CATCH Up CORNER...WEEK 4... Time to kick off the running shoes, and Slow things down...

[Oldfloss]

Hello....

Welcome to the Corner...

It is warm and cosy and hopefully, many of you will have escaped the reaches of the latest storm!

It is so good to be here welcoming you all, for another week of running... or if you are unlucky enough to be out if it for a while ,another day or so of. Self care, recovery and recharge time.

The fire is warm and the snacks are plentiful this morning.

Okay. Grab a cushion. Get a drink and settle down for a chat

Relax and just breathe... life moves at a fast enough pace, without us trying to keep up with it

Whilst you are sitting there, I will ramble on and hope you don't nod off !

Since Mr OF had his heart attack in July... I have had a fair bit of time to think. Time to rationalise. Time to start prioritizing , adapting and importantly, build back to running regularly again. One of the most valuable things I have taken , from all the experiences of the last months, and there have been some cataclysmic ones, is the need to slow down. And I have.

I have learned that the key for me and my sanity and my survival, is to really, really, put into practice what I preach. Take it all, slow and steady.

Slow is my watch-word.

So... what possible relevance has this got here... well, it is obvious isn't it? I have read a lot of posts over the last weeks and particularly last week. And here we are again, with that subject cropping up again.

Folk struggling a tad... feeling the runs, even ones taken early in the programme, are too hard...lots of feelings of moving much too slowly, and not going fast enough.. even, comparison with other runners,

So,, I am just going to reinforce once again the advice that you will see, all over the C25K forum site.. in posts and links and everywhere else too.

If you wish to progress, safely and enjoyably in your running then, the key to running faster, as you move on is to learn to run slowly. Yes... run slower...to run faster.

For quite a few of us, this running slowly seems to cause problems. So, what might we do to help us with the problem.

Run conversationally.

Either on your own or with a friend... we are always advocation conversational pace. This may be, if you are able to, be a way to do that.

Now, if you run alone, but you have a dog... run , conversationally with the dog They will be most companionable and they won't disagree with you, on any topics!

Or like me this morning... I did a 15 minute run with Nike Running Club's Coach Bennett... he talked in my ear and I talked back to him

Breathing is a great guide.

It should come comfortably and you should have plenty of it!

Take a photograph.

This really slows you down... I have lots of good shots. Taken when running very slowly and one or two blurry ones when I have been a bit too quick!

Now, every one has a different slow... but YOU will know what your slow feels like. You should, ideally, be able to run comfortably, breathing easily and not finishing, exhausted. Something left in the tank is the way to go.!

So... simple eh?

Just as an aside... Coach Bennett said to me this morning, that the whole run should be taken so slowly, that we could have a long continuous conversation. It was, and probably, one of the slowest 1.5K I have ever run... it was just what was needed and it was blooming marvellous.

Your turn now...are you finding the runs tricky, feeling a bit overwhelmed? Are you worrying that you are struggling; for those starting the C25K programme it is really important to get this right. It could mean the difference between reaching that podium... or not

Looking forward to seeing you later...

Oldfloss x

[David_G]

Hi Oldfloss and running friends, hope everyone’s managed to survive the ravages of storm Isha 💨💦🌧️❄️

Your theme of ‘slowing down’ really chimes with me following my cardiac episode last year: I know now that I’m unlikely to ever be able to run as ‘fast’ as I used to, so I need to do what I can, when I can.

As you know, I went through cardiac rehab and I’m now volunteering at the sessions. It really is so rewarding and it’s given me something to focus on now I’ve had to retire from the world of work.

I’m still a member of my running club (who’ve been hugely supportive) but I don’t run so as far as I used to. Yesterday I decided to go out for a short run before the wind picked up (again!). I looked at various options on the NRC app, including Coach Bennett, before deciding on the recommendation from my Garmin watch, which was a 24 minute ‘Recovery Run’. I was going shopping for a few bits and pieces anyway, so I decided to incorporate the two. I’ve never done a ‘proper’ run with a bag of shopping before!😳 I ran home, swapping my shopping bag from one hand to the other from time to time and I didn’t drop anything.😀 My pace (for the record) was 8:52 min/km but I don’t care about that these days - I’m just glad to get out running. Another thing that I’ve found useful is listening to podcasts rather than music. It means I can concentrate on the podcast rather than my pace, and the cardiac rehab team are quite happy for me to run as long as I take things slowly.

This week will involve walking, running, visiting my flat, volunteering at cardiac rehab, carrying on with my own rehab and Parkrun on Saturday. I don’t know how I ever fitted work in! 😂

[Oldfloss Administrator Graduate in reply to David_G]

Hello and thank you so much for calling in and sharing this ! Such an inspiration for so, so many of us and especially the new runners.

Your run sounds so interesting and so enjoyable and your time is what you wanted and what you are happy with; that has to be the right way to do it?

What you are doing now as you move on is so super... giving back, so much to folk who have suffered the same or similar issues to you.

Taking it gently is so important for you and we know that you will be listening to your body and taking it at the right pace.

Rest up a while... you are busier now than when you worked... xxx

[AlMorr Ambassador Graduate]

Excellent post from you Oldfloss I have only been running short 3K "maintenance" runs recently during the very cold weather, I hope to run a 5K this Wednesday morning but first of all this morning I am going to walk that 5K course to see if it's OK and not blocked by any fallen trees caused by Storm Isha , I don't see any trees blown down from my window despite the storm during the night, I'll report back here when I come back from that 5K walk..

[Annieapple Graduate in reply to AlMorr]

🍏What a sensible idea AlMorr to walk the course first!

[AlMorr Ambassador Graduate in reply to Annieapple]

Just checked the route, no trees down but plenty of small branches and twigs, so I will be careful when running on Wednesday

[AlMorr Ambassador Graduate in reply to AlMorr]

PS, another named storm coming late on Tuesday and Wednesday Storm Jocelyn

[Oldfloss Administrator Graduate in reply to AlMorr]

Oh heck! I need to check that one out Al! x

[Oldfloss Administrator Graduate in reply to AlMorr]

That sounds good... but now that other storm you mention is coming... ?

[Oldfloss Administrator Graduate in reply to AlMorr]

Hello Al... that sounds so, so sensible... and quite what suits you! Enjoying the shorter runs when we take them. or the more gentle paced ones, can be both relaxing and restorative.

I do hope you get that 5K in if the weather and you are ready for it.

Thank you for calling in, my friend x

[Annieapple Graduate]

🍏Popping in to have a coffee with you & enjoy a closer look at that Sloth 🦥 He’s quite handsome I must say! Slowing down or taking it easy are such calming phrases in themselves.. In this instant age when everyone rushes about multitasking & people pleasing, a slow paced or easy run sounds very restorative and relaxing ☺️ Thank you Floss!

[Oldfloss Administrator Graduate in reply to Annieapple]

Hello... good to see you... and yes... maybe just repeating the words can be quite cathartic. Just relaxing, taking it gently and taking the slow paced, easier runs.., it does really sound enjoyable! I know that for me, making sure whatever my goal is, that I keep it all under control and just let the runs evolve. I may want to reach 10K again as I build back, but I sill get there in my own good time...

Letting it evolve and having a lovely time in the process. x

Sit back and relax... and thank you for popping in x

[Swimming24 Graduate]

Hi Oldfloss

Just checking in with you and finding a cosy spot by the fire on this grey rainy day. As always I read the posts from time to time even though I graduated over a year ago. Some posts resonate with me and today the slower you run the faster you get did just that. Since graduating I joined a local running group and recently I have joined a second group so I can run twice a week. In both groups I am invariably at the back plodding along but I manage the distances which is something that would have been possible six months ago. More importantly because I run at my pace I have so far been injury free. So take it slow and steady and enjoy the freedom of the run.

[Oldfloss Administrator Graduate in reply to Swimming24]

Hello and welcome... so good to have you here. The rain is raining and the sky is very grey.., but we are here, just chilling. Always a cushion here for you !

Thanks for this... it will really help folk to see just how it all evolves Distances evolve and you have found out first hand... or should that be first foot, just how good that feels...I am so pleased for you and for your running!

Well done you on joining another group too and for running it, your way... running and enjoying...that sounds just great to me

Sit back a while, relax and see who else drops in... Thank you so much for popping in xxx

[Bluebirdrunner Graduate]

Hi Floss,

Just popping in for a coffee and poppyseed muffin. It seems the supermarkets are full of hot cross buns already, and though I don't go down the chocolate aisle, I wouldn't be surprised to see Easter eggs on the shelves!

I don't want the year to go by too quickly, I need all the training time I can get for April 😉

Run 2 of week 2 to be completed today, I am keeping the run intervals nice and steady, not worrying at all about pace. I remember these early runs when the toxic ten can play a part, to breath deeply and empty my lungs fully ready for the next breath. To land lightly, but not bounce and to relax my shoulders. Your voice is there encouraging me along. The slow and steady mantra firmly in my head.

I have a long way to go, no shortcuts though, and trusting the program will get me there again. It is still January after all ☺️

Happy running all🏃‍♀️🏃xxx

[Oldfloss Administrator Graduate in reply to Bluebirdrunner]

Hello you! Your cushion is always here, in a cosy spot! Those muffins are really good!

I HAVE seen the Easter eggs in some shops and I simply cannot believe it. I have though, been looking at some Hot cross bun recipes.. ones with apple in !

You are on the way! Running the right way for you too... taking it gently, and no worrying. How good is that! You have got all your previous running and your joy in that running tot ake you forward safely and enjoyably. I want folk, especially our new runners, to read posts just like yours.

This just shows how successful the programme can be, but it needs US to run the runs, and if we do it our way, listening to our body, it will take us where we wish to be!

Both you and I have a very long way to go... but we will be running it together, slow, steady and smiling all the way? Even on those greyer, damper days...we can still find fun ! Jumping in puddles!

We will do that! But, please sit a while longer and have another muffin... it is good to share time with friends xxx

[Cantstopmenow Graduate]

Good morning Old floss, Like others on this forum, I enjoy popping in for a coffee and catch up from time to time. It's lovely to hear how friends on here adapt and fit running and exercise into their schedules, whatever challenges life holds.

January is definitely not the easiest time of the year to be a runner, I feel more like hibernating than running!

I've just been reading the motivational tips on Strava and so many of them are about connections with others in different ways to keep focused and enjoy our runs, so thank you for this group.

I feel quite tired at the moment, so I will be trying to take it slowly and building some more strength and flex into my week. 🤞

A tip I read on this forum some years ago and found helpful was along the lines of "even if you don't feel like running, decide to go for a walk in your running gear and you'll be running by the time you reach the end of the road." It's worked for me many times!

Have a good week running friends 😊