Starting C25K 19/11

[golemmings]

Anyone want to join me? It means we should start 2012 being able to run 5k - now there's an incentive to stick with it.

What's the 5k improvers program?
All ok here. Still doing 3x 5-6 k runs per week... Although got the in-laws this week so might step it up a bit

tidy its summarised on [[http://m.mumsnet.com/Talk/sports_and_exercise/1397304-following-c25k-and-with-a-10k-race-in-june-do-i?msgid=30013092#30013092 here]]
I'm also planning on getting out more this week. I'm sure my mother in law will spare me!

Did week 4 run last night at the gym. -2 here is my excuse! I'd given my ankle a couple of days off but haven't made it to running shop yet.

Anyway I'm pleased to report week 4 run 3 was the first time I actually finished all the runs. In the previous two I stopped during the 5 min run. So my plan is to do week 4 once more before moving on to week 5.

Week 5 Run 1 looks ok. Rest of week 5 v scary. Especially run 3!!!

Brrr 5. That's a bit chilly. Well done on the runs. It sounds like its really coming together in terms of your fitness. Don't worry about w5. It really is much easier than it sounds.
I've just done W8r2. It was quite hard but it did all seem to be uphill! For the first time I walked on one of the runs but I was going up a hill so steep I was quicker walking than running!

We're at mil's at the moment. Last time we were here was December and I could barely cover any distance. Went out today with the intention if doing the route I last did a couple of years ago when I thought I was quite fit. Today I got to the point where I should have cut hack to come home but realised I was a long way from half way through so I had to go keep going and turn it into an out and back run. I also ran some of the warm up (slowly) and made sure I did a full 5k which took me 32 minutes.

I'm getting quite nervous about my mud race in march so I think I will shred and do some military fitness stuff with shorter runs for the next few weeks and interval 5k sessions at weekends. Not sure when I will fit it in. I guess 6am or after tea. Eitherway I need to find a time that works or it won't be happening.

Sounds like a good plan go

I have new trainers. Not a treadmill running shop but a small specialist running shoe shop

So I'm hoping ankle issues will start to ease. Seems my flat feet and rolling knees might be the issue. Watch this space!

How are the rest of our running crew doing? Still running?

so, in the last couple of weeks i've had shinsplints, migraines, sinus infection, & my bad back kicked in.

ran today for the first time since last sun. wondered about repeating the last one, but decided just to go for it. did w5r3. went vv slowly (an 18 min mile! I can walk that) but everything except the shin splints was fine & they only made themselves known in the last few mins.

so, I shall leave it 3 days before I do the next one, maybe even 4.

but I did do 2 x 8 mins and breathing wise etc was fine. there is no way I'll be covering 5k in the time by the end of week 9 - until my legs stop hurting I just can't go any faster.

still, I am trying to look at how much I have improved, rather than dwelling on what I haven't managed yet.

love the idea of a mad run through obstacles & mud. noway am i fit enough now, but i really like doing the kind of thing where you just exhaust yourself & don't know if you need food/sleep/bath first. at least, i did when I was younger.

You're all brilliant. I'm not posting much because I'm a bit of misery just now. My knee is better but it's still not right. I so want to run. Maybe Tuesday. :)

i really like doing the kind of thing where you just exhaust yourself & don't know if you need food/sleep/bath first. at least, i did when I was younger.
I love this. I was spurred on by at great song on the last few
mins of my run yesterday and bombed it down the hill with a sense of crazy abandon. Have not run like that since I was a child and it was great.

On the treadmill last night I abandoned the NHS Laura podcasts in favour of an app on my phone, then ran it with headphones and screen on the last half hour of awesome movie "The Princess Bride" - it perfectly finished the credits at the end of my warm down walk.

kickass Sorry to hear about the shin splints et al, agree though, focus on what you can do. Not sure about wild exhaustion though - even as a kid I was somewhat sedentary in nature

ohbugrit hope you're up and running soon

tidy spill - what song? I'm looking for inspiration!

yes; i am hoping to get to a point where i can pick up speed and go for it

5ofus I've found three songs that make me want to run like the wind! They are:
Price tag - Jessie j
M I A- paper planes
Lose yourself - eminem
Must be something to do with the tempo.
And when you're slowing down...
One day like this - Elbow.
Awesome

Anyone else?

m.youtube.com/#/watch?desktop_uri=/watch?v=8wALSRAuXaM&v=8wALSRAuXaM&gl=GB

This track - my first ever c25k run before I found tree podcasts was done to this track and it still feels a bit inspirational :)

That links me to "Sexy Internet Dating" which apparently is censored...

I'll look the others up on iTunes. I think I might have one of them already.

Week 4 run done again today - and I'm feeling ready for week 5 now. My new trainers were OK. Given the price I really wanted to feel like I was being carried by angels - but the reality is that my ankle still aches a bit. Not as bad as it did but still a bit stroppy.

Tonight was rubbish telly night on the treadmill. Watching an Andrew Marr documentary on the Royal Family was never going to inspire me in the way that the Princess Bride did so I went back to my own music and actually felt pretty good running.

How are the rest of you?

That links me to "Sexy Internet Dating

linked from my phone - it takes me to Little White Doves by Dirty Vegas!

Ah yes on my phone it links correctly. Just on PC it doesn't.

at the link. I was reading that at work (school) so good thing I didn't try linking.

I

Will give your music choices a listen. I still like Eye of the Tiger m'self but I'm an old fart and need to discover some twenty first century music.

Just completed week 8. Went up the big hill and down the other side. Fortunately I didn't get all the way down before having to turn back which saved a bit of climbing.

The hill is bloody steep (that's an imperial measure you understand, there are 19 quites in a bloody, and 7 bloodys in a damn-near-vertical). It's not only bloody steep going up but its quite scary coming down.

Had a gps fail too so I've no idea how far I went or how fast. I was gutted about this for most of the run and I got off to a really bad start because of it. I have become a training stats junkie. Please shoot me now.

go that post made me laugh. I hear you with the stats thing! I'm addicted to tracking my progress on Endomondo.

I just did what ought to have been w 7 r 2, but I only did a gentle 20 minutes, about 3.5k. I'm worried about this knee so I've iced it and raised it up. Here's hoping it's OK tomorrow.

It feels bloody awesome to be running again though - scary how 10 days off was enough for laziness and excuse-making to appear though. I had to have stern words with myself to get out the door tonight.

Well done bugrit. It is amazing just how quickly it stops being a habit, isn't it? I find that missing one makes it much easier to not bother with the next one.

I had great plans today to go into town and play on the outdoor circuit at the leisure centre in preparation for the BMF mudfest next month but with one thing and another I didn't get there. I did start the 30 day shred though.

Either I wasn't working them hard enough or my legs are quite strong. My arms however are pathetic dweeby things which need lots if work (and my first kayaking race is at the beginning of April so they will need lots of work; I'm not sure I've paddled for 40 weeks. I know I was 20w pg when I did my last race).

I also discovered that its a while since I stopped my pelvic floor exercises. Running is fine but star jumps? They are surely an abomination and an insult and a challenge too far for idle mothers everywhere!).

Week 9 tomorrow but goodness knows when. It might be Saturday instead.

Quick update as I'm on phone. Week 5 run 1 done. Not too bad but needed to stop a few times. Will be back with longer update soon!

Beautiful day and fabulous run. It snowed gently thus morning so the distant hills are topped with white, the sky is clear blue and the light golden. Feels like I should be sitting at a lodge drinking hot chocolate before skiing down...

Since I'm in Shropshire which isn't known for its ski resorts I went for w9r1. I ran the circuit I used to do and then turned it into a figure of 8 and ran the other circuit that I like. Fortunately I finished half way across a very slippery field so had the excuse to walk the rest. Not only is it slippery but the path runs along the edge if the brook... Asking for trouble really!

The app I use has been updated and now gives you regular status updates which is fab. It threw me at first because it gives you average speed so it told me I was running at 10km an hour. I only heard the 10 and panicked; I thought it was 10m/km which is rather slower than normal. Once I'd got over that it was fine. There is a discrepancy though between what it tells you in the updates and what it records at the end. When I finished my run it told me I had run 5.04km in 30 minutes and 14 seconds. When I checked the stats log it recorded only 4.92km in 30mins. Not sure which is accurate. Not unhappy with a 6.04min/km pace though. Even more chuffed apparently at about 3km I was managing 4.54min/km which was bloody marvellous. Was downhill though.

To be fair I couldn't have gone much further; I felt really sick doing the cool down but 10 weeks ago I could only run for a couple of minutes at a time so in another few weeks or so I should find longer distances easier.

Is there an emoticon for accomplished?

Well my dodgy knee felt sore on Friday so I've only just run today, a gentle 4k :)

go, your post about today's run was lovely, it made me do a big sigh (in a good way!)

Don't you just love the idea of "just a gentle 4k"? We're beginning to sound like proper runners with 'short' runs we could only dream about a few weeks ago and proper running injuries and all!