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

[WhoKnowsWhereTheTimeGoes]

Yet more space for us to talk about our progress on the Couch to 5K programme, the clothes we wear, the music we listen to, the gadgets we use -and our nail varnish.

New runners are warmly welcomed - come and give it a whirl, you know you want to! Although this thread has been going for a year now some of us are re-doing the Couch to 5K, some of us are relatively new, some are doing half marathons already, we are a good mix and would love to hear from anyone who would like to run with us. Just jump in whatever stage you are at.

million, you go from max 5 mins running in week4 to 20 mins non-stop by the end of week 5 [scared emoticon]

My nail varnish was free with a mag this week - a bit too solid for my liking - I prefer metallic finish but cheapskates can't be choosers!

Million Its the running non-stop with no breaks, but I figured that if you can do run 2 of week 5 you probably can run 20 mins non-stop. I failed at week 4 twice so instead of going on I decided to just see how long I can run for in my 3rd run that week and I did 13 minutes. I reckon I could have gone a couple more if I had the encouragment. Also I was happy that I did more than 10 so stopped running.

Im starting week 5 tomorrow, but as I go to a running club which concentrates more on the distance you run rather than the length of time you can run for I am going to do run 1 twice this week, run 2 twice next week then do the same for week 6. I figured that as with the running club I am running non-stop for longer (last week it was for 2 miles - I think 5K is 3 miles anyway - and next week its 2.5 miles) I will use that as run 3 in weeks 5 and 6, but I will be taking 2 weeks to do each run, then with weeks 7-9 as they are just running non-stop for over 20 mins I will do each week as I should. Im not in any hurry to run 5K, I just want to get fit.

I am also thinking of dusting off my 30 day shred DVD to do on another 3 days to tone up my arms and abs as I feel these are being neglected.

Just popping by to say hello and Good Luck to Neil for the Triathlon. Glad to see nail varnish still getting a look in. Might go and do mine in a minute.

FartB - It's a while since I did Week 5 and I did stick with Laura, I think she gives you 5 minute timechecks in the 20 min run and then lets you go to the end, or something like that. You could do it without her just as well I think. Her music is pretty dire!

Ooh is it tomorrow Neils triathlon. Good luck Neil

Thanks who knows I am not going to use her for any of the constant runs, just the stop start ones in weeks 5 and 6 now

Good luck Neil hope all goes well.

I think it's the thought of week 5 that's the problem. I know I ran day 1 for a whole week and the same for day 2 and wouldn't have even attempted the day 3 20 min one if I hadn't't had a little encouragement from you guys on this board [grin:]

Go for it I say, if I can do it then anyone can

even!!

Can I join?

I started in November and got to week 4. Then it all went wrong with Christmas, weather, feeble excuses.

But just been out again, back at week 4 and it wasn't too bad. Could manage it all slowly and noone laughed or pointed

Need some motivation to keep going though.

Hi everyone can I join? I've just complete week 4, can not believe I ran for 5 minutes in 1 go this week as a started as a total non runner 4weeks ago with 60secs nearly killing me! However the thought of week 5 is stressing me there is no way I am ready to run 20mins in one go. I'm only just getting the 5 minutes done! I see some people did day 1 of week 5 for a full week etc and I think I may have to do that...

You're at the same stage as me Poppig - I start week 5 on Monday. Also started as a non-runner (and old and overweight to boot)

Are you going I try week 5 all in one week Kewcumber? I don't think m ready for run 3!

No I'm not ready for run 3 but so far the programme hasn't failed me - I haven't felt ready for any new week and yet I've done them all so far. If I fail to do a run properly then I'll redo it until I can but i try not to anticipate failure as I tend to fulfill my own prophesies!

Im starting week 5 today Still doing run 1 twice this week and run 2 twice next week I think.

Oh I didn't know there was a 20 minute run in week 5

I may do week 4 twice, as I've only just picked it back up

I think with run 2 being two 8 mins runs with a 5 min walk in between it can't be much harder can it to run 20 mins non-stop.

Though I can understand why anyone would want to repeat a week at anytime.

Morning all,

Hope Neilsboar is having good weather as it's a bit gusty here. Let us know how you got on.

Been out for a 5k run with DH instead of our usual longer Sunday run as he is nursing a calf injury still (anything to skive off running for me!). I didn't notice the wind as we went out but was blowing straightk at us on the way home, making it a bit harder, hey ho, at least it wasn't raining!

I've not been on for a while as things at home have got in the way, but I am back now an up for it.

My last run was W5 r 3 but I couldn't do it as I had tonsilitis last weekend and wasn't really well enough to keep going - throat etc really hurt. Am out tuesday night and think I will try W5 r2 again then on Thursday (working at home, ha ha) I'll try the biggie. Kew, like you I am old and overweight so we can (virtually) pant round together.

Nice to see so many new faces here! Welcome all.

Loving the cow talk.

Whoknows, how are things with you? Thinking of you and hoping your referral comes through soon.

Where is Shredded and Rather?

Keep on running everyone

Oh Neils, hope you had a great Tri today, lovely weather here and hope it was good for you. Looking forward to hearing how you got on.

Hello all, just been reading through the thread and catching up. Lovely to see some old names popping up, as well as all the new runners. To those who are a bit unsure - DO NOT WORRY! You can do it. By the time you get to the long runs it's all in the mind - your body is ready, but you just need to tell yourself you can do it .

DH and I have just returned from a lovely week's holiday. We walked loads, hired bikes and had a day cycling but, despite taking running gear, did not run. That is bad, as we are running attending a half marathon next Saturday. We've both been out today for long runs this afternoon - mine was almost 10 miles, in 2+ hours. So all I have to do is do it again next week, hopefully a bit faster, and tag a 5k on the end .

Neil - I hope the tri went well - looking forward to hearing all about it.

Thanks for all the good luck messages everyone; I'm not going to try and list you all in case I miss someone! But it's appreciated.

Anyway, I finished...

I cycled there in the morning (about 5 miles) so a nice warm up, went and registered and then had the first challenge; apparently marker pen is old hat for numbers and now its race tattoos - which took a good 10 mins to figure out how to apply. What I didn't realise is that if you aren't nicely hairless then trying to remove the things is just a way of epilating yourself one hair at a time (ow!!)

It turns out either I had my best swim by minutes or my eyesight has been letting me down and I've been completely misreading the clock in the pool when timing myself. Either way, I started in the 11 min group as the first one off in my lane (other 3 following at 10 second intervals), I figured I might have been a bit off with my swim time when I finished the first length first by quite a margin and was sure I'd got the time badly wrong when I'd lapped everyone else in my lane and left the pool 2 minutes before anyone else...

Transition 1 went kind of ok apart from the hopping around with a bright orange cycling top wedged over my head - I'm guessing I looked like a giant orange lollipop...

The cycling was good; I managed to take the 'new' bike out a couple of times on Saturday and felt confident enough on it to use it in the race - it was very fast, particularly into the headwind I only got overtaken once (twice actually but by the same guy) and averaged 19 mph over the 15 miles.

Transition 2 went much more smoothly, a complete lack of bouncing lollipop incidents.

And the bit you're all waiting for :) the run... The good; I made it, comfortably, without any pain in my shins and in an OK time. The bad; I could have gone faster, my pacing was very poor and I definitely had reserves 'in the tank' at the end... The ugly; stairs!! Some sadist made it cross a railway line and a dual carriageway twice! So FOUR flights of stairs which I hadn't trained for!

So the result (provisional) 168th out of 430, Swim 400m - 8m 46s, T1 - 2m 51s, Cycle 15.09 miles - 46m 35s, T2 - 1m 11s, Run 3.9 miles (6.2km) - 32m 35s, Total 1 hr 32m 01s!

So I think that means I've sort of completed couch to 5k; although I kind of missed week 8, I think.

Anyway, the next one is Buxton in July and I definitely think I could improve my times, I can't believe I couldn't run 8 weeks ago!

And just for continuity I'm afraid I didn't see any cows at any point round the course, but I did see lots of sheep - I don't think I caused any of them to hurl themselves startled into any ditches though.

"although I kind of missed week 8, I think"

I think that can be forgiven all things considered

Congratulations!

Well done Neil! Inspiring, especially with those pesky stairs

Wow Neils that's very impressive and inspriring! Congratulations!

I did w3r1 yesterday and managed to do both the 3 minute runs. The last one was pretty slow but I was really pleased with myself Seems a bit insignificant with Neils achievements though...

Well done Neil

Well done Neils I am suitably impressed.

Shredded the week away sounds great, love the idea of 'attending' a half marathon.

Hello Sybil hope you're feeling better and well done thanksamillion

Wish I knew how fast or slow I was Iliketomoveit I have no idea if I'm on the right lines, my dc's pre-school had parent's evening too and they used to bring home school reports saying things like whether or not they could put their coats on independently and other cute stuff.

Well w6 r1 done today in the rain. Really didn't want to do it but I did and quite pleased I did.

Oh and welcome to the new people, it's quite friendly in here!

Well done neil