Couch to 5k 2011: Part 5 - Polished and Ready to Run

ifancy closer inspection of the route tracking software shows my GPS was on the blink and I reckon it lost a couple of k and hence the low average... Still 14k on the bike is nowhere near as impressive as it sounds; its surprisingly easy to sustain a decent pace on the bike; I think its down to being able to deliver the power (what there is of it) in a very smooth fashion rather than running which is very high impact.

Personally I'd have something light before going out; I reckon, based on commuting 20-30 mins to work by bike, you'd get away without eating if its less than half an hour of running, but much more than that and I suspect you'll feel truly shocking...

Blimey Neils, well done you! 14k?!?

Quick question to you more knowledgeable sorts... I want to go for a run before getting ready for work tomorrow. So was thinking 6am (I am normally up at this time so no biggie) but I normally eat and leave it 2hrs before exercising. Obviously can't so this tomorrow (I ain't getting up at 4am! ).

So, is it ok to run on empty so to speak? Or just have, say, a banana and then head out the door?

Any tips gratefully received!

W3D2 done earlier today; did it directly after a 14k cycle ride so was properly warmed up. I've been doing the shin splint exercises and stretches, but have still had a touch of soreness - not shin splints proper, but enough to make me take plenty of care on technique... Have been RICEing after each run too.

14k cycle ride was a bit worrying - historically I'd have expected to be averaging about 15-16 mph over the distance with only a couple of hundred feet of climbing; but was down at 14mph today. I have rather kitted out my bike for the commute rather than out and out speed and I think that may be the cause; can't undo many of the things I've done so I may just have to live with being slow or try and find a way to obtain a faster bike.

My swim time is pretty poor too so it looks like I need to focus on technique there...

Shredded I'm rather enjoying the triathlon training - the swim is only about 15% of the time, the majority is on the bike. Currently I'm just hoping to finish before they shut the course

PS I think I am the jellibelli imposter as the y spellings had already gone. But if you said hello!

I did get out for a run yestrday, about 50mins (freedom of no watch again, hurrah!) it was a lovely run and was briefly tempted to continue with DH to go 'over the hill' instead of around the bottom, but wimped out. I think it may be challenge to work up to though.

I haven't run this morning as MNing in bed as I intend to do some Jillian this evening with some sprinting. DH did some sprinting sessions with DS for rugby training last week and was surprised at the difference it has made to his speed and stamina, so I am going to give it a whirl.

Shredded why not agree to doing a triathlon in return for some swim training from your friend?

Impressed by anyone who has given up smoking. Well done! Truly.

Well done on both points IFAS. DH and I are both ex-smokers - like you DH could go weeks without smoking, smoke loads on a night out and stop again for weeks, while I was a more regular smoker. I look back and shudder at younger self puffing away - 3 of my grandparents were smokers and 3 all of them died relatively young of heart attacks/strokes. The non-smoker lived to a healthy 89.

Great swimming too. I'd love to be a better swimmer. A girl I work with was quite a high-level swimmer at university and does triathlons. She keeps trying to persuade me to do a mini one with her. I'd be fine at the run, and OK on a bike but rubbish at the swim.

Enjoy the rest of the weekend!

Thanks guys «manly punch to shoulder» & fabulous 2 hour run!! Most envious!

Did manage 30 lengths of a 25 metre pool with no stoping. 22 mins & felt breathless & hot but not exhausted.

Back to running Monday!

But best of all, I've not smoked for two weeks!! I'm a total social smoker & can go for days or weeks without if there's no booze involved. But hate it & bought an electronic fag. Been drinking tonight & haven't had a fag! So pleased!!!

Oh dear Shandy, proper flu is awful. Take it easy!

Well done ILike. Some runs seem to go better than others, hopefully your next one will be better.

So jelli, did you get out? Have you noticed there are some other posters with similar names? I keep thinking I have bumped into you on other threads but it is one of your impersonators .

I have had a very long run today. DH suggested that a good way of getting ready for next week's 10k was to run further than that, so that next week would feel easy. Honestly, if anyone had told me a year ago when I was finishing C25K that I'd be running for two hours and actually enjoying myself I would have fallen off my chair laughing.

Had a run this evening, gawd it was tough. It started off and finished ok, but the middle bit was a complete bitch I was hoping to increase my running time next week, I really hope it's not such hard work.

I have a lovely colour on my toe nails. It is a No7 and it's called violetta. It's a dark blue/purple gloss. I like it more than I thought I would.

Don't underestimate how long it takes to get over the flu Shandy, when I have had it it has taken me weeks to return to normal.

Urrgh, sorry Miss for my absence, but I've been very poorly. Proper flu. Most ill. Poor me!

I did try and run on Weds & because it had been 10 days, I thought I'd do W7 again. Epic fail. Could barely do 3 mins before totally exhausted with an unbelievable stitch that I just couldn't lose. And it had been 2 hrs since I'd eaten (any thoughts / ideas on that?)

Haven't tried again as still slightly bunged up but am going to go to pilates or for a swim today. Gentle exercise to get stamina back. But I'm missing the running

Hi All, I've been a bit slack this week with the running as I haven't managed any since the weekend. I have jillianed each day except Wednesday so I am not all bad!

No music offerings from me as DH is my current entertainment while I'm running and he's not easy to send through the Internet! I have no nail garnish either as I broke the nail on my middle finger right hand on Wednesday si I will not be wearing any for some time! I have a week and a half off work now too (hurrah!) so I hope to get in the garden and I think that will probably result in ages more nail deaths....

I will run this morning and hopefully tomorrow so I am allowed on the thread again - honest guv'nor.

How's everyone else doing?

Thank you WhoKnows for the Rumours suggestion. I had forgotten that i'd bought it on iTunes ages ago (iTunes was kind enough to tell me I didn't need to buy it again ). I ran to it this morning. Only problem was my shuffle shuffled the order of the tracks so it didn't sound "right".

Have good weekends everyone. I'm making the most of being home alone before DH and DS's arrive on Monday.

Ooh Rumours, one of my favourites!

I find running to podcasts/books makes me even slower than my usual slowness.

I was very good and went out early on Monday morning and had a good run, but have not done anything since. I was planning to go today, but have to be in work early. Oh well, tomorrow is another day .

I ran again last night. The same as Monday night, but with a longer run at the end to finish off. My aim is to do the same on Friday with a view to upping my running time but keeping the walking time the same.

I ran to War of the Worlds as my iPod battery was flat, so had to use dh's. It was quite good listening actually. Good paced music and listening to the story took my mind off feeling hot and sweaty

My nails are resting too, although I think I may do my toes. I have a lovely dark blue/purple that I haven't used yet.

I am still here and have been doing good running, I've just not had time to get on MN.

I ran on Friday, and again tonight. On Fridays run I definitely felt that my walking intervals of 45 seconds was too long. So I reduced it by 15 seconds tonight and it felt fine, so I am feeling chuffed with myself - if not a little when other people talk about doing 10k

Well, I did W2D2 today - this time I did some shin splint exercises before starting and a longer bike ride and the weather was much warmer. I did the opposite way around the track and my shins felt much better... So I'm cautiously optimistic.

Plus I made it round 2 mins faster than Saturday (!)

WhoKnows, I find once I'm passed the 'peak' in a cough/cold cycle then going out and exercising helps (rather than makes it worse like it seems to early on); hopefully that will be the case for you.

Linzer, I've commuted across Stockport/South Manchester for years whilst overweight and in lycra; so it takes more than being slightly sweaty in a bakers before I hit my embarrassment threshold .

I'm actually missing my jacket and hat, WhoKnows. Well, the hat mainly - it stopped my hair getting frizzy. It was OK this morning as I washed my hair straight afterwards, but I really don't have time to wash my hair every other day (it's very dry so doesn't need washing more than every 4-5 days). I went out at about 9 am this morning and it was already far too hot for me; I found myself looking in vain for some shade most of the time.

Anyway, Week 3 is now done and for once I had absolutely no problems with my knee/leg. I knew this would happen as soon as I made the appointment. I'm sure the problem hasn't miraculously cleared up, however, so I'll just have to make sure I get out regularly so that I can remember exactly what I need to complain about.

Welcome IShall - I've also had my running rudely interrupted by knee pain recently, although I did manage to complete C25k before it set in. It's been about four months since I last ran 5k, however, so I've gone back to the beginning.

Neils Hope the shin splint doesn't get any worse. I pass by a baker's towards the end of my run, but the fact that I'm hot, sweaty and out of breath generally means I'm too embarrassed to go in.

jelli Ooh, how exciting about the trip. DH arranged a mystery trip for me once, many moons ago; I didn't find out where we were going until we were at the airport (it was Paris; one of my first thoughts was, "oh no, I suppose that means I'll have to speak French." ).

Shredded You are putting me us all to shame with your 10ks.

Hello, I'm a returned to c25k - managed as far as week 5 a few years back then knee pain followed by bunion surgery on both feet put paid to running for a while .

But I'm back now, week 1 under my belt and raring to get stuck into week 2. I used Cool Running Rawb last time, but think I prefer the NHS music this time round. My ultimate end goal is to do a marathon, but short term I need to get the end of c25k before May half term as we're off on holiday, and I need a beach body rather than my existing one .

Can't help with nail stuff, sorry.

Yes, I went for gait analysis and am wearing Brooks Endurance GTSes. The track is a cinder track, so has some give; equally it was quite cold so I think that may have made the track harder and may mean I wasn't quite as warm before I started... My next run will be an afternoon one on the way home from work, so I and the track should be much warmer.

Just back from a hilly 4miler with DH. As you know we've been running separately for the last while and he is a lot quicker than me again so we weighed him down with ankle weights to make us more evenly paced. I was still more tired than him, perhaps because I have been skiving off running focusing on Jillianing and weigh training for the last few months. Anyway I have noticed my running is much less hard than when he first came home. Hurrah!

Apparently I don't particularly need my running stuff for our trip, so a half marathon isn't on the cards. We will be taking our running stuff with us anyway I am sure. At the moment I intend to be surprised by this trip although half the fun for me is planning what we shall do when we are there so I may give in and ask again nearer the time. I usually do the holiday search so this is very strange.

Neilsboar have you got new, properly fitted footwear? If not that won't help your injury. Can you run on tracks rather than on Tarmac, or are you on a special running surface?

Shredded you'll be fine for the 10k, all you are doing now is working to get your time lower. I hope the weather will be better than your last jaunt although you don't want it too warm do you? (I was overdressed today in my long legs and long sleeves - ooops)

Whoknows hope you are feeling better now and are out running.

Linzer really glad you have made the appointment and hope you don't have too long to wait for it.

Hello Honu hope the 'dog walking' is coming along.

Well, I've been off with a cold this week; got back on the bike about half way through the week and did W2D2 yesterday morning on the way to by croissants .

Left shin felt ever so slightly sore which is a little worrying, NHS guidance says to stop running for 2 weeks if shin splints actually come in properly... Its struck me that I'm using a running track and always going the same way around, so I might alternate directions and see what the effect of that is.