I hope you had a fun holidays and don't feel too sore of head today! I also hope you don't have a cold like me. I have definitely been appreciating my "joker" days this week as I really don't feel up to running at the moment! 😊
Still, onwards and upwards! I'm looking forward to more exercise, less pastry, and the tomato & lentil soup I'm going to make after posting this 😊😊😊
💥I intentionally did not start this plan at the beginning of the new year. I thought it would be beneficial to get some groundwork done before Christmas, to ease ourselves into 2019 with a goal firmly in place.
💥I was sorry to see we have lost another posse member - we'll miss you, BethMay!How is everyone else feeling about the plan now we've arrived at the start of the new year? Is anyone else struggling? Please share so we can help! What are your thoughts about the work left to do? How do you feel about the increasing long runs - I'm especially interested during this phase, where the increments are smaller.
Anyway, I hope you're enjoying your runs - because that's the main thing of course!
Happy New Year 💥
roseabi xx
p.s. Also please share your favourite soup recipes 😊☕
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roseabi
Ultramarathon
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Spices to taste (optional) - I'm a fool for cumin, and I'm keen on chilli at the moment...
Olive oil
Water
Big saucepan
Fry onions until soft and translucent. Add the herbs, potatoes, and carrots and cook for 10 mins or so. Add the garlic and spices (if using), and salt, stir for a couple of minutes. Add lentils, stock, tomato puree, and enough water to cover and cook the lentils. Bring to the boil and then reduce to simmer, covered, until everything is cooked, maybe half an hour. Season to taste with pepper, and more salt if required.
I have all these ingredients in the kitchen. Sounds good! My favourite soup is pea & spinach from Yorkshire Provender - I keep meaning to look up some recipes so I can make it myself as I go through so much of it!
Thanks for the recipe Roseabi! I just got home from a wonderful weeklong holiday but filled with way too much fast food. I just checked my cupboards and although they are bare, I have everything to make this tomorrow for lunch! Sweet! I can go grocery shopping on a full tummy and will hopefully make healthier choices because of it! Time to get back on track, nutrition wise, and hit the tarmac again!
poor you roseabi hope you feel better soon I have a gammon joint needs cooking Its going to end up as Pea and Ham soup which is one of my favorites Hip still playing me up but soldering on I think if it doesn't come right by end of this week will have to look at a change of plan I'm so hoping it doesn't come to that as I'm trying to do the half on behalf of a local charity and have already got some sponsors on board
Thank you for the soup recipe too, I’m always on the lookout for soul food at this time of year and that looks just the ticket!
I have a question about the plan, I am just about to start cycle 6 and noticed the long run has been replaced with a 5k race, just wondering what the rationale was behind that? Would it be reasonable to replace the 5k race with a 15k gentle jog?
Ah - that’s good to know roseabi . I wasn’t sure if it was more to encourage race pace at certain distances at certain time points. I’ll not worry too much about race days then. I’ve already done 2 x 10k races in 2018, and Parkrun gets me used to running with company...❤️
It's more than just having experience of a race at some point, it's an opportunity to gauge your fitness and pace in the last few weeks before your goal race - however not essential by any means 😊
Oh - thanks - perhaps I’ll enter us both in for a 10k nearer to our May HM date then. As my HM pace is presumably going to be much slower than my 10k pace, though, I’m not sure it will help me gauge pace...
I was only really aiming for a 1st HM in 2.5 hrs, though. That already seems fairly doable, as I ran 18k in 2hrs today. So perhaps just long training run practice will help me keep to the pace I’m aiming for.
I would suggest you run it slower than your typical 10K pace 😊 You may find it helpful though to run it a bit faster than your expected HM pace - see what you can do!
There is more to learning about "pace" than simply running a certain pace. You need to consider how you stop yourself starting too fast under race conditions, how you will maintain a steady pace, whether you want to try for negative splits, etc. It's strategy. You must be looking at the 10K race through the eyes of someone who is planning their first half marathon race, and body-scanning yourself with that in mind.
I’ve been thinking more about your pace notes above, and wonder if this might be one area where I really do have to work things out for myself, roseabi , due to my pacemaker concerns. I’ve so far learnt not to worry about negative splits. I do start off faster, then I settle into a steadier rhythm - but forcing myself to start slower simply makes my time overall slower. As I practice more, I can keep the steadier pace going for longer distances without further slowing up. I’ll aim for a sprint finish, but I daren’t start it too early.
I don’t think I will ever “push things” at any point in the way others may be tempted to, as I’m constantly making sure my breathing stays easy and fairly relaxed. I need to have something spare in the tank, and not build up any significant oxygen debt until the final sprint, as my biggest fear is my pulse crashing in half at any point. I’d like a finishing time I’m happy with, but more importantly I don’t want to embarrass myself by passing out and hitting the floor! (I think that’s why I like the idea of practicing the full distance a lot privately first!) 😂❤️
Fabulous! Of all the ideas I have been trying to get across, I'd say that "people must work things out for themselves" is the one I've emphasised the most 😊😊😊
Hope you shake that cold very soon once you start feeding it good veggies! I avoided a nasty one from my youngest son before Christmas, but now OH has one (which he makes sound nasty!) so I'm in hiding from that one - I feel my luck may run out soon.
I'm half way thru cycle 5 of the plan. Absolutely enjoying it and really pleased to be feeling the benefits too (as evidenced by a good time - for me - at last week's Parkrun, just sub 30 mins, without pushing hard, with reduced fatigue and lower heart rate). I've only just started increasing the runs beyond the distance I was already at before starting the plan, and I've been running with an additional 2k each time (after my garmin wobble in C1); but I liked that I went back a bit in distance because I was adding in all the cross stuff. Just now I feel ready for the increase and hopefully my next long one will be 20K which will bring the final distance so close. I feel incredibly positive
The only fly in the ointment, is that my right quad is really playing up, and the last couple of runs have made it more sore. I have the same issue in both legs, it comes and goes - alternating between the two legs. I'm just hoping it's not going to stop me carrying on. If I can get it through the next two and a half weeks, then it will get a two week rest while we're away. If not, I will have to get a bit creative with the plan! Meanwhile, roller, roller, roller .... and onward! Good luck everyone
Linda, have you ever tried a barre workout? i'm just wondering because I have found it amazing for legs, and never have any quad trouble (of course I'm just an example of one 😊) - and maybe you might enjoy it more?
Suzanne Bowen Fitness is the one I used to use, a streaming video subscription business (I also have some dvds) - I've let my membership lapse, mainly because I wanted to try some different stuff, but also Suzanne has stopped posting new workouts (I think she is injured, poor thing). However there are hundreds of workouts already on the site. There's a video showing the style of the exercises:
Thanks Abi. I will definitely take a look. I'm having a sh***y day! Turned up for a cancelled pilates class, so then drove to the pool only to find they are closed Thu mornings - after I had fed the car park machine! All of which is pretty minor, but today I'm limping on this leg so the constant ache and the mega disappointment that my 'no injury' resolution never even got off the ground, means my resilience levels are ultra low. Grrr. Ibuprofen may be the way forward today 😃. Sorry for the unload ...
I did just see it says Rest/cross on my original plan for today ... will still aim for a swim at 12.00 - my leg feels sooooo much better on the water - but won't feel I've cheated if it ends up as an extra rest day
Hope you feel better soon roseabi - and Happy New Year! ❤️❤️❤️🥂🍾😊
After neck issues, then a tummy bug, and not being allowed to use one wrist much after a steroid injection, I was so pleased to make my 18k run this morning. A week earlier than my original version of the plan - but, hey, I’m going for an adaptable freestyle version! 😂😂😂
Your HM plan has given me key pointers to aim for when I can. Cycling long runs back to 10k every few weeks, and seeing strength and cross training as part of the process seem important - though I’m ironically doing less strength and gym work than normal at the moment due to the wrist! (I’m instead seeing past training as something that should have helped, giving me a better feeling of confidence of success!)
I think for me, having only been running since April 2018, I may have found starting from 10k, and then achieving a HM 21.1k by March would have involved ramping the distances up too quickly later on in the main programme. But having started at 15k, I may well be doing the full distance by the end of January anyway. (So plenty of time to practice before my May HM!)
I’m not sure if it’s partly psychological, but increasing long runs by just 1k per week, and cycling back to 10k long runs each 3-4 weeks, seems like the perfect formula for me personally. I can argue with myself that I’m only adding an extra 1k, but I think an extra 2k might have had my brain rebelling! (But I am someone who likes lots of practice at new distances. I can’t imagine ever wanting to race a distance I’d not run several times before!) Not sure if that helps with your plan thoughts or not, as we’re all different. 🤔❤️
I did suddenly start sneezing and streaming after finishing today’s 18k - so I’m keeping my fingers crossed at the moment. I like to think I’m still at the “fighting it off” phase, and haven’t gone down with anything properly yet! 🤞🤞🤞 I keep planning to make carrot and coriander soup, so if I get around to it and find a good recipe then I’ll share it later! 😋❤️
Thanks - sadly no sign of wrist improvement so far, but still hoping... If not they’ll offer surgery in 6 months, which my Sports Therapist says I really don’t want. It has poor success rates. ❤️
I am a bit behind with the longer runs.. the Bronchitis set me back!!! but have got the short in and some quickies and exercises are going well!
I need to really get on the case now and build up the distance...Did my first 5K Park Run last Saturday to get used to running with people!!! Son in Law came and stayed with me for the whole thing... only 250 folk but I was fairly wound up before it even started.. all those folk in a small area!!!
But... once we got off.. although it was so strange... ( flat for a start) it was not too bad... I faffed about a lot and got a bit crushed at the start... but I did get round...and was not as slow as I feared... in fact only 3 minutes slower than my 5K happy pace...I was glad I did it.. and am going this week too...!
First thing - thanks for the soup recipe Roseabi, it looks great! I have sadly, now not run for exactly four 😮😫 weeks, having had flu, chest infection and much, much, coughing which resulted in strained intercostal muscles...VERY sore! I am at last on the mend and looking forward to the day I can get back out there and run again!!🏃🏽♀️ Not quite sure where I am with my Surrey HM plan though - last run was a lovely 8 mile run at the beginning of December. Until I get out there I have no idea how much fitness I have lost! So, the plan will be to get out there and see how things feel. If I'm not ready for the Half I had planned, I do have a little 'alternative' HM, a month later, so all is not lost!! At the moment though, having just got through such a horrible lurgy, my main goal is to just run for the love ❤️ and be grateful that I can again!!🏃🏽♀️ Happy New Year to everyone.🙂
Oh no Sandra...hope you enjoy being well enough to run again. Take it easy and look after yourself. There are always more HMs whenever you’re ready. ❤️❤️❤️
At university I started making a soup that has stayed with me right into my adult life: Bendy vegetable soup. You know those slightly sad looking wrinkly veg you find at the back of the fridge drawers? Nothing wrong with them, just a bit dehydrated? Those are the guys that get souped round here. If we're feeling really fancy it's Bendy Veg soup with potato croutons. It's not the only soup we make of course, when my veg box delivery is full of things I don't understand or can't identify we also have Misc. Leaf soup.
Had to take a break from the plan due to pain in my foot just before Xmas. It feels better now so hoping to do a short run tomorrow or Friday; and - if all goes well - back to a long run on Sunday.
This means I will have to juggle the plan about a bit to take into account this break - but thats all part of the fun, right?!
Have been keeping up with my runs over the festive season - just short ones - but all the strength work and cross-training has gone out the window. Hope to get back on track with some strength exercises this evening, then looking forward to my next long run this Saturday - 15k! 🤗 Going to try a new route along a canal, a nice peaceful path over the Pett Levels (reclaimed salt marsh).
Started Veganuary yesterday so I will be getting lots of nice veggies in too. Have some butternut squash left over from Christmas so I might do some spicey butternut squash soup - basically chuck squash and any veg like carrots or sweet potatoes in a pot with water, garlic, ginger and any spices of your choice - I like to have a bit of cayenne or chilli 😈 You can fry onion, garlic & ginger first for extra yummyness. Then add some coconut milk, cook until everything is soft and blend until smooth. Sorry I'm not good on quantities but you can google butternut squash soup for similar recipes 😋
Happy New Year all HMers! And get well soon Abi, hope the veggies give that cold the boot!
Confession time! Yesterday I did nothing. No strength exercises, even though that's what my plan said! Hey ho. I promise to make them up before the end of this cycle, and to try harder in future - but I HATE them
Bringing back horrible memories now...I had years where it was painful for me to walk, but I could swim. So I swam a lot. Only problem is I have to swim face down with a mask and snorkel due to my neck fusion. Hmmm...normal swimming and snuffles don’t go. Snorkelling becomes disgusting! 😳😂😂😂
Hope you’re starting to feel a bit better after that soup roseabi ❤️❤️
Happy new year everyone 🥳 I have been keeping up with the plan. Think I missed one cross session last week 🤔 . I’m enjoying the longer runs but I’m running (ha, ha) out of ideas where to do them especially as they get longer. Living out in the sticks makes routes difficult. Not many foot paths near me. I know of a couple of trail type paths but would feel vulnerable running them alone. I will figure it out though 🤓 . Really enjoying the strength sessions, i’ve bought heavier dumbbells, 3kg 😁😂
It is a rest/ recovery run tomorrow. I aim to do a run with no alerts on my watch, just press start, run and see where I end up 😁 .
A calf strain or I think more specifically a Soleus strain.... running is definitely improving my knowledge of anatomy 😂
I've altered my technique in the last few weeks going from heel striking to being up on the balls of my feet. It was weird at first but was much less jarring on my knees so, I think??, a good thing.
Anyway, on my running club run last Friday my left leg really started to hurt. Luckily I had no running planned until New Year's Day parkrun and I thought it would be OK. It hurt at the start but then was OK and I ran round no problem. Unfortunately it hurt a lot when I stopped ☹️
It's nowhere near as bad as when I did my hamstring (I could barely walk then) but annoyingly it's still playing up.
Really annoyed as the hamstring injury was definitely caused by my own stupidity whereas I thought I'd been really careful not to increase my mileage too quickly and hadn't been running very fast even at parkrun.
Will see how it is on Saturday but it might have to be a parkwalk for me this week x
Oh no, it's so frustrating isn't it! I have issues with quad strains on and off, alternating legs - as one quietens, the other starts to complain. Similarly, it hurts at the start of the run but eases as I get into it. Yesterday I debated whether or not to continue, but of course I did. Last night and today it is painful just to walk on it Parkrun on Saturday is supposed to be my '5k race' on my plan. I could be sensible and ditch it, but I've agreed to run with one of my daughter's friends who hasn't run for a while, so I really would like to still do it. May call for some ibuprofen masking (shh, don't tell anyone). Sounds like you might be more sensible, but good luck - I do hope it heals fast for you.
Do you think the change in technique is the cause of the strain?
Oh no Linda! Injuries are such a pain aren't they? I just felt like I was really getting somewhere as well ☹️
I think it's pretty much definitely the change of technique. I found a Runners World article that said that and increase in mileage are the most common causes so double whammy for me! Going to persevere though as I feel I will be able to run faster on my toes. I think I'm wasting a lot of energy heel striking and that's why my endurance is poor. I've been told I've got natural speed (which I certainly didn't have when I was younger so I'm not sure what happened there 😂) but I can't maintain it at the moment.
I hated being injured before and had lost a good deal of fitness when I returned - it honestly felt like I'd never get back to where I was before. I know now though that it's only temporary and resting is the best thing for my recovery - still bloody annoying though!
Last time my thigh was particularly tricky I swam for a couple of weeks instead of running. Otherwise I just find everything seizes up if I rest totally (probably an age thing!)
One of the reasons I was so glad to be finally adding in swimming and cross-training between runs was because I thought it would help avoid a repeat of the thigh problem. For a while it looked to be working and I think that's why I'm so disappointed today. Hey ho! It will get better. Good luck with your healing and with your new technique
I'd consider sticking with your natural gait. You will land on your forefoot as you increase speed, and uphill running may aggravate your calf too, so (as much as possible) keep it slow(er) and flat for a while when you start running again xx
I'm a terrible swimmer! Can only do head above water breaststroke 😂
Going to walk 5k to meet my boyfriend from work later. I don't usually record walks on Strava but last time it made me feel better about not actually running.
I like a full 12 days of Christmas so I'm still in feast mode (tree and decorations all still up too) - dread to think what the scales might tell me come Monday! Need to find some high calorie burning low impact workouts 🤔😂
Glad someone else still has their tree up. Have toyed with the idea of keeping them up until Candlemass in the past to get through the miserableness that is January but I think that might be a bridge too far!
I'm definitely at the stage where I'm eating for the sake of it now - stale biscuits earlier.... waste not want not! 😂
Gingernuts: do you find it's worth letting them go stale because they're super yummy when they get a bit soft? Or am I the only person that thinks that?
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Parkrun on Saturday is supposed to be my '5k race' on my plan. I could be sensible and ditch it, but I've agreed to run with one of my daughter's friends who hasn't run for a while, so I really would like to still do it. May call for some ibuprofen masking (shh, don't tell anyone). Sounds like you might be more sensible, but good luck - I do hope it heals fast for you. 
First Half marathon training plan
