CATCH-UP CORNER... MAY is nearly Out...Slip off the running shoes and come on in...

[Oldfloss]

"The act of running is simple...One foot in front of the other".

Hello there, running people...

Welcome to the Corner for the last few days of May !

Can you believe it...? There are tasty snacks here this morning and some wonderful fruit cordials and smoothies, just nicely chilled.

Grab yourself a cushion and settle down... the Corner is cool and shady and the view is terrific... blue sky, sparkling sea and sunshine

How is it going ?

Time to share and chat a while. I can join in this week too as I managed my first tentative jogette, in two weeks, on Friday morning... and a longer, slow and steady run yesterday morning... the back issue has abated... ( took long enough), and there has been no twinge to stop me in my tracks!

Even though I have not been running... I have as ever kept the body moving, with gentle exercises, yoga and stretches. So, when I did set out I knew that my body was ready and still in shape.

As I set out also, I started to think... yes, here I go again! I have noticed yet again in so many of our posts from our new runners, questions and worries about speed and pace!

As I warmed up, I got to thinking about , HOW we run! The theme of this ramble!

Okay, if you have read the essential post on How to run C25K, (which of course, we all have you know that the advice given is very clear... and I quote.

The programme tells you that you take the, “.. running intervals at a gentle jog, which means you should still be able to hold a conversation, not just gasp the odd word...This is called your easy conversational pace.

If you cannot speak full sentences out loud without gasping, you are going too fast.”

...The body of a new runner will adapt perfectly adequately at a nice gentle jog. There is no such thing as too slow, as long as you are maintaining a running action, with both feet simultaneously off the ground on each stride..."

I know this advice off by heart...but yesterday, on my walking cool-down home, I really, really, thought about it. Handing out this bit of advice, on so so many occasions, but it really does make absolute sense.

By heeding the straightforward, simple advice we are wonderfully equipped to complete the C25K programme, comfortably, enjoyably and hopefully, injury free.

The advice too, is not just for C25K, it can take us even further...

In the last Catch Up Corner post about pace, we decided that we all have our own happy pace... and no one of us will have the same happy pace as another runner...but it will be a happy conversational pace.

So, I know how I run most of the time, I know my own happy pace, but, after injury, illness or a general set back, I know that I do, for a short time run differently.

Yesterday morning... I knew I was going to try to run for a little longer and a little further., and so, after a longer than normal warm up. I set off, and for the first five minutes or so, I was very tense. The legs worked, the breathing was okay, but I was aware that my body was like a tight coiled spring. After injury, especially... the first seconds and minutes are listening time... waiting for the first twinge or pain...which hopefully, does not come My mind was working overtime.

So very consciously, I went through a check list of all the tight bits that needed to relax...start at the top and go down... you know the form... relax the face muscles... smile, ease those shoulders and let them drop, shake out the arms and unclench the hands... arms brushing against the side lightly...core is strong and the legs moving strongly, kissing the ground with my feet, and of course, by the time I had ticked off the list... my body was doing what it knows best...my mind relaxed also...

The rest of the run was I wished it to be... a gentle affair, taking in every sight, sound, smell and sensation. The run becomes me and I become the run...it sounds very weird and a bit cooky... but we are one entity.

I am not sure when that happened for the first time, and I do think it is probably because I am a lone runner... but I do know that on many many occasions, it feels as if my legs and my body just move without me having to think, at all, about the act of running... I just move and I can simply absorb everything.

I don't think about the actual running action at this point.

The key to this wonderful state of oneness.. is that I am moving at a pace , slow and steady, which for me is exactly right.

The conclusion I came to, therefore, was... when we begin to run, maybe we should try to practice quite simply, not to over-think the run?

But, I hear you say, the post on How to Run C25K gives us so much to think about ! Yes it does, but not all at once; think of the guide post, as a small encyclopedia of advice, maybe... dip into it as needed?

Take on that key basic, simple advice... slow and steady, your conversational pace.... then take one thing to think about before the run, ( maybe during the warm up walk); landing lightly, for example.

Choose a different focus for the next run.

Then just run.

Easier said than done... yes...but maybe something that can become a very good habit?

Ramble over!

Grab a snack, settle down and just relax. Time to chat and share

Looking forward to seeing you !

Oldfloss x

P.S.

There are of course, different ways of finding that happy pace...many of our new runners here will be using the slow jogging technique...

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

Many of us will continue to use that technique beyond C25K... Some of us, after Graduation may decide we want to run faster, for whatever reason and there is a lot of evidence to suggest that to run faster... w need to run slower!

There is even a whole group of folk who run backwards!!! A Japanese technique and lots of stuff about it on the web...

physioleeds.co.uk/the-benef...

I tried it once... it was different... and weirdly, yesterday, I did, whilst running on the beach, run for a few minutes, backwards!!!

When I did it at home a few years ago... I entertained someone

healthunlocked.com/couchto5...

Quotation : Terry Lander.

PS

The Corner will be open ALL of JUNE... but I am taking a little break and popping over to the Strength and Flex Forum!

The door to the Corner will be opened by our own, wonderful Miss Understanding... and the great news is.. she BAKES !

Please do pop over to the S and F Forum to see what is going on there too !

OldFloss x

[Gthants]

At least two things here. LOVE the idea of a virtual meditation as you are running - focusing on and then releasing tension in different parts of the body. That is a super idea. Also, I have been running to music so far, but did not enjoy yesterday's run. Maybe I will try to run and just let my mind wander for the first of tomorrow's Week 6, Run 2 runs tomorrow. See how that goes. I could try and imagine I was on the beach that you photographed - what a lovely place to run!

[Oldfloss Administrator Graduate in reply to Gthants]

Hello and welcome to the corner... grab your cushion and sit a while... Did you get the run done... were you able to just let go?

That beach is amazing and much of the time... there is just me....all weathers, all seasons... it has magic...

The relaxation is an easy habit to get if you are feeling a tad tight... just start at the top and let it all just go.... bit by bit... Another little trick to try if you feel that the run is a tight one.. is to image yourself... if you could watch yourself... what would you see? That is a good one... it does sometimes make me lift my head ever so slightly and run taller and prouder

The things is , it takes time to find the right way... and if it comes sooner than later we are lucky... but come it will . Please, do let us know how the run went? x

[Gthants in reply to Oldfloss]

I was working last night, so got to bed late. Slept okay and woke early enough to do my run before my working day starts today. I just got up and did the 2 x 10 minute runs of Day 2, Week 6. I TOTALLY forgot about the meditative aspect until I had started the second run! Duh! I had music on the whole way - Coldplay tracks which turn out to have an easier rhythm than I remembered (never having run to them before). It worked well, but the two runs this week have been an out of duty, box-ticking exercise. I'm doing them with no issues and I feel physically fine during and after, but am not into it at the moment. I need to remember to enjoy it too!

[Oldfloss Administrator Graduate in reply to Gthants]

Hello... grab a drink and a snack before work!

HUGE well done to you.. you did the run and that is good! Your music worked and you are starting the day recharged!

We do sometimes have to work at the things that will help us to enjoy more... but stay kind to ourselves in the process... you are doing brilliantly ! I have not even got out there yet this morning... still sipping my tea .

Have a great day !

[Gthants in reply to Oldfloss]

Working on three musicals, so my desk is a happy place today!

Enjoy your run. (And your tea!)

[Mummycav Administrator Graduate]

Morning Oldfloss …there is always something about your posts that is soothing…running shouldn’t be a worry…we shouldn’t worry about our pace/breathing technique/time or distance…we should just run…but that is a hard thing to grasp isn’t it? I think you have just given us all the answer though…to start from the top and work down! Sounds like you had a touch of the robot legs which is absolutely what I dream of on each and every run…but like you say, maybe I’m overthinking it?

I ran on Saturday, early morning, in my happy place down by the canal and I am trying to build my running back up to what it used to be but I am conscious that every bit of my body is running…and those gremlins get in, tell me I’m struggling so I stop and walk a bit then start again…and repeat…there’s absolutely no flow in my runs at the moment…but I’m going to take your invaluable advice, start from the top and work down…Thankyou, I feel better already!

[Oldfloss Administrator Graduate in reply to Mummycav]

Hello you, and welcome! It is so good to see you here today!

Yes, like so many things, easy to say, but so, so hard to do.. or, to achieve. I am so guilty of overthinking things so much, to my detriment, that I am thankful that my runs do take care of themselves ( Most of the time anyway).

You have a busy life, worries and concerns and it is hard to let that go... whilst you run... but maybe, try not to think of the legs at all... just try that tick list... and look around... just move, at whatever pace feels right.. slow down , take a moment take a photo...maybe even try a jeffed run...that really does make you relax...

We all have to be kind to ourselves in our running... let it just happen.

Rest a while longer and when you pop in again, let us know how it is all going, please? x

[backintime Graduate]

Good morning OldFloss

Glad you are well.

I find it interesting that you relax from the head down - of course it makes total sense.

I tend to go from the hips down, spending more time concentrating on my hips and ankles which is where I tend to be tighter. I find the looser I am in my non weight bearing ankle (I'm sure there's a technical term for that), the less I suffer from calf tightness - remembering to flex that ankle allows my calf to relax too. Once my lower body is "hanging" correctly from my upper body, I work my way up - am I working equally on both sides (I found the wobble board has really helped make sure both sides are working the same and I no longer drift to the left except when I'm tired, so that still needs more work). Then I check my triceps and my hand position, make sure my hands aren't feeling tight - if they are then it's jazz hands or lifting my hands up above my head and giving them a shake. Then it's up to my shoulders and a reminder to drop them then my neck which might need a small head lean to each side then finally a reminder to relax my face, that point between my eyebrows is my focus point.

I will try head down next run and see how it makes me feel!

I had a good week run-wise. I finally found my happy place, the one where you feel like it's sustainable between what your body can provide and what the run needs and you can do that for a long time. I hope that sticks around for a while. I have 3 months to get up to 10k for my event, which feels very doable, even with a bit of contingency that I hope I won't need.

Consolidation next for me then for a couple of weeks to get some more kms in my legs then Bridge to 10k

[Oldfloss Administrator Graduate in reply to backintime]

Hello and welcome...thank you for popping in !

How interesting ! I would never have thought of working upwards !!!! I may have to try that!

The wobble board is so useful... I used it after an Achilles tear, ( non running related...I fell down stairs). So good for strengthening those areas that need some help!

I love the idea of jazz hands! I just shake mine out and wave my arms... I smile a lot... loosening those face muscles.

So good to hear that you have your happy pace... that is excellent... the place where you know, or feel you could run for ever! You have got loads of time for that 10K...and an enjoyable time getting to it too.

Just do what you are doing so well, and just run... no pushing, just enjoying...and do please , pop in and keep us posted too ? x

[Dexy5 Graduate]

What a beautiful photo. I’m so glad to hear that you’re back running again Oldfloss. The silver snail is back again! 🐌.

[Oldfloss Administrator Graduate in reply to Dexy5]

I am .my friend... good to see you here. I have been out of it a tad... back pain is very wearing! Now I am sleeping properly and after getting those two jogettes, things seem a lot brighter x

I hope all is well with you and UTS too xxx

[Dexy5 Graduate in reply to Oldfloss]

Back pain and not getting enough sleep is very wearing. So I’m glad things have improved for you.

We are doing well, thank you, and still getting the runs in.

Just enjoying the first pimms of summer- cheers to you and Mr Floss. 🍹

[Oldfloss Administrator Graduate in reply to Dexy5]

Cheers m'dears... I shall buy Pimms tomorrow...I had forgotten how much I love that in Summer ! Thanks you xxx

[Annieapple Administrator Graduate]

🍏 Soothing advice… even for those fixated on running faster, running better, winning the race… we all need downtime.. a place to just be ourselves, to bring peace to our whirling thoughts and the pressures of life… we all need a silver snail run even if it’s just now and again… for me I am content with slow running all the time… but backwards, there’s a challenge!! 😂

[Mummycav Administrator Graduate in reply to Annieapple]

gosh…running backwards where I run I’d end up in with the ducks 🤣🤣

[Annieapple Administrator Graduate in reply to Mummycav]

😂🦆

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

I’d be in a hedge/field of cows/pile of stinging nettles!!! Forwards is hard enough for me!

[Mummycav Administrator Graduate in reply to MissUnderstanding]

same here!! 🫣 x

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

You need a LOT of space or a deserted road!

[Oldfloss Administrator Graduate in reply to Mummycav]

Just quackers x

[Oldfloss Administrator Graduate in reply to Annieapple]

Hello and welcome.... yes... definitely all need to ease back, let the run come and just relax into it...

Speed is fine.. the right time, the right place and if and when, it is right for you as a runner... the contentment of knowing that, has got to be something that we hope for.. but don't push too hard for? Who knew what interesting thoughts and conversations would come out of our running?

Slow running is just fine... and you are doing just fine too. Thank you for popping in to the corner. It is always good to share your running and chat a while x

[PeggySusi Graduate]

”Backwards for Christmas”.. I remember my dad and mum singing that, and it made me smile, but I might stick to forwards for now.. Glad you are runnng again. Great post and links Oldfloss.. thank you 😊

[Oldfloss Administrator Graduate in reply to PeggySusi]

Sensible girl!!! It was just a one off and for fun. Welcome.

Yes... it is a catchy song and it did cause laughter..which is always good... the backwards running does have many benefits though..but I feel needs space!

I do it to ease muscles in a long run and my son in law can positively sprint along backwards running... but only on a wide trail or field !

Sit a while and share the chat x

[SueAppleRun Graduate]

"the run becomes me and I become the run" perfect. This is such a special place to catch up, thank you Floss xx

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Hello you... sit a while here and relax with us... you have been having a busy time, with runs and walks and all manner of exciting plans going on...

Time here to sit, reflect, recharge and know that you are doing just fine...your cushion is here, whenever you need to pop in xxx

[SueAppleRun Graduate in reply to Oldfloss]

Thank you 😀 I'll always pop in when I'm free xx

[AlMorr Ambassador Graduate]

Excellent post from you Oldfloss, yes I agree that running is putting one foot in front of the other, perhaps just a little quicker than walking, talking about running, today exactly 5 years ago I became officially a runner, I ran, run 3 of week 6, this morning I visited the same place but today I walked the course as I didn't have my running shoes or clothes with me, nevertheless it brought many happy memories back to me.

[Oldfloss Administrator Graduate in reply to AlMorr]

Hello Al !

I missed you, sitting there so quietly in the corner...luckily I chatted to you earlier so I knew about your Official Runniversary ! x Walking it, yesterday, must have brought back a lot of memories... and you have come so far since then!

Stay around a while... a rest before the day begins! x

[MissUnderstanding Administrator On a break Graduate]

Beautiful photo and a beautiful post as ever! I am in such a strange place with my running at the moment. Finding that familiar, easy, comfortable pace is hard since the injury and I’ve found my physio has forced me to embrace other things. It’s been a learning experience! There has been unexpected joy too.

Quite a lot of what I’ve had to do is specific to recovering from the injury I’ve had, so I won’t spend any time banging on about that. What’s definitely applicable to Couch to 5k is…trust the training! I’ve found it hard mentally worrying about whether I’ll get pain, and if I’m losing fitness, and whether what’s been prescribed to me by the expert is going to get me where I want to be. I felt a lot of that during C25k. Was I fast enough? Will those runs really get me fit? What if I can’t do it? It the programme stepping up too fast? My physio knows what he’s doing. So do the people who wrote the c25k programme. Sometimes we have to just put one foot in front of the other, just doing what’s asked of us and trust that it will get us to where we want to be!

Today I reran my couch to 5k graduation route. A very different kind of run today and although my gait still feels a little strange and unfamiliar, my surroundings brought me that comforting “I remember this” feeling. It was such a great run. Back in my couch to 5k days, I used to have a little treat at the end of each week (silly sweets clearly aimed at children!) and today’s run earned me a strawberry fizzy rip roller! Things do feel very different at the moment but I’m accepting that that’s not a bad thing. This is just a phase that I’ll need to go through and it’s making me stronger and a better runner, even though it might feel like steps backwards at times (not literally-backwards running is a steps too far for me!). On a day like today, it’s great to get a hint of what it’s going to be like when all the hard work pays off and I’m back running the distances I’d prefer to be doing now. Those little glimpses of feeling strong and comfortable and everything flowing together are enough to keep going while it’s all a little weird.

I’m so glad you’re back too. Strong and steady-you’ll get there! So glad of the support here to keep us all moving forwards together 🏃‍♀️💪❤️

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

Hello and welcome in... your cushion here, is always ready.

Yes, you have had an odd time of things and I can empathise in the feeling of a strange place with the running.

You have indeed, embraced so much too, I think many of us reading your walking posts and seeing your photographs can feel the joy...hard though it is sometimes to hold that feeling when knock after knock, brings us to our knees.

Holding onto the times when it all flows... yes, I agree with you; this is what it will be like again...and your physio' seems to be spot on in the support to get you there... I am not as far on as you...but, yes, we will get there together.

I am loving that phrase too... one foot in front of the other... and " just doing what’s asked of us and trust that it will get us to where we want to be"!

I shall hold that thought...

Treats too... oh yes... something sweet if that's your treat...or some special cheese, if it's mine. Sit and rest a while longer... you deserve to... and pop in again please... x

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

Thanks for such a lovely reply! Special cheese sounds like a superb treat! I’m not usually a sweet kind of person so I can’t remember how on earth these fizzy rip roller things became the traditional run celebration treat! Usually I’m all about the savoury-crisps, crackers, bread, cheese etc…

Today is a rest day after yesterday’s run. There’ll be a swim and some physio exercises but I’m going to enjoy it. Perhaps even an ambly sort of walk with lots of stops for photographs.

Have a lovely day ❤️❤️❤️

[Joy57 Graduate]

I'm glad that you've been able to run again, Oldfloss, and I did enjoy reading your post. I remember you posting about running backwards, about 6 years ago I think!

I did run 1 of week 2 today, and so far, so good. I love the way it makes me feel like my old self. My treat to myself today post-post-run was a banana, much enjoyed.

[Oldfloss Administrator Graduate in reply to Joy57]

Hello!!!

Yes, it was a while ago!! I have come a long way since then...but still slow and steady and still enjoying!

It is lovely to know you are running and enjoying too. Feeling like your old self, but, embracing the new you, this time around maybe too? A banana sounds like a great post run treat too... I love bananas, ut do help yourself to some of the healthy treats here as well... Please, do pop in again xxx

[Roxdog Graduate]

I love this! Especially the part about your first few minutes of the run. Time to adjust and scan our bodies to see how we're feeling today. Accepting that every run is different.

[Oldfloss Administrator Graduate in reply to Roxdog]

Just so.

Welcome you.... take a cushion and rest a while. I really do think that many of us do overthink runs... and that the key does lie in those first steps... You are doing wonderfully right now... so maybe just stay with us and relax x

[Oldfloss Administrator Graduate in reply to Roxdog]

You need to take a bit more of a rest here, too, with that bruised leg ! x

[bradders0807 Graduate]

Room for a not-so-little one?

I love reading your catch-up corner posts, you have a wonderfully fluid writing style, very reader-friendly 👍👍

Since graduation I’ve been trying to work on pace, to ensure I’ve enough in the tank to finish my runs strongly. Sometimes it works, sometimes not so much..

After my second parkrun effort on Saturday and a rest day yesterday , I headed out very early (for me) at 6 this morning, aiming to run a relaxed 5k and a steady 7.00/km pace.

Being very mindful of not going out too quick (as is my annoying habit), I made sure that throughout the opening km my pace was right. During the 2nd km, for the first time I can remember, I got into a real rhythm, and before I knew it I had completed 4km, slightly behind my 7.00/km pace goal, but really enjoying my run.

Breathing was good, legs felt strong, everything was going well. Even the level crossing played ball as on my approach the train went through and the barriers went up for me.

I completed the 5km I had set out to run in 35.48, so a bit off the pace goal I had, but I’d thoroughly enjoyed myself, lost myself in the run for the middle 3km, and felt as strong at the end as I did at the start.

My best run to date I’d say, hope there are plenty more like that 🤞🤞🤞

[Oldfloss Administrator Graduate in reply to bradders0807]

Always room for you !

This sound positive... and even better that you are enjoying the runs too ? You have found a pace that is right for you...and that is simply great!

Take a rest a while and then... on you go!

[Cassie_7 Graduate]

Hi Floss sorry to hear you have had a bad back. I hope it eases soon. Strangely enough, my lower back was aching the other day, so I started off slowly (I don't run fast anyway). I mostly run on grass and I took a lumpier route in the shade, going slowly as it was quite tussocky in places and I found it was much better. I used to do a lot of road and pavement running in my 20s and I wonder if the camber affected my back x

[Oldfloss Administrator Graduate in reply to Cassie_7]

Hello and welcome you ! My back is so much better now... but as an old snail, I need to take a bit of extra care

The ground under foot can impact... most definitely. I am unsure whether it was a bumpy cycle route that triggered my back or running on some beach stones.. ! Slow and steady is the way....especially of we feel any twinges. It is hard to know what might be normal or what may be an issue... But...if we listen to our body... and take it gently, hopefully???

[Carners1 Graduate]

I totally agree with you. The minute I stopped worrying about distance and pace and just ran in the moment, everything clicked into place.

[BarbieW Graduate]

Hi Floss and thanks for a great post. Glad the back is better.

I completed W7R1 yesterday, and am so pleased that I tried it, despite my misgivings last week! I’ve managed to get a physio appointment for a slight niggle with my knee, so hope I can get a bit more confidence back after talking to her.

I do like the idea of working your way down (or up!) your body, relaxing each bit as you go, as I’m sure that would distract me from worrying about whether I’m going to make it to the end! So I’ll give that a go tomorrow and see how I get on - in the meantime I’ll try one of those smoothies, please.

[Oldfloss Administrator Graduate in reply to BarbieW]

Hello... I hope you have had a rest and a smoothie too,, I was out in the mountains all day... ! Sorry i wasn't here... !

Well done you...I am glad you got that run in! Hopefully that Physio appointment is going to give you some support and answers...

Yes... going thought the check list is useful and can get you relaxed and forgetting about the runs, as you say It certainly helps me... I need to check to see if you got the run done?

Meanwhile... some fresh muffins and some cool juice... it is still 21 degrees here in Criccieth x

[BarbieW Graduate in reply to Oldfloss]

W7R2 done and dusted, thanks. Not because I concentrated on the body relaxation, but simply because I thought of something else altogether and so didn’t really think about actually running until it was nearly over. I’ll have another go at the relaxation on Friday, and see if I can concentrate a bit better! (It was only 9 here in Hampshire when I went out at 7 this morning, so still in 2 T-shirts I’m afraid!)

[Oldfloss Administrator Graduate in reply to BarbieW]

Thinking of something else will do just fine too! X

[Zev1963 Graduate]

Love your posts. Chatting about returning to running after a little break, makes me think about something I learned from the Nike Run Club guided runs. That is, instead of trying to run at a particular speed or a certain cadence, think of your run in terms of effort. Think of effort on a scale of 1 to 10, 10 being your flat out effort (running as fast as you can for less than a minute). Around 80% of your weekly running should be recovery running at 4/10 effort. When you run intervals, an effort of 7/10 will be about the effort you could run for 5km, an effort of 6/10 about that which you could run for 10km. I find this really useful, because it bases your run on your fitness today, and how you feel today, not on some arbitrary speed, or how you want to run in the future, or how you ran last week. It's all about today, right now

[Oldfloss Administrator Graduate in reply to Zev1963]

Absolutely...I use that too! if C B is with me as he often is In the moment and enjoying every second of it