Beyond C25K - the Stepping Stone run

[ktsok]

Hmmm… I’ve gone off Steve Cram. Exhorting me to go faster when I have been running for 30 minutes already - Steve! Stepping stone to what?! You are showing your competitive colours. I guess an ex-Olympian isn’t going to be of the slow running school…

There is a part of me that responds to such encouragement, and I did run at a 6:20m/km pace for a few minutes (which is about as fast as my knees will manage, and HR 184), before I stopped to swallow down the rising vomit and take a picture of my new muddy shoes as an excuse.

Yes! I wore them. I don’t want to bang on about it, but what a ridiculous colour to make an off-road shoe. They look worse in life than in the photo. I tried to wash them, they looked so bad, and now they look even worse. ‘Soiled’ is the word that comes to mind. On the plus side - the advice was right, the Lone Peak 6 fits well in my regular street size (the Torins are up a half size) which is just as well as they are unreturnable after one use. They are heavier - 245g vs 219g, and it’s noticeable. The Torins are like cloud running. There’s a tiny bit more effort involved with the Lone Peaks, not just because of the weight, but because they grip the ground better. I didn’t feel as if I would slip at all in the mud.

Warm up today included a deep stretch yoga class. How the woman in the TV can relax in some of those positions is beyond me. I guess the YouTube yoga stars are like the Olympians of the yoga world.

🧘‍♀️

[Sandraj39 Graduate]

Very arty photo of your muddy shoes - love it! And well done on your run - I haven’t tried those new additional runs. They sound good.🙂

[ktsok Graduate in reply to Sandraj39]

Thanks Sandra. The jury is still out - speed isn’t my goal (or at least, I’m trying very hard to let that goal go…) so I’m not sure it’s for me.

[Jell6 Graduate]

Crep Protect 200ML The Ultimate Rain & Stain Resistant Barrier Spray amzn.eu/d/88VHagKOoh shiny new shoes!!!

This was recommended to me, I have no idea why as the most my runners gets is a swipe of an old toothbrush around the base😊

Apparently with this and a swoop of a wet wipe your sneaks will remain as good as new!

Yoga? Eek, I wish I could, but I can't.

Well done with the stepping stones, I've never tried it, but who knows, never say never!

[ktsok Graduate in reply to Jell6]

It’s a bit late now! I’d just be crep-ing in the stains!

[Jell6 Graduate in reply to ktsok]

Embrace the mud!

[SueAppleRun Graduate]

Well done, oh Steve Cram, go faster when you've run that long, I think the idea might be to go slower for the first part so you can speed up. I think though that's a thing.....going faster at the end. I can't really do it .Shoes, lovely to have christened them 😁 mud never hurt anyone unless you skid in it and fall awkwardly.

[ktsok Graduate in reply to SueAppleRun]

This is very true Sue. They make me wince though.

[PaulS83]

A zen runner wouldn’t care about soiled shoes. Or torment herself with, as the bear, whether some trail shoes are designed for polar regions?

Glad you got back out to play. Now, rinse off those kitchen scales!

[ktsok Graduate in reply to PaulS83]

As we have established, this fantasy goddess ain’t me.

Polar bears?!

[PaulS83 in reply to ktsok]

I can’t remember what I was prattling on about to be honest. I find myself a little wide of the mark today.

I think it was something to with the only logical reason for there being white trail shoes.

Further pondering has produced: Maybe as their name suggests, you need to trek up to the snow capped peak for them to make sense?

[ktsok Graduate in reply to PaulS83]

I mean, I know you have been yearning for a pair of Lone Peaks. Is this why? The name conjures up fantasises about being in the snowy mountains wrestling bears?

It’s good to dream.

😜

[MissUnderstanding Administrator]

Love those shoes! I always think running shoes shouldn’t be too clean. Mine are disgusting after today. Have fun getting them even dirtier!

A five minute pick up at the end of a run can fell like forever! I think it’s totally ok to say “no thank you!” to Mr C. I won’t tell him if you don’t…

One thing I’ve found with those sorts of pace increases is it’s easy to go a bit too hard and instead of finding the next gear, you’ve gone up three or four! I’m talking to myself here. It gets easier with practice and the Nike Run Club app is really helpful. It’s totally ok to stay at the conversational pace though. Your run, your way for your own enjoyment is a good motto.

Good luck with your next run, whatever you choose!

[ktsok Graduate in reply to MissUnderstanding]

Wise words MissUnderstanding! I think you hit the nail on the head - I shifted from second gear to fourth, instead of third. It’s very tiring though - I can see why the fartleks training is necessary for runners who want to access gear changes. I’m still not sure what I want from my running bar carrying on doing it and not injuring myself. Staying within my limits seems the safest option…

I am inspired to dirty up my shoes even further now, thank you 🙏

[MissUnderstanding Administrator in reply to ktsok]

I think the NRC interval runs are much better for practising different paces (efforts really). You get a proper recovery break for starters! Not at all compulsory though.

The great thing about running is it’s big enough that you can find what you enjoy and just do that! Nothing is set in stone forever and you can always try different things when (or if!) you fancy it. There are loads of ways to keep things fresh that don’t involve fartleks!!! New routes, hills, trails, parkrun, building distance, podcasts…. Whatever works for you. It’s not as if you’re on a deadline or anyone is going to assess your progress. Running for joy is the best!!

[Gthants]

Some of the You Tube yoga classes are comedy gold! I just think "yeah, right" and giggle as I try a supine pretzel (or whatever)! 🤣

[ktsok Graduate in reply to Gthants]

like so?! 🤣

Cat yoga

[Gthants in reply to ktsok]

OMG - YES! 🤣

[RumblingChest Graduate]

I’ve just graduated and tried the Steve Cram thing (in Altra’s too, snap), but switched him off. I decided that, for me, I’d be better consolidating with the Maffetone method. What I need is some tracks exhorting me to go slower! It’s harder than you think, especially when you get overtaken by walkers muttering “what’s the point” 😀

[ktsok Graduate in reply to RumblingChest]

How rude of them! They don’t, surely? There’s enough of those sorts of voices in our own heads without other people chipping in!

I don’t think anyone has said that to me, but I have definitely (and unnecessarily) explained I have a knee injury as I have painfully slowly overtaken a brisk walker!