For the UK anyway! Just 3 weeks or so and we will be heading off to our favourite place in the world; the wonderful Isles of Scilly. Main attractions? The weather, peace, like minded people and old friends who appreciate the peace, many memories and a lovely calming feel that you have to experience to appreciate. There will be long walks, boat trips, a few runs too, and the hope/expectation of seeing some of the visiting birds and sea creatures which seem to holiday there.
But, I digress…..running!! HU10 concluded (except for our eagerly awaited medals), so what next? For me that is easy. I need to finish the last couple of weeks of my HM plan with CB. Recent runs have had a greater focus on pace, and I am moving more quickly(less slowly!) without additional effort; hills seem easier too. I have begun to appreciate the underlying thought which has gone into the plan’s structure…it is working! Lots of little adjustments, which seemed unconnected at the time, adding up to a big change. I must admit to being impressed!
Once I have completed (🤞) my HM Plan; what next? The answer is, as I have said, holidays. I like the structure of a plan, an objective to achieve..it drives me on, but….not on this holiday thanks. On Scilly, I will run, but it will be about thoughts, memories, taking in the atmosphere……bottom line, I haven’t told him yet, but CB isn’t coming with us; sorry old chap but there it is. No headphones either. Operation Refresh.
So, what about you? I know that some, like me, have plans to finish. For those of us who like structure “what next?” might be the question. That could be entering a race, and/or it could be an opportunity to try a new distance. In my first year post C25k I found that getting up to HM wasn’t anywhere near as difficult as I imagined; I was 67 at the time. I have to be careful about keeping up post run stretches, I have identified weak points which need strengthening exercises, but none of this takes up a lot of time. Long slow runs are the best strengtheners as we know. So, any plans for new challenges?
Whatever you are doing, we love to hear your stories; successes, problems, odd encounters, whatever. We are all 👂👂👂👂👂👂👂!
Isn’t it fabulous to have a favourite place like that BC? I know how much you love the IoS, and I don’t blame you for not taking Coach B with you. Time for a reset.❤️
Our favourite place in the UK is most definitely Dartmoor. My dad grew up there and we used to visit as often as we could. We just came back from a long weekend in Devon actually and had a gorgeous walk on the Moor yesterday. Beautiful and tranquil, but not a place to have relaxing runs. 🥵
Our favourite place outside the UK is our tiny corner of SW Brittany. Next year is already booked, and yes I do love to run there. 🏃♀️ 🇫🇷 Means I can eat more! 😅
I’m on W6 of my HM Plan. Long run will be 8 miles. It’ll probably be on Sunday, but I’m a bit time restricted due to another choir commitment. Might need to be a super early doors run! 😀
Early doors doesn’t seem to be a problem for you cheeky! It’s years since we were in Brittany. We enjoyed it, although the tides were a bit alarming….or was that Jersey …probably both! These favourite spots are all about how they make you feel. Scilly is a haven. Hope it’s magic works again this year 🙂
I love holiday running. It’s the best. I’ve got a big birthday coming up in July so we’re taking the kiddos to Bali. I’m already excited about my early morning go explore runs.
I’m hoping that I can go running tomorrow. 5 weeks to go & massively off plan which is certainly a new challenge 🙄
You will make it RunWillie. I think I might run my HM next Monday; that’s a week early, but we will be busy getting ready for holidays the week after…life gets in the way! You just do what you can on the day and that has to be enough. My feeling is that pushing too hard to make up for lost weeks is a bigger risk than just being content to do what you can manage sensibly. You have got this!🙂
I agree with you on the not making up for lost weeks. If I push now I won’t be able to run it at all. I’m thankful that my 18 miles felt strong & I know I could have easily run on to 20miles that day so that gives me confidence. My plan has 16miles as the long run on it this week before taper begins but I’m just going to have to see how I feel when I resume running.
The great thing about an interstate marathon is that with accomodation booked, flights etc it’s not an easy bail out. I always said that I didn’t have a time goal & I just wanted to finish. Well I’m certainly training to not have a time goal. Let’s find out whether the party is at the back 🤣
‘Operation Refresh’ I like the sound of that! Great photo too. I was in the Algarve last week with the grandkids. The planned trot alone the seafront with the 6 year old didn’t happen because Daddy (taxi to seafront) over slept. So I went out of the villa alone to admire the Cork trees, try and stay in the shade and not get lost. 30 mins later Google maps told me our villa was just in front of me, on a lane the other side of a 5 foot wall. It was now very warm, I needed some water and I was not going to back down (and the back up on a different road) a big hill. A bit of a scramble and a well placed hubby on the far side to catch me and I was home and dry!! Slowest 3k I’ve done for a while, but who cares! Sun might have affected my brain though as I have entered the Bordeaux half in December!! I’m told it is pancake flat, only time the road rises is when it goes over the bridge.
We will call the wall climb cross- training; well done for taking it on and succeeding. Temperatures look ok for Bordeaux in December; but rainfall looks a bit high. Perfect!!
Great post Beachcomber66 and something to definitely ponder. For me, I'm going to focus a little more on strength and conditioning which I feel will help me take my running to the next level. I'll look to get a bit trimmer too with my diet but mainly need to moderate more. I do have lots of events coming up through the year from 5k to Marathon. I feel (a bit like you mentioned) that if I add in these 1%'s everywhere, then over time I will reap the rewards. Looking forward to looking back to see how I got on 😀🤝
I went out for a one hour slow run this morning. It ended up with 8.54k distance, 7:02 pace, 130 average heart rate and VO2 max back up to 43 (superior!). I don’t whether to be pleased or make an appointment with a cardiologist! 😂 Another dilemma; muscles are tight, but my feeling is that a physio session a week or two before a HM isn’t a good idea; sometimes things get worse before they get better? Probably stick to my own regime ( which came from Pippa anyway). Decisions, decisions!
I have to disagree with a pace of 7:02 as slow. Clearly slow for you, but not for me. I like Mr Garmin saying nice things too, so I am sure 43 was good to see. My VO2 max hasn't recovered since my HM, but I feel quite good. All the best for an enjoyable HM on Monday. I am confident that your old PB will be bettered. The question is by how much? Have fun 😊🏃🏻♀️
🙂7:02 for that distance isn’t slow for me either; what I had in mind was that my legs didn’t comply with CB’s instructions. Like the rest of me; rebellious 🙂.
Ah I see a bit. Some folk are slow in brain. Still not sure why you may need a cardiologist isn't 130 average heart rate fine? I am feeling quite dense. just been writing a Bible story script, so perhaps my brain cells are now having a nap. 💤
At 72, my use of English isn’t what it was. 130 average heart rate for that pace over a distance of 10k seems a bit low to me in the context of previous runs. As a natural pessimist, given a choice between (1) 130 being an indication of increased fitness or (2) suggesting something is wrong with me, I would always go for (2).
Because you made me think about it, I have found a third possible answer! I took a different route yesterday cutting out an extended hill section. Total Ascent yesterday; 73metres spread over the run, usual route; 124 metres with a long uphill stretch towards the end. I will settle for that explanation. Thanks >61 🙂
Definitely 130bpm showing increased health. I have noted that you have been talking of no extra effort but speeding up due to Coach Bennet's, what shall we call it? How about, skill at coaching? Well it sounds really impressive. Well done to you and I'm already looking forward to hearing what Monday brings. 🏃🏻♂️😊
I have found that after repeating these small changes over a few weeks, there can a sudden step change in performance, rather than gradual improvement. I look at the Garmin record and think “where did that come from?”
Honestly Beachcomber66 these things really are so lovely to hear. It's great seeing your runs come in and the fitness taking care of itself. Like the engine on a steam train, the more you shovel in...the more you get out! Just fantastic to witness 😊
You can 😂! I think that we are somewhere between 35 and 40 visits! So special, and some nice slightly hilly runs too. I did a chunk of C25k there 6 years ago.
Not everyone’s cup of tea of course, but our family loves it.
Have a lovely holiday. We've been 12 or 13 times. The islands are truly beautiful and peaceful. I wasn't a runner when we used to visit. Enjoy your walks and runs. Coach Bennett surely wouldn't want to disturb the tranquility. Brining my mind back to running, I ran my first 10k since the Monsal half and had no knee pain. Hurrah! My plan for the moment is to keep up the cross and strength training. I'll maybe try some slower 10ks and faster 5ks over the next few weeks.
Well done on your HM plan. You've got me thinking about the underlying structure of the HM plan and it's benefits. Maybe I will consider that for the future. Have a good week. 😊
Thanks CSMN. I was almost put off by some of the cheesier bits of NRC, but I stuck with it and found that it works for me. It won’t suit everyone, but well worth an extended trial.
Your holiday sounds wonderful Beachcomber66 - and will come round soon enough! Sounds like you are also doing brilliantwith your HM plan too!👍
I seriously need to check out the NRC app as so many folk on here say such good things about it….🙂🏃♀️🏃🏽
I am continuing to slowly build up my distance and and am also enjoying a weekly visit to the gym to supplement my home strength and conditioning. Here’s hoping it helps protect me from injury…and you never know, may make me a little faster!!🤞🙂
Hello Sandraj39, I have dipped in and out of the NRC app. I like listening to all sorts of podcasts so when I'm running at easy pace, so most of the time, I may not use the NRC runs. I confess I may be a little out of touch with with new runs that have been added. I remember struggling to sort out tech troubles initially, but I am very glad I did. Helped by folk on here. Perhaps you have gathered that there are various plans certainly 10k and HM, but also runs are listed as speed runs (intervals, fartlek and tempo), distance based runs, time based runs, athletes stories and so on. The Run with Lopez had me in tears. To have Mo Farah, Paula Radcliff, Shalene Flanagan or even Eliud Kipchoge talking to me while I am running along is simply amazing. Many of the Nike Running Club coaches are great to listen to and very helpful. All this coaching for free! Astounding really. I hope you find time to set it up and investigate. And then I look forward to hearing what you think.
Have you run along to this one yet? Run with Lopez You can do one x 90 minutes or 3 x 30minutes if you choose part 1, part 2 and part 3. I realise you have been working through the HM plan, but it is quite a listen, Predominantly because of the story Lopez tells (currently forgotten his full name) but also, to me any way, how coach Bennett handles the interview. Shows a different side of him. I think I have completed this twice, both ages ago.
Currently musing on the difference between part of improving as runners by becoming comfortable with being uncomfortable, compared to your recent theme of moving more quickly without additional effort. Surely much more enjoyable 😊
I associate comfortable being uncomfortable with speed runs. Increasing speed without increasing effort is what took me to being able to run long runs more quickly..so sustaining a pace improvement over a longer distance; increasing my steady pace really. Maybe just how I see it. I can see how the pace improvement over longer distance has happened. My stride length on long runs has increased to my normal 5k level; hence greater pace with no more effort….about 5 to 7 cm difference on each step, and each step feels lighter somehow🤷♂️
It is worth looking at stride length. On long runs my usual 5k stride length of .95m dropped as low as .83m. It was a defence mechanism; my way of running slowly and avoiding injury. Now I am running at .93 on long runs; steps per minute have gone up too, but dropping off that defensive shorter stride length has played its part. Little details 🙂
Of course they are my figures for a 5ft.9 in long-legged frame. I should have said I am running long distances with my 5k stride length…the actual number is personal to each of us….we don’t want anyone overstriding.
Fascinating. I've not given stride length much thought, what with my knee and a period of walk run, my data is all over the place, but it all adds to the fun doesn't it ? 😊
Wow I'm jealous of your trip sounds perfect ! 😊🌞And well done on your HM plan, brilliant stuff! 👏
I'm doing a bit better this week after a lazy week recently. Did 7.5 miles of trail and road with my Sunday group in the sun which I survived, and then 3.8 miles last night with the Monday group . There's pretty much a run for every night of the week here with various gangs. Tonight is an out and back no pressure cycle track route,just a gentle one with lots if chat with my original group,this'll be my 10th year going!!! HM at the weekend eeek!
Hi aliboo, I have just had a quick peek at your profile 🫣. My goodness you have some serious running times in there. Your weekend HM doesn’t stand a chance; you will hit it out of the park! I am guessing that there will be plenty of hills in there.
I have never gone down the running club route….question of lack of pace and confidence I think, but I am happy with my solo efforts, ending with coffee and chat in the cafe of course.
Part of the magic of Scilly is that you never know what you will spot next. Dolphins, sun fish, basking sharks, even Wally the Walrus a couple of years ago, and then there is chance of seeing visiting birds who pop in from Europe, Africa and the United States. Long walks with binoculars, boat trips and sunshine. Peace 🙂
Sounds so lovely, have a brilliant time! 😊My times peaked in 2019! But have gone down a lot since lockdown,but I'll be happy just to get round,yep lots of hills on this one!!! X
It all sounds great. Holidays to favourite places are very special. I ran a little while in Norfolk but since being back I'm living in a right mess, getting boxes of stuff packed ready for Friday, so far all on schedule, but Im not enjoying the mess.
It sounds a wonderful place for a relaxing holiday Beachcomber66 . I’d love to go visit The Isles sometime too. The Lake District and South Devon are our special places, but we haven’t booked anything up yet this year.
A bunch of us ran in the woods of Queen Elizabeth Country park at the weekend , with some uphills and downhills, and I can see how running that terrain on a regular basis can make you a very strong runner. The next target is another 10k race in the New Forest on the 23rd, and I’m hoping for a cloudy day this year, unlike last year’s heatwave.
The good thing about hill runs is that the benefits show quite quickly. Tough to start with, but they become easier after three or four weeks. I missed my hilliest route last week; immediately post a 20k run didn’t seem like a good idea. Maybe I should try it tomorrow; mustn’t let it slip.
On Scilly; a marmite experience I think. For some, there will be a lack of the organised experiences other holidays offer. We all loved going there. It takes a days or two to settle into it, but then you wake up and just feel the benefit of being there. Jill in particular loved it because she was a good walker and she loved the opportunity to see animals/fish/ mammals you rarely see on the mainland. She liked to chat up the boat men (from a very early age!). So lots of great memories of a family happy together, and even today, familiar faces wherever we walk. Looking forward to it.
Ooh holidays! What a lovely thought - and what a beautiful photo too! I'm in the second week of my HM plan and what a joy it is to be back on track for a bit. I've started very early given my race isn't until mid Oct, but it starts so gently it's good discipline for a comeback. Well, the distances are gentle, but I'm finding the speed runs brutal. My head won't let go of the way 10k, 5k and mile pace used to feel physically. And that's ok for the first interval or two, but sustaining it is a whole other matter!!! I'm almost at the point where I need to put pace alerts back on. Still, I'm just loving being back out there running, and my leg is behaving very well Have a great week 🥰
The early speed runs are meant to be gentle too of course 🙄. In fairness , I have the same problem; can’t resist pushing that bit harder. In the end I have found extra long distance pace by running in a more relaxed way. All down to CB.
Just good to see you on the comeback trail; it’s been far too long. 👍
Amazon man has just delivered my new exercise bands. I have snapped three in the last three weeks! This wasn’t a superhuman display of strength, sad to say. They were just worn out with years of use, and they finally fell apart mid stretch.. Bit like the user !
It will be interesting to see whether I can start with the same strength band, or will these brand new ones require me to move from heavy to medium or event light? I know what I think ………🥴
It is a shock Dexy5 . The first time it happened I was on my side doing some glute strengthening …that really made me jump. Usually it is squats or crab walk which finishes them off. Probably not a good idea to use them until they snap!
How many injuries caused by gardening do we hear about ? A very dangerous pursuit for runners! I hope the heel cup works for you. I wear mine for everything but running. I sometimes have a twinge in my left achilles post long run, but nerve glides sort it out quickly 🤞🤞🤞🤞🤞
I’m fed up of not running as it’s making me feel unhealthy despite my food being right. So, I’m going for a pootle about - to improve my mood more than anything 🙂
The hills were pretty good . About the same pace as I achieved a couple of weeks ago, and no walking involved. Great feeling when you conquer the last of the peaks and it is all downhill from there!
How many injuries caused by gardening do we hear about ? A very dangerous pursuit for runners! I hope the heel cup works for you. I wear mine for everything but running. I sometimes have a twinge in my left achilles post long run, but nerve glides sort it out quickly 🤞🤞🤞🤞🤞
Keen to use the gel thingy. My young relative let me try his brand new Vans skateboarding shoe heel cushion insert. It felt grand! He’s gifting me his old one bless im 🥰
I popped into the local podiatrist place as the lights were on. She’s a busy woman so not often open during the day. She had no heel cups in stock but told me what to get. My husband went to Boots for me but they had none either but got me something comparable, hopefully 🤞
Good luck with your exercise band efforts 😀💪👍 I think yoga is my go-to at the moment.
I think I need exercise bands and stretching after my hill run. All good though; I enjoyed it ..Especially the section after the peaks had been conquered! 🧗♂️
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Weekly Chat 8th - 14th June 🍪🍪🍪☕
