How's your New year turning out so far? As the bells chime on New Year's eve everything seems so hopeful and full of promise doesn't it - bigger, brighter, better!
Have you gotten off to a strong and motivated start, or has the first week of the year turned out to be a bit of a damp squid?
Just a few days ago I said that for me, 2023 was to have no time or distance related goals. So what did I do? Went to parkrun, gave in to some feisty gremlins and got all disappointed because I didn't meet my time expectations π€·ββοΈ. I think I need to work on that 2023 goal of no goal π It's like I regressed to my C25K newbie self !!!
For that and various other reasons, I've started the year under par. I'm hoping that's me got my Blue Monday out of the way ahead of the game π€£π
Although a new year, new start and all that, isn't necessarily everything it's cracked up to be, there are another 51 weeks of the year left to come good!!! And I'm definitely going to turn my 2023 around. There, I've said it now, so that makes me accountable π
One week into 2023 ... what do you think of it so far? Has your year started well? Do let us know below.
That's so last week though; here's to this week, a whole new opportunity π₯°
We hope you all have a great week whether you're running or resting, make the most of it and have a good one π₯°
The Marathon Team xxx
~~~
π₯³Β If you have an event in January and havenβt told us yet and would like a pompom cheer, or if youβre just curious what your VRBs are up to then go here:
π If youβve run a milestone run: 10 miles/Half Marathon/Metric Marathon (26.2K)/Marathon/Ultra (50K and beyond) and want a shiny new badge, then head here:
Last week I realised that if Iβm going to have any chance of completing the Southend Half Marathon again this year (June 2023) then Iβm going to have to get in gear and get fitter again!!
It therefore also brought about the realisation (well to be honest some terrible attempts at running did this) that to help get back up to speed I was going to have to go back to the C25K training plan.
So I started the week off repeating Week 3. This week will see me tackle Week 4.
Id actually forgotten how nice it can be to be guided and feel the achievement.
Iβd started the week a bit miserable and feeling back to square one but ended it happy in the knowledge that following the plan will get me back!!
Agreed Kevin; getting the first run on a programme done means that you feel that much closer to achieving your target. Starting can be a major block. Just doing lots of βsame asβ runs doesnβt do it for me either. Bring on that HMπ
So good to read how 'Ye Olde C25k' has worked its wonders for you. Also if you cn go from week 3 to HM in 6 months, perhaps I can go from injury hampered body to HM this year as well. I look forward to reading of your progress.
Youβre welcome on the c25k board any time!! We get lots of repeaters.Itβs great having a plan. Iβve started NRC HM this week ready for the Forest of Dean trail HM in April. Hope itβs a good week for you.
It's great to see you back on track! Nothing quite like the focus of an event to provide motivation. I too have repeated C25K when coming back and found it hugely helpful (I slightly fast tracked through by doing each week, but not necessarily every run). I like my HM plan for much the same reasons as you state - the guidance and the sense of progress/achievement. All we have to do is believe in the plan, and when you know it works from previous attempts that's much easier than first time around too. Well done and good luck! π
Thanks!! I do better with a plan. I did this one to get to HM first in October and it took me miles outside my comfort zone in a really good way. Itβs great seeing the little ticks appear next to the runs, plus I got fitter and faster than I thought I ever could. I miss that!!
I don't follow the NRC plan any more - I went back to my trusted HM plan - but I do mix and match insofar as I use the guided runs, especially for speed runs because they make me try things I never would, with a focus I could never manage on my own. I love those guided speed runs!
Good morning Linda. In terms of achieving my objective, I donβt know whether todayβs effort was a success or a complete lash up! In terms of achieving my intended inputs, it was undoubted a calamity. I set out to do a Fartlek run to complete week 1 of the NRC HM Plan. Only when I got to the end of my warm up walk did I realise that I had left my headphones at home.π So, what to do?
I decided to do a short run and experiment with pace to see what I could tolerate, so that when I do remember my headphones, I will have an idea of the βspeedβ I should be aiming for. The result was ok. The average pace of 6:22 over 4K wasnβt too bad, with a best of 6:18. Average heart rate was only 135, a big improvement on most of my runs this winter, and even the miserly VO2max gave me another point back. The only snag was that my average stride length went up by 5cms to a shade over 1m from 95cm.
Overall, not a major disaster. The cafe was another story; full of runners and nowhere for me to sit! New Yearβs Resolutions for some I would guess. Good luck to themπ
I'm interested in why you describe your average stride lengthΒ increasing as a snag, but very pleased that you increased your pace and didn't describe any injuries at all.
An overlong stride length increases the risk of heel strike and all of the extra loading on knees and calves which goes with it. I have had plenty of experience of both injuries sadly. The worst was a long lay off with a knee injury following a speed trial when my stride length hit, from memory, 1.14m.
I like to keep my stride length at around 95 and I try to increase speed by increasing cadence. Easier said than done.
I see! Thank you. I currently associate increased pace for me with increased likely hood of injury. Have you come across any helpful ideas for increasing your cadence?
π I have been plodding along slowly(so naturally keeping at 95 cms) for so long now I have forgotten! I certainly did it by feel..the over long stride length feels like a βlopeβ whereβs the shorter one feels as though I am about to kick my own heel as I run. Not helpful I am afraid. I will report further when/if I get it right!
I see that my cadence is currently 170\171. I was told by my very serious Norfolk running friend that it should be '180' for optimising something, but I can't remember what. I think I tried to adjust my cadence once and later on that run my hamstring went ping! Oh dear! That was perhaps three years ago.
That sounds good based upon what I have read in the past. My problem may stem from being long legged and 5 foot 10 β¦.and all the running in my youth was about acceleration over short distances; football and tennis.
I have done some checking. The best average cadence ever for me was 160 spm on my pb 5k. Today it was 152. So plenty of room for improvement. I think running with others helps. I noticed that other runners (of similar height to me) were taking far more strides for the same pace than I was, and so I tried to match my cadence with theirs.
How fascinating! I just assumed your cadence would be significantly higher than mine. I know any changes need to be done very gradually and I remember people talking of music with a certain beat to help. I think keeping my knee happy must be my number 1 priority. π
Sorry to labour this; I have just looked back at the speed challenge which caused my knee injury in 2020; 1.13m stride length! 10 cms over the figure I have been worrying about recently. No wonder I did some serious damage!
Broadly speaking over61andstilltrying taller people have a lower cadence than shorter ones. I'm five-foot-nothing with very short, chunky legs and a correspondingly short stride. However, I have a naturally high cadence: average 172 and maximum 197 on today's run, a ploddy 7k.
If you google "180 running cadence" you'll see that it's not the holy grail! I'm proof, I'm not remotely fast or elegant. On good days I run like the Duracell bunny, on bad ones like an ancient ent.
Thank you that makes complete sense and of course I should have realised how height plays a part. My husband and I have long been aware that I take many more steps than he does when we walk because my legs are shorter than his. π
Ha ha - Iβve definitely made the same mistake in the past with forgetting headphones. Iβve completely stopped checking the VO2max βscoreβ as it was really winding me up and I still donβt really know why (or what it means anyway!!)
VO2Max score is such a fabulous fitness indicator Kevin41 that Mr Garmin rates mine higher when I'm only running short distances than when I finished a fairly technical 46km trail event. π€― Beachcomber66 is right. π
I hate forgetting headphones. Now Iβve got Bluetooth knees, the other thing I hate is forgetting to charge them. They tell me their power level when I turn them on but I always forget by the time Iβm back.
The NRC HM plan is great! Are you starting from the very beginning? Iβm at 11 weeks to go to fit with when my race is but I did the whole thing last time.
I think that I need a pre flight check list! This the second time I have done it.
I like the thought of Blue Tooth Knees β¦.good auto correct errorπ.
I started the NRC HM programme at week 14, just to get the hang of the different runs. I may skip a few weeks given that I run 10ks regularly. I have no race in mind. This is just a βsee if I can still make itβ exercise.
Blue tooth knees!!! My phone is so silly sometimes.
If youβre running 10k regularly, you could definitely skip ahead if you wanted to. The long run for me this week is 10k (11 weeks to go). I think thatβs repeated again next week. Iβm sure youβll have no problem getting to HM distance and having fun with it along the way. The speed runs were a totally new type of run for me and I loved them.
Honestly. My auto βcorrectβ is a liability. The last memorable one was telling a c25k newbie that a running shop could look at their hair and tell them which trainers would suit them best. π€¦ββοΈ
I remember that MissUnderstanding - I loved it! And now I shall be blaming a dodgy connection to my Bluetooth knees for every less-than-magnificent run. Absolute genius, thank you! ππππ€£
Whattt? you don't have a reserved spot at the cafe? Shame on them!!!
Runs are what you make of them aren't they? The fact you adapted and carried on regardless was another win this morning - that's a great skill to practice πDefinitely not a disaster of a run!
That may well be true, but no 'tis not what I meant! All the elites say that adaptability is key -adapting during training and also adapting during events; be ready to deal with anything π
Wait. The Cafe was Full? Excuse me, do those other customers not realise who theyβre dealing with? The very cheek. π€¨
Ahh, forgotten headphones. Thatβs annoying, and yes Iβve done that too. But good to hear you tried some speed anyway, and that sounded like a great run! You made me look back at my stride length yesterday on the treadmill, and it was 0.8m. At Ashton Court PR at the weekend is was 0.7m (which included mincing up the 2.5km hill of course!) My average cadence is between 183 and 186 as a rule. Mincing Duracell Bunny! π
If you fancy 20 minutes of fartlek fun, I recommend Funky Fartlek. Coach B doesnβt tell you the duration of your efforts (between easy and mile pace), so it plays mind games and prevents (me) us from counting down until we ease up. I know a minute is 45 breaths for example! I did it yesterday and it was ace. π
π The cafe people are really good at finding me a space; yesterday was jam packed. Given the evil viruses that are circulating, maybe a take away flat white wasnβt a bad idea!
I think that stride length and cadence as a package is probably something to think about as a possible culprit for someone like me who was getting lots of knee and/or calf troubles. Eliud Kipchoge seems to do ok with a stride length of 1.90 metres and a cadence in the 160s! Within that he achieves a classic mid foot strike. So build, athleticism and running form all clearly come into the equation. I couldnβt run at 183 spm or with a 0.7m stride length.
As for fartleks, I think that I need to do vanilla for a while before attempting funkyβ¦sounds fun though. Good to hear that you are beating that awful bug π .
I feel like I havenβt really taken a break since running 2022km last year. Hubby signed us up for a half marathon on the 1st April so Iβm now on week 7 of a HM plan. I havenβt ever used a plan to run the distance solo but Iβm keen to see if using a plan helps me.
Weβre off on holidays next week so I will take a down week as certainly donβt want to run to a plan on holiday. I will run though as itβs so beautiful in Margaret River.
Itβs super hot here but Iβve been struggling to get up. Long run this week is 7 miles so I best get my lazy bum out of bed earlier that day.Β
Thanks over61andstilltrying Happy New Year to you too. I never run on the beach. We have a paved path which is over 10k along the ocean so I get to look at it without the hard work of running on sand.
Oooh that looks soooo nice! Hard to imagine it being too hot right now, but I do remember it makes running so much tougher! It will be interesting to see if you like the plan - I love a plan, until the last couple of weeks by which time I'm desperate for free running again (that never lasts long for me though). Hope you have a lovely holiday with some great tourist runs π₯°
Hello Linda, Thank you for hosting. I am confident you will sort your 2023. I know you have recently retired, but not quite sure whether you worked full time. Full or part time you will, I expect have more time this year to choose how to use it as opposed to time that is already committed as work hours. Have fun finding how to use the extra time.
I had been running three times a week and was pleased to build up to 10km before Christmas. I've just had a look to see what actually happened running wise since then. It turns out that I missed two runs in the week leading up to Christmas Day and one in the week after. With 6 different lots of visitors I lost track of quite what happened when.
My 'long' run yesterday was just 5km (with 104m elevation gain)and I am musing on how to build up again knowing my knee is not a normal knee. 10% rule and take it very easy or, who knows? I would like to reach the HM distance this year, but I shall have to l listen to my injury areas.
Oof, that's quite the elevation over 5k, well done.
Your plan to increase steadily is a good one. Do you have exercises from a physio? If so, sticking to those even when your knee is behaving is a really good idea - anything that strengthens the surrounding muscles etc. has got to help. Maybe consider building in a cut back week every 4 or 5 weeks too to allow for recovery. But you are right, listening to your body is by far the most important thing. Oh and belief ... believe in yourself π
All sounding really positive over61. You know your body and when you can push on, so I have every confidence in you reaching your HM goal safely. Looking forward to hearing how you progress π
Thank you π I don't really share your confidence as I don't understand exactly what is going on in my knee. I have not had further MRIs since my fall in August 2020, one physio said the problem is my meniscus and the other said arthritis. I can't know who is correct. I currently know I must not increase my pace effort above 7/10 and need to go for enjoyment factor instead of allowing interest in pace to influence me.
On a different matter, I notice when I have an 'alert' and click on it I am taken to the very top of the thread rather than the actual reply that I would like to read. As there are currently 142 replies to this weekly chat thread it does take a while to hunt for the reply. I wonder whether HU are aware of this. I'm sure clicking on an alert in the past meant arriving straight at the reply you want to read. Sorry time pressures are pulling me, I'm not sure whether I have explained that very well.
I am still getting taken to within a couple of comments of the one I'm looking for, even in this thread. Sometimes it can take a while though and, like you, I have felt in the past that it hasn't always worked (and as you say that is super annoying). You could report it to HU, but as it seems to be working for me I wouldn't be surprised if they come back and say it must be something to do with your own laptop or mobile . Worth a try though π
I was in the damp squib camp π€ I was in bed early on NYE with a sore back
Iβm feeling less grumpy now though and managed a trot round the steeet yesterday with Andy Puddicombe and Coach B. My plan is to keep moving and hope it improvesπ€π
A new year means fresh opportunities, goal setting, fun runs, long runs etc etc Races! π€π€π€ Itβs all ahead of us. A new year of running is a mouthwatering prospect wherever we might be with our running
Accentuate the positive πΆ Speaking of which, I took positive steps to get me back out running and baked me some muffins π§. In the freezer for safekeeping. I plan to run tomorrow so will take one out ready for my return
The little things mean a lot πββοΈπ§π
Itβs been a good week of running for me. Iβm finally feeling recovered from my fall and all the short runs Iβve been doing have paid off and Iβm back in the swing of things. Iβm back at 5km and started back on the NRC HM plan. Iβll be going very carefully on the speed runs, or possibly skipping them for now depending on how things go. Itβs just nice to be running regularly again without worrying about anything hurting.
Ohh, that's such good news. It's the best feeling when you realise you are no longer constantly worrying about niggles! That's one of the things I liked about the NRC plan - the flexibility to choose different runs depending on how you feel at any point. Good luck, enjoy!
Definitely! Last time I did it, I didnβt do every run so I can still manage a bit of variety as well as bringing back some old favourites. Five runs a week is too much for me-three or four is just enough.
I have just started on that plan too MissU. I am definitely going to be careful about pace and stride length. Be fun to have a bit of variety though. I have done intervals in the past, but Fartleks are new to me. I havenβt tried to find a HM race. Just trying to reach the distance again is enough of a challenge for me without building in a deadline too.
That sounds like a great plan. I signed up for one in a moment of madness after a really great run building up to 10k (Iβve got a bit of a habit of doing that!) but I had a great time. I ran for a friendβs chosen charity and it was wonderful. I donβt think Iβd have done the distance without the gentle pressure of a race at that point in my running journey but now Iβm a bit more experienced, Iβm thinking of building up to full marathon with no event planned. Will see how April goes first!
Spring chicken π£ I hadnβt even started running when I was your age! 71 next month π I will have to change my profile againβ¦β¦provided I donβt forget of course!
I think HU should get a mention on the NRC HM Plan MU, so many of us use it! Good luck with yours. π Iβm toying with entering the Cardiff HM, but itβs not until October, but maybe Iβll do the plan twice! π
That oneβs on my autumn maybe list too! Iβm trying to persuade my husband that entering the Great North Run would be a good idea. I know thatβs ballot entry so not guaranteed. That was one of the things that made me want to start running-watching it on tv in a hotel the morning after weβd been to a wedding. Will see if Iβm lucky to be in the ballot in the first place and then my number comes up! Newcastle is a long way from the south west though!
That would be amazing MU. I really really hope you get a place. Yes itβs a long way, but that would be part of the excitement as far as Iβm concerned! Yay to Cardiff too. πππ
I might think about that in the future. I ran my recent half raising money for a friendβs favourite charity. I set it up myself so no target to aim for. I think Iβd be asking a lot of the same people for sponsorship so would definitely be waiting a few years before doing that again. People were amazingly generous and it was a really good experience.
Well, Iβm running which in my book is a big plus! I was thinking the other day that it seemed weeks since I ran 10K but when I checked it was only two weeks ago. Christmas and New Year always seem such a long time I think. My back was still a little tender afterwards so Iβm planning on taking it very easy for a while yet.
I have a sports massage booked this week and I have started on a few short strength sessions so I guess Iβm feeling quite positive π
Onwards and upwards is the only way to go so hereβs to a great 2023 for all of us!
Iβm in bed at the minute, watching the rain pour down and the wind blowing the trees outside. I came upstairs to get in my run gear but hopped into bed to read the paper as itβs so chilly. Iβm deffo going out as itβs on my to-do list πββοΈππ¦π«π¨
Iβm just back from a very wet and muddy 6K π€ it was fab. A new song on my playlist and one that I can sing along withβ¦. Happiness isβ¦β¦.. πββοΈπΆ
Hi everyone,Sorry you had your Blue Monday early Linda, but good to get it out of the way, onwards and upwards for you I'm sure!πͺ
I've not had a bad running week, nearly bailed on my Tuesday club cos rain was so torrential ,had a lift from my bestie and we were late so had to chase down the back marker! So 3 miles done and it wasn't so bad! Weds night different club, and 10 of us did the long slog up the big windy hill Shanklin old village to Bonchurch Shute and back (that could be my aim to get to the top without walking,haven't tried to see how far I get for a few years! Not far enough! I was the back of the pack! ) but a lovely downhill back and then pub snack as one of our group was celebrating a birthday! π₯°
Few days off (including my 9 Yr c25k start anniversary on Thursday, legs were too achy from weds night!!)
Sunday was a super muddy 5 miler round the woods, with 16 others,the mud was nearly sucking our shoes off at some points! Back of the pack again but lots of loopers back and supportπ₯°I really need to get fitness back but it's taken a back burner with doggo not being so good, so was pleased with my 13 or so miles for the week !
You had a really busy week! An impressive start to the new year. That's a lot of hills and a lot of mud too π Sending very best wishes to you and your dog, it's hard isn't it β₯οΈ
Thanks for hosting Β linda9389 , and hello to you and all my VRBs!
Astonishingly I've not yet fallen over or ill in 2023. π₯³ Consequently I've managed to do one Renaissance dance practice, a couple of walks, four runs, and eight days of YWA yoga, which is nothing short of miraculous.
The running's been fairly ploddy, nothing to write home about, though one 4k was with the 30-odd kilo canine training aid π, and we both survived unscathed. However, YWA has revealed that my right leg, which I thought was pretty much OK again, still isn't back to normal. I'm hoping that the yoga might help. We'll see.
A good start! I forgot about YWA ... remembered part way through a large bowl of Christmas pud (me clearing up the leftovers!) π Having missed the first one I never got started ... Hopefully the yoga will help you, but it will also increase your awareness which is often a good part of the battle. Good luck and here's to staying upright in 2023 π
Definitely in the βdamp squidβ department. I got past NYD parkrun and then came down with a lurgy. Tried to run last Tuesday and it just made it worse. Four days of a temperature that finally shifted in time to run direct on Saturday morning, Very annoying as Iβd finished 2022 with such a flourish!
Still, Iβm back to it today and I had a very good run despite my lungs feeling like theyβd been sandpapered! I tried an NRC Coach Bennett run again and cheekychipmunks will be pleased to hear, I really enjoyed his motivational guide this time. That combined with a stonking playlist, my favourite song of which was whilst I was running downhill in my favourite shoes. Bit of singing, bit of air drumming, luckily no one was about π. Couldnβt go wrong really. Pushed myself to 5k with the thought of an easy Adrienne session later on.
Iβve got my first virtual Fordy Runs Running Club run on Wednesday and Iβm hoping these will get me over the hump of the grimmest weeks of the year, 7pm start so we all run virtually together then have a Zoom chat afterwards π
Yay, Iβm so glad you enjoyed Coach B TC! A definite go-to when motivation is lacking or if you fancy some full on cheese! π Hope your lurgy is letting up just a bit. π€
Ooh, I recognise that sandpapered lungs feeling - what a great description π€£ Good to hear you're back out there tho, onwards!!! That Fordy runs club sounds fun - you'll have to let us know how you find it π In the meantime, here's to good health and happy runs π₯°
Hiya Linda, thank you for hosting the chat this week π I am desperately trying to dodge all the dreaded lurgies that seem to be swirling around at the moment and so far (reaching for wood) Iβve avoided them. Mind you, Sainsburyβs was like a hackathon earlier π¦ π¬ so itβs a matter of time I expect π
Itβs good to read that youβre back out at parkrun though! I hope your road to full recovery is swift. I have those same gremlins whenever I run π itβs hard not to push on when you feel you can even when you know you shouldnβt.
My first week of 2023 has been good so far. I started 16:8 intermittent fasting and Iβm ok with it so far but Iβve been reading itβs tricky to maintain muscle mass on it so may just quit if I feel any effects in that department.
Winter training is in full swing and calling for some serious commitment on my part. Gym and track and home workouts are difficult to juggle with home life. Thing is, I love every second of it and canβt wait to get to the next session.
Iβm seeing some good performance improvements, that I hope will translate to some top performances, in the upcoming indoor competitions next month. Iβve got the southern counties champs and maybe the UK champs, (depending on my performance in the SC event).
I hope everyone has a great upcoming week and if youβre on the IC get well soon and, if youβve got the lurgy, stay away from me. π
(says with hand over mouth π·) Iβm always amazed by your gym performance Brian! You seem to be a natural! Good luck with the fasting as well, youβre much braver than me!
I think I have a more intense dosage of OCD then any natural ability TC π
Iβve decided Iβm not fasting on training days as I need the carbs and protein loaded up ready for the workout. Starting today as I have a track session this evening and I think the coach isnβt taking any prisoners either. π
That's an interesting point about knowing I shouldn't, that quite likely was a big factor.How wonderful that you're enjoying all of it, not just the running itself.
Those competitions sound seriously impressive. We will all be cheering you on π
Thanks Linda. I hope I donβt let my nerves get the better of me.
If thereβs one thing Iβve finally learned after these past 4 years, is that thereβs so much more to running than just the running. Nutrition, diet, gym, mental health, tuning in and learning more about my body is fascinating. Iβm keen to explore my limits. What is possible? Itβs a journey for sure.
Oh wow! What a journey you are on. As you mentioned to Linda not only running, but nutrition, diet, gym, mental health, tuning in and learning more about your body ... fascinating. You must feel so fit and healthy. I can't remember where you were fitness wise when you began your running journey, but clearly you have moved on and on and on some more. All the very, very best for 2023. ππ»ββοΈπ! I searched for a speed emoji and a racing car appeared!
Thatβs very kind of you and thank you for your wishes for 2023over61andstilltrying π
I think Iβm probably fitter than Iβve ever been. Health wise Iβm not perfect but who is? A photo of me turned up on a Facebook memory from 10 years ago this morning and I was a little shocked at my size. I was rather overweight and a heavy smoker and drinker at that time. Itβs safe to say C25K turned my life around. π
Wow! I didn't know that smoking, drinking and weight issues were part of your background. Very good to read how C25k improved things so much, or at least began the process. π
Hi Linda, thank you for hosting the chat this week. The lurgies are circulating here too and thankfully Iβve not had any issues since the family came down with covid before the holidays. Iβve just sorted a run plan which begins tomorrow for training towards a May Toronto marathon which is just a test for the Berlin mara later in September. The new plan calls for 4 run days which should be do-able.
The runs so far this year have been solid. Iβve been getting some effective treadmill speed runs in too. The weather here is very cold and wet but not sub 30 which is nice. This year Iβm trying to work a bit more effectively with the runs and try to avoid injury. Fingers crossed things go to plan. Happy running everyone!
Hi Decker. I did a double take on the temperature until I remembered that you guys still work in Fahrenheit! It is a little bit warmer here, but also very wet!
A Toronto Marathon sounds amazing, with plenty of food and drink establishments to aid recovery afterwards. I hope that the injury curse leaves you alone this year. π
Thanks BC, I find myself doing more indoor runs this time of year, more so this year. I will be outside again soon. Efficient training is the focus for now. Fingers crossed I can stay off the IC.
Ooh, gotta love a new plan! Though it must be hard when dealing with that sort of weather! Working effectively sounds like such a good goal! Good luck π₯°
Morning Linda and everyone π Ahh Iβm sure your 2023 will end up being epic. No goals = no pressure. But can you stick to that! π
My 2023 running year WILL be better than the 2nd half of 2022, it has to be. I took a step or 3 back compared to 2021 and my times are still quite a bit slower. Not that Iβll ever be swift, but I like to do my best and I know since my lurgy in September Iβm still not there. But I will be. π
Iβll be hopping back on the NRC HM Plan too. Itβs my absolute favourite and it makes me look forward to speed runs. I *might* enter the Cardiff HM which is in October I have 3 races entered so far, but I feel I need a big goal, and another HM race is just that.
I have to agree that the speed runs were fun and so much more fun than the robot lady on jog run sprint, butI remain fairly convinced that the speed runs contributed to my recurrence of knee problems. So no 8,9 or 10 effort for me. I haven't gone back to NRC at all yet, so I have it to look forward to.
Here's to a really enjoyable 2023 ππββοΈ
I suspect youβre right over61, but youβve acknowledged that, and at least you can adapt by ramping down each effort a notch. Enjoy yourself when you get back on the plan. π
I do find it disappointing that increased pace means increased problems. Boo! I can tell myself that I need to go for enjoyment factor not pace, but pace still seems to attract me. Further confessions, I stopped all physio exercises over the Christmas preparation, Christmas and New Year period, in fact I still haven't started. Add to that a diddy pace increase (7min 55sec/km yesterday) and my knee is not at all happy. Also my husband and I tried to beat our record for time taken for one of our short walks just over 1km. That meant a longer stride so my hamstring isn't happy either. This is the first time for a while that I have even noticed it. So boo again! Back to physio exercises and gentle pace. Pleased to see VO2 max at 41, but again I need to find different enjoyment factors.
If getting back to a NRC plan is what you mean, I am really not sure that will happen. We'll see.....
I am enjoying the fact that I seem to have encouraged my sister into running for a second time. She has completed her first 5km and even had a running watch for Christmas. All running for her so far is on a treadmill in her house. She is really enjoying the data her watch provides. It is a model or two above my Forerunner 35.
Sorry for my long reply. I look forward to reading of all your running in 2023.
Oh botheration over61, thatβs disappointing. π But hopefully youβve nipped those darned niggles in the bud, and dropping the pace back a notch with your running and walking will do the trick. Maybe try inching back up again carefully in a month or so, just to test the waters, and of course resume those exercises. π
Great that youβve got your sister running! She sounds like sheβs enjoying her stats like we all do! Itβs nice when we can encourage a family member on board isnβt it? My daughter loves PR and is really good even with no training (youth!) and Iβll be getting my grandson into Junior PR in September when he turns 4. Canβt wait! His mummy (older daughter) is busy with her 1 year old, but I think she fancies joining us eventually!
Hey, no apologies required for a long reply. Look who youβre replying to! π
On current progress it seems unlikely I can stick to it CC, but no harm in trying π 2023 is definitely going to be better for you. Get started on that plan and we'll sort out a spring HUHM to keep you focused π, then you'll be super strong for Cardiff when you go through the plan againπ
That sounds like a solid plan Linda! Much as I love pootling around, having a goal is key for me, and having a spring and autumn HM will be fab! π€ΈββοΈπ€ΈββοΈ
Good morning everyone! I seem to be finally about 90% over the latest lurgy thank goodness. I started well with a run with my club last Monday, but am now in the French Alps on a family and friends ski trip. Mr S and I went out skiing on Sunday with our granddaughters for their first ever skiing day (a couple of lessons at Xscape before they came), then yesterday struck out on our own while they had a lesson - 20k and 2,798m of descent!! And it has finally snowed. I can hear the avalanche starters in the distance preparing the snow for todayβs activities and the piste bashers are out! So good to be back for the first time since February 2020!
Donβt worry, Iβm always careful to stay upright when out skiing, as itβs so hard to get up when you fall over ππ Apres ski might be a slightly different matter π»
Well, I donβt get completely numb feet, so thatβs a definite improvement. Still get some pain in my arthritic big toe, but I guess thatβs inevitable! So far, so good π
Oh goodness, what a rotten start to the year Sandra. I do hope it behaves itself now. Definitely many more miles ahead of us yet, and I bet some of them prove to be exceptional π₯°
Hi Linda (and all!). Well done on getting out there for the NY!
That's also about all I can say in favour of my run today, which was the first in almost two weeks. I took a break to banish a persistent DOMS in my lower back which I'm pleased to say is now very much vanished.
Took a few more days off than I needed to - being a slob comes naturally to me! Despite my best efforts to destroy my fitness with rich food and alcohol over the holiday season, I did make it round my usual 8 k run, with 30 minute 5K splits (kind of a benchmark). The old ticker was going a bit faster than usual - though it was quite warm - so rest day tomorrow, and will slowly build back up to my recent running volume and frequency.
Overall, it was lovely to be back in the running routine. Nothing quite like it. ATB for the rest of the year!
Now that sounds like a great run to kick off the year. Fabulous news on the back too (maybe the rich food helped π€£).Sometimes it's good to take a short break, just to remind ourselves how good it feels when we can run π. Here's to many more great runs!
I havenβt been here for a while but I realise I havenβt let you know that we are back in the real world again. UpTheStanley tested Covid positive for 12 days before he got the 1st negative, whereas I had one day with a very faint line. We were definitely a bit stir crazy by the end, even though the weather wasnβt exactly brilliant anyway. I bottled parkrun in the wind and rain, opting to volunteer instead, but we did get out for a gentle 2k in the sunshine on Monday.
Iβm busy organising a Food Bank collection at a February parkrun, and visited our local Pantry to find out what they want us to donate. They are really excited about the running community coming together like this to help others. If anyone wants to know more about The Food Bank Run, here is a link:
Iβm hoping to get out for a run tomorrow as Run Directors and core team members will all be volunteering on the same day on Saturday. Gales and wind are forecast. π±
As per usual, I'm all over the shop π training for Chicago doesn't start until midway through the year, so I've resolved to drop some weight. I'm hitting the gym more, and saving as much money as I can to afford the trip to America. Its a bit of a mixed bag this year as I'm very motivated, but the mix of being hungry and poor all the time are getting me down lol.
Oh, everything worth having has it's price doesn't it. Your interim plans seem spot on. Just keep refocusing on the goal and you'll make it. Good luck π
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Weekly Chat January 31st-February 6th π₯³ So tempting!!!