WEEKLY CHAT 24-30 MARCH ๐Ÿซ–โ˜•๏ธ Strength... - Fun Beyond 10K & ...

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WEEKLY CHAT 24-30 MARCH ๐Ÿซ–โ˜•๏ธ Strength training ๐Ÿ’ช

Irishprincess profile image
IrishprincessAdministratorHalf Marathon
โ€ข92 Replies

Hello runners. How are you? More specifically, howโ€™s your strength training?

Many of you have signed up for our big HU event on 27th April. And if you haven't, then why not? healthunlocked.com/marathon...

Howโ€™s it all going? Are you doing any strength work to help you along the way towards your chosen target distance? Perhaps you are aiming for a longer distance than you have run previously and you have started some strength training to support your runs. If so, tell us whatโ€™s working for you.

I think that, as we get older, any strength work is beneficial for us all, but as a runner I am aware that I need to do even more to help keep the dreaded niggles away! Iโ€™ve found that on just two sessions a week I can run my HM races feeling strong and niggle-free at the end. Definitely a bonus!

I use weights, balls and resistance bands and have a good little routine for upper and lower body. Iโ€™ve recently added two more moves for my TFL because Iโ€™ve had some tightness in this area and these exercises appear to be working ๐Ÿ‘ so Iโ€™ll keep at it. These are my favourite moves at the minute ๐Ÿ˜Š

youtube.com/watch?v=XkLCMXz...

Have you got a favourite exercise? I guess it might depend on what our weak areas are. Mine are knees and lower back so my strength training focuses on these spots.

Whatever youโ€™re doing this coming week, running or not, strength training or not, we hope you have a good one.

From your team, linda9389 , Beachcomber66 and me xxx

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

For any remaining events in March:

healthunlocked.com/marathon...

For events in April:

healthunlocked.com/marathon...

For a nice new shiny badge for a milestone run:

healthunlocked.com/marathon...

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Irishprincess profile image
Irishprincess
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92 Replies
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RunWillie profile image
RunWillieMarathon

Hi Irishprincess & other VRB's,

I'm on week 3 of a marathon plan & I've completed all 5 runs each week & none of my two strength sessions. Oops. In my defence, my new gym area in our new house is still covered with move rubbish. I'm going to do a kettlebell routine. Promise ๐Ÿคฃ

I ran my 1250th run today since completing C25K, so I know the running habit is established. Strength is still very much a work in progress.

Happy week, everyone! โ™ฅ๏ธ

Today's run
RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply toRunWillie

With such a beautiful place to run I can't blame you for not doing the strength sessions. Hope you've settled in well after the move.

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toRunWillie

Gorgeous photo as usual RW ๐Ÿ˜ You have just moved so have an excuse but having said that, I do think that moving house is a workout in itself! Think of all those unpacking boxes and moving things into their new home ๐Ÿ’ช

Thatโ€™s great mileage! I think itโ€™s fair to say that you have established a routine now ๐Ÿ˜‚

RunWillie profile image
RunWillieMarathonโ€ข in reply toIrishprincess

Thanks Irishprincess

9455km run in 1250 runs. I wouldn't have believed that was possible at the start of c25k. 5 year anniversary approaching โ™ฅ๏ธ

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toRunWillie

C25K has a lot to answer for!

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toRunWillie

Your training for last yearโ€™s marathon will have taught you a lot RW; I suspect that you could teach me a lot! Lifting all of the stuff out of gym area would be good cross training ๐Ÿ‘๐Ÿ˜‚

RiceAndPeas profile image
RiceAndPeasMarathon

I've been doing a lot more strength work this year and it has definitely helped me run a bit faster. If only I could stop eating so many pies too!

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toRiceAndPeas

Haha. But then if your meileage warrants the caloriesโ€ฆ.

Iโ€™m not a pie lover generally but I had a yummy beef and ale pie on Friday night when we went out. I had done a long run that day and was ravenous and it blinked at me from the menu so reckoned I earned it ๐Ÿ˜‹

RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply toIrishprincess

Pies, regrettably, are one of the great enduring loves of my life!

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toRiceAndPeas

Pies are a rare treat in our house; Steak and Ale pie and Chicken Ham and Leek delicacy are favourites here!

RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply toBeachcomber66

I love making them almost as much as eating them. Mrs R&P has gone on a strict diet though so maybe I will learn to live without my weekly pie dose. ๐Ÿ˜”

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toRiceAndPeas

Hmm. We have both lost a lot of weight over the last year; prediabetic test results to blame! There is only 10st 4lbs of me now, so the odd pie shouldnโ€™t hurt! Got to have something nice to tuck into.๐Ÿ‘ todayโ€™s run used up 1335 calories!

RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply toBeachcomber66

That was quite a run, you certainly deserve pie!

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toRiceAndPeas

๐Ÿ™‚ I cooked rib eye steak tonight in the end; MrsBC and I had something to celebrate, courtesy of the DVLA.

RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply toBeachcomber66

Well that sounds fantastic all round!

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toRiceAndPeas

Only problem now is staying awake! First HM of the year is always a stretch.

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toBeachcomber66

I usually have a little doze after a long run these days ๐Ÿ˜ด

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toIrishprincess

Thatโ€™s comforting to know!๐Ÿ˜‚

aliboo70 profile image
aliboo70Half Marathon

Hi Irishprincess and all VRBS Oooh might try those exercises. I'm on a "get fit campaign " as Kenny left yesterday for London and his daughters operation this week! ๐Ÿคž so have house to myself for an extended period and was going to try some workouts.

Running wise had good week despite sore IT band , but managed to book at short notice with my massage lady last Saturday (last one was June apparently!!) She said everything was v tight .

But did my 1st night time trail in a while which was nearly 7 miles Weds eve, then a chatty parkrun with an old friend, then 5.5 miles yesterday with Sunday run group ! ๐Ÿ˜

Looking after Dad still taking up a fair amount of time but have a carer and my sister to share with luckily .

Have a good week everyone xxx

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toaliboo70

Fingers crossed that the operation will go ahead Ali ๐Ÿคžhaving to wait must be so stressful for everyone involved.

It sounds as if your running is going well at the minute! Those are good mileage runs ๐Ÿ‘

Enjoy your workouts and have a good week xxx

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toaliboo70

๐Ÿคž๐Ÿคž๐Ÿคž๐Ÿคž๐Ÿคž the op goes ahead and there is a good outcome aliboo. Getting runs in while you can is just what you need.๐Ÿ™‚

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toaliboo70

I too have everything crossed for you all Ali. Here's to better times xxx

cheekychipmunks profile image
cheekychipmunksHalf Marathon

Hi IP and pals. I never used to do any strength training, but as Iโ€™ve said before I started a circuits class on Wednesday mornings a few months ago and ended up loving it. That, plus some low key exercises at the gym, Iโ€™m pretty sure enabled me to complete my HM a couple of weekends ago, especially as my running miles were tiny compared to normal over the winter. ๐Ÿ™

Last week I did nothing except yoga however. Lots of reasons, all broadly unavoidable, but I excused myself with the HM achieved! ๐Ÿ˜‡

This past weekend weโ€™ve had the grandsons. Oh holy mackerel how did I manage with 3 little kids of my own 30 odd years ago? Iโ€™m back at work this morning for a break! ๐Ÿ˜‚ Full on, but tons of fun of course. I also had a choir concert, so my energy levels today are zero! ๐Ÿ˜ด One more nightโ€™s stay before mummy and daddy return tomorrow evening, and Iโ€™ll go to circuits on Wednesday morning for another rest! ๐Ÿ˜‚

Have a great week everyone. ๐Ÿฅฐ

SueAppleRun profile image
SueAppleRun10 Milesโ€ข in reply tocheekychipmunks

The key is in the 30 odd years ago ๐Ÿคฃ 20 odd years ago I had 4 grandchildren under 5, and they spent loads of time at my house, even in my late 40's I was exhausted at the end of the day, full time working and a few miles in the evening on my treadmill..... absolutely bonkers ๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ, but oh my aren't grands special?

cheekychipmunks profile image
cheekychipmunksHalf Marathonโ€ข in reply toSueAppleRun

Absolutely SueAppleRun , theyโ€™re such fun and a constant source of amusement! They were my little groupies at the concert yesterday. I was aware of lots of whoops and cheers! โค๏ธ

SueAppleRun profile image
SueAppleRun10 Milesโ€ข in reply tocheekychipmunks

That's absolutely precious, and it's something that never goes away, I swim with my 20 yr old grandson and my 22 yr old granddaughter can't wait for uni to finish next week so she can come home and we can run, jump, skip and play on the beach ๐Ÿ˜

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toSueAppleRun

Those are very special memories โ™ฅ๏ธ

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply tocheekychipmunks

You definitely donโ€™t need to do anything else when you have the grandkids Munks. They do get easier when theyโ€™re older, so itโ€™s only temporary ๐Ÿคฃ

No doubt you will continue with your circuits class ๐Ÿ‘

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tocheekychipmunks

Super grandma!

SueAppleRun profile image
SueAppleRun10 Miles

Hi Irishprincess I'm steadily building distance, but not speed, not sure I do any strength training unless a daily 20 squats count?

cheekychipmunks profile image
cheekychipmunksHalf Marathonโ€ข in reply toSueAppleRun

20 more squats a day than I do SueAppleRun ๐Ÿ˜‚

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toSueAppleRun

Daily 20 squats are definitely strength training Sue! ๐Ÿ’ช 20 more than me. They hurt my knees so I avoid them

SueAppleRun profile image
SueAppleRun10 Milesโ€ข in reply toIrishprincess

I've started going up the 30 steps from the beach too, most days ๐Ÿ˜ and of course swimming

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toSueAppleRun

Youโ€™re sorted then!

RiceAndPeas profile image
RiceAndPeasMarathon

Daily squats definitely count, I do them while my cuppa is brewing. Quite often every day in fact!

cheekychipmunks profile image
cheekychipmunksHalf Marathonโ€ข in reply toRiceAndPeas

I tried doing some while using my electric toothbrush a few times, but like to have both arms free so I soon stopped that malarkey RiceAndPeas ๐Ÿ˜‚

SueAppleRun profile image
SueAppleRun10 Milesโ€ข in reply tocheekychipmunks

Just out of interest why aren't your arms free when brushing your teeth? And why do you need them for squats? I built up from.10 a day while teeth brushing to 10 here and there throughout the day, I did a challenge with a colleague once and we both did 100; squats.....very boring, 20 is my limit, then I get bored

cheekychipmunks profile image
cheekychipmunksHalf Marathonโ€ข in reply toSueAppleRun

Because I like to use both arms to counterbalance when doing squats. ๐Ÿ’ช

SueAppleRun profile image
SueAppleRun10 Milesโ€ข in reply tocheekychipmunks

Ah....now I see.....makes sense, my balance is rubbish, I gave up trying to stand on one leg

Dexy5 profile image
Dexy510 Milesโ€ข in reply tocheekychipmunks

I tried that and ended up with toothpaste down my front, ๐Ÿ˜‚

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toDexy5

๐Ÿ˜‚

Reggit profile image
ReggitMarathon

I made a micro-gym out of the garden shed, got a concept 2 rower and a Wattbike that I use for cross training. Not sure if either count as strength training, although the rower finds my weak core pretty quickly ๐Ÿ˜

Iโ€™ve also been given an iso bench, but struggling to get to grips with it (need more time)

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toReggit

They are both great strength training. Rowing is apparently one of the best full body workouts.

Thatโ€™s a very generous gift! It does look like a torture device but Iโ€™m sure it works wonders ๐Ÿ‘

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathon

Hi IP. I am determined to write this response before crashing out. It was long run day and the NRC Marathon Programme said 20k. Early in the run I decided that I was going to test myself out with a full HM. The 20k run wouldnโ€™t load anyway, so I found a good HM one. Only 34/35 days to my Metric Marathon attempt so I saw this as a gap analysis!

The weather was warm, with a bit of a chill in the wind, so a two shirts and one pair of shorts (no leggings) day. Straight away I settled into a steady 6:40 pace, and maintained that fairly well until it was affected by a long hill which goes on for a couple of Kโ€™s around the. 9/10k mark ! Long story short, I finished the HM in 2:25:03, which is 6 minutes and 9 seconds better than last Septemberโ€™s PB.

My conclusion is that I need to do some more work if I am to use this route for my MM attempt at the end of April. My legs were pretty tired in the last couple of Kโ€™s; happily the cafe was close by the finish(not a coincidence!). I did manage 10k of walking later in the day, including Mollyโ€™s walk.

I need to borrow SueAppleRunโ€™s squats and add in some training band work. I am already doing quite a bit of cross training/yoga; 265 workouts lasting a total of 3326 minutes since the end of July 2024. On top of that there are lots of Molly walks of course, and my repeating 5k Park Run PBโ€™s. So, doing ok but need to do better over the next few weeks I think if I am to manage that MM. I will give it my best ๐Ÿ‘Š

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toBeachcomber66

Whoop whoop ๐Ÿฅณ Fantastic BC! You couldn't have done 20K without rounding up to HM could you? Hersโ€™s a nice medal for you ๐Ÿ…Well done on the time improvement too ๐Ÿ‘

I think it would be fairly usual to have tired legs after running a HM, but I know what you mean. We want to finish and finish strong where we can and thatโ€™s where strength exercises can help. But your legs canโ€™t have been too tired otherwise you would have struggled with a 10K walk afterwards!

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toIrishprincess

Thanks IP ๐Ÿ™‚. I am feeling much brighter today and my heel has stopped complaining. Realistically some part(s) of the legs and feet are going to make their objections clear after a HM. This is my first since 23 September, so some niggles were to be expected. That extra 5k on top of 10 miles is a significant step. Next one should be easier ๐Ÿคž.

Dexy5 profile image
Dexy510 Milesโ€ข in reply toBeachcomber66

Congratulations Beachcomber, you are doing amazing things with your running now.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toDexy5

Thanks Dexy5 ๐Ÿ™‚. Time for a few steady runs now. I think that the only pb untouched this year is 10k, but I have no plans to change that! Hope is all is well with you and UTS; this warm spell is very welcome ๐Ÿ˜Ž

Dexy5 profile image
Dexy510 Milesโ€ข in reply toBeachcomber66

Yes itโ€™s just perfect running temperature now. We are both fit and well thanks and looking forward to a mini break in the Peak District next week.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toDexy5

The gathering of the clans; shares in Bakewell puddings and tarts will be soaring! ๐Ÿฆ‹๐Ÿฆ‹๐Ÿฆ‹๐Ÿฆ‹๐Ÿฆ‹

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathon

Oh; breaking news; after a delay because two parts of the local hospital were not in agreement over who should tell Mrs BC that she can drive againโ€ฆ..DVLA came up trumps and her licence came in the post today! It was waiting when I came back from my run. Such a relief after 15 months. Game changer for both of us ๐Ÿ™‚.

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toBeachcomber66

Yessss! So pleased for you both ๐Ÿฅฐ

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tolinda9389

๐Ÿ™‚ thanks Linda. Such a relief.

RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply toBeachcomber66

I just found these posts Many congratulations to you on your long run. That's at a decent clip over tough terrain. You've certainly got a metric marathon in you,

Fantastic news about Mrs BC's driving licence arriving too. It's always heartening to hear good news and this us exceptionally good news. The celebratory steak meal must have tasted particularly good last night as a result. ๐Ÿ˜ƒ

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toRiceAndPeas

๐Ÿ™‚ it certainly did taste good! It has been a frustrating time because I am sure she could have been driving all of this time. Long story; best to just close the chapter and move on ๐Ÿ‘.

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toBeachcomber66

Great news! Iโ€™m so glad ๐Ÿ˜

Dexy5 profile image
Dexy510 Milesโ€ข in reply toBeachcomber66

So pleased to hear this Beachcomber66 . You both have a little independence back.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toDexy5

๐Ÿ™‚ exactly what we need.

linda9389 profile image
linda9389AdministratorMarathon

Do I have a favourite exercise? That will be a resounding no! I am terrible when it comes to exercise reps. Having said that, I did get my bike out twice last week; if I can ride regularly it really does support my running. But I do like decent weather before I get on my bike!

Right now, rolling on my squash ball is my favourite complementary activity. I took my long run up to 23k last week (with an inadvertent 200+ m elevation) and my hip/thigh niggle is still keeping quiet. I am so, so happy about that. Today an easy 5k followed by quite a lot of walking (just shy of 40000 steps in all!), and still my leg is silent. I do hope I'm not jinxing anything by saying that, because I really do hope to run a metric marathon at our HU event on 27th April. Right now,T te main question is whether I squeeze in another long run of 24 or 25k, or just wait til 27th to do the 26.2k. The jury is still out on that one and will probably depend on what sort of journey I have to Canada in April!

Right now we are in Gibraltar for a few days (well, La Linea in Spain to be more accurate) and there is a lovely flat prom to run along besides the sea. Absolute heaven and food for my soul!

Have a great week everyone xxx

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply tolinda9389

Gorgeous sky and gorgeous sea!

La Linea marina
RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply tolinda9389

Bliss! Have a lovely holiday, what a great place to go for a run. ๐Ÿ˜ƒ

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tolinda9389

I think that I need to do another long run over HM distance before trying the MMโ€ฆ.I just need to recover from this Half first !

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toBeachcomber66

It was IP'S comment about only training to 16k for a half that got me thinking ... So many HM plans stop at 10 miles in training.I'm not going for speed on 27th, just distance. So maybe I'm better doing that on fresh legs. Doing a 25k and a 26k in Canada is a bit of a stretch in terms of route planning and organisation. Another option I'm considering is 14k one day and 12k the next (I never normally run back to back days, so it would still be a challenge).

Nothing like indecision! ๐Ÿ˜

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tolinda9389

๐Ÿ™‚ I have gone straight from 10 miles to HM today; I think ultimately today will leave me stronger, but just at the moment I feel shattered! On the plan, next week is a HM, following week a 120 minute run (so 10 /11 miles) and then 25kโ€ฆ..I will think of something!

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toBeachcomber66

I have the added complications of the Monsal trail 10k using up one of the weeks. I think you will be right to fit in an interim long run. There is time. Just take those long runs slower than normal, no more PBs (mileage increases and PBs don't belong in the same training run ๐Ÿ˜Š)

RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply tolinda9389

Much wisdom here Linda! ๐Ÿ˜ƒ

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tolinda9389

You are right of course, but the pace felt really comfortable, until the last couple of k when I backed off. It is, in part, a question of stride length. With the help of the NRC plans I have increased my stride length on long runs; so more pace without extra effort. My average heart rate was only 136. I know that I will have to back off pace to run a longer distance though. The base of my left achilles is a bit sore; ice last night. I feel some stretches coming on!

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tolinda9389

I have been reflecting on this over my porridge ๐Ÿ™‚. I know why this happened, in part anyway. The 20k run in the NRC Marathon app wouldnโ€™t download, so I downloaded a HM run from elsewhere on the app. It has just dawned on me that it was an HM race day runโ€ฆโ€ฆ.so it was geared up to a faster run. Being the obedient non-rebellious soul that I am, (๐Ÿคฅ) I just mindlessly followed the instructions. I am off for a slooooooow recovery run today, running with all fingers crossed. I will be cross beyond measure if I have done any damage!

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toBeachcomber66

We live and (hopefully) learn! Hoping all is well with the achilles๐Ÿคž

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply tolinda9389

7k recovery run complete, steady 6:36 pace and no twinges. Wind in my face on the out lap, but a nice wind assisted jog home. Mollyโ€™s walk next; she keeps my pace down (clever dog!).

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toBeachcomber66

Excellent news ๐Ÿฅฐ

RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply toBeachcomber66

I think it's OK, just a little inconvenient, to feel shattered after a long run. Hope you feel recovered this morning and ready to face the day.

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply tolinda9389

I think if I got to 23K in training that I would just go for it on the day.

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toIrishprincess

I'm leaning towards that too I think.

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply tolinda9389

Iโ€™m only managing a long run every other week at the minute due to various life stuff and social commitments. Iโ€™m in Ireland atm and tend not to go out for very long runs here to maximise time with mum. So I might run out of time โ˜น๏ธ but Iโ€™ll potter forwards and see what happens. Maybe the every other week approach will suit me better๐Ÿคž

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toIrishprincess

I used to do almost that deliberately ... a long run nor more often than every 12 days. Absolutely because either took less toll on my poor aging legs ๐Ÿ˜‚That's my problem with a long run before the 27th; I'll be with my father in Canada and two three hour plus runs seems a bit rude ๐Ÿคทโ€โ™€๏ธ

Enjoy your visit xxx

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply tolinda9389

๐Ÿฅฐ๐Ÿฅฐ

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toIrishprincess

Me too! Just an additional 2k on top of HM doesnโ€™t seem so bad.

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply tolinda9389

Such great news about your hip Linda. Long may it continue.

Iโ€™m no expert but I would guess that 23K is long enough to go for the MM for the next long run. You just need to keep things ticking over in the meantime. What did you do last time? I remember that you did a MM before the FM?

Have a lovely time in Gibraltar ๐Ÿ˜Ž A flat prom sounds fab!!

linda9389 profile image
linda9389AdministratorMarathonโ€ข in reply toIrishprincess

Of course my hip has grumbled on today's walk. I should just stay quiet! But 40,000 steps yesterday and over 31,000 so far today ... it has been working hard.If I don't get another long run in before the 27th, I'll not be too worried - indeed it may be the best strategy.

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply tolinda9389

Shhhhโ€ฆ donโ€™t say anything ๐Ÿคซ

mrrun profile image
mrrunUltramarathon

Strength training (together with appropriate diet/hydration) is crucial and not just for running. Equally, another crucial part is finding out what muscles we need to work on and how. As ever, weโ€™re all different and if a Romanian deadlift works for you, it may be a bit of a struggle for me. Itโ€™s imperative to find out what suits you best (through some private lessons with a good personal trainer maybe?) and then you can take it away and have fun at home (with weights) or in the gym. Muscles, if not used, will waste away, so if we desire to walk tall when older we need to apply ourselves. Our (not only running) bodies will be grateful. โ˜บ๏ธ ๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š

RiceAndPeas profile image
RiceAndPeasMarathonโ€ข in reply tomrrun

This is so true mrrun , last year I could not manage even a single press up or hold a plank for 40 seconds. I've been working on strength training a lot more consistently this year and can plank for 90 seconds and managed 22 press ups and few days ago. The thought of becoming frail and unable to get about later in life is terrifying to me.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toRiceAndPeas

At age 73 I know what you mean! I got into running through fracturing a vertebra when I fell on black ice at age 66. I had to sit around for months while it healed, and I thought โ€œI need to do somethingโ€ . That is when I started C25k. It is still a journey of discovery, finding out what I can do at this age; but I donโ€™t want to go quietly into a time when I am too frail to do this. I recently met a marathon runner who is in his mid eighties and didnโ€™t start running until his mid seventies! That cheered me up ๐Ÿ™‚

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply tomrrun

Use it or lose it. Definitely my belief. Strength, flexibility and balance, the biggies as we age.

Letโ€™s keep moving mrrun ๐Ÿƒโ€โ™‚๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ช

nowster profile image
nowsterMetric Marathon

I'm guilty of totally ignoring strength exercises if I'm not having any problems.

On the other hand, I can hold a plank for a minute, so there is some core strength there.

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply tonowster

I think many runners are the same. But thatโ€™s great for the plank!

Dexy5 profile image
Dexy510 Miles

Hello Irishprincess and fellow runners, I know I should, but Iโ€™ve been hopeless at doing exercises on a regular basis. I must try harder. Itโ€™s now 10 days until the Monsal Trail, and I did a solid 8 km run last week, so I am sure that I will be fine with the distance on the day.

I thought Iโ€™d do a long run yesterday and then changed my mind and put on my new shoes to do a freedom run with some inclines. Southsea is pretty flat so I did a warm up run to Southsea Castle and then ran up and down the slopes there. It was quite liberating, mixing it up, and not sticking to a known route. I then jogged/walked back and did a speedy loop around canoe lake (500m). It was My 2nd fastest circuit , according to Strava.

I did do some stretching after that!

Irishprincess profile image
IrishprincessAdministratorHalf Marathonโ€ข in reply toDexy5

An 8K is great training for the 10K Dexy so youโ€™re good to go ๐Ÿ™‚

I love the idea of a freedom run, sounds just about a perfect run ๐Ÿค—

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toDexy5

I am sure that you will be just fine Dexy5. My regime is about doing a little bit (max 30 minutes) often, much of it being yoga based stretches. The main fitness driver was the unintended big weight drop courtesy of the pre diabetes diet! I visited the GP yesterday because I was a bit disappointed (borderline miffed!) that my Ha1b score had stuck at 42 despite all of the effort. It turns out that I have arrested a steady increase in score which had been going on over a number of years; so GP said that was a big win, and the score may drop back next year, but whatever, I should be pleased ๐Ÿคทโ€โ™‚๏ธ.

๐Ÿ˜ฌ(me trying to look pleased!). This is my PB era ( Post Brownie)โ€ฆ..๐Ÿ™‚

Dexy5 profile image
Dexy510 Milesโ€ข in reply toBeachcomber66

It sounds like you have done really well Beachcomber66 .so donโ€™t be disheartened . I remember the triple chocolate brownie days. ๐Ÿ˜‹. But long life is far more important. My mum had type 2 diabetes, my Dad had several strokes. One of the reasons for starting c25k was to avoid going down the same route.

Beachcomber66 profile image
Beachcomber66AdministratorHalf Marathonโ€ข in reply toDexy5

You are right of course, as always ๐Ÿ™‚. The stopping the progress of the condition is a winโ€ฆ. A couple of squares of 70% cocoa chocolate has begun to taste really nice!

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