The photo is a reminder of one of the trips we should have taken this year. It shows the channel between Tresco and Bryher on the Isles of Scilly; nothing to do with my post, but IOS is a great place for runs with a view.
After a couple of weeks of plodding around with 3, 4, 5, and 6ks, all at 6:40 mins/k I decided that it was time to follow a plan, so I have started on a short term 10k mission with a 7k planned this week. Today was a 3.5k, and I took my new Hokah Arahis (thanks Sandraj39 ) out for a short bimble. Result, 6:29 pace, a nice comfortable run, Garmin worked and VO2Max went up one to 39. What more can a man ask for? especially when it was topped off by a flat white and triple chocolate brownie!
I am accepting that pushing for 5:30 min/k times is not for me now, but for long distance ( getting back to 10 miles say as a start) even 7:00 wouldn't be shabby at all would it? So increasing the mileage and keeping the pace down looks achievable, and offers the opportunity for improvement without trying to go too fast. I am doing lots of cross training with 1hour:15 mins plus of daily exercises and 5k dog walks, and swimming will be starting again. Steadily does it, but that would be a future for my running which could be satisfying. πππ
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Beachcomber66
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Absolutely gorgeous pics. Iβve never been, but really want to. πππ
I do declare that BC is wearing his sensible hat! It sounds like a fantastic plan and I have no doubt at all that youβll succeed. π π πͺ
One thing which struck me as life returning to normal is the mention of a flat white and triple chocolate brownie! Allβs good in the world of BC - and once again Iβm hungry!
Oh Beachcomber - this is the year of 'the holiday that never was', isn't it?! We should have been flying out to Majorca this evening - but cancelled some time ago now.
So glad that you are getting on with the Arahi's - I praise mine after every run at the moment! Well done on your run and very jealous of the triple chocolate brownie!
Holidays; this week we should have been flying to Toronto, next week onto Hawaii ....... but hey, defeating this bug is the thing; that plus staying safe in the meantime. Too many tragedies for so many families; I can't moan about holidays.
The absence of pain for 9 runs is the key CC. I don't want to go backwards, and really the speed stuff was just a coincidence; I did a 63 minute 10k out of the blue, thought 60 minutes was possible and the speed challenge seemed opportune....the rest is history...but I was really trying to build up distance again at the time. Anyway, steady as she goes! π
Sounds like a good plan BC. Even if sub 60 is off the cards, just over the hour is a great sustainable pace. Loads of people would love to get anywhere near. Perhaps distance rather than speed is a better idea. You can still tackle those hills far better than me any day! Iβm in Arahis too - love them!
So long as I can go quickly enough to get a buzz, that will do fine. I noticed far more of what was happening around me today, and spoke to loads of people .....the result of not being obsessed with my knee. π
Beautiful pictures of past holiday scenes Beachcomber66. Like you, we will stay on the mainland this summer, and we have been blessed with good weather much of the time.
It sounds like youβve come up with an excellent plan to continue running. Stick with those slow and steady runs and youβll be able to enjoy the flat whites and triple chocolate brownies for the long term.
Hi IP. It got to the point where there was nothing to say but moan!! Then suddenly, as if someone flipped a switch, the pain was gone and running didnβt bring it back. I do KT my knee to stop the knee cap moving towards the outside of the joint, but that apart everything feels and looks normal. I think that the plica reduced in size and all the hip and knee strengthening, and quad and hamstring stretching suddenly came together. Nice to be running and taking in the scenery.π....oh and I have reduced stride length, none of this long lope stuff!!π
It will slow off on the longer runs Tasha. Our mutual physio thought the cushioning was a good idea (phew!! ..I had already bought them!!) because of my foot structure( higher arch). They felt really comfortable so looking good. Good to know that there is a cushioning plus option too. Only 3 weeks from my 2 year anniversary of completing C25k. Nice to get a 10k in on the day.
Hi >61, I hope that you managed to maintain your comeback too. 2020 has been a bit of a write off, since April anyway. Need to get some kβs on the board now. Looking up thoughπ.
Just slowly putting some miles in my legs, even though I measure runs in kms. I started back at C25k W4 and am due to complete W7R3 tomorrow. Taking it very very gently. πππ»ββοΈπ
I didn't have a two month break because of injury, but because I needed time to reclaim some of our garden. I really don't want to lose the stamina that running has given me. ππΈ
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