It’s me again I am afraid! Just the way the rota has worked out this last week. I haven’t effected a coup and packed off my fellow admins to heaven knows where!
The weeks seem to be flying by. Yesterday,Sunday, was an exception as I kept an eye out for news of our racers who took on some seriously long runs yesterday. I hope that no news (yet) is good news for everyone concerned. They may have opened a bottle or two last night…so we may have to wait a bit longer!🥴🍷
So, why you ask, have I posted a photograph of a gorgeous sunset I was lucky enough to capture a few years back? …apart from the fact that I am slightly too pleased with it 🙄. Well, it is intended to be symbolic of the end of my old plan for 2024, and to portend the birth of a new one! The last one didn’t last long (ending on the physio couch!). So what does the new cunning plan look like? Well, I am going to move from two speed runs per week to one, plus my usual long run and an added recovery run of increasing distance, week on week….very gradually, up to maybe 8k. I will also keep my latest physio plan going for much longer than usual; it has really eased off my glutes, hamstrings and calves, and as a result my achilles seems to have nodded off again! My weight has moved down by 8lbs to just under 11 stone for the first time since my early fifties; the new pre diabetic plan strikes! So I am all set for lift off…….I hope 🙂. With the sun rising earlier and earlier now, and BST on the way, I should be able to fit all of this in quite well. Getting up a bit earlier will help!
But, enough of me. This is your weekly chat, not mine! What is happening in your world? How is your plan, or free style running going? If you want to throw in any nourishing sugar free protein rich anti pre diabetic diets that’s fine too…I could disappear in a couple of months at this rate (😂😂).
You’re working hard Beachcomber66 Thankful for you & the rest of the team 😍
Your plan sounds like a sensible one. Here’s to niggle free running & a nourishing sugar free protein rich anti pre diabetic diet. Can’t help with that as I’m living off gels & pop tarts 🤣
Marathon plan is going well. I’m still super excited that I’m actually doing it.
Excellent RunWillie. Having a plan designed around what really works for you is brilliant. I think that the cold and unusually wet start to the year here hasn’t helped trail runners in particular; muscles fighting to keep you upright in the mud are bound to tighten up. I could try some road running, but that isn’t me. The fields and woods are really alive with wildlife now; nothing venomous or big enough to pose a threat - just old friends returning or finally waking up. So much to see and listen to; and only 13c.🙂
Today was supposed to be sunny and dry: it was neither! Mud, puddles, strong wind, rain; this is supposed to be March …nearly April! I think that I am turning into a metronome. 3 runs, 1x5k and 2x6k, both 6k’s at 7:13 pace exactly, and all three runs just below 140bpm average heart rate. VO2 max is in danger of getting back to 40. The only thing I have changed is that I go for a really steady first 1k now…oh and the weight loss might have helped. Strange! Saturday is scheduled to be a speed run…..that will shake things up!🚀 🥵
Don’t worry it can’t last 😁. It’ll be lovely tomorrow 😎
Weight loss will help you speed up, which is why I’m back on it. Fed up carting unwanted ballast ☺️
I’ve not done my two speed runs yet this week yet. I might not do one of them( I’m tapering 😀) and my race on Sunday should take care of the other one. I’ve not picked up my race number yet. Eek!
Good luck on Sunday; I see that we have you on the Pom Pom list.
I have just been looking (superficially) at the Maffetone method. My target heart rate would be 160 - 72 (my age); that is 88 bpm! If I use my Garmin Vo2Max age (20 😂) I get 140..which is just about where I am on my slow runs. I’ll go with that then 😂
I noticed from my race stats yesterday that my heart rate was in Zone 5 for 87% of the time. I forget what I maxed out at 🤔. I’m terrible at stats so I just run and see what transpires ☺️
I’ll have a look-see at the Maff thing and crunch the numbers 🤓. I could be gone for some time ………………. 😎
I love the idea of freely running through fields & woods but I don’t feel safe to do that. The coastal path up through the dunes is as remote as I go & that makes me feel uncomfortable some days 😔
It is easy for me to take that freedom for granted given that I have grown up with it. I always carry my phone in case I fall over and can’t get up, but I never think of being at risk from anyone or anything. Lucky to live on the fringes of moorland.
An Australian runner left her husband & kids to go on a trail run on a Sunday morning & never returned. A man has just been arrested for her suspected murder 😢 I long for a day when I don’t have to worry about safety.
It's tragic and appalling that Samantha Murphy was murdered during a trail run, of course it is.
But it makes me blazing angry that the world still hasn't moved on from telling women to be scared and stay at home, instead of telling men to stop murdering.
I agree with what you have said Cmoi I certainly wasn’t saying women should not be free to run wherever & whenever they want. I was just talking about how I feel. I have some past trauma so I’m painfully aware that me feeling scared is not an easy fix.
Mrs BC has walked Molly in the woods on her own only once in the last 7 years because of an aggressive old man who shouted at her about Molly. These traumas make a big impact.
First of all, I'm so sorry to learn of the trauma you experienced in the past RunWillie . And I didn't for a minute think that you were "saying women should not be free to run wherever & whenever they want."
When I wrote "the world hasn't moved on" I didn't mean you. I meant that in my view the message delivered by the media and attitudes of society in general has barely, if at all, progressed from that being delivered when I was a teenager 50 years ago. And yes, that makes me furious.
I've never heard of a Sami Murphy of Bridge to 10 programme fame, but I very much doubt it. This Samantha Murphy was a 51 year old from Ballarat, Australia.
"Marathon plan is going well. I’m still super excited that I’m actually doing it." Sounds just wonderful! So pleased to read this and long may continue. I always enjoy your photos 😊
You kindly recommended Endurance Training and Racing by Dr Philip Maffetone, probably a couple of years ago now. My husband ordered a copy but after a delay the order was cancelled. Just recently my husband re-ordered it and I am on page 46 out of 504. It may be rather too much for my brain but I hope I can pick up some things that help me and am enjoying reading it. Thank you for your recommendation. 😊
Now page on page 78. Heart rate at 122bpm this morning. It seems such a bonus that this really easy running is good for me. I haven't reached his views on carbs yet. My husband and I swapped to low carbohydrate high fat about 4 years ago or so. I realise we are odd compared to many, but it seems to suit us. I am looking forward to reading the rest of the book, but I think that a lot of it will go over my head.
I have a knee problem, causing multiple injuries, from a gardening fall from a 3 foot wall in 2020. I had fractures, but I think they have healed fine. It is the medial meniscus torn 2/3 through that I think is the problem, My physios said that my knee will never be normal. The meniscus is cartilage and should act as shock absorber in my knee. It apparently heals as scar tissue so will not have the shock absorber properties. I am hoping to nurse it along to take me to my first ever half marathon on May 18th. So very low heart rate meaning lower pace will help not put so much impact through my knee. Not at all confident that I shall reach the start line, but I hope so. When is your marathon? I am sure that I knew once, but I have forgotten. At the moment 13 miles seems massive to me so 26 miles is way beyond me. 😊🏃♀️
You’re doing so well. A HM is a great goal to work towards but running any distance is a gift. I didn’t think I would ever go beyond a HM but here I am. My marathon is in July. It’s my 50th birthday present to myself. I’ve got 5 days on the beautiful Gold Coast with a friend & just 42.2km to run 😍
Sounds like a wonderful 50th birthday present and yes, I am grateful for what we can do while we can. We just do not know what tomorrow holds.
Just thought of another question. Did you do an MAF test and then repeat it a month or so later and see an increase in pace while running at the same low heart rate. I plan on a 'base line' MAF test tomorrow (just reached the MAF test part of the book) All such fun! Always finding something else to explore.
I wonder if you noticed any benefits during your 6 month trial? My so called MAF test this morning, wasn't really. I didn't run on the flat as I don't have flat routes, unless I keep turning round. Heart rate average 123. I have come to the part in the book where Phil Maffetone shares his anti stretching views! Well that was a big surprise! Such a contrast to everything that I have read and heard about before.
I had no idea that anti stretching was considered good. I am still shaking my head in astonishment. I have a feeling that any area one looks into the result will be 'experts' with multiple different views.
I am sure that is true >61. I have discussed this with my physio. A five minute jog to warm up muscles prior to stretching when I am running intervals (NRC has this of course) is essential in my book. Post run, apart from my cool down walk home, I can do stretches at anytime but non stretching warm up exercises come first to avoid pulling something. 🤞🤞🤞🤞never been a problem.
I never had an intention to do more than one but then you do another to prove you still can ,and if you can do it quicker 🙂 I just like to run one each birthday til I no longer can 🏃♀️
If effort and careful intelligent preparation is enough, you will get there. The rest (the damage done by your fall ) is out of your control so not worthy of your attention. Easy to say I know, but I think that is true.
Just lying in bed this morning I could feel a short lived sharpish pain in my meniscus, consequently it isn't possible to completely ignore it. It is is so variable, never know what to expect. Boo to falling off walls! Can't go back in time ... I suppose I can't help thinking that my increase in distance is what has caused the meniscus pain to return. But it is so intermittent and so far short lived, minutes at most, then it subsides. Yesterday's run no pain at all. 😊
I hope your legs are letting you do the running that you want 😊🏃🏻♂️
Bonjour BC, love you photo and positive post. I’m currently travelling down through the French countryside, weather is grey and slightly damp so thank you for brightening things up. As you know I am a cyclist. During the winter months it can be tricky to get out on the bike, wet roads, ice and high winds are not much fun. I’ve been out a bit, but not as much as I would like. But with two weeks in SW France I am hoping to put some miles in (even though they have been having crap weather too). Also looking forward to running after the lovely members of Eymet Social Running Club, but may be not the hills. Heureux de courir mes amis xx
It was lovely weather this morning here; a whole 13 degrees and bright blue skies! One of the things which attracts me to trail running and the forest is the wildlife. On my warm up walk this morning I saw a buzzard being harassed by a couple of rooks, and the curlews and lapwings are back. It really gave me a lift and helped me through rehab run 5 which went really well. Still a bit muddy underfoot, but it is slightly less tacky than it was. Have a great time in the South of France. Between you and Cmoi my schoolboy French is being …exhumed 🙂. Keeps the old brain ticking over. 🙂
That’s a photo and a half BC 😍 Don’t blame you for being proud of that one. My photo is unrelated to anything, but I thought you might like to see how my dog looked on our walk yesterday. She had the best time! I caught her mid blink. 😅
Good luck with your shiny new plan. Let’s hope all your niggly bits remain dormant. They’ve been having a party and need to wind their necks in so you can crack on.
I’m all ready to graduate C25K again tomorrow. Virtual bling. 😀 ( Easily pleased!)
Due to our boiler puffing its last last week, resulting in having to fork out several THOUSAND for a new one (😩), we have no hot water, so I’ll be embarking on an enforced RED March at the gym until 27/03 when it’s being replaced. I don’t have time to run elsewhere, then go to the gym to shower too. At least we have the gym; I shouldn’t grumble.
We’re off on hols on Good Friday and I’ll be commencing my HM plan in Brittany. 😀
Hi Cheeky. Lovely pic of your best friend.How does she manage to keep her feet so clean? Like me, Molly only does trails! We have a paw washer which helps us to get into the spaces between her pads….she is really good at standing still whilst I do it. Maybe I should wash my running shoes more often and set an example!
Absence of hot water is a disaster!! Our boiler broke down before Christmas. I managed to get it fixed within about 30 hours which was pretty good I thought….it costs, but no hot water ……😬 but ours was just a simple repair job. Book into a dog friendly hotel? 🙂
My run was good this morning; so at least day one of this cunning plan started well…..it survived first contact with the enemy (mud!). Make the most of your treadmill runs…way better than no runs at all 👍
A paw washer! That’s a nifty bit of kit. Flossie actively avoids puddles, strange as it might seem. She’ll happily roll until she’s morphed into a chocolate lab, but get her paws dirty? 😳😱 It does happen, but only when there’s no way round the filth! 😅
Yes, we awoke to the smell of oil last week, called the boiler guy out and he immediately decommissioned it! It was as old as the hills and we’d had longer than we should from it, but still …. 🙄
There was an ‘incident’ on the common last Monday, so a while away from it won’t do me any harm. A little dog didn’t make it having been chased onto the road by an unruly pack. It was hit by a car, and it’s spooked the regular common-goers. 🙁
I don’t know whether they’ve been identified yet BC. Although it was ascertained it wasn’t a dog walker. They’re really responsible. I think it was a guy with about 7 dogs off lead. Too many. 😡 Also the driver that hit the poor little dog didn’t stop. What is it with some people? 😡🤬😡
No need to apologise for looking after us so well BC, and you can post a picture like that every day for me. So beautiful!
I’m with you on getting up earlier. This morning it was my intention to get up early and run before my hair appointment. No way, I only just had time to have breakfast before driving there. Since our US trip we have been going to bed too late and getting up late.
So instead of running in my new hairdo, I will try again tomorrow morning. Then we’ve got birthday celebration visitors so it will probably be Friday before I can run again. I will start increasing distance again in April with, hopefully, calmer , warmer weather.
No parkrunning this weekend though as I’m organising the food bank collection there so will be rather busy, hopefully.
Hi Dexy5. Many happy returns to the birthday person! We could call this week a taper week after all of your exertions. The moving to DST at the end of the month should help operation rise earlier; a bit of decent weather would help too. A bright morning here, woods full of life, a steady 6k rehab run and 139 AHR …VO2 max headed back the right way. What more can a chap ask for!🙂
Excellent BC, My VO2 max has sunk to 35 over the last few weeks, so I need to move from excellent back to superior, even though I know it’s a dubious measurement.
It will soon build up again as your mileage increases. Mine dropped off a cliff too, down to 36, but it has staggered up to 39 following yesterday’s run. Never been superior though!
Thank you Beachcomber for hosting 😊 A really beautiful photo! Wow! And double wow! And here's to happy injury free running for you on your modified plan😊 My knee is not 100% so my current plan is to if at all possible reach the start line for my half marathon event (May 18th) putting the minimum amount of anything high impact through my knee. So I am going for low milage half marathon training (I tend to think in kms, is there a low kilometerage word!?🤣) And also speed runs are going to take a break, depending how my easy pace running goes. I think my cut back weeks may be every three weeks. We'll see ... I think reaching the starting line is only at about 5% boo, but I haven't given up yet.
I agree that running easy is the key at this stage >61. 100% of success in this situation is getting to the start line in a condition which will allow you complete the mileage(or distance?) any way you can on the day, Running too fast too often is my nemesis; it feels great at the time, but then 😬. Today I went out for an easy 6k. It ended up at 7:13/k, which was a bit quicker than planned, but average heart rate was down at 139… which was particularly pleasing. Thursday will be another slow one; Saturday will be intervals day….we will see how it goes, but I will try hard to keep it only a little faster. I really enjoyed this morning’s run….hope I can keep this up!🙂
I know what you mean about running too fast feeling great at the time, but then 😬. Oh dear! Even if I endeavour to not increase my pace, increasing distance may cause problems, but I shall keep trying. 😊
You’re right Beachcomber66 - that is an absolutely stunning photo!
Sounds like you have a great plan for moving forward with your running too.🙂👍
I am settled at 10k now and am trying to stick to 3 runs a week as the norm. The exception is when I have a race coming up and then I drop to 2, just so that I arrive at the start line with fresh legs! 🤞
Currently running a 10k on the trails at the weekend, Wednesday easy 5K and I have just started (tentatively 🙄) introducing some speed work on Friday. I am also trying to do my strength and conditioning at home x 2 a week. So far, so good…
Moving forward, I would like to start extending the long run a little but maybe not for the next month or so. I am really enjoying how things are and just want to stay injury- free!🤣
Happy running this week - and healing wishes for anyone on the injury couch.🙂
That all sounds really good Sandra. Fitting everything is a problem, but well worth the effort. I think that I need to count my 4 mile plus daily walks with Molly as cross training. Physio recommended stretches now….sitting around is the best way to stiffen up muscles.
It is a good work out, particularly swimming “legs only” widths under water. I will need to do some stretches later to avoid tight calves. Not much opportunity for chat though!
Nice photo, nice sunset and thanks for the post.Things irritatingly run free since my HM 2 weeks ago. Ill again! In the build up I missed out on my 2 last long runs because I'd been put on penicillin 2 weeks before due to a suspected infection and they knocked me for 6. For the HM I just decided to run within myself with the mantra 'it's only 4 parkruns'. The first 3 went fairly well, the 4th not so good, but I got there even with a token sprint at the end.
I decided not to run for a few days post HM and then something happened which hiccuped Thursday's run; hey-ho I'll look forward to parkrun Saturday instead. But first the shingles and pneumonia vaccines to be administered. Well waking at 10.30am feeling like #*#* doesn't enhance the parkrun experience. Then I started coughing, which ended up on my chest, so still run free and bitterly disappointed.
My friend, aged 71 graduated C25k at parkrun last Saturday and I was meant to be his running buddy. I had to let him down last minute. Funnily, his daughter who was dressed for the gym had to sign up and run it with him 10 minutes before the start, but it didn't make me feel any better although I was there to support and clap.
My next event is the Rhodes 10k on 21/4 which I booked after the HM but before things went down hill. It is a M, HM, 10k & 5k and I was hoping to do the HM but reflecting on how I felt at the end of Newport I didn't think it was fair to Mrs OMR (s-i-l ran Newport with me) to be in a foreign land by herself and me not feeling my best so settled for the 10k. At the end of Newport my legs felt exceptionally stiff and my calf muscles felt like they were double there normal size so I waddled for a while. Not sure where I'm going with this (not the post 😂) or when I'll be running again but not running is really starting to get to me 😔🏃🏃♀️🏃♂️🤸♀️🤸♂️🤸🥉
Thi is nearly a good photo of me 😂😂 yellow singlet
You were clearly too quick for the camera shutter OMR. You are really going through the mill at the moment, but you know that these patches come and go. All you can do is do what you can; exercises, walking, swimming maybe, easy trots when you can. I think that there is a bit of psychology in that for me ….I feel as though I am making progress if I keep up some activity. Still a pain being IC!
Always good to review and tweak what you’re doing if the old plan wasn’t doing what you need. Good luck with the new plan BC.
As for me, my return from injury continues. Still doing my daily yoga and trying to be good with the exercises, plus I’m back to 3 runs a week, 2 club runs and parkrun. I’m taking it steady, sticking to around 7.30 pace and making sure I stretch after. So far, so good 🤞 Really looking forward to the clocks going forward so that we can get out away from the streetlights and back into the countryside (club runs are 7.00-8.00pm!)
I have been going for 7.30 pace too, although yesterday ended up at 7.15 for some reason. Putting in a really slow first 1k seems to be helping too. My heart rate in the first 3k builds up more slowly and smoothly when I do that. Where would we be without our Data? You will soon be back to your storming best Sandie. 🏃♀️
Hi Beachcomber66 and all VRBs That sounds like an excellent plan! And congratulations on getting under 11stone too, I'm over that atm 😱and not feeling happy with it! 🤬
Only 2 x 5k for me last week, but my 2nd fastest parkrun for a while, though I'm 10 mins over my PB! Aiming to get to my 250th by the end of the year🤞
Still family stress here and trips to the mainland for medical treatment (not me but impacts on us all!) Long day there yesterday so not going to club tonight but might try a little solo run (I'm also car-less at little car is sickly and I may have to change to something more modern😭)
Hello aliboo. A few of us seem to be going through a tough time; but we are runners👊!
The weight loss wasn’t deliberate unfortunately….just a diet change mainly driven by Mrs BC’s recently diagnosed type 2 diabetes! At least my clothes still fit(just about!)…hope it is just fat rather than muscle which has dissolved!
Family illness and medical appointments at hospitals….so much waiting around, and a long trip for you all. A little solo run sounds perfect.🙂
Tomorrow promises to be sunny here oop north; drizzle all day today!
Tomorrow is another little 6k as I edge back to where I was on my NRC HM plan before a niggle intervened. All feels good now so 🤞🤞🤞 off we go! All the birds are back in the woods singing their hearts out; a lovely back drop to a run. As you say; Spring is in the air. 🙂
That's an amazing sunset! Well done on the weight loss. 😁 I really have nothing to chat about, slow low heartrate rate running here and there, Car issues, and a year has gone past from last year so I'm a bit down at the moment.Have fun running all and rest well if you can't
I plan to run tomorrow; a slow 6k maybe. I want to get back into my NRC HM Plan, but am trying not to rush it.
Anniversaries are hard. I find that running helps; headspace I suppose. We all deal with these events in our own way. I hope that you are able to smile about the good times you shared.
A slow 6k sounds perfect to me, maybe at the weekend, I did week 1 of the NRC HM plan and got all excited that I'd carry on but .....I can't quite make it fit with what I'm doing, looking back on the last year I was pretty ill, in order of appearance, COVID, blocked ears, deafness, cold/flu or possibly COVID, ears again, cataract op, flu/possibly COVID, deafness then cataract op and dizziness! Intermittent running, so I've been running more regularly, the ears are as clear as they are likely to get until ent have a go at them, eyes are amazing! I'm not after sympathy though as a lot of the year was good.Slower than walking running, but I can keep going without walk breaks so something to celebrate.
Anniversaries, there are so many good memories and somewhere along the way my smile found me and I'm mostly ok! Running has made a huge difference 😁
Cataracts fixed, ENT going to work on your ears; Tony Hancock would have said “that is a reconditioned head!”. Thank heaven for the NHS! Hope your run goes well, whenever you decide to do it.👍
Late to the party BC, sorry. Beautiful photo.A new plan, how exciting. Good luck and enjoy!
Just yesterday I was wondering if it might be time for me to start looking at 10k goals rather than HM (not to mention the FM I had been hoping to do). At this rate though, my next plan will be C25K again. We just had a night in Poole and the number of runners on the front in Poole and Bournemouth, and the signs fir this weekend's races on the prom in Bournemouth, all made me feel rather sad and very envious. Trying to think positive - at least my itch to run is back 😊
Hurray for your returning itch! It is hard seeing other people running when you can’t join in…I can barely look at them! Eventually though, I get into “do what I can” whether that is physio, rehab or an experimental slow bimble. Anything is way better than nothing. I am running slow 6ks at the moment. Quite therapeutic with my average heart rate staying below 140.
I “felt” a little twinge in my hamstrings when exercising last night….nothing since; just hoping my next run is ok! I snapped an exercise band doing squats….my reserve is a heavy one; may have been a bit too much.
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Weekly Chat July 18-24 🏃♀️🏃♂️🏃🏻☕️