Couch to 5K - Run 1 done...

Thank you @rarathenoisylioness I just reread my post - not the most grammatical. I am clearly overexcited!

Happy running everybody

@mama4321 well done, that's amazing!

W9R3 Done

9 weeks, 27 runs. I feel pretty chuffed.

Only 4.1 km but I am happy with that especially as today I had the lovely Scottish 4 seasons in one day thing, and at times I was running uphill into such a strong headwind that I wasn't sure I was going anywhere!!!
Also the C25K app stopped working before the end, but fortunately I had Strava giving me spoken updates too so I knew when the time was up. The plus side of the app stopping was that I ran the app through again over a leisurely breakfast and was able to enjoy the celebration screens..
@choc27 cheering you on today. Hope it's a good run for you.

I was due to do Week 6 Run 3 yesterday but just couldn’t face it in the heat (I ran in it on Monday and really struggled) so dropped back to a week 4 run instead. I remember it feeling tough a couple of weeks back but it was easy and I upped the pace and ran some of the walking time, so I could see how much my fitness had improved. It’s due to be much cooler at the weekend so will aim to get back on track with week 6 then.

I did wk2 run 1 this morning. I had new trainers and my shins and calves were still killing. Any advice to help it?

Yes I think partly I went too fast. I definitely went a bit further on the uphill out and s lot further on the downhill home today.

Though I suspect i do know the major issue, which I won't share as you don't need TMI!!

I have decided to try my original circular 3km route on my 25 minute w6r3 over the weekend. I may well be able to run the lot now.

I think seeing how far I've come from huffing and puffing round it in week 1 might just spur me on.

I take water and, thinking about it, I suspect that I feel I need it because I breathe through my mouth. Does anyone know why they suggest to breathe in through your nose?
For those struggling with wk6, I found it it really helpful to go in slowly having read here about the block. It's wk6r3 tomorrow though which feels daunting.

I take water with me. I just can't not. Even it its just for the cool down.
What really helps me is chewing gum. Just creates that extra saliva and hydration without water and something to focus on

chanklybore hi, for me it’s not about speed - just getting to Wk 6 has been a big enough achievement but I’m not a natural or experienced runner.

I don’t take any water with me, haven’t felt the need.

W8r2 done on a very warm evening. Had to up my pace as I was trailing a walker and not gaining much on him, he let me overtake so I had to speed up until I felt like I was far enough ahead. I then struggled to slow it back down. Did lots of concentration on my breathing trying to breath in my nose but it was tricky. In the end I got a whole load more pbs including fastest 1k, it's 7min 33s which I shaved 8 seconds off, happy with that.

@mama4321 slightly jealous at your lack of problem

Can't remember who was struggling at w6 but it's known as the wall and a lot of people struggle with it because it seems to easy after the twenty minute run.

Thank you for the support. Glad you got out, bookshop. It was very warm today. Well done on the 5k! I wer, does anyone take water out with them or are the runs too short for that really?

So, turns out it was w7r3 today not 2. Not that it makes any difference! I might be struggling a bit, I was massively motivated in the early weeks because progress was so quick and the runs mixed it up a bit, even when there was one the same it was to prepare for the next one when I needed to meet X challenge....Looking at the runs for this week and the next and the next all being (essentially) the same. Doesn’t excite me as much. Any tips from the graduates? Is it all about getting faster or finally getting to the magic 5k? I keep putting off buying any gear in case I don’t stick to it so I’m still plodding around in my primark leggings and treadless trainers!

Never mind, pity party over, I did the run. 4.12km in 29.05mins, and another km and about ten mins for warm ups and warm downs.

Just ran 5km in 26° heat with the sun on my face. It was very hot and very hard. My time was 32mins. I’m still making progress but today’s run was not as enjoyable as I thought it would be.

I couldn’t find a proper rhythm and was either breathing too fast or slow. I think if it’s hot tomorrow I’ll go in the evening instead.

@thankssomuch I breath in through my nose and out through my mouth. It takes a bit of time for my breathing to settle down but I find forcing the air out with my lungs makes it easier to take a big nasal breath.

@ChanklyBore I didn’t have much mojo today. I know that just getting dressed for a run though kind of forces me out. Even the bad runs feel better for having been run. I’m also happy now that I did put the effort in because I can see my fitness improving.

Thank you trying - so the hot weather did exhaust me and it isn’t just me.

I’m interested to hear other people struggle with breathing in through their nose - assumed that was just me too.

@ChanklyBore week 6 is so hard! You've got this!

Week 6 run 1 was my worst run and I stopped and nearly cried ....

He paving said that i was due to run week 7 run 2 yesterday and I didn’t go because it was hot and I didn’t feel like it. Do I have to do it today. For the first time in a while I don’t want to. Where is my mojo?

@FallenSkies I have an app called Women Workout At Home - Female Fitness which has good pre-run and post run stretching routines. I paid to remove ads but I think it was all of about £3. And of course, you don't have to pay. Some of the other routines are also good and most are quite short so easy to fit in around your day.

I sprained my ankle mildly so haven't run since Monday. I think I should be OK by the weekend to get back to it, hopefully.

@FallenSkies either that or I've been recommended foam rolling for the stubborn muscles.

@baseline2815 that's actually so amazing to know it gets easier!

Just wanted to check back in - I am still running 30 mins 3 or 4 times/week. And it is getting easier, and faster. I am now running about 4.5 - 4.8km in 30 minutes. I hope I can keep this up long term!

Congrats to everyone still making their way through the programme.

That's a good idea @TryingToBeBold
I do the 5 mins exactly as that usually finishes at my garden, where I do some stretches before stepping back in to reality with the kids. I will try doing a longer cool down to see if that helps. Thank you

@FallenSkies do you just do the 5 min cool down walk?
I find extending it so its 10-15 mins is what really helps me.

@GuyFawkesDay I did w6r2 today and really struggled. I don't think this heat helps either!
When timing, I include my warm up walk, but not the cool down. My pace today way 7.01 min/km so I'm hopeful of managing to run 5k at the end of all this. I really didn't think I would get this far, and this group has really helped!
Does anyone have any good stretching videos they are happy to share? I do a little stretch after each run, but think I may need to do more as my calves feel quite tight.

@GuyFawkesDay

Week 6 Run 1 and 2 is a lot harder than you expect it to be!

I did W7 R2. Couple of breathers.
What then shocked me was.. I ran the whole cool down (got almost 4 mins in just to see what I was capable .. and Thought sod it.. only a minute left!).
30mins running. 3.89km. Hoping the breathers will then bump me to 4k. My KM time is roughly 7mins 20 so 5k I'm estimating will be around 38mins.

Going to switch next week to 32 min runs instead of 28 and the week after 35 instead of 30 if I can push it. And then make the push to 5k

W6R1 this morning. Wasn't feeling it before I started really and it was tough. My 4km route rises slowly most of the way out and then downhill home and hitting the long run mostly uphill was hellish today. How intervals can feel harder than the 20 minute straight run I do not know.

I'm pretty sure I am getting faster. I'm not getting any lighter weight wise, mind you that might be the lockdown wine.

Anyone else find W6R1 hard?

@RonBurgundyspanpipe As I am pretty old, yours is one problem I thankfully don't have to deal with anymore! Hope you get out to do your run tomorrow. I've lost track a bit, are you at the end of week8?

It's great to see so many new people on the thread. Happy running everybody.

@TryingToBeBold yes I left a bit of extra for a walk home! I hope I can remember the route when I'm running, I'm guessing it doesn't tell you which way to go 😂