Good morning folks. I think my โrewardโ of being let loose on the weekly chat for this week follows on from the Great South Run and the wonderful gathering of HUers whom I met in person for the first time. I am still buzzing from the meet up. We even had visiting HU royalty in the form of roseabi and Linda9389. The latter invited me to write this post; it is much harder to say โnoโ to nice people whom you have actually met. So here goes!!
The suggested topics have been wide ranging of late, including the love life of aged tortoises which, though fascinating, is probably a niche subject. I canโt write about marathons, as I have never run one, or races, as I have only done two if you discount Park Runs. I have done a couple of HM distance runs and lots of 10 miles and below. My running, which only started 4 and a bit years ago (I am 70 now) is really about trying to stay fit and getting out into the lovely countryside we are fortunate to have on our doorstep (I took the picture above this morning).
The only topic in which I can claim to have extensive experience is getting injuries. I am expert at picking them up, diligent with rehab, but rubbish at avoiding them. Name an injury affecting the knee or below, chances are I have had it!
In April this year I made a big decision. Sub 30 minute 5ks and attempts at sub 60 minute 10ks were off the agenda. That reduction in pace, combined with regular stretching, calf and ankle strengthening has, for the most part kept me run fitย for 6 months. True my calf let me down in the GSR, but I still ran it! My current weekly pattern(rehab apart)ย is 3x8k steady runs, some flattish, some with hills. It seems to work, although there is still part of me that wants to speed up!
Enough of me! I just wonder, how does everyone else seem to manage to stay fit? We will all have our pre and post run rituals, cross training regimes and balance between being long run fit and having periods where we dial back the distance and/or pace a bit. Winter is a particular challenge. I definitely do not run in ice; it was a spinal fracture caused by a fall on ice which started me on C25k!
If you would like to share your ideas/experience great; if you have anything else on your mind please feel free to join in just for a matter; this is after all the weekly chat. The world is our oyster.๐
November Events: If youโd like a pompom shout-out for your next event, or even if youโre simply curious about what your HU VRBs are up to, check out our November events post: healthunlocked.com/marathon...
Earned a new badge? If youโve recently achieved 10 miles, HM, Metric Marathon, Marathon or Ultra (50K and beyond) head over here to get a new badge to mark your achievement:ย healthunlocked.com/marathon...
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Beachcomber66
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Woohoo BC, nice to see you hosting the chat this week! It was a wonderful GSR meetup wasnโt it? Canโt wait for the next one. ๐
I never realistically had sub 30 5ks and sub 60 10ks on my agenda in the first place! As you know, Iโm a confirmed trotter, which is what keeps me coming back for more. Ok so I throw in a few hills and some speed runs to make it feel like work, and Iโm always pleased Iโve done so, but give me a carefree bimble any day of the week. ๐โโ๏ธ My yoga, dog walks, and trips to the gym go alongside my runs to top my fitness up, and there you have it! Oh, and gardening. This time of year itโs ๐ ๐๐๐๐๐๐๐ season. Never ending! ๐ฅต
Hello CC. My speedier phase was in year 2 when I pushed the boundaries to find out what I could do. I think that I peaked then and I am only just realising that fact! Do you need to do a lot of post run roller work? I have started to do that, particularly on the outside of my calves where most problems seem to start. It could be that all of my problems are age related and I should just be grateful that I can still get out there and run.
I suppose Iโve never really pushed myself as Iโm all about comfort when running, so no, Iโve never had any reason to use my foam roller. I only bought it because it seemed the thing to do! Iโve always assumed my slow running and yoga accounted for my (touch every piece of wood in sight) lack of injuries. ๐ค๐๐ป Sounds like youโve found your winning formula too. ๐
Hmm. My lower left calf is complaining post cafe walk โฆ..Molly is now an official suspect! I did the same as you; bought a roller because I thought everyone used one. Time for me to give it an extended try. It is ironic that the guy who pushed me into minimum 8k long runs has been ic too. A message there.
I am still suffering after effects from GSR weekend. Tonight will be my 5th carbonara in two weeks. I am hooked!
Oh nooo, your running buddy on the IC! Oops. Maybe you should offer him some of your Captain Sensible advice.
I hope your calf understands that itโs not big and itโs not clever to play up. Youโve had your fair share of injuries and you want to get running - and walking with Molly - pain free.
You might want to seek advice about your new addiction though - donโt tell me itโs carbonara for dinner tonight too! ๐
My carbonara recipe is just bacon, garlic, spaghetti, eggs and Parmesan! Yummy ๐ Iโm afraid to say Iโve got a little hooked on Aperol Spritz after our trip to Italy last week though! ๐
Carefree bimble sounds lovely! Not really a word I know and yet it seems to convey meaning. Mr Google gave its meaning as 'a leisurely walk or journey' clearly a trot in your case. Just what we like. Oh yes lots of ๐ ๐๐๐๐๐๐๐ ๐to deal with! ๐
How lovely to see you hosting the weekly chat ย Beachcomber66 . With all your experience Iโm sure youโll be a great host and sprinkle the forum with a touch of humour. What lovely blue skies you had on your run this morning. Ours was the same but now replaced with cloud and rain showers.
I like to mix my runs up during the week. Thereโs 99% chance of a parkrun 5k on a Saturday, a shorter 4k which may include a bit of speed or hill work and then a longer easy run. As you know, there arenโt many hills in Southsea, and there is sea defence work around Southsea Castle which we call the mountain, so thatโs become a no-go area. So todayย UpTheStanley and I headed up to the northern part of the city and included a footbridge in our short run. Last time I did this was 3.5 years ago, and I had to walk some of the incline, but today I went over the bridge and back twice with no stopping. Thankfully, not many walkers and cyclists using it on a mid-Monday morning. Iโm sure that mixing incline, speed and distance is good for both joints and muscles.
A weekly Pilates session definitely helps the running muscles too. See you next week.
Lovely pic Dexy5. I am sure that mixing up the runs helps, as does running with a pal (so long as his agenda doesnโt take over mine!). I was just wondering whether others did a lot of post run roller work rather than just plonking down post shower and sometimes dropping off(me)! My calf issue at GSR came at the end of 6 months of running without any trouble. The only thing I did was to up one of the 8k runs to 16.09k gradually. Maybe 32k in a week was pushing the boundaries again and I needed to reduce one of the 8ks each week.ย Today is sausage day for Molly at the walkway cafe, so all of the time I was writing my post I could feel her eyes on me looking for signs of my reaching for her lead. Once there she worked her magic on the staff so that dog biscuits appeared, as well as the sausage of courseโฆ.she is a disgrace!ย ๐I would love to make THE park run but it canโt be done sadly. Maybe I will get a park run done soon.
I don't do roller work at all, but I do have a massage stick to roll my calves post-run (I don't use it as much as I should). I do a 4 min warm-up routine recommended by ย roseabi and try to do stretch exercises once I finish running. I also walk before and after a run - I can't get out of the habit!
I do the warm up walk and warm down walk tooโฆ.as per C25k. I have done some stretches and roller work this pm, and my calves feel much better! I think that I just became lazy and stopped doing the right things. You can get away with it for quite a while, but it comes back to bite you (me anyway!)
It is indeed over61andstilltrying . As UTS is an RD now, and I have a role on the core team, it is taking over our lives. I do drag him away from our home parkrun so he can relax and enjoy it more.
How lovely to see you host this weekโs chat BC. And what a great question too to kick us off!
I know what you mean about being an expert on injuries. A few of us here could start an Injury Sympathy Programme, haha ๐คฃ
Thank goodness I (think ๐ค) Iโve seen the departure of my back injury at long last becuase I really miss all the other stuff I was doing to cross-train and keep fit. Before I was working out three or four times a week, with weights, doing various strengthening exercises and my weekly Reformer Pilates plus the gardening and running! With the back issue Iโve had to let all of this go for the time being and I really miss it.
The only other thing Iโm doing at the minute is walking and the exercises the osteopath gave me. Iโm not even gardening for fear of doing some more damage to my back โน๏ธ
However, I am still running ๐ค and for the time being Iโm happy with that. Iโm due to see the osteopath again next week and Iโm hoping she will be happy for me to start doing more cross-training.
In the meantime, itโs just me and the lovely autumn leaves ๐
Hi IP, you have some wonderful colours in your neck of the woods. I am running on a carpet of leaves for the most part, but thankfully they are not slippery. A bit dull compared to yours though.
Your normal work out is full on! You deserve to be injury free. I am beginning to cast some suspicious looks in Mollyโs direction. She is so keen to get to the cafe that she pulls really hard on the lead over the last couple of hundred yards. Maybe trying to hold back 38k of determined low centre of gravity dog isnโt all that good for my ageing calves.
I have restarted my hip exercises on top of my calf stuff and am doing some roller work too. My 6k today was a bit quicker than the rest of my rehab runs. I bet VO2 max took a hitโฆso I havenโt checked!
Great to see you on the weekly chat BC. I havenโt completely given up on a sub 60 10k, although my recent ones have all been around 1.07, so it would be a bit of a stretch.
I think Iโve been very lucky in that I have only had minor injuries, which have generally resolved themselves within a couple of weeks. Since joining my running club I have become much better at warming up and post run stretching, even when I go out alone. I could do with doing some strength and flex exercises too, though, because I am really not all that active except for running. I do have a foam roller since my ski boot fitter told me I had very stiff calf fascia and daily rolling has definitely helped!
I think the rolling bit is helping me tooโฆtypical me; I ignore something for ages and then give it 100% focus to sort it out! A day of new beginnings! I saw a photograph of me on the GSR site, got up this morning and shaved off the sides! Mrs BC hadnโt noticed yet
๏ปฟCongratulations to you Beachcomber66 on hosting this weeks Weekly Chat, nice being let loose to do that, I am hosting this month's (November) Quest for the first time, it's a privilege to to that. I am hoping to run my first 10 miles run tomorrow Wednesday since last year, that's quite long to compared to the 5,8 and 10Kruns I have been running recently, I will take that run slow and steady.
Hi Al, good to hear from you! 10 miles is a serious distance so no heroics are required. Have a great runโฆ.and donโt forget to loosen up afterwards ๐
Thanks for hosting this week BC, we're very glad you didn't say "no!" ๐
As you know I don't manage to stay fit very well, being another frequent visitor to the IC ๐ก I don't stretch anywhere near as much as I should, I don't do any proper strength training or gym or rep based exercise routines and my foam rollers are all languishing in dark and dusty corners, so perhaps I shouldn't be surprised ๐. I have significantly increased the amount of walking I'm doing though, I religiously take two rest days between runs and I throw in some cycling and pilates for the down days. Right now it's working a treat so maybe the walking and discipline have made a difference - or maybe I just caught a lucky streak; either way I am enjoying the life out of it while I can (GSR being a prime example of that) and slowing down is not currently on my radar ๐.
Here's to a great week everyone - wind, rain and leaves notwithstanding!
Molly gets me out on a walk most days, so her dragging me around when she gets the scent of Cafe sausage in her nostrils is balanced with some genuine exercise. Thinking about this topic for the purposes of producing the post has actually helped. I have done a lot more rolling and have resumed some strengthening exercises my physio gave me a couple of years ago. On Molly's walk this morning my legs felt better, and the aches and pains had all but gone. So, add in a few cooking tips as well; it's a win-win Linda, thanks! ๐
Fantastic! I used to walk the dog every day, but these days my walks tend to be a minimum of 5k and have often been up to 10 or 12k (with a few steep bits thrown in). Not sure hw that will go over the winter though. Rain sent me on a much shorter wal today!
Aw!! Slowing down not on your radar and cycling on 'rest' days!! I wonder if you count two hours or so of cycling as rest! So pleased that you are having a lovely injury free whirl. ๐๐โโ๏ธ
It's not flat ... but I can pick and choose how many hills to include. The problem is that in the direction which is least hilly, it is hilly on the return stretch. Hey ho ๐
Like I said not what many would call a rest. It is really hilly here and although my bike has 10 gears usually it will only give me the five higher ones so cycling here is definitely not a rest. Note to self, about time you learnt to properly sort out your bike.
Oh you definitely need to sort the gears! Your bike has to work for you for it to be fun. And no, it's not a rest for my legs and lungs, but it is a rest for my head in much the same way as runs are; when i couldn't run at all it brought me back from the edge of insanity ๐คช๐คช๐คช
Thanks for hosting Beachcomber66 , it's much appreciated.
So far all the injuries I've had have been caused by falls, because if I wipe-out, I tend to do it thoroughly.
Basically though I'm a lazy cow and do very little indeed. I walk the dog a bit, and roughly once a month I do Renaissance dancing, some of which is very slow and some much more energetic. I used to do yoga, which I liked, but a combination of arthritis and tendonitis in my hands has made that very problematic.
I do actually stretch before and after runs, and have occasionally used a foam roller (= ball) on my calves. However gyms and dutiful repetitions of exercises etc just aren't my thing, I find them boring and stress-inducing.
As for running, I've been doing more on roads than trails recently. Initially it was to build back strength after my infamous faceplant four months ago, but these past few days it's been because the hunters have been out on my favourite trails, beating for deer and wild boar, and I don't fancy being Bambi's mother.
Husband and I are off tomorrow on another motorhome trip for a few days, so maybe I'll get to explore some different trails.
As a youngster I played sports day in day out and hardly ever picked up an injuryโฆI think that age is a big factor here. The fact that I apply myself obsessively when I do have an injury, but am poor at keeping up with daily exercises tells another storyโฆ.I am good in a crisis but otherwise a bit lazy too ๐ . Time to get a grip .๐
School games lessons were a total disaster for me and turned a naturally active, dancing, hiking, bike-riding, tree-climbing child into a teenager and adult who hated every aspect of her physique. I was crap at pretty much every form of sport we were made to do, and painfully conscious of my uselessness. Yes, I used to go hiking and youth hostelling as a teen, but participating in organised sport was a no-no. Still is, come to that!
Thanks for posting and great question. I don't really get injured too much with running but I do have to do quite a bit of recovery running. Maybe my vast time out with other things stops me getting injured ๐.
The list since starting running includes
Low iron
Low vit D
Sinus infections (lots of them) now on meds that stops helps.
Two frozen shoulders
Kidney donation
Colds
Covid.
I have a tell when I'm about to get ill I will get a sore throat so I slow right down. I am hoping to of got everything under control this year so time out is at a minimum.
Hi RFC, really good to hear from you. I remember your name from the earlier days of my running journey. You have had way more than your share of non running issues! Donating a kidney must rank as just about the greatest thing one person can do for another; I took a glance at your profileโฆwow have you been through it! I should shut up and count myself very lucky!
Famous last words I know, but chronic asthma, covid and the odd chesty cold apart, my system seems to be pretty good at keeping physical ailments at bay. I think running has been a part of that. I suspect that my running injury issues are, to an extent, a matter of ambition triumphing over common sense! Fortunately, once I get my teeth into a rehab programme, I actually enjoy them; I like to see the progress day on day.
I am finding Covid a force to be reckoned with to get over, kidney donation was easier ๐. I can do stuff but then I am shattered afterwards. A little nap seems to help, hopefully that will get less. I feel lucky that I can fit that in around things and feel for the people who can't.
Over the years I have found the times when I've pushed myself on a really good run, the next day I would have a sore throat, in the early days I went out and did a hard run the next run and Bang....... I'd have a cold...... Took me a while to work out slight sore throat = slow down.
Great post! The GSR sounded like an epic weekend. Iโm tempted to do it next year. Will see how the schedule looks.
Iโm another ice avoider. Iโm just so accident prone without the added slippery ground so Iโm not chancing it. Over the winter Iโm planning on sticking to some fields that get frosty rather than totally iced over and staying fit by swimming and classes (hiit and Zumba) when running is importable. Luckily I like rain so just running in the wet will be fine.
Iโve had a first outing with a local running group this week. Iโve never really run with people before apart from at parkrun (once!) and the two events Iโve done. It was lovely-chatting stopped me going too fast and it was a great new route on local trails. Iโve decided I need more shoes thoughโฆ when it gets properly muddy my road shoes wonโt cope. What a terrible hardship to have to find another pair of trainers! I could do with fitting in a longer run this week (8-10k I think) on top of the couple of 5k easy runs Iโve done. Feel like Iโm getting back in the groove after the post half marathon come down.
Have a great week! ๐โโ๏ธ ๐โโ๏ธ ๐โโ๏ธ
Thanks.,That is all really positive MissU. I am champing at the bit to get out today but have to wait until the tree pruner/high hedge trimmer people have finished. The GSR was great; on top of the ex-VRB meet up, we had the joys of the fire alarm going off at 11:30pm the night before the run! Stuff happens to me when I am away from home; earthquake, tornado warning, storm plus 24 hour power cutโฆ..a walking/running jinx.
I have thought about a running club, but I think that I am a bit too slowโฆmaybe I just like to have control! Well done you for making the effort.
Running with others,when I have done it, certainly makes me forget about elapsed time/distanceโฆthe run seems to be less effort. I will give it some thought. A 7/8k sounds like just the thing for today (eventually). My legs felt pretty good when walking Molly this morningโฆmust be all the additional strength exercises ๐
Good to see you hosting and thank you. Here's to your onward running journey and happy calf muscles.
Oh dear! After quite a lot of running with no injuries, I seem to be a member of the club that we don't want to join, that of too many injuries that stop us running. There's no doubt that not being able to run at all, has made me appreciate it so much more when I can. Like you too, I am aware that upping pace is not wise. I'm running 3 times a week two at 30 minutes and slowly increasing one run. Hoping to run 6km at the W/E. Seems so tame considering what many achieve, but we know that we are all on our personal running journeys and comparisons can be the thief of joy. Physio exercises for knee, hamstring and Achilles three days a week which seems to use up my pre breakfast exercise spot, so the other exercises that I used to do are taking a break.
I have recently had my 66 (yikes!) birthday. I had hoped to run my first half marathon as my birthday gift, but with my knee flare up in April that wasn't to be. I did receive running gifts! Jacket for temperatures of 0-10degrees, it had its first outing to day. This replaces my charity shop red zip up cardigan thingy! Neede replacing a while back, it doesn't have any holes, but is completely out of shape. Also a book 80/20 Running recommended to me by RunWillie , but I haven't seen her posts for awhile, I do hope that she is alright.
Happy running to you Beachcomber. ๐๐๐ปโโ๏ธ
Hi >61. Great to hear from you as ever. You canโt play the age card with me ๐; I was 66 years and about 2 months when I started running, so you are just a ๐ฃ. You have just been really unlucky with accidents.
I have managed to get back to 6k too and my calf feels much better. The additional exercises I started this week seem to have loosened things up nicely. Talking of knee flare ups, I still put a hot water bottle on my left knee for 15 minutes pre run. That goes back to runnerโs knee at the May 2020! Hopefully you will be able to push on steadily from here. I think that 10ks will probably be far enough for me until after Christmas.
Birthday Santa (as he is known in this house!) seems to have been kind to you! I bought a thicker under layer a couple of weeks ago and a thicker zip up for when it gets really cold; so I am all set!
I had the same thought about RunWillie . I hope all is well there; maybe just having a posting break.
I look forward to hearing about your continued progress; your run of bad luck has to end sometime ๐๐๐๐๐
I am pleased to have received the book from my supportive husband. Apparently he ordered the, Philip Maffetone, too. That order was cancelled by Amazon and money refunded. Currently at square one as regards that one. The 80 20 book is my first ever running book and having been part of these forums for 5 years now, the idea that 80% of my running should be at an easy pace was firmly impressed in my brain. Clearly, Matt Fitzgeraldย is of the opinion that some, even many runners, think they are running at an easy/low intensity pace, but they are in fact running at moderate intensity. I have, I confess, found the book rather too technical for me. His way of determining an low intensity pace lost me! Must try harder! How have you chosen your low intensity pace?
It took me awhile to work it out. I did an exercise stress test (not due to running) which confirmed my max heart rate. I had hit that heart rate in a park run.ย I used the Karvoven method which uses values for maximum & resting heart rate to help determine your heart rate training zones. I mainly stay in zone 2 for all my runs apart from park run where I try and run hard. Hope that helps ๐
Hello RunWillie, Thank you I have put my data in the Karvoven method calculator. I can see that gives me a zone 2 (137-149bbm) that is doable, completely different to the zone 2 (easy) that my Garmin watch gives me (104-120bpm). I had never heard of the Karvoven method before. Zone 3 on Garmin is apparently aerobic and for me 121-137 and my MAF range is probably 114-124. I live in a hilly area and at the moment I am very happy to run slowly especially as I don't want to aggravate my, hopefully getting better, knee, hamstring and Achilles, but I confess I don't want to walk on my runs. Oh what fun to have all these numbers to ponder!๐
Thatโs great over61andstilltrying Glad it was helpful. I have also set my Garmin to % of heart rate reserve which uses resting heart rate & max heart rate so I can use my Garmin to stay in zone 2 on easy days.
I think I had better just at a very easy pace, I really haven't got my head around the various different approaches to the 'correct' low heart rate. The Karvoven methodย giving 137-149, seems high for a low heart rate certainly as compared to MAF at 114-124. I ran 6km (furthest since knee flare up and hamstring trouble) this morning at an average of 128bpm (elevation gain 119m) and Mr Garmin kindly put me up to 38 for my VO2max which apparently puts me in the top 5% for my age. Can't believe it really, but I confess it still makes me smile when he does that! Before my knee flare up I was around 40/41/42.
Pleased that hamstring, Achilles and knee caused no problems, still wearing knee support. Couldn't resist upping my pace during the last km. Sorry Runwillie, I seem to be rather chatty this morning, (not that unusual). Happy injury free running to you and thank you for the information and book recommendations. ๐๐ปโโ๏ธ๐
Me a ๐ฃ ๐คฃ ๐๐คฃ Eligible for state pension now! Happy to say I don't feel old. Yes falling off a three foot wall hasn't helped me, definitely not advisable. The two physios that have seen me since my flare up have differing ideas about what is wrong. The first one thought that I had probably irritated my meniscus, part of the fall injury, whereas the second one thinks because I had 13months of pain free running after I recovered from my fall, that it is my arthritis. I shall press on with the physio and find a soft pillow under my knee at night helps, my knee doesn't seem to like tension.
Maybe ask them about my hot water bottle treatment. My physio says that it helps to stimulate the production of lubricating synovial fluid within the joint; WD40 on a rusty hinge was how she put it! Works well for me though.
Hot water bottles are most comforting. Having said that I should imagine that ours have probably perished, it is so long since we used them. I remember you mentioning the hot water bottle treatment pre run before. It must take you a while to get out of the door! It takes me a while already! Dexy recommended a 4 minute warm up, ear phones, belt, phone, running watch choose a podcast and hot water bottle treatment!! .... Will I ever make it out the door?
Did you ever run along to some Nike Running Club podcasts?
I have gel packs that you can heat up in the microwave, or put in the freezer. Itโs well worth checking out with your physio. Some injuries benefit from alternating hot and cold.
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