We hope you’ve had a great week, with better things yet to come!
The HU10 run window is now closed and we’re collecting details of the last few runs. A massive thank you to everyone who has supported this event. We've loved your enthusiasm and so enjoyed reading all your HU10 run reports. We will have the final results post ready for you very soon - watch this space!
For those who enjoyed it, and for anyone who has been unable to take part this time - we hope to hold another in autumn!
I managed to run my HU10k the first weekend and then to walk my HU10 miles during the week. I consider myself so fortunate to be back on track, and urge anyone struggling with illness, injury or loss of mojo just to be kind to yourself - try to be patient and hold on to the knowledge that, when it’s time, your comeback will be amazing too.
Whilst walking my ten miles, I listened to one of the Diary of a CEO podcasts. Have you listened to any of them? You can listen (or watch) via Spotify, Apple podcasts, YouTube etc. The first one I listened to was the interview with Russ Cook (May 2nd), the guy who ran the length of Africa open.spotify.com/episode/1I... I thoroughly enjoyed it and highly recommend a listen.
Then last week, I listened to Steve Bartlett (the CEO) interviewing Dr Wendy Suzuki, an exercise neuroscientist (May23rd) open.spotify.com/episode/03... Spoiler alert: yes, every drop of sweat counts! She talks of all the benefits of exercise - the well documented mood benefits arising from the release of serotonin, dopamine and adrenaline, but also about the chemicals that flow through the brain during exercise, enabling it to grow and improve (to become the big, fat, fluffy brain it should be). Amongst other brain health benefits, she specifically talks about the benefits of exercise with regard to reducing our chances of suffering from Dementia. She refers to a study of over 65 year olds who reduced their chance of Alzheimer's in the next 5 years by 30%, simply by walking just three days a week; but importantly, she tells us that research suggests there is no limit to how much exercise is good for your brain - they saw that ‘every drop of sweat counted’, ‘the more you exercise, the more change in your brain’.
Everywhere you look, there’s good news for runners. For example, there’s a short article here in Runners World that also looks at the many brain health benefits of running runnersworld.com/uk/health/... I’m sure you can find more without having to look too hard!
So next time you’re walking, running or cross training, remember how much good you are doing for yourself! Not just your running stats, not just your fitness and body shape, but your brain too.
Oh, and you know what else she tells us is good for our brains? Community! So keep chatting; keep saying hello to the runners you pass, keep telling people how fabulous running and C25K and HU are. Keep your brain big, fat and fluffy and realise your full potential!
Please do share your news. Tell us all about your running and how your week has been! We really do love hearing all about it. Have a great week everyone.
From your team Beachcomber66 , Irishprincess and me
I agree IP , the idea of a big fat fluffy brain grabbed my attention too. I like your simile of a cat , but I was thinking of a syllabub or sorbet … 🍨🍦🍧 🤣🥰
Yep. I was nowhere near thinking of a cat ... I think the idea of a pink feather duster came to mind (the modern, microfibre ones) - really not sure why, or (even worse) what that says about me 😍
A cat? Hmm. My brain works differently to yours IP 😍😍😍 But then the podcast already planted the idea of 'firm tofu' in my brain ... and I've never thought that was very catlike 🤔
Am I too late? We've been on a road trip through Spain and France for the past two weeks, got back yesterday. Loads of lovely walks and I did my HU10k walk in Spain last week, 2hr07min for just over 10.10k. I just couldn't do the run, too much rain, too little training and my allergies were through the roof! Really happy to have done it, can't wait to start building up my running and getting back to running 10k again ☺️
Definitely not too late! That sounds like quite the trip. Well done for completing the 10k and very, very best wishes for building up the running again - I'm living proof that it can be done and it's so worth it 😂
It was a lovely trip but the weather was atrocious! It wasn't too bad in France but northern Spain was terrible, it was so cold and wet it felt more like January than May! Luckily we were also visiting my in-laws and we had some winter clothing there. But we really enjoyed it, even if we got drenched every day 😂 Wonderful to hear you're back running again! I'm determined to get back to at least 10k by the autumn 💪 I'm off to read all the HU10 reports 😃
6 weeks to go until the big day & we’ve got Covid in the house again. Hubby has it now. I’ve got a sore throat & a headache but haven’t tested yet. I’m in denial for now.
I was really happy with my long run of 18miles last week. I hope I can get to do at least another 18 miles or a 20 miler by next week before my taper.
You are doing so well to keep going in the face of these pesky bugs! My last dose of Covid disappeared quite quickly and didn’t stop my HM last year. It might have slowed it down a bit…but hey, a run is a run! If you can shake this bug off over the next week, you will enter the last weeks of training with your antibodies well and truly topped up. Hope so anyway 🙂
You have got this! Challenges during training are perfect preparation. Especially if you realise just what you're overcome - that's a whole heap of positive thoughts to take with you on race day.
Oh no RW! I hope you shake those symptoms fast. I guess if you get it now ... your immunity should be high leading up to the race (silver clouds and all that!). 18 miles is fabulous, hopefully your confidence is growing a little now 😊
I was feeling great last week after that 18miler. This latest round of sickness is getting me cranky. I’ll be more confident if I can get one more long run in. Let’s see what next week brings 🙏
Hope all goes well RunWillie . If you’ve got the same strain that I had recently, it’s very contagious but not as bad. I had 2 really bad days and tested clear on day 6. It has slowed me down a bit but I was running soon after.
Very interesting about effects of exercise on the brain. I work for a neurological research charity (I am not a scientist but work in the office). I will listen with interest from a personal and work perspective so thanks for sharing the details.
I’ve never thought of a brain as big fat and fluffy but I will now! I might have to find a way to get that into my next meeting with the Trustees - brain word bingo
Would LOVE an autumn event, motivate me to get back up to 10 miles again!!
Well done to everyone who has taken part in HU10 - been so interesting to read all the reports.
I enjoyed them both. There's a lot of titles I wouldn't be interested in at all (some, I suspect, focus on products he has links with), but the descriptions give a good clue before you dive in.
We in the chipmunk household often say our hearts are fat and fluffy when we hear good news, but now that I can relate that to my brain too when exercising, that’s even better. Thanks for that linda9389 , it’s lovely! ❤️❤️
Actually I’ve had a lovely fluffy fat heart this week, as it was our younger daughter Jenny’s wedding day last Wednesday, and yesterday was her baby shower. 🩵🩵🩵 The next milestone, all being well, will be the arrival of baby chipmunk in about 3 weeks’ time!
I’ve therefore had a somewhat disrupted time running-wise, even though I was still able to squeeze PR in on Saturday, and looking at my plan I’ve only behind by one day. And in reality I don’t mean that at all, because my HM isn’t until October, so I’m way ahead of the game! Speed run at the gym tomorrow, then onto W6. 😀
Ahh yes you’re probably right Beachcomber66 , although I feel matriarchs are meant to be sensible upstanding members of the family. Hmmm, work needed on that front I believe. 😅 But yes, a happy time. 🩵
Nawhh, I love the idea of a fat and fluffy heart ❤️
What wonderful happenings in your world right now; all guaranteed to fatten and fluff your heart. Running will wait, it's always there; and to have the time to be chilled about it is wonderful. Happy days Cheeky - enjoy 🥰
Hi Linda, all that brain stuff is fascinating. The term “fluffy brain” when used in this household was never regarded as a compliment, it was used as in pusillanimous ! I will be careful to correct family in future 🙂. I will ask our tame psychiatrist about the influence of exercise on the brain tomorrow; he runs too. Cheered me up !
Today’s NRC run sounded like an echo of C25k Week 5 Run3. Last week’s long run was 16.09 or 10 miles. Today was 20k. The explanation/ worlds of comfort….. “don’t worry you have trained for this” were straight out C25k. Always up for a challenge 😳; I decided to trust the plan and go for it. Last year I converted this run into my HM following a late bout of Covid 19. I made that HM, but the pace wasn’t what I was hoping for.
It took a bit of discipline to stop the run at 20k today, as I was on for a real PB improvement (2:25:53 (7:14 time) for 20k versus 2:43:46,(7:43time) for my first HM back in September 2019., but the plan still has 3 weeks to go, and this is the last really long run. The last couple of weeks are really about upping and maintaining pace. So we will see…. but today was certainly better than I expected. It was supposed to be wet this morning and warm and dry this afternoon. It turned to be the opposite; so I had a really pleasant run, but Mrs BC and I plus Molly arrived at the cafe looking like drowned rats! C’est la vie!!
You speedy one you and such discipline too. Brilliant and well done to you. It seems like you took this massive effort in your stride so I expect that your heart rate was good too. 🏃🏻♂️😊
You’ve nailed your HM training this time round BC, and following it virtually to the letter has worked wonders. So do you have an official HM coming up (have I missed a race announcement maybe?), or is this just for personal gratification? Either way you’re sure to romp round and it’s very exciting indeed! 💪🏃♂️⭐️
No, I don’t have an HM race lined up cheeky; you will not be surprised to hear! I haven’t even looked for one to be truthful. I think that there is a niggle at the back of my mind about never having run an HM without there being something else going on around it, some of which you know about. I just want to see if I can do a bit better run than I have in the past.
Totally understand, and you deserve to run your HM in your chosen location at your chosen time and enjoy every moment! Looking forward to hearing how it goes! I hope you’ll be treating yourself to something delightful afterwards! 🥰
Like a flat white 🙂? Honestly, I will just be happy to feel that I have got one right. The HU10 helped. I stuck on the same week in the plan for three weeks, so that I was ready for 10 miles last week. I compared the identical intervals runs, and they just got quicker each week and VO2 max shot up…so something was working. Then I got the knack of running faster without increasing effort on the long runs….just all dropped into place.
Wow BC, what amazing numbers! Your training dedication is really paying off.
I've just started following the NRC HM plan. The first few weeks really step back - long run of 5k coming up, which is great for me right now because I probably pushed back to 10k again a bit quickly because of HU10. But I notice the HM plan has 2 recovery, 2 speed and one long run each week; whereas the NRC marathon plan I was following has 3 recovery, 1 speed and one long run. I think I preferred the marathon one, but for now I'll stick with the HM one and see how it goes.
Thanks Linda. I only do three runs of each week in the HM plan. 1 speed, 1 recovery (a hill run for me) and the long run. Seems to be doing what I need it to do given my limited ambition 🙂. I thought that given my age, running at this pace for 20k or HM might be too much. Finding a way of running faster without using more effort (one of CB’s big things) has solved that problem for me. 💡moment!
I look forward to seeing what it might do for me too. For now I'm planning on listening to the 15 minute recovery on a rest day, running the other four and always taking every other day as rest. I think that gives me 8 day weeks. I'll review as I go. Possibly introducing two rest days, and/or changing one of the speed runs to a recovery or dropping it ... lots of options! But for now, while distance is low, lots of runs!!! My event isn't tilOctober so I'm not up against the ropes timewise. Yet, at least 😍
The 15 minute run is really a commentary to set up the rest of the runs in the week. I switch to the next running week, and listen to the commentary, as I walk home from my long run.
Well done BC, everything is going to plan for an PB HM and it sounds like you are a stronger runner this time around. How many runs a week do you do using the NRC HM plan? I dipped my toe in once and was doing alternate days.
Thanks D5. I only run three time per week. Thursday is hill run/longer recovery run day, Saturday is speed run day and Monday is long run day. Having two run free days after long run day seemed to make sense years ago and I have stuck with it. Wednesday is swimming day,so that helps to loosen things up too. From the five runs on offer, I miss out the 15 minute recovery run, but sometimes listen to it as I walk home, and one of the speed runs. It seems to be working. Of course,I walk every day with Molly, so that helps too.
I couldn’t run 5 times per week and won’t run on successive days! C25k has left its mark!
So far I have only used BBC sounds, looks like I should explore further, although I am finding lots to listen too. So pleased that you are back on track, that is so good to read 😊🏃♀️
I wondered what to expect from my body after my HM. I'm not sure that it is back to 'normal' but I think that it is going in that direction. My knee in the meniscus area has been talking to me again, telling me it is not right. I shall press on both with running and physio and see what happens. Wondering if I shall be up for the local hilly run at the end of June. Seems wrong to live here, be a runner and not take part. And I have really enjoyed it in the past. Currently don't think that I will be faster than last year, I suppose that shouldn't concern me, but somehow I would like to improve my time. I don't intend any run/walk for the time being unless my knee tells me that's what I should do.
That sounds intriguing over61andstilltrying , your local hilly run. How far and how hilly? It sounds like a trail run, but obviously roads are hilly too. I hope your knee behaves. You’ve been doing so well of late. 👏👏👏👏
Hi cheekychipmunks, Last year the Mr Garmin gave me 8.23km and 194 m elevation gain during the Duffield 5 run. (So the 5 is for about 5 miles, part of carnival week here) About 7 people just on my road took part, mind you that included thee from my next door neighbours. 320 maximum entries. Loads of local folk cheering us on during the road parts although, about of it is off road. I don't really feel that I have been doing well. Often hampered by my knee boo! I don't think I have fully got back to 'normal' since my HM. How long does it take you I wonder? But I realise that we are all different. Just had a look at the run for this year and apparently they have changed the rout, but they haven't included a map. I'm intrigued.
Knee willing, we both know that the best way to build up strength for hill running is by running hills! You could enter now on the basis that you will take part unless something stops you?Takes the shall/I shan’t I out of equation. We are all different of course.🙂
I haven't decided yet ... My knee has not been as good since those down hills may well trouble me until I run them agin in a much more sensible manner.
I had a quick look and Diary of a CEO isn't available n BBC Sounds unfortunately, but YouTube or Spotify are pretty straightforward.
It's definitely worth staying aware of your knee now you've come this far but the end of June is a good few weeks away yet - if you take care between now and then, maybe it will work. i know what you mean about wanting to improve though. I'm much the same (which is why I keep travelling to parkruns at the moment - I don't want to go to my home run at the pace I'm running just now , daft I know😍)
I have just read the details and see that after many years of the same route it will be changed this year. Apparently removing much of the long down hill road and replacing it with footpaths. So probably a slower route and I will therefore not be comparing like with like. It is all part of my normal running area. I am really intrigued. The organisers haven't posted the course details and I just can't think of any paths that could be used. I may have to enter now to find out the route. Still so enjoy the way Mr Garmin gives me a map of where I have been 😊
I loved reading all the run reports 😁 felt a bit sad I wasn't running this year but felt part of it by reading, what a lovely community we are.I did a short slow run and a couple of beach walks in my new home town and everyone I saw said hello, it felt very friendly.
I'm back south for a few days then heading out and hopefully this week then bed will arrive. Driving is tiring so I'm not expecting much running but will definitely walk to the beach as it only takes a few minutes 😀.
It is Linda, both FOMO, and my new place, I'm going to have to work out some routes, everywhere seems so close, I ran from my end of the beach to the other end where we stayed when house hunting and it was only a kilometre 😲 I was thinking a couple miles at least, exploring is going to be fun
Your new place sounds lovely and great that you can get out for a walk - chance to scope out good routes. Hopefully not too much more regular driving - I agree it is very tiring
Following our 10k last Sunday, I went out for a short jogette on Tuesday, just to keep the wheels oiled. Then came our delayed mini-break in the South Downs , where we got some lovely walking in. Back to parkrun on Saturday, still slower, but getting there. This was followed by a 2k RunWalkLocal on Sunday while UpTheStanley and Oldgirlruns ran the 5k.
I’m glad running helps the brain, I’m also doing crosswords, sudoku, and wordle to help keep the brain working. I need all the help I can get!
You've been busy Dexy! Possibly just as well you're running a little slower. I know what you mean about needing brain help - all my double and triple booking during HU is proof of that 😍
I tried the “running helps the brain” view on our psycho friend. Totally agrees; anything which improves the cardio vascular system and stimulates the brain is a step in the right direction….. big fat fluffy brains here we come 🙂.
Thanks for the podcast pointers - reminds me to freshen up my listening repertoire.
Following all the excitement of the weekend I’m back down to earth with a bump - the busiest 2 months of my year at work coming up. Already working full time but June and July are always bumper months with extra long days and weekend working thrown in for good measure.
Each year at this time, I plan to keep running but never quite manage it so wish me luck as I give it another go this year.
I loved the 10k plan I did recently so am going to browse their other plans to see if anything takes my fancy and set it to last about 10 weeks.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Weekly Chat May 30th to 6th June
Weekly chat 29th May – 4th June 2023: Every cloud… ⛈️🌈🌞