Couch to's not about speed (thread no 2)

(967 Posts)
spookyskeleton Tue 24-Jun-14 18:47:07

Thought I would start a new thread for us to continue our chat smile

threedeer Tue 24-Jun-14 18:57:05

Hi, please can I join? Started in October and am doing first 5 mile (8k race soon.)

Helly, I was taught a mental trick if you run out of steam. As well as slowing down and taking smaller steps, just look ahead of you to a bush or lamppost about 5m away and say to yourself: just to that lampost, then sight the next one. keep them really nearby - only a few steps away each time, and keep moving on to another thing just another few steps away. It takes your mind off the length of time you have left. Worked for me.

SmallBee Tue 24-Jun-14 19:37:16

Threedeer that's a really good tip!

YellowStripe Tue 24-Jun-14 19:43:16

I'm STILL procrastinating about starting. Talk to me about affordable trainers ..... Looking at but is it pot luck what fits?

DottyDot Tue 24-Jun-14 19:47:02

checking in!

I was doing the gym version of your tip threedeer today - I was telling myself to just keep running until the adverts/end of adverts/end of the next This Morning interview... blush grin

YellowStripe - they're just online, you need to go somewhere to try on. Nothing to stop you trying on somewhere and buying what you decide on from the web, though!

I have a really fit friend who suggested blowing out through pursed lips. Apparently it forces more CO2 back into your lungs, which fools. Your body into grabbing more oxygen from your next breath. Mountaineers use the technique for high altitudes.

threedeer Tue 24-Jun-14 20:04:34

sounds good Dotty.

Yellow - I was told the main thing is to know if you have high or low arches. Sports Direct has different sections for high and low arches and shoes fit better if you get the ones that match your foot type. After that it's just try and see what feels right.

hellyd Tue 24-Jun-14 20:16:59

Thanks guys, your encouragement really help am quite looking forward to going out on Thursday and trying your tips.

YellowStripe Tue 24-Jun-14 20:26:54

I stood on the arch thingy in Sports Direct (and was surprised with the result!) but I've not heard many good reviews of their cheaper brands. I fancy a pair of Saucony (no idea why). The cheaper ones online tend to be older models though, so not around in the shops to try on :/ (more procrastination!!)

spookyskeleton Tue 24-Jun-14 20:29:47

Good tips there - I might try the 'just to the next bush' trick.

A friend of mine who is a runner told me to imagine I am blowing a big bubble when I am breathing out which is probably the same as the pursing your lips suggestion.

Inkspellme Tue 24-Jun-14 20:41:33

dotty at your darth vader impression.

Watto1 Tue 24-Jun-14 21:03:33

Evening! Loving the shiny new thread!

Had a really rubbish run this evening. I'm putting it down to the heat. Had to stop and walk after 15 mins. Just felt totally drained. I'm going to shake it off and do an extra run tomorrow night to make up for it. I certainly don't need a rest day after today's poor excuse for a run.

spookyskeleton Tue 24-Jun-14 21:06:51

watto we have all had those runs - it sucks but will soon be a distant memory smile

Am doing Race for Life tomorrow - not really in the mood so need to find some motivation from sonewhere!!

Kasterborous Tue 24-Jun-14 22:36:57

Love the new thread title grin 10 K wow spooky you go for it. Hello to everyone on this thread old and new, I love reading about everyone's progress it makes me smile

spooky good luck with race for life tomo. I have decided to attempt w4r1 tomorrow even though w3 was a disaster

SmallBee Wed 25-Jun-14 07:21:52

Spooky good luck today! Let us know how it goes.
Doing W1R2 today but my enormous thigh muscles are killing me from the first run. Should be an interesting one.

Inkspellme Wed 25-Jun-14 07:31:42

week 4 run 2 done. The hardest part was getting out of bed....

DottyDot Wed 25-Jun-14 07:56:54

Good luck Spooky!

Well done inkspell - how did you find the 5 minute runs today? Rest day for me today then I'll be doing W4R2 tomorrow....

smallbee - go for it - you'll be fine and it'll be over before you know it! grin

stilllearnin Wed 25-Jun-14 08:02:39

Spooky - thank you for the new thread! Just a tiny word about sports direct - they own karrimor so get commission for selling that brand- not always the best. Jeepers look at the time!

Didn't know that, stilllearnin. I hate SD anyway. It's so crammed full of stuff, you can't move!

Inkspellme Wed 25-Jun-14 08:12:35

dotty - 5 min runs today were easier than the first time. 3 min runs absolutley no bother. my dd is in spain til saturday but is doing the runs at the same time as me. she had trouble and couldn't make the 5 mins. we reckon its just tiredness catching up.

my dp in the meantime is building our 11 ds up for a 50km cycle race so it's all go in our house. funny as it only ever would have been my dp who did anything and that was the cycling.

MooseyMouse Wed 25-Jun-14 08:59:33

I did my fourth week four run today and again it was a bit easier. Might move on to week five now (eeeeek!)

On the weight loss front I've got one pound to go until I've lost a stone (cutting snacks, 10,000 steps each day and C25K) and, what's more, that one pound will take me out of the "obese" category and into "overweight".

Inkspellme Wed 25-Jun-14 09:23:29

well done mousey! a great achievement and all your hard work is paying off.
Me too feeling the dreaded week 5 run coming up but feeling like I could do it even if it's just a very slow run.

Ladyflip Wed 25-Jun-14 10:17:08

Good luck spooky!

Well done everyone else, particularly Moosey for losing a stone.

Watto are you still low carbing? Do you think this is having an effect, as well as the heat? I'm still chuntering through w8 but I have noticed that I do MUCH better running at 6am (after a banana and a drink of water) than I do if I set off at a later time. Even the evenings are warm and sunny (shouldn't complain, I love it really).

threedeer Wed 25-Jun-14 12:58:34

I hate SD too and didn't know they owned Karrimoor, but to be fair to them, their karrimoor trainers, on sale for less than £25 are absolutely brilliant to run in if you have very high arches and are heavy footed. So comfortable. Straight on from the box for a 5k run, no blisters.

Moosey that's a brilliant achievement on your weight loss and getting out of the 'obese' category. That is such a great thing for your health. Well done.

I'm just in from doing w4r1 it was a real struggle think I might repeat w3 and try again next week. I am low carbing as well and I don't know if that is making it harder. I haven't weighed myself in a couple of weeks but my work trousers feel looser so hopefully that means I've lost a few pounds grin

Tanacot Wed 25-Jun-14 16:31:14

I am on w4 and I had to stop mid way today as I keep getting really really really tight calves. They properly swell up! I jumped straight in the pool for half an hour and then in the spa bath and they were totally fine once I'd got out, but I really couldn't run at the time. I could barely walk.

I've tried foam rolling and doing soleus stretches and eccentric calf raises - and will keep up with those - but this problem keeps happening after 10 or so minutes. I've experimented and it's only running - biking and swimming are completely fine - and it's WORSE when I run slowly. Significantly worse when jogging over light running, and it's fine when I run flat out (but I don't have the endurance to run flat out for more than half a mile so maybe that's why it's fine lol). In general I'm finding running slowly to be the most challenging part of c25k. I'm not some super speedy sprinter or anything but it feels natural and easiest to run at about 12mph (on the treadmill) and going slower is bringing me these acute calf issues.

Can anyone advise me? Is it a gait problem do you think? I've got Skechers Go Runs and they are super comfy truth be told. I have neither high nor low arches and neutral pronation, but I do have overflexible, injury-prone ankles (great for swimming, terrible for running possibly?).

I really want to progress!

DottyDot Wed 25-Jun-14 16:55:05

Tanacot - blimey that's fast! No advice at all except a gasp in awe/admiration at your preferred running speed grin. The only time I've had problems with my calves was when I didn't do any kind of warm up before the 5 minute walk warm up. Now I do 10 minutes on the cross trainer flat out and get really bloody hot warm and then start with the 5 minute walk etc.

Whatsthat not that I'm pleased you're struggling with week 4 but am quite relieved others are finding it challenging as well.... Am not looking forward to W4R2 tomorrow - trying to tell myself I can do it but am not quite over the 5 minute psychological hurdle yet...

flashnorman Wed 25-Jun-14 20:00:54

I'm coming to join you all. Been lurking for a while.

Just finished week 7. But am soooooo mad with myself. As usual the first 5 mins were really hard, then I got into my rhythm and was ok. When she told me I had 5 mins left, I decided to really go for it, but I pushed myself too hard & couldn't manage the last 60 seconds. I keep telling myself it's mind over matter, but today my legs were so jelly like I physically couldn't have done any more.

I think I'm going to repeat this week, is that a good idea? I feel like I need to be able to consistently run the 25mins before moving to 28mins.

On w6d3, the first 25min run, I had to stop after about 7/8mins to walk for 30 secs or so. W7d1 was worse, I had to stop 3 times to walk. W7d2, I managed to complete fully, no stopping & pushed myself for the last 5 mins.

Any advice, hints or tips will be gratefully accepted smile

MooseyMouse Wed 25-Jun-14 20:12:56

Thanks everyone for your kind words. :-)

DuchessFanny Wed 25-Jun-14 20:34:42

Hello !

I started a while back, did a few weeks on my own, then downloaded the app so I could do it properly and see improvements .. Last run was w3r3 and I found it hard !
Am wondering if I should do that run again or move onto w4 ... Just not sure I'm ready for it ???!
I have found pursing lips has helped and not trying to go too fast, but will try that other tip of looking to the next 'point' on the run ...

Minstrelsaremarvellous Wed 25-Jun-14 20:35:18

Flashnorman, I suggest slowing down a notch, I've just finished W7R3 and the first run I did, I made sure I finished, so I went pretty steadily. After I finished, it's such a big deal for my brain, I now know I CAN do it. Someone faster than me overtook me today and I nearly had a moment of despair - fortunately, 'Laura' at that point reminded it it was about miles under my belt and not speed. Happy again!

DottyDot Wed 25-Jun-14 21:04:03

I love Laura - she's very reassuring and I like that when she talks, she's taking up time, IYSWIM..? blush

Minstrelsaremarvellous Wed 25-Jun-14 21:35:36

Dotty- IKWYM! She starts talking and BOOM 15secs gone!

DottyDot Wed 25-Jun-14 21:36:06


I've just come back from W3R1. During the first 90 second run, I struggled for breath, then part way through the first 3 minute run we walked for about 30 seconds, then ran again to the end of that. However, for the second repetition, I ran every bit. I am SO BLOODY CHUFFED! Yes, I shouted, it's that good. smile

spookyskeleton Wed 25-Jun-14 22:19:34

flash check the thread title wink I also recommend slowing down. And, yes, repeat weeks if you need to but don't stay in your comfort zone either!

The race for life went well smile I was not looking forward to it but enjoyed it. Usual time of 37 minutes but it was mainly on grass which seemed to make it so much harder! But my breathing was good, didn't have to worry about it once which is unusual for me smile

Onwards and upwards to 10k now then -am going to need to ramp my training up to hit it in 3 and a half weeks shock

SmallBee Wed 25-Jun-14 22:32:16

Chamelon & Spooky, that's great news well done, you should be really proud! smile
Did my W1R2 today & my thighs are so painful! But DD loved it when I was running and even clapped at one point so that was motivation enough to keep going.

Backatcha, SmallBee. Often just deciding to start is the hardest, so you're over that hurdle. I'm clapping along with your DD. Today is the first time I've looked forward to going running, I'm hoping to get addicted before the weather gets crap. grin. <bows down before the expert Spooky>

Kasterborous Wed 25-Jun-14 23:05:49

I had a lovely run tonight, I went a different route to usual where there is a little bit more countryside, was a great run my body just seemed to be in tune for once. I went a bit further out than I usually would and after my five minute warm down I was still a ten minute walk from home so I decided to run instead. As I knew I only had about half a mile to go I went faster than usual. It was a great feeling grin

It is a great programme and is really good at pushing you enough without breaking you.

spookyskeleton Thu 26-Jun-14 08:10:07

I am no expert grin

Happy running to anyone going out today - rest day for me smile

Kasterborous Thu 26-Jun-14 09:14:53

DottyDot I too love Laura, she is so encouraging too. I finished the programme about two months ago, but I still listen to the week nine podcast on my runs, for Laura's praise!

Just wait until she tells you that you are now a runner, best moment ever. grin

Kasterborous Thu 26-Jun-14 09:17:30

SmallBee my legs ached for the first week and a half but after that they were fine. It's just your body getting used to it. Good encouragement form your DD smile

DuchessFanny Thu 26-Jun-14 09:22:47

I did it ! I managed wk4r1 ... Was considering doing w3r3 again as I found it so hard. DH came with me and just lapped me several million times and I got on with it.
Feel pretty pleased ... Just one thing, I am very slow ... DH says it doesn't matter as I'm still running and to focus on distance first ?

DuchessFanny Slow and steady wins the race. I'm a tortoise!

Ladyflip Thu 26-Jun-14 09:38:18

flash if you check back over these threads I have repeated that many weeks that I think my c25k will be 18 weeks not 9! I repeated w7 as I had put in too many stops to be comfortable moving forward to w8 (but then I am very fat and overweight). I have taken two weeks to do w8 because it took me a couple of runs to pace myself properly but now I'm ready for w9!!! I take the long view that I would rather hit w9 with a bigger chance of success by nailing the previous week rather than struggle to do w8 and then totally collapse at w9. Go slower if you are struggling, it really is all about the pace you set yourself at the moment.

Well done to everyone else who is making progress.

DuchessFanny Thu 26-Jun-14 09:38:22

chameleon I sometimes wonder if I'm less 'runner' and more 'shuffler' !!

stilllearnin Thu 26-Jun-14 10:56:26

Hi I did the 5k+ speed podcast today which still has Laura (yippee) taking up time with her instructions!! It's a shorter run with faster intervals so good for fitting in. So what this means if you are earlier in the program is that it is defo all about how long you run for and not the speed. That comes later and the 5k+ stuff is there to help you with your speed when you are used to running a bit more.

I've started the shred (but not daily!) and some other weight/abs routine at home so I'm really into it at the mo. but gonna stick to 30 mins / 5k through the summer. Then want to increase it to 10k.

Have to say well done to mouse - I'm not weighing myself at the mo but when I did I was always jumping either side of that bloody line! You're doing so well.

DottyDot Thu 26-Jun-14 16:07:18

I'm on my way to listen to Laura and do W4R2... Bit nervous but am hoping to power through it grin

DottyDot Thu 26-Jun-14 16:08:48

I have many lbs to shift before I get near that line! I got down to a BMI of 30 a few years ago and felt great - even though there was more work to do! Hoping to get there again in the next 6 months...

SunshineofRay Thu 26-Jun-14 17:44:08


I started c25k this week. Did w1 run 2 today, I actually enjoyed it, although I was flopped out by the end
I just wanted to ask a quick question...I won't have chance to run on the weekend so would it be ok to do my w1 r3 tomorrow?
I'll be resting all weekend then ready for next week

DottyDot Thu 26-Jun-14 18:39:41

Hi sunshine! I've done the odd 2 days in a row but understand it's probably better to leave a day in between if possible? But the odd time must be OK, surely?!

Did W4R2 and it went OK - went faster on the shorter runs and a tiny bit faster on the longer runs - apart from the last minute of the last run which I'm still finding a killer!

So I was distracting myself today by wondering what kind of music everyone runs to? Seems to make a real difference to my ability to keep going! I'm better with something very loud - Meatloaf is bizarrely becoming a favourite... Ahem. What do other people listen to?! Can't be as bad as my current musical cravings blush grin

flashnorman Thu 26-Jun-14 19:05:57

Minstrel, Spooky & Lady, I took your advice and went out tonight to start the repeat of w7. I slowed it right down & kept my pace pretty much
the same throughout. By the end I actually felt like I could go on for longer!! Ha! Feeling chuffed with myself now.

Thanks for the tips smile

Ladyflip Thu 26-Jun-14 19:46:13

Well done flash! grin

Best track I run to? Swords of a Thousand Men, Tenpole Tudor. smile

DottyDot Thu 26-Jun-14 21:23:47

I need to make a shouty playlist for running!

spookyskeleton Thu 26-Jun-14 21:28:10

flash well done smile

sunshine the plan is to leave a day in between but I am sure, particularly in the early runs, it really won't make much difference.

Mmm running music - my list is quite diverse (Rihanna, Chesney Hawkes blush , Fall Out Boy, some 80's tunes to name a few). I have discovered that Wake Me Up Before You Go Go is the perfect pace for me - whenever that comes on, my feet naturally fall into the beat grin

Minstrelsaremarvellous Thu 26-Jun-14 21:44:33

Flash - well done, how do you feel? I use Top 100 pop songs on Spotify. So it changes. The most vacuous song, Selfie, actually makes me run faster!

flashnorman Thu 26-Jun-14 22:23:06

Thanks guys! I feel great & am looking forward to the next run now.

My running playlist is really varied too, I have some 1D (?), paolo nutini, Gary Barlow, even Pink! As long as it's upbeat I find it's good for running. Sometimes a song comes on & I feel like breaking into a dance....then I remember I'm on the street & there are other people about, my dancing should be saved for the privacy of my own home!

I redid w3r3 and it was ok smile everyone in my house has the cold and I was practically coughing up a lung by the end. Think I'm going to take a few days off repeat w3 then onto w4. Might struggle for time as then it'll be the first full week of the holidays and dd has an overnight stay in hospital better only be 1night last time she had an overnight we ended up in for 2 weeks shock
Glad everyone else is progressing so well it gives me hope that I'll get there and thanks to whoever mentioned spotify I downloaded the app before my run tonight it's fab.

MooseyMouse Sat 28-Jun-14 04:55:19

Whatsthatnoise sounds like a good plan. Hope your daughter is ok.

Flashnorman -you're nearly through the programme -not surprised you're proud!

Dotty You done w4r3 yet? I found w5r1 easier than w4.

Sunshine well done for starting. How's it going?

I did w5r1 yesterday (3 x 5mins) and it was fine. I'm going to show off now because I'm so bloody stunned that I'm getting fitter but, I kept going for 2 mins after the end!!!! Get me!!!

Of course I'm in the dreaded week five so the next run is 2x8 mins and then it's 20 minutes no stopping... WTF???

Hi to everyone else.

DottyDot Sat 28-Jun-14 06:55:03

Well I should be doing W4R3 today but we're off to our friends for the weekend to eat and drink as much as we can for 24 hours so I'm definitely going tomorrow when we get home!

I don't understand Spotify because I'm very old but I'll try and 'find' it to see what it's all about grin

spookyskeleton Sat 28-Jun-14 11:37:11

What is this Spotify that you are all talking about and how does it work??

Well done everyone thanks

I have not got far with my 10k training as life has got in the way so am starting to panic a bit confused Went out today with the new C25k group - we did W2R1 and it is lovely to hear them all saying how proud they are of themselves as no-one thinks they can do it but they all do. My group leader made me run at the front as I am allegedly a 'fast' runner and I was literally sprinting the 90 seconds (or that is what it felt like grin ). But, I could barely jog for 90 seconds 3 months ago so I am amazed at how far I have come.

SunshineofRay Sat 28-Jun-14 13:25:07

moosey it's going better than I expected thank you for asking
Did r3 yesterday and i got though it, even managed to sprint for the last 60 seconds smile
Quite looking forward to w2 which I'll start on Monday

hellyd Sat 28-Jun-14 15:17:55

Thanks guys, I managed a full w3 run, very slow I think I was overtaken by a snail at one point but I did it, I am so pleased. Will do again on Monday ��

SmallBee Sat 28-Jun-14 18:58:47

Well done everyone who ran today. Spooky it's gear to hear how quickly you've progressed.

Just finished my last week 1 run but this time did it without DD in her buggy-it is SO MUCH easier. It made me really confident that if I can do it with her then I'm doing well. Although will now try and get one of my runs in on a weekend so I can have an 'easy' one each week.

BetterWithCheese Sat 28-Jun-14 19:23:34

Hi, can I join? I'm partway through week 2. I had my second baby six months ago and I'm trying to get back in shape/lose weight and I've always found running the best way to do it. I've suffered with plantar fasciitis in the past and have a mild prolapse so I'm going to have to keep an eye on things but you can't beat running for convenience so I'm giving it another go.

kernowgal Sat 28-Jun-14 20:57:35

Also joining in! Just bought some new running shoes as my old pair are 10 years old blush

I've downloaded some podcasts (not the NHS ones as I didn't like the music) to get me started, but would welcome suggestions of others that have the walk/run timings as I will need those at the start.

Starting tomorrow evening, hoping to run Sunday/Tuesday/Thursday each week as it suits my commitments. Got lots of easy and safe (and flat!) running places nearby so am quite looking forward to it!

spookyskeleton Sat 28-Jun-14 21:07:40

Welcome to the newbies smile

First week is 5 min warm up walk, then 60 secs jogging running followed by 90 secs walking. Repeat that 8 times and then finish with a 5 mind cool down walk and stretches. That is all there is to week 1!

It has suddenly dawned on me that my last few runs have been good and I haven't had to think about my breathing once shock maybe I have turned a corner in my constant battle with my breath hmm

YellowStripe Sat 28-Jun-14 22:16:00

Newbie here spooky - finally got my new trainers and have done w1r1 - got a feeling I didn't stretch enough afterwards though, and my shins are a bit ouchy. Hoping it's not shin splints.

I may have cut some of the jogs a few seconds short ..... but that's ok .... I will probably end up doing each week twice I think. I'm not too overweight despite being on 3 weight-gain inducing meds but just desperately unfit.

Can I ask other new-ish runners if you took a while to find your running style?

It does take a while to find a comfy style for you, but I wouldn't bank on having to repeat weeks if it's just run 1 you've done. I'm doing W3R2 tomorrow, and every week I've started the week's runs gasping and saying it'll never happen, but guess what? It does!

Just for comparison's sake, I'm about 5 or 6 stone overweight and asthmatic, and until I started this programme I'd never run, even as a child. My asthma is exercise induced and wasn't diagnosed until I was 27.

What I'm trying to say is that if I can do it, anyone can. grin

SunshineofRay Sun 29-Jun-14 06:58:45

yellow I've read somewhere that pain in our shins can just be a build up of Lactic acid because of lack of exercise, so you will feel some aches but as long as you rest inbetween and try to ice it after the run
My shins have been uncomfortable during my runs but fine a few hours after

flashnorman Sun 29-Jun-14 09:58:16

Hi yellow, when I started this I thought I had shin splints, my shins were sore for hours afterwards. Now after 7 weeks I don't get any pain in them at all. I think it was just because I was so unfit!

I'm going to do w8r1 later, 28 mins non stop......aaaaarrrrgggghhhh!

YellowStripe Sun 29-Jun-14 10:11:49

Thanks for the reassurance! Shins not too bad this morning - I slathered Voltarol on them last night, and will have ice packs ready for the next run.

I have wondered about exercise induced asthma too - I kind of can't believe I'm THAT unfit. I only do an hour of martial arts once a week, but feel as though i struggle to fill my lungs after a few minutes sparring. Will look into it.

Went out to do W3R2 this morning. Still struggled a bit. It was wet and windy, so not particularly pleasant. I'm thinking I might have some sort of psychological "thing". After the first 90 sec run, I'm panting and don't truly get my breath back before the 3 minute run starts. Then I struggle doing the 3 min run. Still don't quite get breath back during the 3 min walk, then it's time to repeat it all. However.... After the last 3 min run, my breathing calms down really quickly. I'm wondering if that's because I know there's no more running to do so I relax. confused Any armchair psychologists out there?

Tanacot Sun 29-Jun-14 14:38:53

8tracks is good for workout music, though why everybody on the mix covers has apparently forgotten their PE kit and is being made to run in their pants, I don't know. grin

MooseyMouse Sun 29-Jun-14 17:39:04

Hi all

chameleon I'm sure there's a phychological element. I find myself getting "stressed" about the time I still have to go. I suppose our confidence will build along with our muscles.

Well I've just done w5r2 which means that it's THE BIG ONE next... Eeeeek. Will report back afterwards.

DottyDot Sun 29-Jun-14 17:41:31

chameleon I'm the same about running for 5 minutes - I'm sure it's psychological because once I've done the 5 minute runs and know it's more or less over, I'm absolutely fine and could probably do it again, but while I'm doing it I'm panicking and stressing I can't do it...

Just back from W4R3 and round it really hard. Just about got through it but really had to slow down for the last 5 minute run sad

But we're just back from a lovely relaxing weekend, having eaten and drank far too much, so I'm putting it down to just feeling all full and heavy!

So, on to W5R1 on Tuesday and am at home tomorrow so might have a go at shredding to get back on track grin

ooh and I've discovered Spotify and still don't quite understand it but can't believe all that music is out there!! Have created a new running playlist and have downloaded a couple that were already there. Ridiculously excited about this grin

spookyskeleton Sun 29-Jun-14 18:13:23

Come on somebody, tell me about Spotify?? is it an app? what do you do with it?

DottyDot Sun 29-Jun-14 18:20:51

Right. I don't know much 'cos I've only just discovered it but yes, it's an app - I've downloaded it from the app store and it's on my iphone. It's got tons and tons of playlists that people have created and then shared (I think) and you can either download their playlists, or search for individual songs on there and create your own!

That's all I know - there are 1,000's of songs on it and as far as I can tell, it's all free grin

It's a bit bizarre that it's all free and I haven't tried to upload stuff from my phone to the PC so I don't know if it's possible to then transfer stuff from my phone to my itunes library for example, but it's free music and on my phone so for the moment that's good enough...!

kernowgal Sun 29-Jun-14 18:56:49

Back from W1R1. Just about managed it but the last couple of reps were really tiring and I struggled. Quite enjoyed it though, and am reassured by you all talking about tight shins and taking a while to find your running style. I deliberately tried to run using the front half of my foot (I usually heel strike) and it definitely felt better, though it used muscles that have lain dormant for years... Didn't feel quite as much of a plonker as I thought I would, either.

kernowgal Sun 29-Jun-14 18:57:33

Also I find it really hard to jog slowly! Does that come with practice?

lovelidl Sun 29-Jun-14 19:19:01

Can I come in?

Just finished W5R2 - felt like a 'runner' at last!

Haven't done any exercise since PE at school, which wasn't yesterday so am feeling a tad proud of myself smile

Not looking forward to the next one however!

MooseyMouse Sun 29-Jun-14 19:54:31

lovelidl We're at exactly the same stage. Good luck!

lovelidl Sun 29-Jun-14 20:09:22

You too Moosey!

Do you always leave a day between runs? I have done some back to back, itching to try the 'big one' tomorrow but guessing it would be more sensible to wait until Tuesday.

MooseyMouse Sun 29-Jun-14 20:30:35

Lovelidl Ha ha ha. I feel exactly the same. I should wait but I've got the day off tomorrow so I bet I try. I sort of want to get it over with.

Let me know what you do.

YellowStripe Sun 29-Jun-14 20:38:49

kernowgal - I don't think there's a set speed for jogging?

I tried various ways of 'landing' - but found if I lifted my leg kind of more out to the side, it hurt my shins less, iyswim. I am so NOT a natural runner!

I walked ds to the park today instead of driving, to loosen my muscles, then it will be w1r2 tomorrow. I can do this!!

kernowgal Sun 29-Jun-14 21:07:42

Yellow I don't seem to be able to do anything but run! A girl was jogging on the opposite side of the road and so I tried to run like she was but it was hopeless. I was reminded of the scene in Friends where Phoebe goes running in the park...

lovelidl Sun 29-Jun-14 21:32:20

If I run tomorrow it will either be at 6am or 6pm....very tempted!

Enjoy your day off...and your run Moosey! wink

skuntoo Sun 29-Jun-14 21:42:47

Hello to everyone on the new thread. I'm feeling really pleased with myself I have completed C25K. If someone told me 9 wks ago I would be running for 30 mins and managing 3k I would of laughed lol.
I think ill keep doing wk 9 until I get my new phone and getting further. Has anyone started the next podcast if so how are you finding it??

spookyskeleton Sun 29-Jun-14 21:59:39

kernow dont worry about your running style - just do whatever comes naturally smile

MooseyMouse Mon 30-Jun-14 05:24:44

Skuntoo Congratulations!!!!

spookyskeleton Mon 30-Jun-14 07:12:38

skuntoo I started the Bridge 2 10k programme. I did week 1 and really enjoyed it but have decided to accelerate to week 4 as I have signed up for a 10k in 3 weeks. It takes you back to running and walking so today i will be running for 18 minutes and then walking for 1 minute and you do it 3 times. Not sure if i will manage it but am going to try!

flowerpowergirl Mon 30-Jun-14 07:32:46

Hi all can I join this thread? I've tried the couch to 5k several times but somehow don't manage to keep it going. I really want to do it, get fit and lose a bit of weight but I can't find the sticking power. Last time I got to W4R1 which was really hard but I did it. Then I was 'too busy' for weeks. Am now on holiday with no trainers so can't start again for a couple of weeks. Must push myself. Please be my running buddies and keep me going!!

flowerpowergirl Mon 30-Jun-14 08:01:35

W4 not W4R1. Getting ahead of myself!

DottyDot Mon 30-Jun-14 08:48:31

Hi flowerpower I've always struggled to find any motivation when it comes to diet and exercise too... the thing that's making a difference for me this time round is thinking of it as being in training (for a wedding I'm going to in the autumn and a holiday abroad in October), rather than just having to do it because I'm fat and unfit (which is also true, obviously!) It's turned it into something more positive in my head, if that makes sense?

Pressing on with W5R1 tonight and hoping to push through the 5 minute barrier in my mind..!

SmallBee Mon 30-Jun-14 17:00:03

Hi Flowerpower! Welcome & good luck. Are you starting from W1R1 again?
I've just finished W1 but I couldn't go out for my run today as it's chucking it down. I decided to do my W1R3 again on my WiiFit instead just so I've done something today. DD was very bemused watching me jog in place. Does anyone else use WiiFit?confused

DottyDot Mon 30-Jun-14 17:26:27

oooh - I'd forgotten I've got that! blush Yes I used to use it a couple of years ago - the jogging, cycling and step. It was doing that that gave me the confidence to start cycling to work - might dig it out again and have a go!

flowerpowergirl Mon 30-Jun-14 17:33:04

Thanks small bee and dotty. I think I will go back to w3 and see how I get on. Maybe do 2 instead of 3 and then move to w4. Don't do wii fit but would like another fitness type podcast or app to do at home. Any recommendations?

lovelidl Mon 30-Jun-14 18:16:26

Did my first non stop 20 min run this morning smile

How did you get on Moosey?

allmixedupreally Mon 30-Jun-14 19:09:28

Hi Can I ask which app you are all using (iphone) as there are so many. I hope to start on Wednesday. Yesterday I bought my armband phone holder grin

lovelidl Mon 30-Jun-14 19:25:54

I'm using the Zen Labs C25K - purely because it syncs with MFP - it is also free and you can listen to your own music.

DottyDot Mon 30-Jun-14 19:43:00

Ooh well done lovelidl! I'm 2 runs away from that but can't imagine doing it at all yet..!

I use the NHS choices app - Laura (the voice) is very encouraging and you can play your own music in the background.

Just done W5R1 and it went really well! So glad I went even though I'd been yesterday, because yesterday was so bad and I was starting to think about giving up. So today was good - ran quickly (for me!) for all three 5 minute runs.

Definitely having a rest day tomorrow - roll on Wednesday..!

I have just done my first non-stop 5k run in about 15 yrs. Using Zombie run 5k training and I managed 5k in 34 mins. Back at the beginning of April I could barely jog for 30 secs. Feeling good now! grin

DottyDot Mon 30-Jun-14 20:46:20

Woohoo kitey! Fantastic - like hearing about people that have made it through..! grin

FeliciaHardy Mon 30-Jun-14 21:00:15

Finally got out running today after only one run in the past 2 months, I've had end of uni coursework and the most horrendous hayfever for years and just generally feeling completely run down, but still gutted at how easily I've talked myself out of going for a run.

I had got up to W7R3 but took it back to W5R1 and found it fine. I was worried I'd end up all the way back at W1, which would have been the 3rd time I'd had to restart! I am determined to finish this time!

Been catching up with posts, well done to those that have completed C25k (a lot faster than I've managed it!), congrats to those that have competed in races, stick at it to those struggling (I repeated week 4 about 3 times and then sailed through week 5) and welcome to newbies!

FeliciaHardy Mon 30-Jun-14 21:01:55

A question to those with exercise induced asthma, I've been a bit worried about this for a while but worried if Dr will laugh at me going in at age 35 and saying I think I have asthma. It's the main reason I haven't ran since school as I never managed a run at school unless it was a short distance sprint. I once collapsed in tears near the end of a cross country race when I was 12/13 unable to take a breath, teacher was very unsympathetic and just told me to sit down until I got breath back (she was asthmatic herself so thought it must not be same thing). But since I've been doing C25k toward end of run I get wheezy and then when I finish it gets worse and I feel like I need to cough to clear my airways and wheeze for up to an hour even though I feel fine and not out of breath. Not sure if just unfit or something to be really worried about confused

Inkspellme Mon 30-Jun-14 21:04:48

great to see so many people doing so well. I have reached the start of week 5 but am repeating week 4 as my dd needs to and I don't want to progress without her. A big part of me is just itching to get to week 5 purely to get over the psychological barrier of running for twenty minutes. I may not be so enthusiastic when it comes to actually doing it!

DottyDot Mon 30-Jun-14 21:18:00

Inkspell was just going to post to ask how you're doing - I wanted you to have run the 8 minutes in W5R2 before me to tell me what it's like...!

I know right now I can't run for 20 minutes so I'm not sure how it's going to magically happen after the next run, but we'll see... hmm

lovelidl Mon 30-Jun-14 21:21:29

I couldn't have imagined doing it 2 runs ago either Dotty - but I did and you will too!

skuntoo Mon 30-Jun-14 21:24:53

Well done lovelidl how did it feel?

Thanks spookyskeleton I might have a look at that app because a could do that on Sundays as not so tight on time although im already fretting about school hols as I run when I don't have the children gonna have to smile sweetly at teenage DD as see if she will watch them while im running in the morning grin

skuntoo Mon 30-Jun-14 21:34:23

Sorry my computer slow didn't see other messages blush
wow kitey that's amazing im only managing 3k in 30 mins at the moment how long did it take you to get to 5k???

thanks. it was an 8 wk programme but I started at beginning of April and took a couple of weeks off after I sprained my ankle (the one I broke last year - ouch!).

dizzyday07 Mon 30-Jun-14 22:27:50

Felicia - I have a friend who has had to give up the programme as she has developed asthma. We live in a rural area surrounded by arable fields!
Dotty - I didn't know how I was going to run for 20mins either but it wasn't as bad as I had anticipated

Didn't get out on Friday as the Heavens opened just as I was about to step out through the door and then we were away for the weekend - but I'm going to go out tomorrow morning.

Need to get DD back on track, so will probably go back to W5 with her and then stay on 30mins running separately myself

FeliciaHardy - definitely see your GP. As I've said before, I was 27 before anyone mentioned asthma to me. If your doctor laughs, you need a different doctor! Honestly, the first puffs of Salbutamol were a revelation for me! grin

LaughingM Mon 30-Jun-14 22:47:42

Well done everyone - some great progress here!!

I haven't been running for a week due to a stomach bug (did try once but had to run very quickly in the direction of the park toilets blush) so posting here to make myself go out tomorrow! I should be doing w6 r2 but will see how it goes… may go back a few runs as it's been a while.

Inkspellme Mon 30-Jun-14 22:50:19

I think I am just developing faith in the program. The 5 min runs are much easier this week. I was joking around and doing saturday night fever moves during the run with my dd. (def showing my age here!). Really feeling ready for the next step but will have to wait a week to progress. I am hoping that it gives me an edge on week 5.

was thinking of you too Dotty. you've overtaken me now!

SmallBee Mon 30-Jun-14 22:52:52

Felicia- definitely see your GP. When I was about 25 I thought I had develop asthma but my GP didn't believe me. My little brother has it so I knew what it looked liked & I didn't budge. Turns out I was right.
If your GP doesn't believe you ask them to give you a peak flow metre. Record your breaths for two weeks twice daily & go back with the results. That's what convinced my GP.
Good luckthanks

MooseyMouse Tue 01-Jul-14 02:08:48

Stop press.... stop press... Stop press....

I did my first 20 minute run today!!!!!!!!

lovelidl it's a miracle. Well done on yours. :-)

lovelidl Tue 01-Jul-14 05:30:26

Yay! Well done Moosey! gringringrin

DottyDot Tue 01-Jul-14 08:05:15

grin Moosey!! Well done!

DottyDot Tue 01-Jul-14 08:05:55

Inkspell - not for long - I seem to be being very social over the next couple of weeks, which is not like me at all and will bugger up my gym days...!

Everyone is progressing so well. I have repeated W3 over last week and I am planning to do W4R1 tonight. wish me luck smile

DottyDot Tue 01-Jul-14 11:27:39

good luck whatsthat! I've found week 4 the hardest so far, just in terms of psychologically getting through 5 minutes running, but having done that 3 times and now W5R1, it's becoming slightly more do-able! You can do it - just keep going..! grin

FeliciaHardy Tue 01-Jul-14 14:38:46

I best go to Doctos then! Thanks for feedback everyone I thought I might just be being overdramatic but my DS has asthma and the wheezing and coughing are the symptoms he has so it has been playing on my mind a bit.

funambulist Tue 01-Jul-14 17:48:15

Hello all, I've been putting off getting fit for ages, but today did W1R1 of C25K.

It wasn't too bad, although I did find myself looking at the ap a lot to see how much longer I had to go.

If I don't feel too achy tomorrow I think that I might do W1R2. I'm unfit but I do try and walk and cycle regularly (not to the extent that I'm out of breath though, so not pushing myself there at all) and I'd like to get to the point when I can see an improvement in my fitness sooner rather than later. At the moment I can't imagine being able to run for 30 minutes. I'm not sure that I've ever been able to do that.

flashnorman Tue 01-Jul-14 19:18:46

I've done w8r2 & got on great, managed to keep going the whole 28 mins! I'm really pleased with myself. The only thing bugging me now is I'm doing weightwatchers & my weight has plateaued. I've stayed the same 3 wks in a row, despite doing more exercise than ever before.

funambulist Tue 01-Jul-14 19:53:05

Well done flashnorman, running for 28 minutes straight. I'm really impressed. Just doing 60 seconds was taking it out of me today. If you don't mind me asking how difficult did you find the programme when you started and how long has it taken you to get to w8r2?

The weight thing is odd. I suppose staying the same is better than getting heavier. I wonder if it's plateaued because you have more muscle and less fat. Muscle is heavier than fat. Maybe waist measurement would be a better guide.

I did it W4R1 complete grin can't quite believe I managed to run for 5 mins a few weeks ago I struggled with 60seconds.
I'm off work this week so think that has probably helped, going to sit down with a celebratory wine

lovelidl Tue 01-Jul-14 20:20:59

We'll done Flash! Hopefully I will be able to do the same in a few weeks.

Anyone who is having doubts about improving....

I repeated the solid 20 min run tonight - just for fun! Now there is a sentence I never ever thought I would write 6 weeks ago. Or even last week come to think of it!

Bloody hot though - even in Scotland for a change!

angryangryangry <<< my face!

kernowgal Tue 01-Jul-14 20:40:01

Just done W1R2, and I actually enjoyed it. For a bit. I stupidly chose to run along a bit of road that has a sharp downhill and uphill bit, and so running uphill on the way back was really hard.

My ankles are really sore though. Anyone else got this? Nowhere else hurts!

YellowStripe Tue 01-Jul-14 20:58:36

I did w1r2 yesterday and struggled after the first two runs. I started dropping 10 secs off the remaining runs but stopped before the end. Was totally and horribly knackered last night afterwards. I really REALLY want to be able to run, but it's not coming naturally. How can it be such a good programme if I can't even manage to jog for 60 seconds? hmm

lovelidl Tue 01-Jul-14 21:19:20

Yellow - repeat, repeat, repeat until you can do it and then move on. Just push yourself to go a little further each time.

I found I repeated days more in the earlier weeks before it all seemed to come together.

MooseyMouse Tue 01-Jul-14 21:41:04

yellow It really will work so don't give up. The hardest thing is starting. Just keep trying every other day. I found that my fitness would suddenly take a leap forward after a day off and what was impossible becomes doable. Don't give up!

yellow I have done w1 and w3 twice sometimes you have to repeat. I have never done anything resembling proper exercise in my life but somehow managed to complete w4r1 tonight. YOU CAN DO IT <<waves pom poms>> grin

DottyDot Tue 01-Jul-14 21:42:59

yellow keep going and definitely repeat runs if you need to. you'll be able to do it, honest. I felt terrible after a couple of week 4 runs and really had to slow down at the end of each run - virtually stopped and felt really bloody rubbish, but somehow I've made it to week 5. We can do this!

flashnorman Tue 01-Jul-14 22:10:22

Fun, I started on 23rd May, so I've done it over 5.5wks. I'm doing 4/5 runs per week. My fitness levels before I started this were practically zero. I was doing no exercise at all. I've been amazed by how I've got thru it. My brother is a runner & has kept me motivated, when I would say I'm never gonna be able to run for 5 mins straight he would say: it's mind over matter, just stay focused on what's in front of you & everytime you think of stopping just tell yourself you can do more. I've had some great tips on here too, one of the best was to shorten my stride.

I guess I just need to be a lot stricter with my diet, either way I won't stop running, I love it now grin

LaughingM Tue 01-Jul-14 22:38:04

yellow I second what everyone else has said - just keep going until you can do it, you will get there! It has taken me about 9 weeks to actually get to week six because I needed to do each week about 4/5 times to really feel able to move on. I do feel a bit jealous of runners like flash who have whizzed through it - but a huge well done! At the end of the day, it's the doing it that counts - not how long it takes or how hard it is. Well, that's what I tell myself anyway grin.

Repeated w6r1 today - should have been run 2, but it's been a while and I was doing quite a hilly route, but one which I could co-ordinate the hills and the walking sections! That's not cheating is it?!

Inkspellme Wed 02-Jul-14 07:27:29


halfway through my repeat of week 4. I fell asleep on the couch last night - before the run not after! still managed to get my mojo together enough to do the run. Once I got going it was ok and I'm very glad I bothered.

Inkspellme Wed 02-Jul-14 07:31:28

Flash - really impressed with your progress. You are what I would like to be on the programme!

yellow - keeo going. I struggled just a few weeks ago to do the first couple of weeks running. every run you do makes a difference at this stage so repeat runs and you will get there. it feels fantastic to make progress - just wait and see!

DottyDot Wed 02-Jul-14 08:34:08

I'm going to attempt W5R2 later today. GULP. Feeling OK-ish about it but not looking forward to 8 minutes of running...! I'm definitely better if I don't look at the app - the second I glance at it and realise I've still got x minutes to go, my breathing goes all over the place and I feel panicky. The runs where I haven't looked have been much better - mustn't look!

funambulist Wed 02-Jul-14 09:19:57

Ok. Advice needed. (Feel a bit pathetic.)

I did w1r1 yesterday. Felt fine. This morning my muscles really ache. So, should I go ahead and do w1r2 today or rest a day? Seems a bit ridiculous to rest after what was fairly minimal exercise and I'm keen to move on and get fit, but will I feel even worse tomorrow if I run/walk now?

If I rest for a day then I suspect I will still feel achy the tomorrow, so will have to do w1r2 with aching muscles anyway, so should I just do it today?

addictedtosugar Wed 02-Jul-14 11:48:46

I'd rest, Fun

The thing that really helped me was some simple stretches after I'd finished. Maybe you could go for a walk today, warm your muscles up, and then stretch, ready for tomorrow?

I know others think differently, but in the early days, I wouldn't do more than every other day - so 3-4 times a week. Some people have been doing the shread, or other excerise on the days off. I suffered when i tried to C25k, swim, C25k in the early days.

YellowStripe Wed 02-Jul-14 11:49:29

Oh fellow runners, thank you <sniff> I was feeling rather sorry for myself and expecting instantaneous results I suppose. Thank you for the pom pom waving smile

Fun - rest day!

spookyskeleton Wed 02-Jul-14 13:07:12

Hi, welcome to the newbies smile this thread is growing which is fab.

Fun yes, definitely rest day. The plan is not designed to be done on consecutive days to ensure you are not injured and have the necessary recovery time so always leave at least 1 rest day in between. Did you stretch after the run? If not, then make sure you do (calf, hamstring and thigh stretches are a must).

Yellow totally agree with the others, repeat the runs if necessary and don't try and rush through the programme, you will get there whether it takes you 9 weeks or 15 weeks smile

Well done to those who have run for 20 minutes - great feeling isn't it?

Right, my 10k training is not going well at all - don't seem to be able to get out very often and with the helping out at the new C25k running group twice a week, time is limited sad Think I am just going to have to run as far as I can on the day and then walk the rest which is not what I wanted to do but I have less than 3 weeks sad

SmallBee Wed 02-Jul-14 13:12:18

Fun- you are where I was last week. I recommend the rest day 100%. By the third run my aches had gone & you can always do something else on the rest days. I take my DD for a walk usually.

Yellow I did my W1R3 on Saturday & it amazed me how much easier I found it, it does get better! Although I did W2R1 yesterday and on my last two runs I didn't make it to 90 secs. But hopefully tomorrow I will!

funambulist Wed 02-Jul-14 13:18:52

Thanks so much for all the advice and reassurance. I'm having a rest day. Off to buy some proper running shoes so I'm ready for w1r2 tomorrow.

I didn't stretch afterwards. Just did the warm down walk then collapsed onto the park bench. I'll have a look on-line to see how to do calf, hamstring and thigh stretches and will make sure I do them after tomorrow's run.

DottyDot Wed 02-Jul-14 14:07:03

spooky I bet you'll be great and so what if you have to walk a bit - you're doing it and that's what counts!

I got chatting to someone at work today who had done a 12 mile run this morning before coming into work - she started running via the C25K programme 2 years ago..! Clearly bonkers though, obviously... grin. I felt a bit of a wuss confessing my worry about having to run for 8 minutes today... blush

lovelidl Wed 02-Jul-14 16:48:45

Me too Dotty. Was boasting about my 20 min run and work colleague casually mentions she did 11 miles at the weekend blush

Just back from W6R1 not too bad at all - although I have got my first blister <wail>

Maybe time to ditch my (at least) 10 year old trainers and buy a new pair...any suggestions?

Good luck everyone running tonight smile

Lovelidl - get a gait analysis before buying any trainers. It depends on whether you're neutral, overpronate or supinate (whether your foot rolls inwards, outwards or not at all) as to what trainers are best for you. I'm fat with extreme over pronation due to flat feet so got maximum cushioning and maximum support.

spookyskeleton Wed 02-Jul-14 18:02:02

I agree, if you are serious about running and need new trainers then definitely get a gait analysis done so you can get trainers that will protect and support your ankle smile

DottyDot Wed 02-Jul-14 18:07:52

Yay just did W5R2 and it was actually OK! Tried to get into a positive mindset about just keeping going for 8 minutes and not panicking and it seemed to work (apart fromy usual last minute of the last run wobble where I had to sloooow down...!).

Really pleased but bricking it now for the 20 minute run which will be on Saturday for me as I still don't see how I can possibly do it. GULP.

flashnorman Wed 02-Jul-14 18:35:16

Well done dotty! Honestly you will be able to do the 20mins, you've worked your way up to it, just try to keep your pace the same throughout & focus on what's in front of you.

MooseyMouse Wed 02-Jul-14 19:18:48

Dotty you will do it. Just go slowly! Good luck.

addictedtosugar Wed 02-Jul-14 20:35:13

Dotty for me, the first 5-7 mins are the worst, and then everything seems to settle down. So actually the running, stopping, running stopping for me is harder than just keeping going.
Agree with those saying start really slowly. Its easier to go faster when your feeling good near the end than to try and judge how your going to feel later.

Spooky any chance of using the C25K group as a warm up, and then running for 30 solid mins afterwards? It would up the total cardio?

I've recently done a couple of 8km, after not going over 6, and took it really slow (7 mins per km, as opposed to 6.10 or 6.20 when doing 5km), but felt really good at the end, and suspect an extra 2km would have been doable.

Good luck with the 10km - I think the atmosphere may also keep you going.

I did a W3 run today for fun even thpugh it should have been rest day! getting the buggrin
dotty you are my inspiration you can do it <<waves pom poms again>>

spookyskeleton Wed 02-Jul-14 21:26:53

addicted the plan was to run after the running group but life has got in the way and i am struggling to do that. I ran 7k once with support from my friend which was difficult so not sure where the other 3k is going to come from hmm but as a colleague said today, it is only another couple of miles grin

I was doing the Bridge to 10k app which i think would work if i had more time but i think i am just going to have to add 1k to each run that i can do.

dotty just take it steady and you will do it smile try and distract yourself, maybe set yourself a playlist that totals 20 minutes and just run till the music stops?

dizzyday07 Thu 03-Jul-14 02:36:59

After not being able to get out for about 10 days, I decided that 1pm in the blazing sun after a breakfast of Pringles and Liquorice Allsorts was the ideal time to go for a run! blush

W8R2 completed. I decided to take my cross country route which involves a long slow incline at half way. I didn't expect to run as far as I did over the 28 mins so had to finish with a run up the steep hill out of an underpass. My legs were certainly wobbly during the warm down walk!

My speed seems to be consistently 1km in 10 mins.

Dotty - I too never thought I would last the 20 minutes but you WILL. Just keep at a steady pace and it will be over before you know it! I have realised that each song/track on the NHS podcast seems to be about 2.5mins long, so for the 20 mins, "Laura" will pop into your ear at @5mins (2 tracks), half way (another 2), 5 mins to go (another 2) and then with a minute to go (another 1.5). You will feel great finishing that last 60 seconds.

DottyDot Thu 03-Jul-14 05:25:03

I'm loving having the running bug grin

Have decided that if I make the 20 minute run on Saturday, I'm going to venture outside the gym and do some of my future weeks' runs OUTSIDE...! Think I need to give it a go as dp and I are going to have a go at a park run in august when (in theory) we'll have got to week 9. I know this will sound silly, but I'm worried about keeping a rhythm going when there are things like crossing roads to tackle so I think I'll just go round and round our very small local park at first..! grin

DottyDot Thu 03-Jul-14 05:26:45

Aww and thanks all for the encouragement - I love these threads - often find myself thinking of everyone on here as I'm turning puce on the running machine...! grin

kernowgal Thu 03-Jul-14 20:14:45

Oooof. Tonight was difficult. Left it quite late as it was so hot, and I've been out working in the sun all day so am probably quite dehydrated too. My lower leg started hurting at the first run, probably through not doing enough stretching before and after on the first two runs. I had to give up after the fifth run as it was hurting too much.

Lesson learned. Going to have a few days off and then try again next week. Also going to look at some running videos because I'm not convinced I am running correctly.

I am on holiday and contemplating a run tomorrow morning shock I am scared to stop cos it was so much effort getting to my 5k on Mon night.

Inkspellme Fri 04-Jul-14 06:59:39

Finished the repeat of week 4 last night. now I am looking forward to at last beginning week 5. My dd is not very confident of doing w5 but I think we need to move on.

dotty - dying to know how that 20 min run goes for you!

Inkspellme Fri 04-Jul-14 07:00:45

kernowgal - everyone has bad run days. try again and it will be better!

DottyDot Fri 04-Jul-14 08:17:49

inkspell will be doing it tomorrow....! Panicking slightly because I will have had 2 rest days due to being out and about tonight and last night, but will get to the gym on Saturday morning and at least will be fully rested and ready to give it a go grin

Am slightly confused that although I'm doing tons more exercise than I ever have and am eating less and drinking more water, I don't look waif-like yet... I've lost about half a stone since starting but it doesn't feel enough for all the effort I'm putting in <impatient> grin

Ladyflip Fri 04-Jul-14 09:35:24

w9r2 finished here; I'm still red in the face and I finished running 2.5 hours ago! It's going really well for me now, and I'm loving the early morning runs when very few others are out of bed. I'm not sure I'll feel the same about a 6am start in January!

Keep going kernowgal, it's taken me months rather than weeks but I really feel I can do it now.

Good luck for tomorrow DottyDot; as for the weight thing, I still haven't lost any (and I'm very overweight) but I console myself that I must be fitter and several people have said I look thinner, so that must be a good thing.

I tried w4r2 yesterday but I had to stop half way because of cramp in my calf sad I had taken dd swimming yesterday morning and got cramp in the pool so it was probably a bad idea attempting to run.
I'm going to try another W4 run in the morning, then I'm going to a wedding so will undo all my hard workgrin
On the plus side I have lost 10pounds. grin

DottyDot Fri 04-Jul-14 10:26:11

I get cramp swimming too! Not had it running yet - probably not going fast enough grin

that's a fantastic weight loss - congratulations! I'm trying to at least change shape for a wedding I'm going to in September and then our first big holiday abroad in October - would love to look a bit fitter at least - of course will be running 5Ks in 30 minutes by then... hmm grin

SmallBee Fri 04-Jul-14 19:25:28

W2R2 done! I've been trying to find time this week & finally ran out of excuses. I can feel myself already wanting to quit & I'm feeling it so hard to stay motivated. Even though it's only half an hour out of my day! It's crazy. But at least posting here helps me stay motivated.
I'm away at the weekend for a boozy foody thing, so contemplating a run tomorrow morning or Sunday evening when I get back. Not sure what is best!

flashnorman Fri 04-Jul-14 20:39:14

Wk9d1 done tonight! Struggling to get my head round the fact I ran for 30mins! It was raining when I went out, not too heavy, but a nice gentle rain & it kept me lovely and cool. I really enjoyed it smile

Yay, well done Flashnorman! 30 minutes running is awesome. How far did it take you, do you know?

Tanacot Sat 05-Jul-14 07:49:56

Coming back in to say I might have answered my own question about the leg pain/running too quickly problem and apparently it's not that uncommon so I'll put what I've learnt here for anyone else with the same. (I buttonholed a physio I know, v handy.)

I don't drive so I've always ridden my bike around and have to do a lot of heavy lifting so I'm muscly for a woman, with pretty strong quads from the bike but weak glutes and hams. I also sit down a lot (computer job) and have an anterior pelvic tilt (big sticky-out bum). So I'm unbalanced already.

Running speed is determined by pace (how many steps) and power (how much force against the ground) so faster runners don't necessarily take more steps but stronger steps. My strong quads are putting too much uncontrolled force into the ground which is why I can't slow down and why my legs hurt -- the muscles that I don't really stress cycling or swimming are being creamed trying to keep up. And the answer is to do loads of bum and hip exercises, apparently, which I wouldn't have guessed cause those aren't hurting.

Anyway, just in case that helps anyone.

DottyDot Sat 05-Jul-14 08:12:29

tanacot that's really interesting! I sadly have no muscles as I drive to work, sit at a computer all day and then drive home blush. But I have noticed that my calves are getting much more bumpy and the top of my bottom is firmer (it's big enough to have it's own geographical areas grin ).

smallbee keep going! I'm so impressed you're doing it and have a baby - my youngest is 10 years old and it's taken me this long to have enough energy to attempt it!

Off to the gym to attempt W5R3 - the 20 minute one - later today. Feeling positive and ready to give it a go...

Inkspellme Sat 05-Jul-14 08:18:43

go Dotty on the 20 min!

interesting on the cycling muscles as the one day I did cycling in between run days was the day where my legs did hurt. cycling is not usually my thing but with hubby and ds training for a 50k race it's an option at the min. I think I might have enough on my plate with the running though!

lovelidl Sat 05-Jul-14 09:53:31

Well done Flashnorman and everyone else! Good luck today Dotty!

Just back from W6R3 - I ran 22 mins without stopping - v.proud blush

Beautiful morning here which helps and never met a soul which helps even more - still feel self conscious when I come across people when I am running.

I am using MapMyWalk along with the ZenLabs app as it shows distance as well as time. I am (just) managing the 10 min miles.

Dh and I have signed up for a fun run the first Sunday in August so hoping by then I will be ready for the 5k and not embarrass him (too much!).

Have a lovely sunny day and enjoy your runs smile

P.s tennis bike football Where is the runner??

flashnorman Sat 05-Jul-14 15:19:45

Nice1 lovelidl, u should be proud! I'm having a rest today, after yesterday I need it grin

How did your 20mins go dotty??

DottyDot Sat 05-Jul-14 16:14:07

Woohoo! I did it! 20 minutes run grin

I started off faster than I've run before 'cos I felt really good, but got panicky at about 7 minutes so slowed it down to a more manageable jog and then went a tiny bit quicker at the end when I knew I was going to survive!

Definitely a mental challenge for me running for that length of time. Am going to aim to up my speed in the shorter runs from now on but aim to just get through the long runs for now...

spookyskeleton Sat 05-Jul-14 17:20:03

Go Dotty grin well done. Bet you feel so good now - that sense of achievement really is great.

Supported the running group in w 3 r 1 this morning. Before we started, they were all worried about running for 3 minutes, thinking they couldn't do it and they all managed it smile

In other news, I had my first personal training session this morning and have pulled a muscle in my lower back sad am hoping i can still run with it sad sad

DottyDot Sat 05-Jul-14 18:35:12

spooky that's not good - hope it eases up soon - have you got good drugs to help?!

MooseyMouse Sat 05-Jul-14 20:28:46

Yay - I ran for 25 minutes today. Absolutely unbelievable.

Go Dotty!!!

DottyDot Sat 05-Jul-14 20:45:46

Ooh moosey that's fantastic!

I'm having a large glass of red which I know isn't sticking to the being-all-healthy plan, but hey, can't be perfect all the time... grin

DottyDot Sat 05-Jul-14 21:27:30

Make that two glasses of wine... blush

stilllearnin Sat 05-Jul-14 22:45:10

you've earned it dotty! so does that mean you will be running outside??!! you will love it, honestly.

DottyDot Sat 05-Jul-14 23:15:47

Sadly, I couldn't finish the 2nd glass...! My tolerance has taken a nose dive in the last month, which I know is good but is a bit strange....

Yes I want to try and do a run outside but am a bit mortified at the thought of it. Might go round the park for one of the sessions this week.

Am also going to start cycling to work on one or two of my rest days each week - it's 5 miles each way and I used to do it regularly a couple of years ago, but then put on weight and stopped. Aiming to give that a go on Tuesday...!

stilllearnin Sat 05-Jul-14 23:30:37

I prefer to run outside. You do have to pretend that it is completely normal for you to do so, and really people are generally unobservant. It is strange when you are used to drinking more alcohol. I have nearly stopped drinking too. A colleague said to me 'ah, but you're just not ready to be the person that always says: just an orange juice for me'. I completely got it! it would be like a personality change!

Go dotty I never managed to get for a run yesterday and right now I wish I could say no to more wine grin not sure I can even lift my head off the pillow shock plan is once I get home tonight I will go for a run sweat out the alcohol grin

lovelidl Sun 06-Jul-14 12:26:38

Did 25 mins today, went to a park and ran round, much easier than country road running! Also not as self conscious as didn't know anyone!

Kasterborous Sun 06-Jul-14 14:26:12

I've not looked in on this thread for a while, I'm going to read it and catch up. The slimming world group I go to is doing a 5K event so I'm going to do it! I'm not entirely sure when it is yet, but I'm nervous already.

spookyskeleton Sun 06-Jul-14 16:20:34

kaster you will do it. The atmosphere will carry you to the end smile

My back is fine today which is odd hmm it is now just general muscle aching all along my lower back rather than the pain in one side that I had yesterday. However, I am struggling to walk due to my leg muscles also aching - the PT session was obviously a good one grin

Anyway, I can still run so I am going to do hill training tomorrow...eek shock shock I hate, hate, hate hills but have read stuff about how it helps you with flat runs so going to try it tomorrow. Basically you just run at your usual pace to the top and then jog back down and then repeat for 10-15 minutes. Sounds horrific wink

Kasterborous Sun 06-Jul-14 20:05:20

Thanks spooky glad to hear your back is feeling better today. I've just got back from a 45-50min run. I did about four miles shock I was ages from home when I finished my 30 mins so I thought I'll just run to the end of this road and so on, but ended up running all the way home! I think because there was no pressure on me, I had done my run and I could stop when I wanted that I just kept going. I still did my five min warm down walk on very wobbly legs!

Went out this morning and decided to repeat a W3 run as was still struggling a bit. I had thought it might be due to my inhaler running low, so wanted to check. Managed every bit of the runs without stopping, AND managed to hold a conversation too! The moral of the story is check you're actually getting anything out of your inhaler! blush. I think we're going to do another W3 and then move up to W4. 5 minutes running at once! <faints>

NB : when I started this a month ago I couldn't even run for 60 seconds, so I know it will come, but 5 whole minutes!?! grin

spookyskeleton Sun 06-Jul-14 20:22:51

kaster well done smile sometimes those are the best runs where there is no pressure and you can just run!

DottyDot Sun 06-Jul-14 21:22:09

Can I ask a really stupid question? Where do you put your stuff when you're running outside..? blush. I'd have a car key (if I drove to the park I want to run around) and my iPhone for the app. I haven't got a phone holder or any pockets. Sounds daft - can you get bags to wear for running? And do you just carry a water bottle? I just dump everything by each machine at the gym but am trying to think through how to face the great outdoors grin

Kasterborous Sun 06-Jul-14 21:31:36

I've got a really lightweight sort of bum bag which fits my phone and a small key in. It's quite comfy and I don't know I'm wearing it. It's an elasticated strap. I got it from Sports Direct.

DottyDot Sun 06-Jul-14 21:35:49

Fab - I've just been googling and had come to the same conclusion - although a bit worried that any waist/bum bags won't actually go round me... blush. I'll see what decathlon's got in this week.

spookyskeleton Sun 06-Jul-14 21:50:45

I don't take a water bottle with me, my phone goes in an arm holder and I carry my car key. My friend has running pants with a zip pocket in for keys but mine don't.

FeliciaHardy Sun 06-Jul-14 22:39:14

Did W4R2 last Thurs and found it ok, considered carrying on after first 8 mins but thought better of it.

Going to try 20 min run tomorrow morning. I did to W4R3 back in April, never managed W5r3 despite 4 tries but think I could do the 20 mins again now, I have been walking a lot while not running the past 2 months and that seems to have helped.

LaughingM Sun 06-Jul-14 22:43:08

Wow Kaster, that's fab!! And congrats to all other runners today!

Keys in pocket of my tights, water bottle in hand and phone in bra. I think that's probably not a good idea, but I find my waist band/bag thing really annoying because it bounces up and down. I might invest in an arm phone holder…

Was all dressed and ready to go out for w6 r3 when the heavens opened this evening! Gave it half an hour but it was still coming down full throttle and I was hungry so I gave up and had my dinner instead! Will try for tomorrow!

DottyDot Mon 07-Jul-14 07:23:33

W6R1 for me tonight, which is 5 then 8 then 5 minutes of running with walking in between. Am aiming for speed on the 5 minute runs (speed for me, anyway - going to go for 7.5kph which will be a new land speed record for me grin).

FeliciaHardy Mon 07-Jul-14 13:41:42

20 minute run done!

I've had a bit of bother on where to keep my things too, I only take mobile and key and during the winter just took them in a zip pocket on my sweater. I had bought an arm thing for my mobile but haven't been able to find it so having to take mobile in hand and key in little bra pocket. It was a problem when I got home today as key had slid right down bra on its side in pocket and I couldn't see it, so I was stood outside my door with my head almost down my top having a good rummage blush

I still haven't managed to get out for w4r2 sad hopefully manage to go tomorrow night before dd goes into hospital. think I'm going to have to arrange babysitter to let me run that might help with my motivation too
I keep my keys inside my phone cover and keep my phone in my bra grin

DottyDot Mon 07-Jul-14 13:55:38

I can find room in my bra - not a problem... grin

lovelidl Mon 07-Jul-14 18:24:39

Just back from another 25 min run smile

Always carry my phone as I like to see how far I have gone/have got to go. No worries about keys, we never lock our doors <country bumpkin>.

DH ran half an hour towards my work tonight and I met him on the way home, we swapped and he drove DD home and I ran. Great to get it over with so early!

DottyDot Mon 07-Jul-14 19:26:19

Good stuff lovelidl!

I'm back from W6R1. Went OK and I ran faster in the first 5 minute run but the 8 minute run still felt like a long time and I had to slow down... Bit disappointed that I didn't just sail through it but at least I didn't stop..!

addictedtosugar Mon 07-Jul-14 20:08:08

Dotty Take week 6 easy. Lots of people find it hard. You braved an outside run yet?

My running trousers have a pocket big enough for a front door key (or credit card work ID badge if I go at lunchtime) and my MP3 player - but its quite a lot smaller than smartphones. Headphone cables need to go under my top tho - or it bounces too much. Most of the guys at work (who do serious amounts of running) seem to have the armband holders. I don't usually take a key tho, and just ring the doorbell when I get back. Don't take water.

Minstrelsaremarvellous Mon 07-Jul-14 20:34:32

Hey Dotty, I got a cheapie armband thing and it's fab! It also stops my phone getting wet/sweaty. I didn't get all my runs in last week as DH was away and I was so worried about missing a few days. I've just done W8R3 and I feel bloody fucking BRILLIANT! I can't wait to run 30mins next week! Right, what next????

DottyDot Mon 07-Jul-14 20:34:36

haven't braved it yet but have half a plan to buy something to hold my phone and key in on Friday this week when I'm off work with ds2. That means I could do a week 7 run in the great outdoors if I survive week 6 ...

DottyDot Mon 07-Jul-14 20:37:21

grin Minstrels

I don't feel like a runner yet - I still feel like someone who's pretending - maybe that will change once I get going outside.

In the meantime, I'm cycling into work tomorrow for the first time in ages. Slightly downhill all the way there, which means a whole lot of pain all the way home..!

milkysmum Mon 07-Jul-14 20:47:49

Hi. Ok to join you? I recently completed a 10 week beginners running group and 'graduated' by doing a 5k parkrun which was fantastic! Such a good atmosphere so I would really recommend if there is one near by. I have now joined a 'real' running group on a Wednesday night that does about 3.5 - 4 miles. 6 months ago I couldn't run to the end of my street. I am just struggling to fit more runs in alot of the time. Single parent to a 5 and 2 year old so free time to run is often limited!

DottyDot Mon 07-Jul-14 20:51:03

Hi Milkys and get you joining a proper running club..! grin. I feel the same about being able to 'run' for 20 minutes - I couldn't have run to the end of my street 5 weeks ago - it's pretty amazing really.

spookyskeleton Mon 07-Jul-14 20:54:33

milky are you in the north west?? What you have described sounds exactly like the group that I did my couch 2 5k with!! It was a 10 week programme with a parkrun on the 11th week.

milkysmum Mon 07-Jul-14 21:31:15

Spooky- yes i'm in the Northwest!

flashnorman Mon 07-Jul-14 21:33:48

Well I've done it, completed the last run of week 9 tonight! And I didn't stop there, I felt really good when I hit 30mins, so I thought sod it I'll keep going & ran for another 5 mins!! Now I'm comfortable running for that long I'm going to start working on my speed & hill running, cos its hard to find a flat route round here so I tend to just do the same route, but its getting a bit boring now. I fancy some new scenery!

Dotty, get yourself down to Sports direct, I got a running armband for £4.99 & a little wrist band to put keys in for £2.99. They were great value.

Well done Lovelidl, Dotty & Felicia!

spookyskeleton Mon 07-Jul-14 21:34:03

I bet it is the same group then as I don't think there are many around shock Did you run on Sat mornings, Monday and Thursday nights around a park beginning with W?

LaughingM Mon 07-Jul-14 21:41:42

^ It's a small world!!

Well I had a pretty decent bash at w6r3 - ran for 16 mins, walked for one, ran for 3, paused programme to have a wee (in a toilet, thankfully!!) then ran last 2. It took me about 5 goes to be able to do the w5 r3 20min run, so feel quite happy about that and excited to give it another go.

DottyDot Mon 07-Jul-14 21:42:49

Flash - CONGRATULATIONS!!! I feel like we should have some kind of graduation ceremony grin. Fantastic stuff - am very impressed!

I'm in the North West too and aiming to do a park run at some point in August - maybe we should wear something MN appropriate in case we're all at the same one..!

spookyskeleton Mon 07-Jul-14 21:54:28

dotty I am doing a park run on 9 August in the NW - can PM you where if you want smile

Kasterborous Mon 07-Jul-14 22:02:32

Congratulations Flash grin

Look at you Dotty venturing into the great outdoors, and finishing week five it's fantastic.

Minstrel you should feel brilliant. Just wait until you finish that last run of week nine though. I had goosebumps.

This photo is me when I'm out running, the bottom bit I mean. I don't look anything like the top bit, I wish! grin

milkysmum Mon 07-Jul-14 22:45:14

Spooky- no not a park beginning with W but I reckon I may have been a few miles away on a wednesday night near a tower beginning with D? All very cryptic!

milkysmum Mon 07-Jul-14 22:49:27

HI Dotty! Definitely do the parkrun they are a fantastic idea! Ive done the same one a couple of times now and plan to try a couple of others.

tortoisesarefab Mon 07-Jul-14 23:01:31

I just spotted this thread in active convo's and thought i would pop in and say hi.

I am a proper novice and only did w1 r1 today. I am.not a runner at all but have form for exercising on a whim, doing way too much and not being able to do anything else for a week so thought the couch 2 5k would help me build my exercising up a bit more gradually. Great to hear people have progressed all the way through. Back out on wed for me

MooseyMouse Tue 08-Jul-14 02:36:04

Flash Well done and congratulations. What an achievement!

All My DP found instructions on YouTube for making an iPhone holder which you wear on your arm from an old sock. It took two mins with no sewing and she's chuffed to bits with it. You can't tell it's made from a sock.

Well I've now run 25 mins three times and I fell stunned because I'm realising that, if I've done it three times, it can't be a fluke; I really can run for 25 minutes! Me! Who'd have thought!

I used the Map My Run app yesterday for the first time which was really interesting. It said I ran 3.1km in 25 mins which is two miles (again I'm amazed I can do this). Once I get to 30 mins I'm going to find a 5km route and build my distance to 5km then try to get faster bit by bit.

I guess we're all runners now!!!!!

MooseyMouse Tue 08-Jul-14 02:38:42

PS Kaister - love the pic!

MooseyMouse Tue 08-Jul-14 02:41:21

And hi to Tortoises - welcome.

spookyskeleton Tue 08-Jul-14 06:28:34

moosey yes you are a runner grin great isn't it?

milky I know exactly what you mean wink guess we live in the same place since i can see the tower from my house grin

Didn't manage my hill training yesterday so the plan is to go for a long run tonight with friends and then do the hill training on Thurs evening (procrastinating at it's best wink )

milkysmum Tue 08-Jul-14 07:17:18

I actually live about 8 miles from tower down one junction on motorway but work near by and that was the closest beginner's group. Ive now joined a group nearer my house but highly recommend the follow on group from the one I was in- lots of good hill training up towards that tower! Pm me if you want to know more but you probably know all about it!

DottyDot Tue 08-Jul-14 08:31:04

Spooky I don't think I'll be ready by August 9th - am thinking September later in August..?! grin

Cycled in to work today - 5 miles and it went OK - haven't done that for over a year so am pretty chuffed (although thinking about getting the train home with the bike... blush)

Kasterborous Tue 08-Jul-14 12:33:33

It's my birthday today and I got a GPS watch and heart rate monitor grin I can't wait to go out for my run tonight to try them out grin. I never would have thought of myself saying that before February and the C25K.

DottyDot Tue 08-Jul-14 12:34:15

Happy birthday!! cake <jealous> grin

stilllearnin Tue 08-Jul-14 13:43:04

Happybirthday Kaster. So does your GPS measure how far you've gone? I could get proper obsessed!!

DottyDot Tue 08-Jul-14 13:46:31

I want a fitbit... but then I can find a reason to spend money in every area of my life, so there's no change there grin

Kasterborous Tue 08-Jul-14 13:47:30

Yes it should measure how far I've gone and my route and time per mile and heart rate. As well as all the averages and slowest and fastest heart rate, miles ect. grin I've been using an app on my phone but the GPS was useless it said I'd run nine miles in 30 mins once and done a mile in 34 seconds!

Kasterborous Tue 08-Jul-14 13:51:08

It was a lovely surprise. DH bought me it, he said he got it from ALDI in the special buys, but i suspect it was still quite expensive. You can plug it in to the computer to track all your progress and plan routes, so you can measure out the distance you have done more accurately.

DottyDot Tue 08-Jul-14 13:55:22

oooh - Aldi..??! We've got one down the road - must go and have a look!

lovelidl Tue 08-Jul-14 16:37:14

Happy Birthday!

Not keen on Aldi though! wink

CruCru Tue 08-Jul-14 17:06:42

Hi all, can I join in? I have decided to start running but today discovered that I can't do more than two minutes without stopping (so this week I am doing 2 mins running then 2 walking then 2 running etc). My aim is to be able to run 15 minutes without stopping.

tortoisesarefab Tue 08-Jul-14 18:44:02

crucru i am a brand newie too. Have you heard of the couch to 5k podcasts? They build you up gradually and tell you when to start walking and start running. Week one is 5 min walk warm up then 1 min run and 90 sec walk for 20 mins then 5 min walk cool down. Then you go on to week 2 etc until you can run for 30 mins. Good luck!

Kasterborous Tue 08-Jul-14 20:24:46

Hi CruCru I can recommend the podcasts too. They really work and build you up gradually so you can do it without becoming disheartened and giving up. They do all the timings for you so you don't have to think about it too much.

Hi tortoise welcome to the c25k. This is a really good thread and has people at all points of the c25k in it.

I used my new GPS watch tonight it was really good. It measured my heart rate (very high)! My total distance, my average pace, and showed where I had been. You can upload it onto the computer and it shows exactly where you have been on a map. I ran 2.5 miles in 30 mins, average pace was 12.38 secs a mile and I did do a ten minute mile (must have been the downhill bit).

DottyDot Tue 08-Jul-14 20:36:48

Hi Crucru and tortoise - yes can definitely recommend the NHS change for life C25K app. and it's definitely do-able - go for it!

DottyDot Tue 08-Jul-14 20:44:56

ooh Kaster sounds fab! Out of interest, what does your heart rate go up to? I find I'm managing when mine is around 150 but I start to feel panicky if it goes over about 157 - so I tend to slow down. I've got no idea though what's good/not so good heart rate wise.

Didn't get to Aldi today - must try and have a look tomorrow - and it's W6R2 for me tomorrow - 2 x 10 minute runs....

Kasterborous Tue 08-Jul-14 21:09:04

Dotty It goes up to 168, on average. It seemed to go up to that then level off, and not go any higher, mind that's high enough!

DottyDot Tue 08-Jul-14 21:27:03

that's interesting - maybe I'm not working hard enough! But I start to feel panicky and stressed out when mine's in the high 150's and I've got a bit of a funny heartbeat anyway, so I'll probably try and keep it steady... grin

spookyskeleton Tue 08-Jul-14 21:36:45

I like the sound of that watch smile

Just been out for a run - did over 6.5k which is the furthest I have run without any stopping or someone running with me so feeling very chuffed. It took me 47 minutes.

Just got another 3k to find in 12 days grin

Kasterborous Tue 08-Jul-14 21:39:39

Yours sound healthier Dotty! It said that it was 96% of my maximum heart rate. It goes on your weight, gender and age. My resting heart rate has come down quite a lot since doing the c25k. From about 75-80 to 55-60. So it had done some good.

Kasterborous Tue 08-Jul-14 21:41:06

That's brilliant spooky and really fast. I only managed 2.5 miles tonight in 30mins. You go for it. grin

PhilomenaCunk Tue 08-Jul-14 21:51:43

Is it ok to join? Feeling inspired by you all. I'm on week 7, run 3 tomorrow with a race for life due in a fortnight. Have never, ever, ever run before, so amazed that I've made it this far. My joints are playing up a bit - any ideas on what I can do?

FiveGoMadInDorset Tue 08-Jul-14 22:31:43

I'm in. Just read all your very inspirational posts. Dusted off running machine tonight (very hilly where we are and roads aren't all that safe) and managed W1r1. I also swim (we are lucky enough to have a swimming pond) and really enjoying exercising even though hugely overweight. Will definitely be repeating weeks but small steps and all that.

CruCru Tue 08-Jul-14 22:38:25

Ah cool thanks, I'll look it up.

stilllearnin Tue 08-Jul-14 22:45:33

Was that before or after the birthday cake kaster?!

CruCru Tue 08-Jul-14 22:47:30

Ickes, am downloading the podcasts now.

milkysmum Tue 08-Jul-14 22:50:50

Anyone else find they can run much further when with others? I can just about manage 5k when out with running group or doing a parkrun but when I go out on my own I often stuggle to do more than 2 miles and seem to need to do more walking sections that I dont do when with group!

spookyskeleton Wed 09-Jul-14 06:22:25

Milky yes definitely!! i find it too easy to bail out when i am on my own blush which is why doing over 6.5k tonight on my own feels like a proper achievement grin

milkysmum Wed 09-Jul-14 09:10:01

6.5 is brilliant well done! My hip and knee have been hurting past couple of days- hope it eases by tonight as really look forward to running group night!

tortoisesarefab Wed 09-Jul-14 12:57:52

Back out for w1 rd 2 tonight. I am actually looking forward to it and thats not like me! Managed to get a few of us out tonight, i really hope i stick to it.

Those of you who are nearly at 5k or beyond, did you ever get to the point where you felt like you couldnt do it or is it manageable if you follow the training?

spookyskeleton Wed 09-Jul-14 18:53:52

tortoise yes all the time! All the time i was doing the programme, I would have bad runs and think it is impossible but have learnt that a bad run is usually followed by a good run so you get back on track and think you can do it smile

Trust the programme grin

DottyDot Wed 09-Jul-14 20:14:43

I'm just back from doing 2 x 10 minute runs with 3 minutes walking in between for W6R2 and have found it really tough! Managed the first run OK and at a fast pace for me, but then didn't recover quickly enough in the walking bit so I couldn't sustain the pace for the second run and had to slow right down.

Am at a bit of a low ebb today about it all - mainly because even though I'm going pretty much every other day, plus I've started to cycle to work on non-gym days and I'm eating much less crap, I'm not seeing much drop in weight (and I've got a lot to lose!) and I'm not sleeping well at the moment. I'm feeling all heavy and tired... But, I think I might be coming down with a cold - have got a sore throat and have had a headache all day, so maybe that's it.

Will keep going though, obv. - can't do the 25 minute run until Saturday morning so hopefully will have pulled myself together by then!

tortoisesarefab Wed 09-Jul-14 20:44:37

Well i have just done w1 r2 and it was harder than the first time. Determined to keep going though.

Dotty, are you following a diet plan? I am doing ww and always find it comes off at first but then halts. Could you be building more muscle so not losing weight but still losing inches?

Keep going, i am only running 1 min at a time, you have done really well to get as far as you have!

DottyDot Wed 09-Jul-14 20:58:34

Thanks tortoises and well done to you too for keeping going - you can do it!

I've done WW and SW in the past and lost some weight then given up and put it back on, so doing C25K isn't about losing weight but about getting into some kind of shape - easier to think of it that way! But I was hoping that a by-product would be a new super-twiglet-y me... grin

Kasterborous Wed 09-Jul-14 21:06:46

Dotty I found the first two runs of week six the hardest of the entire programme. I found having to stop to walk just drained me. That first ten minutes of running is the hardest, then you have to do it all again. Maybe you need to have a day off to recover a bit, especially if you don't feel well.

I think you will be pleasantly surprised on Saturday.

tortoise yes at times I found it hard and wanted to give up but like spooky said trust the programme. You will soon be really itching to go out for a run and you will be at week nine before you know it.

FiveGoMadInDorset Wed 09-Jul-14 22:13:58

I felt surprisingly ok this morning, going to brave the treadmill at the gym tomorrow for W1r2 while DD is playing badminton!!

FiveGoMadInDorset Wed 09-Jul-14 22:33:00

Sometimes Dotty it's not about weight but dress size also are you eating enough? I have a lot to lose as well.

SmallBee Wed 09-Jul-14 22:45:51

Well apparently I've been digging running so long this thread dropped off my radar!

Dotty glad to see you're doing so well. I know what you mean about hoping for a slimmer body as a by-product. As I was jogging today and felt my sizeable behind bouncing I kept imagining a smaller one in weeks to come! Although it would reduce my built in cushion somewhat. grin

How was everyone else's runs today? I was supposed to be finishing W2 with my third run today but accidentally skipped ahead to W3R3! I realised about the point when Laura decided I should have a 3 minute run. I almost died but I made it!
It's funny but the worst I've felt after a run is still W1R1. Has anyone else found this?
I now need to decide whether to go back and do W2R3 or start at W3R1. Any advice?

MooseyMouse Thu 10-Jul-14 05:32:48

Dotty I also found that run unexpectedly tough. Just ignore it and move on. You're nearly at the 25 min runs.

I've been out of action for a couple of days due to sickness bug. It's left me a bit weak and wobbly. Want to get back on track though.

bringonyourwreckingball Thu 10-Jul-14 06:00:22

I'm due to tackle w5 r3 tomorrow (the first big one) and am dreading it.

stilllearnin Thu 10-Jul-14 06:53:02

dotty don't be put off. As Kaster says its that your body struggles for the first part of any run but because you stop halfway through you have to get going all over again. I think everyone found it tough. On the last thread someone posted a link to a scientific explanation of this.

I've been doing 30 day shred in between run days, an an routine, and a weights routine so you can see I'm getting well into it. It's going to be hard for me to explain but I have completely let dieting go. At the last count I had about 2.5 stone to lose but I don't weigh myself. I am on the eating betterer thread (food/recipes) and I feel fantastic knowing that I am healthier every day. I took some measurements (hips, thigh etc) and then measured again 2 weeks later. I had lost inches but I immediately started thinking 'in another month I should lose an inch here, an inch there blah blah blah'! That thinking absolutely dragged me down. It's good to have goals but as a former dieter I get dragged into it so that the scales dominates my day. I am not sure this is coming across clearly, but having ditched dieting and focusing on my health today rather than some fantasy future, I feel fantastic - I feel like I'm 'getting it' for the first time in my adult life!

Now then, having said that I went for a run last night without a podcast as I have 'lost' my headphones (looking at you ds). I hated it and my legs are really really sore!

stilllearnin Thu 10-Jul-14 06:56:51

Oh sorry for epic post. I meant an abs routine and that I don't weigh myself now!

dotty don't get disheartened a few weeks ago we were at the same level and know you're 2 weeks ahead of me. shock You are doing fantastic! The only way I lose weight is when I low carb but I find it really difficult to stay on track especially if I'm stressed.
I have had a terrible couple of days done no exercise, ate my weight in bread and chocolate but that's all going to change today no excuses.
dd had her sleep study done and although we won't get official results for a few weeks it looks promising grin but the stress makes me eat.

paragraphs never work properly on the app angry

SmallBee Thu 10-Jul-14 08:05:42

Pfffft just reread my post, what I had meant to say was:
Dotty glad you're doing so well even if at the moment it doesn't feel like it. You're inspiring all of us with your progress. smile

Hope this works I saw this and thought everyone here would appreciate it!

DottyDot Thu 10-Jul-14 08:41:04

grin whatsthat

Think I'm definitely coming down with a cold-type thing so hopefully that's why I'm feeling miserable. Thanks all for being all lovely and encouraging - appreciate it blush Stilllearnin I'm trying to go with that approach as well - it'll happen..!

Bringon good luck for your first big run - I was absolutely bricking it before mine but it went surprisingly well, if a little slow - report back when you've done it!

Fivegomad hello! hope W1R2 goes well today - I'm still treadmilling all of my runs - must get out into the big scary world next week... grin

Inkspell where are you?! Am missing you and hope you're surviving?

Day off for me today and then on to W6R3 tomorrow, which is 25 minutes. Good lord...

CruCru Thu 10-Jul-14 17:23:08

Okay, I have some questions for you all.

I am using my phone as a timer but I'm frightened that I'm going to drop it. Do any of you use a timer? If so, which one?

Where do you buy running clothes? I am an 18 / 20 and my tracksuit bottoms, while comfy, keep falling down so I have to run holding them with one hand.

spookyskeleton Thu 10-Jul-14 18:26:12

crucru i have some 3/4 jogging pants from Next. They are extremely comfortable and do not fall down. They only cost £15 ish aswell.

Buy yourself a phone armband (look on ebay) then you don't need to carry it smile

CruCru Thu 10-Jul-14 18:48:23

Ah wicked, thanks.

FiveGoMadInDorset Thu 10-Jul-14 19:51:14

Get well soon Dotty. I am sticking to treadmill for a while, too many fit army men floating around and holiday makers and locals who know me ....

Cru I got mine from M&S very cheap and seem to stay up well!!

Whatsthatnoise, I love that, thank you. My daughter is going through a sleep study for CAHMS at the moment and has loads of issues plus work so I am really enjoying the exercising as a stress release.

Can I ask you all, on the treadmill I seem to be doing 5.5km/hr walk and 6.5 run, this is a comfortable pace that I am pushing myself but not killing myself, is this OK? I'd prefer to go slowly and manage to run then give up half way through.

DottyDot Thu 10-Jul-14 20:12:24

five I think that's a really good pace especially as a starter. I get very frustrated because my dp, who's also doing it (but is on week 3 at the moment) is sooo much fitter than me and walks at 6.5kph and runs at 10.5kph!

I'm currently walking at 5.8kph and then veering between 7.6kph and 6.8kph depending on how knackered I am. I just can't get any faster than 7.6kph but then I wasn't going any faster than 6.5kph on week one so hopefully it'll keep improving.

So glad it's a rest day today - very achey and waiting for this cold to come out properly!

addictedtosugar Thu 10-Jul-14 20:35:14

re speed. If your aiming to cover 5km in 30 mins at the end, you need to be up at 10km/hr. HOWEVER I think this is quite fast (I've done it once, and mapmyrun told me I was a top 25% for speed).
If your aiming to run for 30 mins at the end of the program, go with whatever speed you can complete the running sessions on! After all, running for 30 mins is more than you could do at the start, and is more than a lot of people.

kernowgal Thu 10-Jul-14 20:39:51

Having to take a break after W1R3 as I seem to have hurt my knee. Taking a week off and starting again on Sunday, this time doing proper warm ups and warm downs.

DottyDot Thu 10-Jul-14 20:53:38

Yes I'm in denial about 10kph meaning 5k in 30 minutes...! I'm aiming for a steady 7.5kph so I can do it in 45 mins. This seems like a million miles away at the moment but it's good to have a target...

Just back from w4r2 it was better than expected, the first half went well but I didn't quite get the 2nd 5 min but I'll try again on Sunday (working all day Saturday)

5 that's what I should be doing channeling my stress into exercise but unfortunately thebiscuit and wine help more grin .

FiveGoMadInDorset Thu 10-Jul-14 21:12:08

I think I am going to go for running for 30 minutes, something which I have never been able to do, and then pick up speed. 10kph sounds frightening to be honest!!

DottyDot Thu 10-Jul-14 21:21:13

Yes me too! 25 minutes tomorrow which will be my longest run to date. Just hoping to finish it, not break any land speed records grin

Kasterborous Thu 10-Jul-14 21:26:33

I finished the c25k over 2 months ago and I'm nowhere near running 5k in 30 mins. I did 2.6 miles tonight which is 4.18k. There is no way I could go any faster and do another nearly 1 k in that time. I can do 5k, just not in 30 mins. I've just accepted the fact that I'm not a natural runner, but I enjoy my runs and I'm so much fitter and healthier than I was just five months ago. I blame it on the fact that at 4ft 11in my legs aren't long enough wink grin

spookyskeleton Thu 10-Jul-14 22:04:03

Agree about the speed - I think the C25k title is a bit disingenuous tbh. I jog run at a reasonable pace and it takes me 37 minutes to do 5k.

Kasterborous Thu 10-Jul-14 22:39:57

Yes it should be called C24.2 ishK grin

Hi can I join?
I'm on ŵ6d2
I run with a friend who started running in January so is better than me but is also very encouraging. It's just depressing when she runs to our meetup point and then runs home again after grin

careeristbitchnigel Thu 10-Jul-14 23:13:27

I have a job-related fitness test in September and finally today was the day I got my mojo together and went for a run smile DH came with me, we ran along the seafront in the drizzle but it was actually quite refreshing.

Going to the park near work tomorrow on my way in to have a jog round and use their outdoor exercise equipment smile

dizzyday07 Fri 11-Jul-14 01:27:11

Haven't been out for over a week due to one thing or another. DD's fitness needs improving (to help with her swimming) so we agreed to go back a bit in the programme to get her back in the groove. I suggested W5 but she wanted W1 so we ran W1R1 tonight.

I felt quite fast during the runs, but DD was struggling after run 2 so I had to cajole her along for most of the way! Endomondo says we took 30mins - which got me really depressed - but thinking about it afterwards we couldn't have taken that long as we were back home before the 5min warm down was finished! hmm

My left knee is quite sore tonight though which it hasn't done since @ W1/W2. Going to an outdoor interval training session afterwards probably didn't help though.

I am not sure how I can fit in my 3 x 30min runs plus running with her 3 times a week whilst having a rest day between each. Think I may just have to wing it and see how my body stands up.

lovelidl Fri 11-Jul-14 06:10:31

Back from a 5k run and it is only 6am!

This is not me! 6 weeks ago I would have laughed and laughed at the very thought!

Will be back later to catch up and update properly. smile

Dizzy- my friend often treats the days she does runs with me as her rest days as it's a doddle for her.

tortoisesarefab Fri 11-Jul-14 10:40:11

lovelidl i aspire to be where you are! Well done

I went out to do w1 r3 today before dh went to work. Having the weekend off and then starting week 2 after that. The only other running i have ever done was the santa dash and i walked most of it anyway grin

My aim is to do it this year but run it in a decent time. I agree with everyone who is aiming to run for 30 mins and go from there. I just dont take any notice of how far i am running, just following the podcasts

DottyDot Fri 11-Jul-14 10:56:02

lovelidl that's crazy impressive grin

I've been out spending money and have got myself an armband for my phone and a belt thingy (wasn't sure about the belt so bought the armband too...blush). Anyway it means me and dp have each got something.

So there's no excuse now for facing the outside world... Will do today's run at the gym but will aim to go round the park for Sunday's.... Eek!

Dotty, you will love it. I really have to concentrate to run on a treadmill, running outside I can just let my thoughts wander.

Lovelidl - I'm seriously impressed at 5k before 6am. Sundays I get up at 7 and meet my friend to run at 8, but 6am shock

Did our last repeat of W3 last Weds, I walked 5k this morning, and then it'll be W4 on Sunday. I reckon it might take a couple of times before I crack it. On the last 3 minute run of W3, we decided to just keep going as long as we could. We managed 4 minutes. It doesn't sound a lot, but I literally couldn't run for a minute when I started so Yay me! grin

lovelidl Fri 11-Jul-14 18:03:41

You lot need to try an early run - it was great!

I was tempted to stop and take pictures - the world is very beautiful at dawn! But I didn't I kept going and going...just can't believe I can do it!

You will love running outdoors Dotty although I would quite like a go on a treadmill to see what it is like.

Was working 7am-5pm so needed to run early so I could have a relaxing night off! wine Wasn't tired at work but starving so don't think I will have lost much weight this week the amount I have eaten!

Is everyone doing this purely for fitness or weightloss too? I haven't lost a huge amount of weight but I took a 'before' photo and another one today (started on 1st June), there is a def difference - especially as I can now see daylight between small tiny gaps in my legs when I put my feet together IYKWIM. I am very chuffed, as I have legs like tree trunks.

Now I have accomplished the 5k I would like to get faster - any tips? I have entered a fun run on the first Sunday in August, so I have until then to work on my speed.

I'm doing it purely for fitness though am appreciating the small amount of weightloss and the increase in tone. I'm not overweight though so it wasn't a priority.

tortoisesarefab Fri 11-Jul-14 20:09:51

I am doing it for weightloss as well as fitness and general toning. I am also following weight watchers so not depending on the exercise to lose weight.

I still dont believe i will be able to run 5k but then its early in the programme for me. I have only ran outdoors,dont think i could do it on a treadmill, i would keep checking the time!

DottyDot Fri 11-Jul-14 20:15:10

Bloody hell - just turned on the TV to see athletes running a 5k race in 13 minutes..!! Think we might all need a bit more training before we're there... grin

FiveGoMadInDorset Fri 11-Jul-14 20:21:44

I want to like that so much Dotty grin

addictedtosugar Fri 11-Jul-14 20:40:16

I used the NHS podcasts, and they have 3 C25k+ podcasts - one with intervals in, one that is longer (40 mins?) and increasing speed, and one called stepping stones, which I recommend you try first, if you go for it.

I've also done some longer runs, maxing out at 5 miles (just under an hours running).

Not done anything this week, as I've wrecked my shin ;(

Started over a year ago now, and have lost 8kg without really changing my diet. I still need to loose another 8kg or so to loose the baby weight (oldest is 5, 'baby' is 3), but I don't do well on eating less, tho I think I am snacking less post excerise.

Dotty, massive vredit to you doing it all on a treadmill. I tried in a hotel once, and gave up after 10 mins. I couldn't hack it.

FiveGoMadInDorset Fri 11-Jul-14 20:43:32

Having had a chat to DD's pedaitrician this afternoon tonight I am resorting to wine. Tomorrow I am running, having sussed out which app to use I am going to restart at W1R1 and try to up the speed for the run sections.

having been inspired bylidl I have set my alarm for 5.30am going to attempt W4R3 before work. shock

I am doing this mostly for fitness and diet is for weight loss although I haven't been sticking to the diet much lately, too many ice creams. grin

five enjoy your wine, paediatricians always make me reach for the wine too.

Well that didn't work. I got up, dd got up so I ended up in her bed for an hour smile Going to work now might try and fit a run in after but time is a bit tight between me getting in and DP going to work.

spookyskeleton Sat 12-Jul-14 07:42:28

Morning all smile

lidl doing a 5k run at 6 am is hardcore grin I am impressed!!

I started this to defeat my psychological issues about running and it seems to have worked smile I have always done a lot of exercise but absolutely hated running with a vengeance. if weight loss followed, that would have been a nice bonus but unfortunately it doesn't seem to have! I eat too much biscuit biscuit biscuit wine wine however I do seem a bit slimmer around the waist and my clothes do fit better so it is obviously doing something.

I decided to run to my yoga class last night which is up a slope which is about 1km long - I made about 1/3 rd of the way up blush I then walked for a bit and then ran the last third. I HATE hills!!!

I then ran a different way back which was 4k so not bad.

DottyDot Sat 12-Jul-14 07:54:30

Hills are the devil's work... If I cycle home from work it's 5 miles on an ever so slight hill up that you can't even see - but it's bloody hard work and I hate it, so it's mainly the reason why I don't cycle to work blush

Right then. I've had breakfast and am off in half an hour or so for my first outside run!! Very nervous - have no idea if I can actually run without a treadmill so am preparing myself for failure - if I don't make the 25 minutes today I'll try again in the gym tomorrow, but at least I'll know what I can manage...

flashnorman Sat 12-Jul-14 08:27:33

Morning Runners!

I woke at 6 & thought sod it lets just do it now & I'm so glad I did! It was already really warm at that time, but nice & quiet on the rds & I did my 5k in just over 34mins grin

We're having a BBQ later so now I won't feel so guilty eating loads of goodies wink

How'd you like your first outdoor run Dotty?

DottyDot Sat 12-Jul-14 09:53:02

I did it!!! grin grin grin 25 minutes without stopping! The first 5 minutes were the worst - felt quite panicky and wanted to stop. It feels so different running on the actual ground! And it was bloody hot, even at 8.30am. But kept going and the rest was fine. I felt like I was going very slowly, but my other app told me I was going at 7.1kph so that's not too bad?

So, am thinking I'll alternate between gym and park - need to get used to being outside..!

FiveGoMadInDorset Sat 12-Jul-14 10:20:15

I am impressed with all you early birds. Flash well done and enjoy your BBQ. Dotty equally well done for your run outside. I hate hills and all there is around here is hills unless you drive a fair way. Just back from the gym, I upped my speed today Walked at 5.7 and did 7 of the 8 runs at 7.2 I did walk one of the runs at 6.5. I am not sure what is going to happen next week as DD may end up going to hospital on Tuesday for a while.

Have a good weekend everyone

spookyskeleton Sat 12-Jul-14 14:58:48

Dotty you are a runner grin well done on your first outdoor run, it is much better than indoors.

flash 34 minutes is good going! Wish I could run that fast envy

Today I have done W4R1 with the group and then a 15 minute run followed by 20 minutes hill training followed by a 20 minute PT session - am wiped out now!!

spookyskeleton Sat 12-Jul-14 15:00:32

five 7.2kph is fast too!

DottyDot Sat 12-Jul-14 15:16:08

Five very impressed with you upping your speed - it's taken me weeks to try to go anywhere near 7kph. And hope your DD is OK - can't see a suitable picture but wine might be called for..?

spooky I didn't feel like a runner today - more like a shambler grin. Might go to the gym tomorrow - feeling good!

DuchessFanny Sat 12-Jul-14 15:16:49

I gained my 'halfway to 5k' badge this week, but I admit I've found week 4 quite hard ! I had to redo some of the days ( which seemed better than giving up entirely )
I'm not sure I've found my natural pace yet - is anyone the same ?
I'm shocked I'm still doing it, I really thought I would have given up by now !!!

DottyDot Sat 12-Jul-14 15:23:51

Is week 4 where you do the first 5 minute run? I found that week really hard - physically and psychologically! I struggle in the first couple of minutes to get my breathing right - once I get in a rhythm I'm OK so it's just remembering to not panic and breathe regularly.

spookyskeleton Sat 12-Jul-14 17:13:55

duchess week 4 is the first week the proportions of running and walking shift so you are actually doing more running than walking and the recovery walks are very short. So it is probably the hardest week of the whole programme as you almost double the amount of running from week 3. So I wouldn't worry too much about having to repeat runs smile

DuchessFanny Sat 12-Jul-14 20:30:06

Dotty I know what you mean about the breathing and not panicking wk4r2 I started to panic 3 minutes in, but face myself a mental kick up the arse, then I was fine !
spooky thank you ! I think I needed to hear logic as to why I found it so difficult, today was easier definitely - I need to keep this up, I feel do good afterwards grin

DuchessFanny Sat 12-Jul-14 20:30:25

Gave, not face !

DuchessFanny Sat 12-Jul-14 20:33:39

So ... Not do ... <gives up trying to make sense>

lovelidl Sat 12-Jul-14 22:08:43

Did a little (!) 3k run tonight but tried to do it more quickly - 6mins per km. Still tortoise rather than hare I fear!

I finally bought some very beautiful functional new trainers today - they are so comfy and what a difference, also bought some socks, t-shirts and <shock horror> 3/4 running leggings. Not entirely sure the world is ready to see my legs but what the hell.

Love the early morning runners - isn't it fab? Was a late run for me today as Dh was working.

Have downloaded 5k Forever app for my phone, same idea as C25K but looks at increasing speed. W1R1 is 7mins running then alternate 2 min faster run / 1 min walk four times then run for 7 mins again. Starting Monday - day off tomorrow!

DuchessFanny Sun 13-Jul-14 08:57:03

Thanks for mentioning that app lidl I was wondering what I was going to do after finishing c25k !

W4R3 done! totally mis timed it and ended up going uphill on the last 5min run, I gave up at 3mins sad plan is one more W4 run then onto W5 by this weekend wink

MooseyMouse Sun 13-Jul-14 12:56:11

Bloody hell... I just ran 5km!!!!!!

I was due to do the w9r1 (30 min) run but I'd mapped out a 5km route to see how far I could get. Turns out I finished it!

It took 40 mins exactly giving a speed of 8 mins per km but I don't care about speed yet. I'm just thrilled and stunned and delighted and shocked this programme worked and turned me from a true Couch Potato into a 5km runner! Yay!

spookyskeleton Sun 13-Jul-14 13:23:29

Go moosey go grin fab achievement and 40 minutes is not a bad time at all. You are a runner now smile smile

MooseyMouse Sun 13-Jul-14 13:34:18

Thanks spooky

Yay, well done, Moosey!

Did W4R1 this morning. With the first run of every week up to now, I haven't managed to do all of the running I should, I've had to drop to a walk. Today, though, I ran every bit I should! shock. I was very apprehensive after someone said up thread that this is the first part where you are running more than you're walking, but I did it!!!!!! <gets flags out>

DottyDot Sun 13-Jul-14 14:16:03

moosey that's brilliant!! You made it grin

I'm aiming to do W7R1 this afternoon - but if I don't make it out (the cricket is distracting me!) I'll definitely be doing it tomorrow!

DottyDot Sun 13-Jul-14 14:19:07

Hurrah Chameleon!!

Cricket schmicket. Go running, Dotty! grin

lovelidl Sun 13-Jul-14 15:22:24

Yay! Well done Moosey & Chameleon!

Watto1 Sun 13-Jul-14 19:03:58

Hello, apologies for being absent recently. I seem to have lost my running mojo sad . I got to the end of c25k about 4 weeks ago. I've been going out for 30 min runs 2 or 3 times a week since then but I can't see any improvement. I still struggle to get to the end without stopping and I'm still very slow. I'm supposed to be doing a half marathon in March and I'm really worried that I'm going to be nowhere near able to do it sad

I'm also at least 2 stone overweight and just can't stick to a diet. I'm sure running would be much easier without the excess weight. Can anyone lend me some willpower please (and a kick up the backside)? Thanks!

DottyDot Sun 13-Jul-14 19:39:35

Aww Watto you've done brilliantly - you've made it through and sod the speed - you can do it! March is ages away so maybe you need a plan for each month to run slightly further through the year? Or the 10k app to take you to the next stage? I feel the same about carrying a load of extra weight - I'm sure it would be much easier without all the bulk I'm carrying - but all we can do is keep trying and hope some of it starts to shift! I'm drinking more water and eating less crap, although not following any particular diet.

Keep going - keep going for runs, even if they're not very fast or very far - you can definitely do it if you've got this far smile

spookyskeleton Sun 13-Jul-14 20:07:28

watto I felt exactly the same as you when I finished the programme - still slow, still struggled a lot towards the end of 5k runs and made no improvement on my times and tbh, I still feel like that occasionally now. What I find has helped re-motivate myself is signing up for a 10k run to give me something to aim for, doing different kinds of runs rather than 5k runs every single times (hill training, different routes etc) and not running 3 times a week so doing different exercise instead once a week.

I also think that it would be easier if I wasn't so heavy sad carrying 14.5 stone around takes a lot of effort. I would run like Mo Farah if I was 3 stone lighter wink

lovelidl Sun 13-Jul-14 20:14:59

Have those of you looking to loose weight tried my fitness pal?

I started using the app on the 1st of June, same time as I started running. Have stuck to 1200 (ish) calories a day and have gone from 12st 4lb to 11st 2lb which I am pretty please with. I haven't seen a '10' on the scales in my adult life and I am nearly there!

Really recommend it as you don't have to deny yourself anything so it doesn't feel like a diet as such.

lidl I tried mfp but it just didn't work for me. It said I needed 1900 calories per day, I was eating 1400 but then because I had 500 free calories I would scoff junk at night. I find the only woe that I actually lose weight on is low carb but I find it really hard to maintain.

spookyskeleton Sun 13-Jul-14 20:32:46

I do the 5:2 diet but it isn't working grin

I am ok(ish) on the fast days but I know I overcompensate on my non-fast days which defeats the object. However, I stick with it as fasting does seem to regulate my appetite (I had got to the point where I was so scared of feeling hungry that I had to snack constantly whereas I now realise that feeling hungry is ok and nothing to be scared of which is a huge step for me) . I enjoy the fast days as it feels 'cleansing' plus I can eat pretty much what I want on non-fast days and not put weight on which is quite liberating.

I know what I need to do but just can't seem to focus enough blush

DottyDot Sun 13-Jul-14 20:41:10

No diets!! They don't work... Running more + eating less crap must be the answer?! I'm really hoping exercise, water and eating less works more wonders than anything I've tried previously - which is everything you can think of! grin

addictedtosugar Sun 13-Jul-14 20:58:42

The only thing that is working for me is when I get hungry, I go for a glass of water first (tho I was seriously under hydrated - I was getting about 1L a day). If I'm still looking for something after that, I try to go for fruit (easier in the summer with all the lovely berries), but still do sometimes go back for junk.

Running does seem to have moderated my appetite a bit tho - I have gone from slowly gaining to slowly loosing (like 1 stone over the year since I started C25K).

I agree with spooky - mix it up a bit, some shorter, faster runs, some longer slower ones, and something different. I've also been doing hills with some others, but I HATE HATE HATE them, but they do work!

spookyskeleton Sun 13-Jul-14 21:14:32

watto i can give you details of a hill training plan that I am using if you want? One 'cycle' takes 16 minutes so you can do 2 of them or tag it on to a short run before. Like addicted, I hate hills but this is doable and wasn't actually that bad. I jogged for 15 minutes to the hill, did the hill routine then walked back and felt like I had had a good workout. Once I get this 10k out of the way next week, I am going to aim to do it once a week and slowly build it up.

stilllearnin Sun 13-Jul-14 22:38:38

Oh I live on a hill- could this be for me??! I am reading nourishing wisdom by Marc david. It's no quick fix and it's taking me ages to get through but making me think about approach to eating, body image and all sorts. But yes I'm lugging round extra too- at least I have bigger muscles with which to do it!

MooseyMouse Mon 14-Jul-14 07:55:08

Hi everyone

Couple of questions:

1) You're all saying your speed as X kph but all my phone tells me is how many minutes per kilometre. What apps are you all using?

2) Why are you supposed to have a rest day? I quite like running each day but is that bad?

spookyskeleton Mon 14-Jul-14 08:34:22

moosey I calculate my speed by dividing 60 minutes by my average time to run 1 kilometre (so for me I average 7.5 minutes to do 1k) so 60/7.5 = 8 so my speed is 8kph on average smile

In terms of rest days, they are very important as this is when the muscles repair themselves and get stronger and if you don't rest, they can't do this. Plus you need rest so you don't fatigue yourself. I am not an expert but I am sure I read somewhere that marathon training involves not running for a few days before to ensure you and your muscles are not fatigued on the day.

addictedtosugar Mon 14-Jul-14 08:42:34

I get mins / km too. I converted it for the treadmill runners!
If you divide 60 by the mins / km, you will get km/h (ie 6 mins / km -> 60/6 = 10 km/h)

Rest days are good to let your muscles recover. What about doing a different form of excerise on the other days?

Still our hills version is: walk then jog to bottom of hill. Run up hill, aiming to be sprinting at the top. Turn round. I walk back down, the superfit are jogging back down, in order to recover. Aim to do this for 15 mins to start with, and build up to about 20 mins. Then walk / jog home as a cool down.

addictedtosugar Mon 14-Jul-14 08:43:22

snap, great minds, spooky!

Minstrelsaremarvellous Mon 14-Jul-14 09:31:54

BOOM 30mins done!

DottyDot Mon 14-Jul-14 11:19:06

BOOM indeed, Minstrels grin Congratulations!!

W7R1 for me tonight - first of the blocks of runs so I'd better get used to it...

Kasterborous Mon 14-Jul-14 14:23:10

Watto I was In exactly the same position as you when I finished it. I think a big part of it with me was I didn't have anything to aim for. I'd had it in my head for so long that I was going to run for 30mins that when I finally did I didn't have a goal. What I do know is try and run for longer time wise and the distance I do is the distance I do. I ran for 50mins last week. That wasn't something I could have done when I'd just finished the programme. Maybe try to increase how long you can run for and the distance will come in time.

Kasterborous Mon 14-Jul-14 14:26:06

Dotty that's fantastic grin your first 25 min run and outside as well. That's the one when Laura tells you that you are a runner now. Which you are smile

Kasterborous Mon 14-Jul-14 14:28:58

My 'speed' is around 8kph (5mph). I cannot run any faster than that. What I can do now is run further and for longer periods of time.

Watto1 Mon 14-Jul-14 14:31:30

Thanks for all the encouragement everyone. I think it is the lack of a short/medium term goal that is the problem.

I'd like to try a 10k programme but I was scared to start while I was still struggling to do 30 mins. Also, I do nowhere near 5k in 30 mins! More like 3-3.5.

CruCru Mon 14-Jul-14 15:01:44

Hi all

Just started on week 2. Feel knackered but good (it's a pretty warm day).

lovelidl Mon 14-Jul-14 15:45:31

If anyone shops at Lidl they have lots of running goodies on sale from 24.07wink

Kasterborous Mon 14-Jul-14 21:04:18

I've just done a 6.75K (4.2 mile) run in 50 mins grin I could hardly walk when I finished!

FiveGoMadInDorset Mon 14-Jul-14 21:18:27

Well done everyone, all really inspiring. I took the bull by the horns and sussed out a route which is flatish and away from prying eyes although I do have to drive to get there but involves parkland, woods, concrete roads, tracks, dirt and sand and then an uphill hike to get back to the car up a track again. I did it although I did manage to press pause at one time and ran for longer than a minute and I gave up at 50 seconds on the last run as I was running into quite a strong headwind. The dog loved it though.

Thanks for the heads up lidl

DottyDot Mon 14-Jul-14 21:33:53

W7R1 done and went well. Am realising that at some point in every run now, when I want to give up, I imagine having to report back on this thread and then I realise I have to keep going..! grin.

I'm also slow at the moment but I'm hoping to start building up some speed over the next few weeks with these longer runs. I did the first 5 minutes at a record breaking 8.2kph but then had to slow down to 7.1kph and ended up doing the last bit at 6.8kph, so I can work on trying not to slow down for longer periods of time.

And obsessing about the time gives me something to think about other than being knackered and wanting to give up! grin

lovelidl Mon 14-Jul-14 21:38:38

I failed tonight.

Ran 1K, thought fuck it, ran back home and had two slices of toast and a bar of chocolate.

I have sinned, please forgive me! And give me a suitably hard kick up the arse. blush

FiveGoMadInDorset Mon 14-Jul-14 21:40:46

It does help doesn't it Dotty? I also have a very supportive friend who started running last year, she is doing the marathon next year!! What is the app you use that measures your speed?

Kasterborous Mon 14-Jul-14 21:52:16

lovelidl you haven't failed. We have all had runs like that - I've had several- don't beat yourself up about it. At the very least you went out and tried it. Don't let it put you off, your next run will probably be really easy. smile

FiveGoMadInDorset Mon 14-Jul-14 22:01:52

You ran a kilometre, That is more than a lot of oeople can do. Don't be hard on yourself and hope you enjoyed the cake.

stilllearnin Mon 14-Jul-14 22:34:20

I didn't go at all today lidl! My ds doesn't sleep and so I was up til 5 worrying about his lack of sleep (!) and then got up at 6.30. This week is busy and so this was my chance to try a longer run. I did do 30 day shred thingy instead. I then googled all the nasty things the Internet says about jm, watched night watch on the iplayer and sat for hours feeling blue and pointless. On other words, you did far better than me!! smile

stilllearnin Mon 14-Jul-14 22:41:21

Oh and I can't type properly on this phone (but hoping you get the drift)

dizzyday07 Tue 15-Jul-14 02:34:34

I went out for W8R3 on Saturday evening and everything was going well until @25 mins when my left knee suddenly started playing up and it felt like my kneecap was sort of sticking as I straightened my leg. I limped through to the end and it was really quite bad that evening and for half of Sunday. But as soon as it happened it seemed to right itself hmm

DD and I re-ran W2R1 tonight and we both listened to the podcast tonight (she just had music the other day) but as they were slightly out of timing with each other she seemed to enjoy running on ahead and then me catching her up throughout it and she completed all the sets too without a fuss!

She says she wants to do W9 (30 mins) across country next so we might have to wait until Thursday for that as she swims on Wed. and tomorrow night might be too soon.

I think you are all fast as I can only run 3k in 30mins so I make that a super slow 6k per hour !!

maffive Tue 15-Jul-14 03:24:46

Hello, is it ok if I join in? I've just started and did w1r1 yesterday, so enjoying the sore thigh muscles today! grin

It's really interesting to read your stories, and I'm encouraged by your achievements.

I've never run before, and was just wondering if anyone else gets the tingling, itchiness on their skin when they run? I've read through this thread (but not previous ones) and couldn't see any mention of it, but apologies if it's been discussed before!

I seem to get it particularly around my torso and thighs. Anyone know what causes it? I'm paranoid that it's all my flesh jiggling about blush, or could it be circulation? Will it get better when I get fitter?

Thanks for any advice! smile

DottyDot Tue 15-Jul-14 07:21:41

lovelidl you definitely haven't failed! You went out, did a run and came home - I want to be at the stage you're at where I'll go out and sometimes do long runs, sometimes short. And look at the weight you've lost - bloody brilliant.

five I use map my run app which seems to work ok - gives me an update every five minutes as I'm running then gives me a summary at the end.

DottyDot Tue 15-Jul-14 07:23:52

Hi maffive! Yes I used to get the itching/tingling too - around my stomach and back mainly - used to be desperate to scratch while I was running on the treadmill! Not sure what it was but it's gone now - think it might be a lovely combination of sweat and wobbly bits not used to running?! grin

PhilomenaCunk Tue 15-Jul-14 08:10:12

Lidl, I had a rubbish run the other day and gave up. I felt really fed up but went out the next day and joggedran really well.

Thanks for all the info about times. I go about 8kph for the run bit or 7mins15secs per km. I'm doing a fun run at the weekend and was terrified I'd be the slowest person there. I reckon it'll take me about 38 mins if I can keep going. I've only done week 8 so far so that's 10 more minutes running than I've ever done. Am I mad to try?

CruCru Tue 15-Jul-14 08:42:10

Hi maffive!

I get that sometimes. What do you wear when you are running? It might be sweat that can't escape.

I feel like running today but it's meant to be a rest day and my kit is still wet. Perhaps I'll see how I feel later on.

flashnorman Tue 15-Jul-14 10:26:12

Lidl I feel ya pain! I just went out & got to 2.5km & just couldn't take anymore! Have had a couple of days off so maybe my body was still in rest mode blush. I might have time for a run tomorrow morning as I don't have to be in work till late so will see if I can get 5km done then.

maffive Tue 15-Jul-14 10:56:38

Thanks Dotty and Cru grin. Glad it's not just me.

I'm not really wearing any special gear - just an old t-shirt and yoga pants. Maybe I should invest in something a bit more hi-tech that wicks away the sweat? Gotta love an excuse to shop!