Hi folks! How's your week been? Let us know what youβve been up to and what you have planned for the week ahead π.
I started week four of my HM training plan and managed a wonderful 15k run through Windsor Great park in the sunshine on Saturday - my longest run in ages! On Sunday I had a lovely cycle ride and it was good to see people outside the pubs again - itβs pubs that have struck me most as looking forlorn and creepy during lockdown, so itβs good to see them coming back to life.
But my favourite thing about lockdown easing? I should soon be able to book a sports massage very soon, yay (I canβt imagine getting back to 21k without some assistance, I know this is rather minor in the grand scheme of things, but it's a big positive for me).
If you're new here, or just taking a look and getting comfortable before posting, hello! This post is a great place to introduce yourself if you're ready to do so.
If you are interested, there are plenty of workouts you can do at home from the YouTube library over on Strength & Flex, why not take a look!
Mr roseabi and I have been wondering if the lockdown easing has resulted in our beaches being a bit less busy this weekend - newly-available pubs keeping the daytrippers in London sort of thing?
I have been feeling a little out of sorts for the past week or so, and it's been actually quite nice to think that I'm not missing out if I pause my training plan for a bit. Not that it really mattered before the pandemic of course, but you know what I mean π Almost all my races are cancelled now, just waiting for Brighton Marathon's announcement π
I managed a couple of runs, including the much-anticipated "half marathon, push the pace", which was hard going but I did enjoy it. Also some more windsurfing clinics, and yoga and stand-up paddleboarding (not at the same time) for a change!
Interesting positive of lockdown easing! A bit like all our pavements clearing once people were allowed to drive again π. That HM was even more amazing knowing you weren't feeling great - hope you feel much better this week (and I absolutely know what you mean about the perceived pressure of a plan when a week goes awryπ¨) . I love the variety of your cross training, and note that the hill repeats up the back stairs no longer seem so appealing to you for obvious reasons!
I've had a funny few weeks. About three weeks ago, I joined a couple of our club runners to run 'City to city' which was Winchester to Southampton along the Itchen navigation 21km. It was a hot day so an early start. I'd looked forward to this trail run but right at the start I felt tired. And it was a hard long run. Several times I could have bailed out but I kept going. I went over on both ankles and the later trail was overgrown and hard work. I hardly saw the view for watching my step. Let's say it was a hm trail victory but it felt a rough 2hr 27. Though I had done a hm the week before in 2hr 19 so maybe my legs were tired.
The following week I took a cutback on running but added dog walks. On the Thursday I got had by a horse fly, right behind my knee. By the end of work on Friday my whole leg was swollen from a achilles to half way up the hamstring. I felt hot/cold and lethargic Friday night and Saturday. Fortunately heavy doses of antibiotics eased it by Sunday as I was called in work on an emergency for 12hrs. However, vRTTS was starting on Monday π€¦ββοΈ. That's great with a gammy leg! So Monday and Tuesday were short runs and dog walks to help the distance. I signed up for the marathon distance so Thursday I set out for 10 miles with a friend and ended up running 13.1 miles 2hr 23. That helped my total as I was oncall the weekend again. The vRTTS was completed on Thursday though walks would have dropped my time. Oh well.
This week I am just running, I don't seem to have a plan. I need to get out today for 5 miles to tick off some run group challenges. We have a themed bingo each week if you want to join. This week is schools week so I will run past 9 schools en route today. I need a kick up the bum on what to do challenge wise.
Oh my! You have been under pressure, no easing in your life the last few weeks - 3 half marathon runs and a lot of excess bother! No plan seems a really good idea after all that. I like the idea of running bingo, especially just now when we have to be a bit more creative with our challenge based motivation π. Hope your leg is feeling a lot better now.
Yes I hadn't really noticed that I have done 3 hm in 4 weeks. Guess I should expect some niggles and groans! I have to say I would expect the distance to become easier but it doesn't!
Yes thankfully my gp was quick to provide large doses of antibiotics and antihistamines. Pesky darn horse fly! My ankle and calf is still a bit stiff but I'm getting out still!
Hello - itβs been a week of new experiences for me.
The first being my longest run to date with 14k completed. Iβm currently mapping out something near 15k for this weeks run. Iβm also thinking about what I can listen to for an hour and a half as changing podcast and fiddling with my phone whilst running doesnβt really appeal and most Iβve found so far are about 45mins Max.
The second new βexperienceβ and one not to be repeated was an evening run after an afternoon liquid lunch at the reopened pub on Sunday (yesterday). I didnβt really think when sitting outside at lunchtime whether it was good preparation or not but I certainly realised a few km in that maybe it wasnβt the cleverest move Iβve ever made.....
Haha! Those are the lessons that stick π You survived to tell the tale and hopefully still want to run again! 14K is a great run, really close to the 10 mile milestone which will earn you your first shiny badge on this forum ππ. Have you tried listening to an audio book if you want something longer? Or can you find a series of podcasts and alter the settings so that they play through in sequence one after another without you having to do anything?
An audiobook is a great idea - thereβs a few I havenβt got around to reading what with the recent lack of train journeys..... thanks Linda. Also I had no idea there was a badge so close, thereβs an incentive!!!!
You can still have your music on if you wish but it will go quiet for the talkie bits
Coach Bennett is funny. He does call and return stuff so you find yourself shouting out loud π.
The longest run is half marathon ( I think) and the shortest is 1k. Mindful runs, hot weather runs, cold runs, Treadmill runs, rainy runs, donβt want to run runs, trail runs etc etc π
Iβve got a marathon coaching plan going on with it as well
On week three of the half marathon plan and it could be better!
Reviewed the first two weeks, although Iβm covering the long distances at an easy pace my calves are tight for the first 4/6km before they relax, breathing is always easy. Conversely running faster over a shorter distance legs great, breathing not so good, so Iβm in the process of trying to remedy this.
Today I dipped my toe into the world of fartleks and hill reps, I enjoyed pushing myself to see what was possible and although I only covered 5K, itβs given me confidence (PB 1k & 1m), to keep going with that strategy. I intend to increase distance and number of reps over the next few weeks. Hopefully legs and breathing will come together! Also making sure I do some cross training and strength each week.
That's what the training is for - to make it better, so you're all good, don't worry π.
Have you tried doing some warm up excercises before your run? or after your warm up walk, but before the run? Get the calves and connecting muscles warmed and stretched before the run. I have to say, for me, I accept the stiff, tight muscles for the first 10 to 20 minutes and assume it's normal (at my age) and therefore OK. I tend to start my run more slowly these days to warm up more gently. Running at speed your head probably doesn't have time to concentrate on how your legs feel π. Oh, and a huge well done on cross training too!
Hi, I decided a couple of weeks ago that I needed to find new routes to try because I was opting for a "safe" flat old railway line to do my long run each week, I'm pretty sure that I'd just got bored with it and completely lost my mojo. So last week I decided to avoid it and add some hills in, I'm so surprised and pleased with myself with how I coped with them and it's actually shown me what progress I've made and feel like my mojo is back. I've technically been trying to build up to a half marathon distance for about 8 weeks so far (with a couple of cut back weeks in there) so was really chuffed when I managed to get to 16km again on one of those hilly routes yesterday, I've only done it on the flat cycle path before. It made my day aswell to see that I made the "climbing" leaderboard (1st and only time that'll even happen) on the HM Strava Group for last week because of those hills I'm looking forward to getting out again this week but maybe not that long route again for a while
Wow! well done! That's a great achievement . It took me almost three years before I'd try slopes let alone hills (but like you, found they weren't as bad as I was expecting). Mixing up routes becomes more and more important as the runs get longer - I certainly need some variety and can't just pound urban pavements for km after km, week after week. Happy exploring π
Hi Linda and everyone. Very little has changed since last week, although I was pleased with my (Not) PR PB, again, using my home made intervals technique (faster for a minute every 0.5k). π
I did 12k for my long run last Wednesday and this week Iβm going to do a Metric HM. Slightly more interesting and not as superstition-inducing as 13k! I missed it out entirely first time round last year, and went straight to 14k! How daft is that? π
Did some hills this morning, and I hope to have news on some (more) new trail shoes soon too. Long story ...... ππ
How do you mean daft? I've skipped 13km all three times I've been through my HM training plan (for the exact same reason as you)! Another (N)PR PB is great - your DIY technique obviously works π Hope the new trail shoes prove more satisfactory .... do let us know, we like a long story π
Well I think you're both crackers, the number 13 is awesome...but then I was born on the 13th so have had some pretty good days with 13's in themππ, including a few on Fridays π³π
I have a friend who says 13 is her lucky number! It's truly impossible for me to get my head around (for a moderately intelligent person I do have some ridiculously irrational beliefs!).
I used to say 13 was my lucky number too...I also have a black cat and think it's lucky if he crosses my path, unless he's trying to trip me on the stairs π
Good job the HM is 13.1 then or you and Cheeky would be all stressed out π
I pretend I donβt care Run46, but I find myself avoiding 13βs where at all possible - so yes I suppose I am a tad bonkers! Somehow 13.1k is ok though, and thatβs what Iβll run tomorrow. π
Thank you. It was really enjoyable and, most importantly, there were no ill effects afterwards (well, apart from an inevitable blister, but even that wasn't too evilπ). Good to read that you're getting some nice, enjoyable long runs in too just now π
Even better when you feel ok afterwards isn't it? ππYes, I was pleased with my 12k on Saturday and the knee is still behaving! π€I may do a 13k in the next couple of weeks but think I will leave it at that for a bit while I focus on my lovely hills and trying to get a bit faster! Have a good week! π
Still running most days. I got the internet back so Iβm back to Joe Wicks. I stood in front of the telly on Friday morning, ready to work out, but apparently itβs on Saturdays now πβΊοΈ
I did a βraceβ on a Saturday. The Tapnell 10km. Itβs on the Isle of Wight, but I ran it in Chesterfield π. My medal is on its way π π
It was the lovely Aliboo that encouraged me to do it Thanks petal ππ
I missed Sundayβs run as it was my 40th wedding anniversary and I went to the seaside instead. Got plenty of walking done though. I did the missed run this morning πββοΈ
Congratulations on your wedding anniversary, sometimes there are more important things than running π and you made up for the missed run this morning!
Hmmm. Let me think. If I lost my internet, and then got it back again ... would I be heading to Joe Wicks to celebrate π€π? Good for you though, impressive. Seaside sounds lovely - congratulations on your anniversary, that's a great achievement β€
Great run Linda, almost made it back to the always impressive 10 miles π
I found my attempted 8 miles on Saturday an absolute slog, but then I'm terrible in the heat...my heart doesn't seem to like me exercising when it's sunny! Ended up cutting it a bit short after a toilet emergency a little after 7 miles...luckily I made it home π³π
Hopefully I'll have better luck this weekend! πββοΈ
Uggh, that doesn't sound much fun - heat and a loomergency! There was a nice breeze for my run and occasional shade too, plus strict instructions to run easy so it was OK. You have no idea how much I'm looking forward to 10 miles this coming weekend - hopefully the high expectations will be met and it won't be too disappointing. Hope your next long run is much more enjoyable for you π€π
I understand you, that was my long run last week!!! I had planned 10 miles, 5 in one direction, 5 back... After 5 miles I started feeling something in my tummy wasn't right, after 8 it was painful, after 9 miles I had to walk... Funny thing, it was painful only at my running pace, walking was fine and running faster was fine too (but I couldn't keep that pace much longer). When I finally made it home, the pain was gone, it was a false alarm...
It's frustrating as much as anything else isn't it...when you have a plan you've worked towards all week then it goes awry through no fault of your own! π
Lovely hearing your journeys and the progress you all making.
I'm trying to build up my weekly distance at moment. I have been running every other day for a couple of months and I am pleased that l managed to increase it to 4 times this week without injury.
My plan was a little disrupted in the midde of the week as I did a 20 minutes challenge. I was a little disappointed as I only managed 3.1km which is a slower pace than my last parkrun. So I think next week I might try to introduce some speed work. I don't have a running watch and was interested to read about kiwipies fartleks - I'll give that a go in a run.
The highlight of the week was completing a 10 mile run and still being able to walk the next day π
10 miles is a great highlight, being able to walk a definite bonus! I've often seen people say that focusing on distance can reduce speed, although in the long run (oops, no pun intended) it is likely to have a positive effect on speed. Don't underestimate the effect of 'race magic' (or parkrun magic) on pace - it can be much harder to replicate without that buzz. Adding some fartlek work will give you greater running variety too, which is always a good thing (maybe leave some space between the fartleks and the long runs to give yourself a fighting chance π).
Thanks for the advice Linda - I'll make sure I leave some space between the different types of run yo recover from each. Increasing the distance has meant I am finding running easier and so more enjoyable. I think you are right about the parkrun magic π
Sorry for the late reply Linda. Things have been quite busy at work. Iβve just been coming back from injury #2. Got to 10k this morn with just a bit of tightness in the left hip. Taking it slow too. Not breaking any records for awhile now π. But Iβve missed the longer weekend runs. Might try a 15 on Sat if things stay on course. Happy running everyone.
Hey there! Really good to hear you're getting out there despite being busy and injured - 10k is a great distance post injury, but frustrating all the same when it's not where you want to be at. Will keep everything crossed for your 15k, take care π€
Ups Π°nd downs for me this week! Down... I have had to postpone the Athens marathon to 2021. Doesn't seem like it's a sensible idea with talk of second waves of virus, not to mention the brexit effect, and my pal I was going to run with has just lost her job to boot. It's a shame but the right thing to do I think as she was fretting about it, and it would have seemed callous to go and do it without her!
Down...got the workies in to do the windows amongst other things and the whole thing has overrun terribly and I'm super stressed, and the wee kitten has just been spayed so she's all clingy and had to wear a cone so looks like a trumpet and it has made her incredibly clumsy, so I've not got a run in at all this week yet.
Up! I got a kettlebell. Not sure what to do with it yet, but seeing as I can't use my pull up bar in this round flat I thought I'd try a different approach to tackling my feeble upper body strength.
Ahh, disappointing to have to postpone an event, but in my experience once the decision is made you can usually come to terms with it pretty quickly (definitely sounds like it was the only sensible choice). I'm not a cat fan, but my dislike of cone basking and sorrowful eyes probably outweighs my dislike of cats (hope this is a safe place to admit to that) π. Poor you and poor cat, sympathies π₯. Just watch out for the cat when you start swinging that kettlebell, especially once the cone is removed!
I'm on a little bit of a downer today about my running. I think I've committed the cardinal sin of overdoing it π
I started on W4 of plan and now on W6. I've been roughly following as I like a certain amount of freedom in distance/days to consider how I'm feeling. I've got up to 14.5K on my long run now but looking at Strava I've done 20K, 23K, 26K over the last three weeks just breaking the 10 percent rule. I cut back to 20K this week but am feeling tired, the runs are hard and my legs and feet feel a bit achey.
I'm fairly new to running (18 months) and I think I'm excited about what I have achieved and can't seem to break the habit of wanting to go further or faster all the time. I can't manage to psychologically do an easy 5K because I feel I won't have achieved anything with a slow and short run. I also feel my pace is slow anyway so trying to make it better all the time. I know I have to be realistic but the gazelle in my head won't listen!
I feel like I need some days off but don't want to fall behind the plan/everyone else/my expectations. Argh! Also I enjoy running so want to go as much as I can because it makes me feel good (when it's going well)
Pace? It took me such a long time to have any confidence to slow down my longer runs a bit. How could I possibly know I could run a HM at a reasonable pace if I hadn't actually trained at that pace? One thing experience has shown me is that I always run faster at an 'event' whether it's a race or a virtual 'race' on my own. After that run, I have no expectations of myself - I train slow and short for a while so I can recover. But, as I say, it has taken several cycles of training and races for me to start to believe - what it seems everyone else always knew - slow, steady training runs actually do work! I still go too fast at times, I can't stop my head either, but I am improving and so will you. As your confidence grows you will learn to love slower, easier runs knowing full well that they are enough.
Distance? As my weekly mileage builds in a HM plan I tend to leave two days between each run. It's not what my head wants, but it is what my body needs. Sometimes less really is more. Those cutback weeks are important, so well done. If necessary you can drop one of your weekly runs - just ,not the long run!
Of course you may not be overdoing it, you may be coming down with something or perhaps not drinking enough for this weather. Whatever the cause, listen to your body and adjust. Plans have to be adjusted - it's a fact of almost every runner's life (I juggle mine on a weekly if not daily basis). You won't be left behind. What you do have to mange is your expectations: expect to run a HM marathon one day, when the time is right for you, at a pace that's right for you. Your half. Your terms ππͺπ
Ah thanks Linda. Your experience and advice as helpful as always. Sometimes you just need a few kind and supportive words. What you said about races is interesting. I did my first ever race ( a virtual one ) in lockdown. 10K at the end of Juju's Magic plan. I have run about 5 10Ks since but haven't beaten that time! It's funny because it was my first 10K I thought I'd beat it straight away.
Thanks for saying that you also struggled to go slower for a long time. It seems contradictory to say you need to build confidence to go slower but I know exactly what you mean. At the moment I'm still trying to prove that I am a real runner. I suppose one needs to 'get over' oneself and just do it. It's easy to worry too much about what results look like on Strava all the time.
I need to remember what you said 'My HM, my terms' ππ Thanks Linda.
I'm no expert ... just saying it as I've found it really π. It sounds daft to say you have to work as hard to make yourself run slowly as it does to make yourself run fast - but it takes an awful lot to quieten those voices in my head too, so I think I know how you feel π. You'll find your way through it, and as you suggest talking about it helps find perspective!
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I'm looking forward to getting out again this week but maybe not that long route again for a while 
