WEEKLY CHAT;APRIL 8 to 14 - How Are You Doing?

[Beachcomber66]

Well, how are you doing?

According to Coach Bennett of Nike Run Club fame, that is the most important question you can ask a runner, before or after a run, and at any time really. Well I would guess that Russell Cook, aka “Hardest Geezer”, who yesterday completed a 352 day run across the full length of Western Africa, will have been asked that question a few times during his 16,300k journey. His daily schedule often included running more than a marathon a day. I am sure that his story will be told at length at some point; I picked it up from national news yesterday, but he really went through the mill, not just the conditions (the last leg was through the Sahara Desert!) , but also armed robbery, a meet up with a machete wielding gang, illness and injury. He has already raised over £600,000 for various charitable causes. A man who wanted to do something really useful! Awesome; enjoy your post run Strawberry Daiquiri Russ 🥇🏆👏👏👏👏👏👏👏👏👏👏. Puts my planned 8 miles easy run today in context!

We have our own challenges before us of course, but at least conditions up here look as though they are improving. I may meet the odd shower today, but temperatures are headed north of 10c. It begins to feel like Spring, my favourite season. It has always been a good time to extend distance and pace without upsetting V02 max scores because my heart doesn’t have to work overtime to heat me up or cool me down; in short, this a Goldilocks Zone. The photo shows yesterday’s prep for today’s run. I may have over done it!

I hope that everyone preparing for races, whether our HU May 10 mile and 10k events, or developing/enjoying their own runs, is doing well. I know that  linda9389 is going to adjust the HU May Run Post/Links so I will leave the current link to all of that detail out of this post to avoid creating (more) chaos!

Enough of me; Here is the BIG question for today; How are YOU doing? Tell us all.🙂

From your team;  Irishprincess  linda9389 and me 🙂

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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[Dexy5 10 Miles]

Help Beachcomber, Oh yes, I’ve recently followed that Coach Bennett guided run, and it’s so true that sometimes we say we feel good, when it’s really not the case. Well I can say today I really do feel great, having had a successful running week (avoiding the rainy days). We were lucky that we did not witness the full effects of Storm Kathleen here, just the strong winds. I think it might be our turn this week though.

So it was a lovely 9k long run on Tuesday, and a 3.5k Funky Fartleks run on Thursday. This started on the promenade but the wind was so strong that I moved into the sheltered rose garden, much to the amusement of the gardeners. Then, because I volunteered at parkrun , I ran the RunWalkLocal 5k yesterday and was pleased to be sub 34 mins. It was very hard work running south into the wind but I was rewarded with PB Strava segments with the wind behind me.

Very small achievements compared to Russell Cook who has been running continuously for 352 days! I’ve heard that people suffer mentally after a marathon when all the training structure stops. I hope he will get the support he needs to cope, especially with all the media attention.

Happy running everyone, and keep safe in the gales.

[Beachcomber66 Administrator Half Marathon in reply to Dexy5]

I am sure I posted a response Dexy5, but it appears to have fallen into the void!

I suspect that there is a good package of support around Russell; it feels as though a TV film is in the making. He could easily have disappeared en route, especially when he was separated from his support vehicles. Normal mortals can only look on in wonder.

Good to hear that you are in form. I am ok-ish. I managed to complete my 13k/ 8 miles this morning. 7:35 pace isn’t my best, but I had to take on a few hills as you will see. It’s a long time since I ran that route; must get more hill practice , maybe on shorter runs. That’s the problem here; if you want a long run which isn’t just an out and back repeated x the number needed to make up the desired distance, you have to climb. Just another challenge. The bonus was that my average heart rate was 140 bpm. Last time I ran it, at about the same pace, I was at 145…so a little improvement. That’s the difference between being docked a point and staying where I was at the start! Little things! Amazing I haven’t dropped asleep yet. Back from Molly’s walk so maybe zzzzzzz.🙂

Hill run from today

[Dexy5 10 Miles in reply to Beachcomber66]

You are doing really well. Have a nice jug of high 5 and a few carbs and you’ll soon be feeling human again. Those hills must be good for improving stamina and endurance but oh so hard, especially for a promenade plodder like me.

[Beachcomber66 Administrator Half Marathon in reply to Dexy5]

I think that I have done the hardest bit by starting to run hills again; it should get a bit easier each time. I gave up on zero. I found it “inflationary” when consumed on top of my porridge before a run! Put me off. Trip to the running shop tomorrow I think. Carbs are also an issue since I was found to be “pre diabetic”. Must get my diet sorted out; I am disappearing at a rate of knots!! 🙄

[Dexy5 10 Miles in reply to Beachcomber66]

JonathanP may be able to help with his experience on that privately.

[Beachcomber66 Administrator Half Marathon in reply to Dexy5]

Thank you Dexy5.🙂

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

Just asked how your run went and it went well!!💪

[SueAppleRun 10 Miles]

Hey, I'm doing ok thanks, how you doing? 😊 Shorter and flipping slow runs for me, but that's fine, enjoy your run and hope you don't need the flippers

[Beachcomber66 Administrator Half Marathon in reply to SueAppleRun]

I am doing ok now SAR thanks. I know that you have been through a tough anniversary, so doing ok is good. Just getting out there for a run is sometimes enough.🙂

[SueAppleRun 10 Miles in reply to Beachcomber66]

You are quite right, I just wish my legs would go faster sometimes 😃

[Beachcomber66 Administrator Half Marathon in reply to SueAppleRun]

They will do in time; but so long as you are enjoying your runs pace is overrated 🙂

[cheekychipmunks Half Marathon in reply to Beachcomber66]

100% vouch for that. It has to be fun and enjoyable. 👊

[cheekychipmunks Half Marathon]

Hi everyone! All good thanks BC. The 2nd week of our hols and I’m proud of what I’ve achieved so far:

I started the NRC HM Plan and ran 4 times last week (I’m doing all the runs in the plan as I have plenty of time until Cardiff). Just R5 to go tomorrow - would been today except Mr Cheeky, Flossie and I did a mammoth 23.5k walk yesterday and my legs are cross!

They’re likely cross from more than just the walk though - on Saturday I went on a beach ride and was treated to some lovely galloping on the sands. I used to ride daily and never had muscle pain after - but I haven’t ridden since 2016/17 and boy am I feeling it! 😅

Some restorative yoga has helped - oh yes that’s something else I’m doing daily. 😇

All that good work is being countered by the amount of food and drink being consumed, so maybe I shouldn’t be so smug! 😂

[Beachcomber66 Administrator Half Marathon in reply to cheekychipmunks]

So long as you keep the booze and exercise in balance, it’s fine; anyway holiday booze doesn’t count.🙂 Enjoy the rest of your stay 👍Merciless Molly is demanding to be taken for a walk! Doesn’t she know how far a 13 k run is! Answer no, and she doesn’t care ….see you later 👋👋👋

[cheekychipmunks Half Marathon in reply to Beachcomber66]

Ahh Molly knows who’s boss - and it isn’t her daddy that’s for sure! 😅🥰

[Beachcomber66 Administrator Half Marathon]

She knows who loves her the most …slightly different 😉

[misswobble Marathon]

I ran again today without getting wet 😀🏃‍♀️ Another short 6k ish recovery jog but felt ok

I’ve broken my phone so no Coach Bennett 🙄 Good to run Stepping Stones with Laura on Saturday and Bridge to 10k week 3 with Sami Murphy. Just like the old days 🙂 I’ve had to dig out ye old Sony Walkman 🎶🎵

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Dry retro run, cool! I need to replace my phone too. I extended its life with the battery attachment you pointed out to me, but the phone is unreliable now. It is going to crash soon!

Thursday is my next run….recovery with hills!

[misswobble Marathon in reply to Beachcomber66]

My phone is dead and can’t be revived. It can’t be charged up so there’s no transfer of stuff from one to the other - when I get the other that is 🙂. My husband gallantly me offered his old iPhone but it’s huge! Plus the screen is badly cracked so I said thanks but no thanks 😁

So, got to shop for a new one. I’m looking at getting the lastest version of the same model.

I’m not running til Thursday now as it’s dog day tomorrow.I might join you in a hill run 🏃‍♀️

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Mine is a 5k route with 148m total ascent. Couple of years since I ran it, so it will definitely be a run walk on the steepest bits. It has four peaks and ends with a down hill with a 90 degree bend. When up to speed I can run it all (maybe that should be “could “!)

[misswobble Marathon in reply to Beachcomber66]

good luck! Hope the weather picks up🤞👍

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Thanks missw. Hope the sun shines on you too.

Thursday’s route is quite rocky; more of a rough forestry road than a trail…but you would need a 4x4 to drive on it. It drains really well, so maybe the weather doesn’t matter. Nice to get a bit of sun though.

[misswobble Marathon in reply to Beachcomber66]

it’s horrible here this afto and evening really windy and raining on and off.

The dog doesn’t mind lousy weather thank goodness 😀.

Forest trail sounds marvellous - apart from the risk of a sharp rock under your big toe 😩 😀

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Raining so hard today we took Molly for a walk in the car; 5 minutes to the walkway cafe! Coffee for us, sausage for her…..we ruin that dog 🙂.

[misswobble Marathon in reply to Beachcomber66]

Oh that’s so annoying ☹️

It’s dry here and we’ve done our walk and been to the pet shop so all is well.

It’s cold though 🥶

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Now cold and windy out there! What is going on? Went for a swim today; less wet than walking outside!

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Well I made it; sort of! I walked the peaks, except for the last one, and added a bit of flat at the end to make up 45 minutes. Garmin shows 143 total ascent. I have run all of this five minutes faster than today’s effort, but with an average heart rate of 138 and the fact that I managed to run the last hill, I reckon it was a success. I had forgotten how hard on the knees and ankles the steep down hill stretches are; everything feels ok, but too early to judge that. Whatever; I did what I set out to do, which for tonight, is enough.

Hill run

[misswobble Marathon in reply to Beachcomber66]

Well done! Another one ticked off 💪👍

I ran some local hilly streets this morning. 7.76 km and it took me an hour. 174 m of ascent Max heart rate 173. No rain and it was quite warm by the time I’d done.

Ankle felt ok 🙂

I ran with ye olde MP3 player again - 35 mins of Stamina with Laura just the thing with her counting out the beats per minute. “Run two three four” Some good tunes on there too that I’d long forgotten about 🎵🎶 New phone arriving tomorrow I hope, so I can pick up my HM plan once again

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

You win 😂 by a whole 28m! Really good run getting it done without a complaint from your ankle.

I put on a HM plan run to play, only to discover that I had left my headphones at home! Duh! 🙄 So I ran/ walked in silence. Which was ok. A warm balmy evening but no midges yet. I had to run in the evening today, I was with Mrs BC for an appointment this morning, and Molly at the vets this afternoon; good outcomes in both cases. I might try this hill run on an evening again. Only snag is, no cafe at that time of day! The things we sacrifice.

[misswobble Marathon in reply to Beachcomber66]

I visit my home cafe for post run eats 😁. Yesterday it was hot choc buns 😋

I look forward to warm evenings. Fun to run at night when it’s cooler.

Did you re-run your hill ?

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

I walked the peaks (I posted about it above), except that I ran the last hill, which is one I have to tackle on my long run route anyway. Felt really strong at the finish. No and pains this morning 🤞

[misswobble Marathon in reply to Beachcomber66]

My new phone just arrived. Hope to goodness the SIM out of the old one is undamaged 🤞. I bought a wireless charger to go with it in case I ever damage the charging point again ☺️ Belt and braces kinda thing So, this morning I will mostly be faffing about with my new phone. What could possibly go wrong 😬

It will be good to catch up on my Nike training plan and hear Coach Bennett’s dulcet tones again

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

I am planning to change my phone today too. Hoping the shop will sort everything out for me!🙂

[misswobble Marathon in reply to Beachcomber66]

just setting it up now 😫😤🤬. The old charging plug doesn’t work! So just ordered a new one 🤨. Got the wireless charger charging up (I think) no indicator light on it. I think the plan is to put the phone on it then that lights up. No instructions to the damned thing 😄

Guess what? It’s quite a bit bigger than my original SE so my battery cases won’t fit 😏. Hopefully it won’t need them though 🤞

It’s setting up before I’ve put the SIM in it eek! I can’t keep up 🤯

Good luck with yours 🤞👍😀

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

This afternoon’s job…unless Mrs BC has another job for me 🙂

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Will it fit into pockets?

[misswobble Marathon in reply to Beachcomber66]

it fit into the back of my Ronhills today. It’s thinner but longer than the original SE

I downloaded an hour run with coach Bennett, ran with him and my music for the hour but lost the music somewhere along the way 🤨🤷‍♀️ When I got home I found the activity was not there. Nowt 🫤. Typical 🙄

We had an iPhone shop here briefly but now it’s a train ride away so that wasn’t happening.

Hopefully I’ll have it sussed for the next run ☺️

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Frustrating! I did a 37 minute pyramid intervals session. Phone was 100% charged at the start and 95% charged at the finish. Much better. I also got rid of some annoying music which kept butting in at the beginning of runs! Took half of yesterday to get all this sorted out, but I think that I am there now 🤞

[misswobble Marathon in reply to Beachcomber66]

my biggest stress was getting my bank app back on. It nearly drove me to tears 🤯😢 I ended up getting it sorted out by a human in the Philippines or Thailand 🤷‍♀️ M&S grrrrrrrr! I took myself off for a long walk. Bought a new duvet then had to schlepp home with it. Not one of mybetter ideas ☺️

I wonder where your music was getting in from The Phantom of the Opera 🎵🎶😄

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

More like Sound Track to a Nightmare! Grrr!!but …I am free of it!😁

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

I once bought a set of dumbbells from a shop, and had to carry them back to my office; a twenty minute walk.. I swear my arms where six inches longer when I finally got to put them down! Didn’t think it through 🙄

[misswobble Marathon in reply to Beachcomber66]

😁. My friend once bought a Black & Decker Workmate. She forgot she’d gone into town on the bus.. Doh 🙈

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Life would be so boring without characters 🙂

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

New phone set up by shop 🙂

[RunWillie Marathon]

Hi Beachcomber66 & other VRB’s,

I’m doing ok. Thank you for asking.

Marathon training is going well. I’m suppose to be doing 16miles this week as my long run but I’ve been in bed all day with a virus. ( not Covid thankfully)

Still unsure whether I will do it or swap it with next weeks 10miles.

This week I will run my 1000th run since graduating C25K. I’m so thankful for the gift of running.

Happy week everyone! ❤️🏃‍♀️🏃🏻‍♂️

[Beachcomber66 Administrator Half Marathon in reply to RunWillie]

Congratulations on that milestone RW. I have never thought about counting my runs…will check it out 🙂

I hate having to make changes mid plan, but it usually turns out ok when it has been forced on me. That happened last year when I got COVID 19 just a few weeks before the HUHM. I muddled my way through somehow. I am certain you will work it out.

Running is truly a gift, and one you have been able to share with your family. in my case it was a very late present, but it has made a massive difference to my twilights years. To think, it was a spinal fracture which made me look for a way of keeping mobile!

[Irishprincess Administrator Half Marathon in reply to RunWillie]

Hope the virus doesn't keep you down for long RW 🤞

[RunWillie Marathon in reply to Irishprincess]

Thanks Irishprincess 😍

I ran 4 miles today & Garmin had me at strained so the 16miles is looking unlikely this week.

[Irishprincess Administrator Half Marathon in reply to RunWillie]

Take care 💐

[Beachcomber66 Administrator Half Marathon in reply to RunWillie]

Just 702 for me…must try harder 😀

[RunWillie Marathon in reply to Beachcomber66]

Here’s to many more injury free runs. The numbers don’t matter. Just keep getting out there Beachcomber66 🤩

[Beachcomber66 Administrator Half Marathon in reply to RunWillie]

Enjoying what we can do rather than fretting over what we can’t do (or can’t do yet) has to be the way.

Good idea not to push too hard now if you have an amber light showing.👍

[RunWillie Marathon in reply to Beachcomber66]

You’re right Beachcomber66 although that marathon date is looming so hopefully this virus goes quickly. I’m looking forward to getting those long runs ticked off.

[Beachcomber66 Administrator Half Marathon in reply to RunWillie]

I am sure you will; that virus has no chance!,

[Irishprincess Administrator Half Marathon]

Hi BC and everyone 👋

I see that Russell Cook’s claim has been challenged so it’ll be interesting to find out how the Guinness Book of Records judges it. Whatever happens, it is an amazing achievement.

Thanks for asking but you might be sorry you did 😂

We’ve had family here so I hadn’t run since Friday but managed to get out today. I’m doing only 5Ks and everything feels fine. Phew.

I have been doing my strengthening work and so I’m confident that I’m good to go again and build up the distance. With that in mind, I ordered new shoes and the Anker Soundbuds that cheekychipmunks recommended a little while back. I’ll let you know how I get on with them Munks.

I had an interesting chat with my podiatrist last week who has written various papers on running shoes and he studies how the various models impact our running. Although my current pair have less than 300K on them he said that they were already breaking down and that most modern shoes are far too soft and they rarely are up to the mileage they advertise.

I stick to about 400K before I change shoes even though they are supposed to do around 600 or more! But I’m not risking sore shins so new shoes it is! (any excuse 😂)

How did your long run go BC? Well I hope.

Have a great week everyone and enjoy yourselves x

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

So pleased that there isn’t an injury aftermath to Bath; we wouldn’t want anything to detract from that memory.

I think that I like your physio! My shoes have 351k on them according to the app, so on the new IP obsolescence scale they are about ready for retirement. The new ones are sitting looking at me right now. I am really using road shoes as trail shoes so that will be life limiting for them too. 👍 Purchased justified.

I have recovered from my long run quite well thanks. Swimming tomorrow and then combined recovery/short but steep hill run on Thursday. Stretches tonight! 😅 No rest for the wicked as my old dad used to say.

[Irishprincess Administrator Half Marathon in reply to Beachcomber66]

I know some runners own several pairs of shoes so I feel pretty chuffed that I usually have only two going at the same time 😇

Do you ease into your new shoes and wear the two pairs (old and new) for a while?

That’s good news you have recovered well from your long run, always a sign of things to come!

[Beachcomber66 Administrator Half Marathon in reply to Irishprincess]

I will probably just jump into the new ones, once (if) we get some decent weather. They are just 2023 version of my current Adrenalines, so I don’t think there will be a problem..🤞🤞🤞🤞🤞

[over61andstilltrying Half Marathon]

Hello Beachcomber, It sounds like things are good in your running. I am interested that you mentioned to Dexy that you are disappearing at a rate of knots!! Presumably you mean losing weight. I wonder what the medical folk advised you to eat. It seems to be working. Less weight to carry when running sounds good to me. And of course moving away from being pre-diabetic.

I am sorry to say that even missing two runs I am not confident that my knee is happy. I'll continue to listen to it talking to me and hope that it leads me to a good place. It does seem very novel trying to keep my heart rate in the range 118-128. I am enjoying it even if I have to walk sometimes. Obviously if my knee is complaining with this very gentle approach, I may have more challenges ahead. Aw ...

[Beachcomber66 Administrator Half Marathon in reply to over61andstilltrying]

In principle you are right >61, but I lost all of the weight I needed to shed before this course began. I really need to focus on what I can eat now! Things are a bit clearer after today’s session….I will get there.

As for your knee; it is crystal clear that you are giving this your best. Whether your knee will co-operate on the day is out of your hands; success here is just doing your best with what you can control. I would back you to make it though 👍

[over61andstilltrying Half Marathon in reply to Beachcomber66]

Aw... you are very kind. Fascinating run today. 6.49km 100m elevation gain AHR 118bpm. The odd thing was running the main down hill part I couldn't get my heart rate up into the 118-128 range I have been aiming for!!! So I had to up my pace and had a 6:38min/km pace! This compares to an uphill km at 12:03 mins where of course I needed to walk to keep my heart rate down. I don't have confidence that my little old Garmin watch is accurate regarding heart rate but it certainly gave me something to laugh about. Also it is all I have so it will continue to be my information source. Knee seemed happy, lots of knee physio yesterday. Will I, won't I no idea, but I hope so 😊🏃🏻‍♀️(If you don't understand my last sentence, but I almost sure you will, let me know)

[Beachcomber66 Administrator Half Marathon in reply to over61andstilltrying]

I do understand 🙂. There is another dynamic at play in relation to your heart rate. The fact that we are in that Goldilocks zone between winter and summer helps. Heart not having to run your body’s central heating system or air conditioning. I have googled it, so it must be right.👍

[over61andstilltrying Half Marathon in reply to Beachcomber66]

12 degrees centigrade today, giving my heart a rest from some of its duties 😊

[linda9389 Administrator Marathon]

Answer: clearly not very well as I didn't get round to replying to this. Time is firmly back on my side now, so I will have a good catch up this morning while the wind blows and the rain falls 🥰

[Beachcomber66 Administrator Half Marathon in reply to linda9389]

Good to have you back 🥰