed.

Thank you so much for dropping in, always a cushion here for you, my friend. Steady as you go xxx

[grumpyoldgirl Graduate in reply to Oldfloss]

You've got it exactly, it's a self-doubt, for a second an absolute certainty that I can't carry on. But then, turns out I can! Some of it is getting over the toxic ten, (it's an unaccustomed feeling after so long on the injury/illness couch), but mostly I think I'm just waiting for the thing that's going to stop me again. As each run turns out well, I'm gaining more confidence in myself, and just enjoying it.

[Oldfloss Administrator Graduate in reply to grumpyoldgirl]

It really is hard and even harder if you get back on track only to be knocked back again...we do really well. We do keep getting back up again and that is what we have to try to focus on...how really strong we are.

I chunter to myself as I run sometimes...I answer Coach Bennett back in the Nike guided runs...I talk to myself... " What on earth am I doing running up this hill, I am 72 years old, I should be at home in bed... and then I answer myself... No I shouldn't ! I should be doing this because I love it, because I would have missed that first snowdrop, the two squirrels fighting in the tree top and the sun rising through the mist ahead of me.

Making affirmative statements to yourself helps...the tricky bit... you have to believe them

You are getting there and you are gaining ground every time you head out... next time those little doubts try to upend you.. you just say out loud... Oh no you don't. I can do this because I am awesome ! ( Because yes, you totally , are ) xxx

[MissUnderstanding Administrator On a break Graduate]

It’s almond croissants and coffee here today. Sunday treat. I’ll take one of those muffins though!

Another lovely post from you. I’m still feeling it with the cold. It’s very frustrating. I know rushing back could just make it worse so I’m not going to batter myself out for a long run this week. I’m hoping to reach the heady heights of ten minutes today, more for my mental state than anything!

Lots of wisdom in your post, as ever. The section about comparison really spoke to me. Not necessarily comparing myself with others but comparing myself with where I was last time I was preparing for a race of the same length. This time I’m slower than before and I feel less fit than I was before. I feel like I should be better than last time because it’s not my first race! The numbers from my runs don’t tell the whole story though-I’ve been ill and injured. I’m trying really hard not to compare, except with how I was a few months ago when I was lying face down on a pavement, unable to run a step.

It’s really helped to focus on running for joy-it’s wonderful to be out in the fresh air with lovely things to see and to feel like I’ve done something active. The fact that I’ll be able to stand on the start line in a few weeks is an achievement, and if I run/walk, or even just walk, I’ll still have completed the course and that’ll be something to be proud of. Until then, I’ll be listening to my body and taking it steady. It’s a good thing we’ve got lovely run buddies to keep our spirits up when we need cheering along! ❤️

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

It really is so good to have our friends here... how we would keep going without them, sometimes I do wonder!

You have had a really rough time with this cold... it has laid you low and not when you needed it at all.

Trying to let go of the you in that last long race, and appreciate the you now is really hard. All you can try to do is what you are doing, rationalise it; there are perfectly good reasons why this is different and the main thing is to get to the race sensibly, safely and ready to enjoy it , just because you can run it! That fall alone could have stopped you in your tracks and you have made a great comeback.

The joy of running as you know, for me is the main thing... taking every single bit of it in and everything around us. Such a blessing as grumpyoldgirl says. You have such a beautiful place to run, healing you mind and body.

Take care and keep it as you are doing, steady. I am right behind you. Well done if you got to that 10 minutes... I should have run today, but I think I have your cold ! Certainly I have one... and a restless night and a bunged up head meant, my body said no!

We will get there my friend, and until then we will do what we are able, nibble on healthy tasty treats now and then, and know that there is always someone by your side and mine to keep us going xxx

[MissUnderstanding Administrator On a break Graduate in reply to Oldfloss]

Thanks for a really uplifting post. I did indeed manage my ten minutes…I actually took Coach B out for fifteen! It actually felt a lot better than I was expecting. Last time I’d been injured and everything felt a bit wrong starting off again. This time it was just a residual runny nose. I absolutely love that comeback run. I’m feeling a lot happier now I’ve done it. Just lovely to be out and moving again. We won’t talk about what I was reduced to when I lost my tissue halfway through!!! This week I’ll try a few more runs and just play it by ear.

Sorry you’re under the weather too. Really hope it’s just a sniffle that doesn’t linger. Hope you’ve got enough of those muffins to get you through!

NRC Comeback run description

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

Good news apart from the missing tissue!I love that run too !

Yes..hoping I'll shake it off soon. Small runner in training shared it I think !

[Frenc Graduate]

What a great post, thank you as ever. Yes indeed, some muffins would go down a treat as I sit here on my sofa with my lovely comfy bed socks on! Well, I’ve just completed W9R2 - as you know, I’m repeating the program due to injury, and hallelujah, the last week or so has made it all seem worth it. Finally just about pain free, and for the first time in ages, I think I can see a brighter running future again 😁😁😁☀️☀️☀️🤩🤩🤩. Initially naughty Mr. Comparison stole quite a bit of joy from me, I’m not too proud to admit it, but crikey, it slowly dawned on me that it’s all part of the running journey, and that I just need be pleased that I am where I am today, and feeling so much more positive! I can see the fields, woods, and country lanes in my mind’s eye that will have been patiently waiting for me once I’ve built back up again, and what great timing to do it - right on the cusp of Springtime and lengthening days.

All the best OF!

[Oldfloss Administrator Graduate in reply to Frenc]

Hello and how good to see you here... hope the cake is to your taste!

You sound very comfortable , and in your running too! Repeating Couch is a great thing to do and it has brought many of us back to where we wish to be... It can be tricky not to make comparisons sometimes... but you are so right, this is all part of this never-ending story.... so full of all sorts of feelings, emotions, ups and downs!

That image that you create is a lovely one, they have been waiting and what a perfect time to be heading back towards them... with Spring, hopefully just around the corner. Celebrate where you are and when you do get into those fields again, please do pop in and share the runs

Take care you x

[Frenc Graduate in reply to Oldfloss]

Thank you 😊.

[Oldfloss Administrator Graduate]

A quick shout out this morning for a few folk who we have not seen ion the corener for a while.. I know some are coming back from illness or injury, but hope everyone else is still okay and up and running

Pegix Swimming24 JeremiahObadiah Smasher1352 Karen59er Oldwoman65 BarbieW Hidden backintime markbrom Agelesslass XenaZelda

[RunningJ123 Graduate]

Hi! I think I'll join you.... A cup of tea sounds wonderful 😊😊 I've got out of the routine of running regularly, been busy with work and then sprained an ankle, not even running, but carrying groceries and didn't see a step on the pavement!! Today I went out for a gentle 20 minute slow run, and it felt lovely... Makes me want to get back to it again!

[Oldfloss Administrator Graduate in reply to RunningJ123]

Hello ! This is Absolutely Great news...not the heavy workload or the sprained ankle of course, but the fact that you went for a run !

A gentle come back sounds just right and hopefully, the chance to get out there will remain. It is so hard, to try and juggle things to get those runs in, and then when we do , illness or injury can then throw another spanner in the works!

We do what we are able to and you have started back... the feeling of enjoyment is there... I am going watch for some running posts!

Meantime, enjoy the warmth and take another croissant!

[RunningJ123 Graduate in reply to Oldfloss]

Thank you so much! I did another 20 minute slow run... Vaguely aiming to keep low heart rate.. It was nice 😊 the backs of my legs are a little bit sore, but I'm also on medication that has joint/muscle pain as a side effect so could be that too! Anyway... Will just keep on building up slowly...

[XenaZelda Graduate]

I’m still here Oldfloss, I finally got to the 20 minute run of week 5 without any pain at all Which was where I was supposed be at at Christmas, it has taken this long to get there, so I’m back off that injury couch I am now up to run 3 of week 6 woo hoo, I will not give up because the feeling I get when I finish a run is so good, I will say that since all the strength training, dynamic stretches and static stretches have worked wonders and have strengthened my glutes and legs and instead of thinking “oh god I’ve got another 5 minutes to go” I now think “I’ve ONLY got 5 minutes to go” the difference in thinking is amazing 😃

[Oldfloss Administrator Graduate in reply to XenaZelda]

Great to see you and so good to know that you are on the way again! It really can be a battle sometimes, which in itself is hard, because the runs should be enjoyable. The act of running for oneself, should be for good, happy reasons...

You have found out as do so many of us the merit of the exercises which support our running body and mind! Changing that mind set too... wonderful, ONLY 5 minutes, Only a short distance... I can remember , way back, thinking of heading to the shop for a forgotten item.. I would normally have got the car out, but I remember thinking,, oh, it's only a mile ( yes, I thought in miles back then), and I ran there and back!

Just super... well done you... I shall be watching out for you! Sit back and enjoy a well earned rest!

[XenaZelda Graduate in reply to Oldfloss]

thank you so much, and I wouldn’t have got where I am without this wonderful forum and all the tips and guidance and others experiences, so thank you

[XenaZelda Graduate]

Oh I meant to upload a photo of my new range of colourful leggings and my pink running shoes, I have about 15 pairs of black leggings but these are my colourful ones (I would never have worn anything like this before, but now look at me……..I’ve gone mad 🤣

Colour photo in the evening

[Oldfloss Administrator Graduate in reply to XenaZelda]

They are fantastic... I LOVE colourful leggings ! Gone mad in the best possible way! xx

[XenaZelda Graduate in reply to Oldfloss]

yes we are both mad as hatters but wonderfully full of life ❤️

[Mothmoss Graduate in reply to XenaZelda]

Ha ha - saw the photo and was trying to work out which leggings had your legs in!!! Thought two of them above the trainers were your legs and the rest an arty background - gradually dawned on me that they were all your leggings laid out next to each other!!!! 😂

[XenaZelda Graduate in reply to Mothmoss]

I wish I looked that skinny Mothmoss 🤣 I must admit the picture isn’t that clear as it was taken in the evening under lamplight 😃

[Mothmoss Graduate in reply to XenaZelda]

I think the amazing tree/branch patterned ones threw me, as when I first looked at it I thought that you were outside 🌳🌳 - it got a bit more tricky when I saw the space pattern, but went with it 😂. Anyway, great selection of leggings 😁

[Bluebirdrunner Graduate]

Hi Floss,

Do you have a peppermint tea for me?

I recently had a head cold, and have been away for a few days with family so missed a weeks running. Yesterday though, I laced up and chose to repeat W4 R3 again just to really get to grips with the five minutes of running. Last time I did this run within the grounds of a very large and beautifully landscaped cemetery, so it was fun and different to begin the run this time along the canal bank on a bright but chilly morning. I soon warmed up of course, and the route was so nice with the reflections on the water and the sun peeping out from behind the trees. The time passed so quickly, and the final five minutes seemed comfortable. Gone were my worries about people on the path ahead, I was able to run within myself and felt strong and in control.

After the run I rejoined Mr BBR and we continued walking together, stopping for a spot of lunch and a smoothie before returning to the car. Over 10k covered in all. Looking forward to starting W5 now with confidence and a spring in my step.

The daffodils are in bloom.

xxx

Return walk along the canal path

[Oldfloss Administrator Graduate]

Hello!!!!  Bluebirdrunner

There you are and yes, of course, there is always a choice of teas here ! You have had that cold , ( as have so, so many folk)... and then life, wonderfully, in the form of a holiday changes things again!

I remember your lovely run in the cemetery and now this one. What a beautiful location this is...and so different, open and light and full of sparkle and shimmer! The best bit for me reading this though, is the way you ran.

Running for you running strong and in control of that run... clearly a great mind set now and feeling the joy again?

A walk and lunch sounds a lovely way to round off that run too... a treat indeed?

First day of Spring today and a perfect time to move forward.

Sit back and enjoy that peppermint tea my friend, you have earned it ! xxx

[Bluebirdrunner Graduate]

Thank you Floss, and yes the joy is beginning to surface!

xxx

[Cassie_7 Graduate]

Great post! It is really encouraging and inspiring. The cakes sound delicious. That is one of the advantages of exercise-CAKE! I have just taken some scones out of the freezer and I am looking forward to a bit of jam and cream-now there is a whole other debate lol! Whatever you like I say-jam first, then cream or vice versa! As for the word scone, it is scone with a long o, as in own; where I come from, scone with a short o as in one, for others.