Hello running buddies; actual virtual and otherwise! Time for our weekly chat where we can share knowledge, triumphs, disasters and anything else which is on our minds.
When I did my first draft of this post last night, a temperature of 6 degrees was forecast for this morning. So, it will be leggings, gloves, Pom Pom hat, a base layer and a long sleeved shirt for this morning’s second attempt to return from my calf niggle. I rested my calf after Thursday’s run demonstrated that all was still not well; just a short run though, not my usual Monday long run. Hopefully it will feel better today; even if it doesn’t, the run will give me more info for my physio on Wednesday.
At least I now have a winter plan. Cut back on pace and distance and compensate through upping my strength and yoga work. That way I can celebrate a really good Spring and Summer with 11 runs of 10 miles or more, with 2HMs, and PBs at both distances and a VO2 max which hit 45 briefly and then stuck on 44. Winter will kill much of that. The cold will narrow blood vessels (vasoconstriction) which pushes up heart rate as the heart works harder to pump blood around the system and VO2 max will drop away too. No way of avoiding it that I can see.
So, more strength stability and yoga work it is. I have surprised myself! I really enjoy this stuff, albeit spoon fed through a training app which includes videos. Since the end of July I have done a selection of the 10 or 20 minute exercises every day and have managed to complete 169 workouts over 1946 minutes. That is way more than usual, and the added strength and flexibility is showing in terms of maintaining stride length on long runs and improving stability (lots of one leg exercises). So I speak with all the zeal of a fresh convert 😂.
Enough about me; How are you doing? what objectives have you got or stories to tell? How are you coping with cold or heat (remembering our southern hemisphere friends)? Just take a seat, grab a cuppa, and tell us all about it 🙂.
I am guessing that the line between the light greenish water and the dark blue marks the start of vegetation stretching out to sea? It reminds me of our favourite beaches on the Isles of Scilly; similar looking but much cooler. I imagine that our friend in Brisbane will be commenting on the heat when we speak to him tomorrow! I am afraid that my niggle took a turn for the worse today! Despite my careful warm up exercises and walk, I felt a sharp pain in the back of my leg somewhere around the bottom of my calf. Run stopped immediately, cafe for consoling coffee and then walked home. ☹️ over to you physio!
Eek! Beachcomber66 - it sounds like it could be a strain or small tear…let us know what the physio says. (I had a nasty one many years ago when I was first doing the programme). Fingers crossed for you.🤞
Thanks Sandra. I had a small tear on C5k too. I can still drive, but my left foot won’t support a single leg calf raise. I don’t think that it is my Achilles 🤞
Sorry to hear that Beachcomber66 Hope you get it sorted. Colour difference is the vegetation. I'm always thankful for the light blue bit so I can see what's coming 🦈
I bet! We saw a Porbeagle shark in the wake of the Isles of Scilly Ferry this year. We were a long way from land. Just a huge grey fin sticking out of the water; an exciting spot rather than a cause for concern here. I wouldn’t have been willing to pick up snorkel and mask and go for a closer look though!
Fantastic news RunWillie, another lovely photo, weather a bit sunnier in the UK after some places had NO sunshine for two weeks, Monday 11th November was sunny all day in most places.
Good afternoon Al, good to see you over here on Fun Beyond. I am guessing that your cold weather gear will have received an airing already this year. Apparently it was 3C here in the early hours of Monday! Nothing for it but to wrap up warm for our runs, keep our pace steady and look forward to Spring. Mind, I have picked up an injury despite doing all of those things. 🙄
Good afternoon Beachcomber66 , this morning the temperature where I live was +3C at 8am, yes I did wear my cold weather gear at ten o'clock when I went a walk with my neighbour and his dog Holly along the canal bank that I have ran several 5K runs, at this moment coming up to 2 o'clock I am at home now with my cat watching snooker on ITV 4, it's got very foggy outside, tomorrow morning I intend to run 10K which will be my 11th 10 K this year and #56 altogether, no doubt I'll wear my winter gear.
Joy!! Mine is sitting here, eyeing me reproachfully. If a watch face could have a pet lip, it would be displaying it now. It is still charged up and showing the correct time; I think I will keep it that way for now. A faithful friend deserving a long stress free retirement 🙂
Ooh that sounds chilly Beachcomber66 . I am sure that the cool weather will be heading our way soon too. It has been very grey and dank here over the last week. I much prefer bright cold days and I’m pleased to say it looks a bit brighter today. I appreciate we have a much milder climate than you do, but sometimes we do have a surprise freeze when I’ll probably head for the gym.
Tomorrow we are off to introduce ourselves to our new great niece, which I’m very excited about. Her mum is a parkrunner/tri-athlete so she will be glad to get the all clear to run again after having a C-section. She has missed her running I think.
I did get 3 runs in last week with a gentle NRC Need To Run trot. It was only 2.5 km but kicked out some lethargy. Then a NRC Slow Down to Speed Up intervals run which, according to Garmin had me running at 4.57 min/km pace! 😂 Not for long, I think, but it did me good to push myself again. Then home parkrun on Saturday, followed by RB breakfast.
I’m hoping to get back to Pilates again soon as it was very helpful for my running, even when only one hour a week. We are both lucky that we have found physiotherapists who understand that we want to keep running and they give such excellent advice.
Happy running folks, and stay safe running in the dark.
Lovely to meet the new arrival Dexy5. Ear to ear smiles all around.🙂
I am afraid my run didn’t end well. After about 5 minutes running I felt a sharp pain below my calf; end of run! So the anxiety meter has gone from “ this has just about cleared up” to the other end of the scale. I can walk ok, but I guess that it may stiffen up when I sit around. I did everything right; warm up, stretches, started off slowly…..☹️. Time for a bit of googling!
Wow and congratulations to your amazing spring and summer running. And another wow to your impressive strength, stability and yoga work. In fact more wows, all sounds so very impressive. Sorry that you have had some calf trouble, but it seems you have a good plan and a physio to help as well. I look forward to hearing about Wednesday's appointment. Thank you for the reminder that colder weather means that our hearts need to work harder. This brings me on to something that you mentioned somewhere recently. Did I read you have a new watch? What was the watch that I assume you consigned to the 'not wearing at the moment pile'? And why did you choose a new one and what type is it? How are you finding it? Oops rather a lot of questions.
I am often not convinced about my heart rate data (Forerunner 35) especially when I am apparently running at 116% of my maximum or when my heart rate according to the data jumps up for no apparent reason. My first 10km for two months was on Saturday temp 7℃ and 273m elevation gain VO2 max went down to 35. Some nonsense heart rate data, but I am glad to have run it anyway. It included stops for taking photos and using my handkerchief.
I continue to be struggling to keep up to date with all the pulls on my time so my apologies that I have not contributed much to the forum recently.
Hi >61; my love hate relationship with my VO2 max readings goes on, but the difference outside temperature makes now makes sense.
I bought a Forerunner 55. Reason; nearest I could get to a 35 without touch screen features. The “lugs” which hold the screws keeping the strap in place on the 35 just disintegrated, so there was nothing left to which I could attach a strap. 6 years old, so it owes me nothing; a good and faithful companion.
I am getting used to the 55 controls ( 5 buttons instead of 4) and I haven’t worked out how to set distance yet. It offers me a run at a distance and pace it thinks I need, but I usually just scroll through that and start the timer going. I then get the usual 3 part screen; distance covered, running time and current pace; so that looks exactly the same as the 35. It holds its charge better than the 35 as you would expect. Overall quite pleased with it, but we need to work on our relationship 🙂.
Hope you are still finding some time to get out there!
UpTheStanley ’s forerunner 35 suffered the same fate BC, but he did wear it most of the time, not just for running, and a little too tight (in my humble opinion). 😂. Mine is still going strong, thankfully, as I find the 55 a bit bulky.
I wore mine all of the time as well. Keeping the watch above the wrist bone as instructed means it has to be fairly tight, but I will not place myself twixt Scylla and Charybdis on this issue!🫣
If you've done 273m total elevation gain over 10km over61andstilltrying I would expect Garmin to reduce your VO2Max. I find that the algorithm rewards shorter, faster runs on flat, easy terrain. Do anything else and the watch throws a wobbly.
As for the "running at 116% of maximum" I'd conclude that either the data gathered is wrong, or the zones are, or both.
🤣 I agree 🤣 I am not sure why I'm laughing. I know 116% of maximum is total nonsense, although I have had higher VO2 max even for hilly runs. I know that I often question my watch's data, sometimes the heart rate seems sensible and sometimes it just doesn't. I don't think the algorithm used by Garmin includes elevation gain at all. Really good to hear from you and I hope that you are continuing to enjoy your running. 😊🏃🏻♀️
I am with you on VO2 max. On long runs below 160 elevation gain it sometimes leaves me alone, but a steep 10k is always likely to result in a dip. A miserable measure!🙂
Hi BC, lovely crisp sunshine for you I hope. There’s a whole lot of difference between running when it’s 6 degrees and sunny to 6 degrees and horizontal rain. Easy call for me in that case. Gym!
I hope your niggle stays just that; a niggle that slings its hook as swiftly as it showed up. I bet the chillier weather contributes to people’s running injuries. Take it easy Captain S, the IC isn’t somewhere you want to be.
I’m still behind schedule with things. I ran a continuous 5k with Jenny at PR on Saturday, and we took it in turns with the buggy, swapping over on the fly every 5 minutes. It was fun. 😀 I did yoga yesterday and tomorrow I’ll hit the gym and have a trot. I’m still not inclined to visit the common for my runs (even if I had time to in the daylight) as Flossie is still on severely restricted exercise and I’m not inclined to go there without her.
We’re in 🇪🇸 for a few days next week, but I’ll start my HM Plan after that. Bath isn’t until March, so plenty of time. I’ll just be doing 3 x runs per week this time round.
Hi Cheeky. Sounds as though things are going quite well, but it would be really good if Flossie were less restricted. Molly has the occasional day now when she just flakes out, doesn't want her normal food (rarely says no to a sausage!) but then bounces back the next day all set for her walk. They need an extra dose of TLC as they age; just like us really.
I am the IC blot on the landscape up here! Pulling up with sharp leg pain, could be calf but could be achilles isn't what I was looking for!! Over to super physio!🥷
Sorry about your ongoing calf niggle Beachcomber66 - I do hope your physio can support your recovery….but what a year of running to celebrate! Really well done!👏
Yes, temperatures are indeed starting to drop. For me, this generally means I tend to run better🤷♀️ and runs seem more comfortable - definitely the case for me on Sundays long run.🙂👍
The hardest thing is getting out after work when it’s cold! I work in a school and my room is off a long draughty corridor where doors are too often left open to the elements!! I add layers to try and combat this but often arrive home just wanting to be in the warmth! The dark doesn’t bother me 🔦 but I sometimes struggle with willpower! To liven up my ‘night-time’ runs, I have recently downloaded ‘Zombies! Run!’ again, and plan to use it tomorrow!😬🧟♂️🤣
Here’s hoping that everyone has a good week of running and that anyone stuck on the dreaded ‘couch’ is back out there soon…🤞
🙂 Thanks Sandra. I think that provided this is calf and not Achilles it should not take too long. It does feel like a proper tear though. I can’t do single leg calf raises on that foot now.
Night time runs are fun, provided you are in a safe place with only imaginary monsters!
Wow BC You really have got a handle on that VO2 stuff! I think my lowest when I was running longer distances was 45, so your cardio fitness level is very good! Well done. I know some people hate stats and go by feel, which I totally get as Garmin can be quite a bully at times and who needs the stress of that, but I found it helpful when I was running those longer efforts.
I’m gearing up for an indoor race on the 8th December which I wasn’t going to do but my coach said I must. It’s a double 60m sprint at Lee Valley’s indoor track in London. I’ll be honest, I’m not ready and I likely won’t be by then, but it’s good practice and I trust my coach. I haven’t run a 60m for 2 years now as I really dislike them but I should get close to, or beat my PB hopefully.
I hope your calf heals up soon. You’re certainly doing the right thing by dialling back the longer runs and focusing on other areas. Good luck with your long run plans for next year! How exciting. 😃
This has probably been my best year of running, and I really am grateful for that but, despite dressing for the weather, the first hint of winter always produces an injury of some sort. One of life’s mysteries. Physio tomorrow. I iced my lower calf last night and have found that I can manage a one legged calf raise on the affected leg this morning; so that is an improvement on yesterday evening. All running is on hold until physio sees it tomorrow; at least I can walk Molly and drive the car!
Your coach sounds to be even pushier than Garmin! 60m sounds like the sprinters’ version of an interval run. As ever, you will pull something out of the hat on the day. I guess this period is about building the foundations for Spring for both of us. At least a period of rehab will give me time to decode my new running watch. 😵💫
Hello Beachcomber66 , hope that calf clears up soon. Weather has been very "anticyclonic" here, but generally dry and calm so good conditions for a run otherwise.
Last week I wrote about a tight hamstring I pulled up with at 7k of a 10k and all the advice received was very useful. Glad to report that I did a very relaxed 5k and the hamstring felt 80-90% ok and then with a day off the next couple of runs were all fine.
I kicked off week 1 of the NRC HM plan, which was a relief and it is a very gentle start, which I needed. All didn't go entirely to plan though, as I answered the question no one was asking "when is a fartlek not a fartlek?" Answer: When NRC doesn't provide a guided run and requires you to use the "Lap" button on the phone. I wasn't prepared for that and so made it up as I went along, definitely didn't do the run as intended. Will have to read up on how this works properly in case it comes up again.
Other than that I'm trying to resist the avalanche of Black Friday running deals I'm getting.
Hi IRunning. Excellent work sorting out those hamstrings. It is one injury where I always err on the side of caution, just because overdoing it can put you on the IC for a long time. Running hills (especially after a lay off) causes me the most hamstring problems. I have some stretches from my physio, but if in doubt, I let her thumbs sort it out!
On fartleks, I always start the NRC HM app part way through, rather than at week one and have never seen anything with which is actually a fartlek in any of the runs (which are all guided). I suppose fartleks are intended to be intuitive; you are running along, choose a feature to run towards at higher speed, back off and look for the next one; building in set time periods probably converts the exercise into intervals? Whatever; you got through it and move on to the next challenge. I hate fiddling around with my watch as I run; that is happening a lot since I bought a new one ; I will master it though!
Just wrap up warm and stay off the ic as weather deteriorates; biggest challenge of all for me.
Yeah, I've used the NRC for the 10k plan and didn't get a speed run which wasn't guided, so it threw me. I assumed it would still tell me when the interval was as it is a timed fartlek - 1min / 2 min x 8. Had already started the warmup and got past 5mins when I realised it wasn't doing anything and like you, I get annoyed trying to fiddle with my watch / phone whilst running so just made it up best I could.
It is worth sticking with the NRC HM plan. The best thing it taught me this year was how to run faster over longer distances without increasing effort. The marathon plan does that too, and throws in a link to some good strength and flexibility videos. My best long run year yet (ignoring my current injury!).
It took me a while to build up confidence in the plan; there is a lot of chat, the odd weak joke etc, and some cheesy bits, but I eventually tuned into the really important stuff and it has made a big difference. Adding in the training plan yoga and strength stuff, in bite size chunks, has really helped too…..that said, I have still got a physio appointment at 12.15! I still make mistakes; there is a long slope, ending in a hill, towards the 10k mark on my usual long run route. I felt that I was strong enough and fit enough to take it on without reducing stride length or pace. I was right up to a point; the pace chart shows no sign that the hill existed, it all felt good…until it didn’t 3k later. So now I pay the bill for my mistake!🙂
That guuded run should have talked you through the intervals IR. Sometimes NRC is glitch and goes silent or takes longer over an interval than it should or stops or won't download ... the list goes on! But it's well worth persevering with as you'll know if you already did the 10k plan. I always try to have an idea of what the interval structure is before I head out ... for exactly that reason, but it's a real pain when you have to jump in with manual efforts. Hopefully a one of for you!
Hu BC. Sorry to hear about the calf, really hope the physio has a quick fix for you tomorrow. I haven't run since my 10k ten days ago. The leg is easing, but still inflamed so I'll probably wait til the weekend at least, before trying it out again. In the meantime, time I've been walking lots. Have really appreciated the sunshine these last couple of days, despite the colder temperatures. No more grey skies please!
Thanks Linda. It is not as if the three of us don’t do enough stretches etc. Jinxed at present. The fact that I managed a single leg calf raise this morning was encouraging. I don’t think that a bad achilles injury would have allowed that. I will soon know.
Temperatures are forecast to nosedive here next week. Frosty windscreens ahead!!
Hi BC, you really have your fitness dialled in. I don’t think I’ve ever even seen my VO2 max. Your workout regime is something I’d love to establish eventually. At the moment I am 3 of 30 in. I really hope your calf eases up soon.
I am now in maintenance mode. Just taking the runs easy. Trying to maintain the weekly 20s. Like you, we are seeing temp drops and I am not sure I am ready. Sunday was a cold one, around 2-4 degrees. The pics are from the last few runs. Happy running everyone!
Hi Decker, good to hear from you. I am sure that your easy regime is harder than my “flat out” 🙂. Despite all appearances, I am not obsessed with VO2 max ( nice when it goes up though!) or PB’s. I just use the data to demonstrate that these plans, whether they are NRC, Abi’s plan, Hal Higdon or other, can actually work for anyone, regardless of age.
My calf feels pretty good this morning; let’s see what the physio makes of it!
Regarding the VO2 and PBs, yeah it makes sense. I am always pleasantly surprised when I see a PB, especially on a route I do often. It feels like progress.
Hi everyone! Hope your injury gets sorted Beachcomber66 🤞
Not much running here this last week as been away to hospital with partners daughter for her dialysis Friday, though did manage to get to parkrun Saturday , and did my fastest one since March 23! Not fast but 1st sub 35mins in a while! Then on Sunday we went visiting a local (but mainland) respite care centre for a couple of days, but with another afternoon/evening hospital trip on Monday then back yesterday. So been a bit hectic!
But tonight we're going to a track session at Sandown , not been there very often but Kenny keen so giving it a go, wish me luck!( luckily day off work today 1st !) xxx
Hi Aliboo; it is amazing that you manage fit your running in around so many other important commitments. A sub 35 minute 5k is really good full stop…..and amazing when I think about the other things requiring your attention. (Pause while Molly herds me into the lounge to have my cup of tea! I have to be in the right place!). Definitely wishing you luck for your Sandown experience; you will nail it 👍x
You were doing so well with your running ☹️ but you have a sensible plan for the colder months and no doubt you will come out the other side all the stronger for it.
I’m at the airport atm to fly to mum for her birthday. Have packed cold weather kit (hat, gloves and a merino wool layer) as the temperatures are supposed to drop in Ireland later this week . But it’s all good as I love this time of year.
I’ve at last got back to running 5Ks with no knee problem after focusing on time rather than distance increases. So all is good. Not sure if I’ll be ready to run a 10K race in December but let’s give it a go and see what happens. The bling is a gorgeous 2D snow globe so even if I have to walk then I want that globe!! But I have quite a few races early next year and I don’t want to jeopardise them. It’s always a tightrope this running lark.
I’ve tried to run in the arboretum as the ground is softer but the crowds have meant I’ve had to change my usual running times, but later afternoons are still very special there 🤗
I’m looking forward to running beside the Lough and around the castle when I’m in Ireland 😡🤗
We have the verdict from my physio! Not my achilles, although the site of the injury is close to uppermost point where the achilles and calf join. Physio thinks it is a pull rather than a tear and the material she was handling felt more like muscle than tendon. The treatment was eye wateringly painful, but that is the price we pay. Another appointment next Wednesday, but I should be able to manage a steady short run on Monday or Tuesday. I will have to look up steady and short 🙂. My yoga and strength stuff can continue provided there isn’t significant pain. It actually hurts more now than pre treatment, but that is normal. So 🤞.
The cause? Physio thinks that running up my 10k mark hill without reducing stride or speed was probably just a bit too much even though it felt ok at the time. Just one of those things.
I am self prescribing a nice risotto for dinner….hand me my apron and a cup of tea 🙂.
Thank goodness for a good physio! A pull sounds much better than a tear so hopefully you’ll recover soon BC to your previous fighting fitness 🤞
That’s the worst thing about running. Sometimes it feels absolutely fine at the time and then it’s only afterwards when we quickly learn that it’s not all ok 🤬
I’m not a lover of risotto but I’m sure you enjoyed yours. As for a cup of tea, yes, yes and yes 🫖
Thanks IP; as you say 🤞🤞🤞. This is the reverse of the usual answer to the inevitable “when can I run again?” question. She thinks I will be ready before I do! We will see.
Fellow strength fan here! I really enjoy it, especially when I’m in a class with other people. That really helps me keep going with it. I’ve started doing two weights classes a week (with a couple of yoga and Pilates classes) instead of one and I’m really noticing the difference. So far my niggly knees are behaving-I hope your niggles do to! Is it the Nike Training app you’re using?
You’ve had a super summer! Covid was a nightmare for mine right at the start. It’s nice to be back on the way up again though. Im hoping to average a parkrun a month and a 10k a month by the end of the year. I’ll also have earned three new medals (maybe four!) this year by then too! My VO2 max also hit 45 after being stuck on 44 for ages. I’m not sure it’ll stay there but I’m counting that as a win for now!! Work has been bonkers but the end of the supremely busy period is in sight. I ticked off two big projects last night and that’s a massive weight lifted. I’ve been aiming to fit in three runs a week and that’s happened. I did five miles yesterday as a screen break and that felt wonderful out in the cold sunshine. More of that version of November weather please! It’s so nice that that felt like a normal, par for the course run and not a long run. That’s a nice place to be!
I’ve got an event next week so I need to think about when and how much to run before that. It’s only 5 miles and I’m doing it for fun, but I don’t want to be tired on the start line. It’s a night race with a buzzy atmosphere so hopefully I can pick up some glow in the dark make up and glow sticks this week!
Hi MissU, that all sounds to be in a very good place; nice to hear. 45 flits in and out for me; a good intervals or tempo run can make it tick up, but a harder distance run brings it down again. It doesn’t bother me; I hit 36 in March so I am very happy with 44! Maybe my period of rehab will pull it back down; doesn’t matter.
Yes, I am using the NTC app. I found it through using the Nike Marathon App ( not with a view to trying to run a marathon). It has a link to the training app with recommended exercises each week. I am taking it slowly though; no point in picking up an injury from the exercises! My single leg strength is much better; that is definitely a win.
I hope your night run goes well. That will be your Severn Bridge run? Sounds like a fun event!
That’s right! There are two Severn Bridge runs-the first was a week ago and the videos on Facebook look great. I’m excited now! I’m tempted to try a Santa run this Christmas season-there are a few locally. Maybe fancy dress running will be my thing!!!
I started with the Nike Run Club marathon plan (with the aim of running one this autumn…that didn’t happen!). Some things I really liked about it and some things I found too samey. I might pick it up once o get back past half marathon distance. That was the main issue-it kept having runs I’d done before on the plan. I’ve never been past HM before so no risk or repeated runs!!
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Weekly Chat: March 30th - April 5th 😊🏃♀🏃♂