Couch to 5k- We do run run run, we do run run!

[cinnamongreyhound]

A thread for anyone thinking of starting, doing or completed the c25k plan!

The last thread had so many new people starting and working through the plan it was lovely. As well as those who had finished and working towards faster times or greater distances. Everyone welcome no matter age, fitness or ability.

Join us for lots of support, advice and gentle butt kicking of required

Old Thread

Hi scarecrow just did w8r1 and it was suprisingly ok. I have 'mapped my run' for the first time and including the 5min warm up and 28 mins running it is 4.7k of which 0.5k is walking so running 4.2k in 28 mins. I had to walk past the house for 5 mins at the end which is a bit frustrating so need to figure out an extra loop somewhere.
I'm pretty pleased with that, I thought I'd be miles off the 5k. If I run an extra 2 mins at the same speed that would be 4.5k running and then I need to speed up a bit or run a bit longer to get to the magic 5k.

surprisingly can't spell.

Bakingtins - well done. That is a great distance for 28 mins.

Cinnamon - thanks for all your support. You are so kind on this thread. Think you are right about it being easier for me when I have someone to talk to.

Well went out Sunday and last night and both nights managed the 28 mins for W8. I have been doing w8 (or trying to do it ) for a couple of weeks. Last night got to 26 mins and my friend suggested just trying for a bit longer. So I got to 30 mins and 30 secs of constant jogging. I am proud.

Baking - you are managing a much better time than me. Last night I did 30 mins, 30 secs and covered 2.64 miles which is something like 4.2k. To add insult to injury we felt that we went faster than usual last night.

Anyhow, I am proud I did 30 mins so might try and speed my last 5 mins up a bit if I feel ok. Will be back to let you know how I get on.

Well done trickydickie - you beat the chimp!

I have first injury to report I ran about 25 mins this morning, conscious that I had been stiff yesterday, but all felt ok at the start. Even through the running too. But when I slowed down to a walk hobble for the cool down, I had really tight calves, especially the right one. Stretched well and went to work (desk job) By lunchtime, I couldnt walk so researched physios and got a last minute appt.

FANTASTIC! - she discovered a calf strain deep inside, treated it with ultrasound and a good massage and I am now sporting a beautiful pink tape covered lower leg. Much more comfortable, and with the peace of mind that I can claim it back on my work-sponsored healthcare plan She was very thorough as I had flown on Sunday so she needed to eliminate DVT, but I seem to have simply aggravated a mild calf strain by a) pushing a bit harder than normal in the "funrun" then b)walking on the beach/sand dunes. Then back in to heels again for work I deliberately chose a sports physio (she does marathons herself) as I didn't want to be told to give up running. Apparently one calf muscle reaches right round under the sole of your foot

So a few days off, then a gentle re-introduction is the plan. Oh, and I also got shown a few different stretches.

Well done tricky 30 mins and beating the chimp is fantastic!

What is the consensus on when you are a C25K graduate? Is it running for 30 mins (in which case congrats Tricky) running for 5k or running 5k in 30 mins? I think option 3 might take me a while to achieve!

watching hope your calf settles down quickly.

Baking
I'm classing myself as a graduate. I can (roads and narrow bridge crossings ignored) run for 30 mins. Nowhere near 5km. Planning on (if I ever get my trainers back on, attempting work tomorrow!) shorter times, but faster to aim for 6min km rate, and then increase the distance again. BUT not planning on running 3 times a week - its a means to get fit and loose weight rather than to develop the love of running others seem to have. So, run max twice a week, and try to get in a swim and an aerobics class.
Any weight loss yet? Bonus of this bug is I'm just not hungry, so today I've had a slice of cake and toberlone. Not exactly diet food or healthy.... The weight seems to be dropping off tho!

Glad you found someone good watchingout, sounds very positive :)

I did 30 mins 3x a week bakingtins, then tried to speed up!

Just goes to show that as long as you put in in less than you're using it doesn't matter what it is nextphase, why I love counting calories, it's become second nature now to have a rough idea what I can eat :)

Glad you found someone good watchingout, sounds very positive :)

I did 30 mins 3x a week bakingtins, then tried to speed up!

Just goes to show that as long as you put in in less than you're using it doesn't matter what it is nextphase, why I love counting calories, it's become second nature now to have a rough idea what I can eat :)

Didn't do the 5k time trial tonight so we could go tithe coast as its supposed to be much better weather today than tomorrow. Had a long walk with peanut then sat watching the boys digging and running away from waves while dh fished, followed by fish and chips, perfect! Can't believe I only have two more days off out of my two weeks :(

Got put this morning for w8r1 and got lost!! Ended up walking a few KMs more before DH found me in the car. He can be at times, but I knew he'd look ata map and know exactly the mistake I'd made as he understands me uncannily well, and he'd know that I'd chosen to keep walking the loop instead of doubling back, and surely he drove up and cheerily said: "you got lost! Hop in". Bless him, he deserves more credit for being so positive about life Prob covered 9-10k. Now v stiff!

Great distance, BakingTins. Thanks to you and others for doing Laura's job!

Tricky, well done! A chimp boxed is worth far more than ten easy runs. Proud of you

Watching,more ally good point about sports physios. A gP once told me when I went about bad knee "you're not getting younger, what do you expect?"

Next, hope you feel better soon.

Hello again all. Reporting in on W8R2, which I did this evening. It was great, got into a good rhythm & had a comfortable steady run. I started the previous run thinking I'd slow down at halfway if I was struggling, but didn't need to. This run I thought I might try speeding up after halfway if I was OK - I didn't manage to, but the change in my thought process is encouraging. Also, once again there was no sign of the chimp! I actually think I have finally beaten him...

I think graduation is running constantly for 30 minutes rather than achieving the 5K. At least I hope so, because I haven't got a snowball's chance in hell of reaching 5K at graduation! I don't mind how slow I am, it feels like enough of an achievement to be able to keep going for 28 minutes, and I will be very happy to graduate on a shorter distance.

nextphase & hairtwiddler hope you are both feeling better.

Fellow W8 runners, we are nearly there!!!

week 6 day 3 today. struggling. asthma kicking in and struggling with breathing.

BUT signed up for my first ever 5k today. Will wheeze around the common in aid of charity!

Well done Drama the first wk 8 run was the first time I actually thought "I can do this!"
scarecrow three cheers for lovely DH. Hope you are not too stiff.
counsellor I really struggled with wk 6 for some reason and others said the same. Got on better with wks 7 and 8. When is your 5k?

Hi - still in awe of all you graduates and near graduates , but it's really encouraging to read everyone's achievements!

I struggled with W4 R3 yesterday, but tried again today and it was fine! I was panicking that I'd reached my "ceiling" but it was hopefully just an off day. I've started to include some uphill bits in my runs now, so am making a little bit of progress I think. Keep going everyone, and hope those of you who are under the weather will feel better soon

LizzieV glad you felt better second time. I think it is you who said you are running every day. I remembered http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx the NHS c25k website insisting on rest days, so have just checked why, and found this:

"Rest days are critical. A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner.
Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.
Alternatively, you could do Strength and Flex on your rest days. This is a 5-week plan designed to improve your strength and flexibility, which will help your running."

It makes me wonder if now you have started so brilliantly it might be better to allow some rest days? If you are keen to keep exercising, others do Shred, aerobics, swimming...to use different muscles. Or the Strength & Flex programme above? Sorry to be an interfering bossy boots, just thought you might be interested, and might help make it more sustainable

Hello all I'm still here, puffing my way around. Am still on w7 r1 but am not worried about it - I am happy to do what I can. Amazingly, although I haven't weighed myself for a while, I have lost three inches from around my waist since doing this! I weigh around 9stone 10 generally which is fine but at nearly 50 have that menopausal three children tummy thing going on, so am astounded at this !! Also, I stopped smoking a month ago and somehow am eating less but better since then so all in all very proud. Just goes to show that it can be done!

Congratulation eeTraceyluv - major changes all round to your lifestyle

I agree with the rest days principle - makes a huge difference to me age 45 and overweight now taking a couple more, but I'll be back!!

Well done tricky and bakingtins. And drama,counselor and Tracey too, keep on running, nearly there!

Hope you feel better soon watching and nextphase. Luckily my problem at the moment is something up with my shoulder joint. It doesn't affect my running, but makes it a bit of a struggle getting my T-shirt off afterwards! I've got some stretches and exercises to work on with it.
I agree scarecrow dh had a gp saying that to him about functional injuries being just part of aging. No, we've got to fight against them and keep our range of movement
You're story of getting lost made me though!

Is anyone watching the athletics? I'm enjoying it a lot (I see no parallel's with my own running but it's inspirational watching people with such ability)

I'm really enjoying watching the athletics too. I wonder if any of the athletes ever have problems with chimps?

I also agree with the importance of rest days, and usually take two rest days between runs to give my old joints and muscles plenty of time to recover.

Great news eeTracey on the inch loss & stopping smoking. We're about the same age - I'm 50 next year and determined to get myself into shape before then.

I have good news - I have just had to buy a smaller pair of running tights!! So I must be losing inches. I still haven't been brave enough to weigh myself, but I can see that I look slimmer and I can feel firm muscles developing underneath the flab. That definitely inspires me to carry on!

Smaller running tights, Drama! Fantastic!

I've had another mental breakthrough today. I chose, from a few 5K routes I could have done, the one with the great big evil hill in the middle. I chose it because I knew how good the recovery would feel going downhill. Two weeks ago I was refusing to do that route. Now I've done it on three out of the last four runs!

Something else new today in my runkeeper 10K programme. A 5K run (supposed to be 4.8), followed by 'strides'. These are 20 second sprints with 2 minute slow runs in between. I was dreading them but managed it and was fine.

One more 'home run' and then holiday in France next week.

That's fab DramaAlpaca!

I've hurt my back :( nothing running related its been a bit weak after dozy dog ran off while I was picking up his poo and pulled me over. I had to hold ds2 by the side of the road for an emergency wee and I felt it go. Was in agony last night and this morning but its improving. Doesn't actuall hurt when I walk just if I bend or sit! Supposed to be running with my friend tomorrow so will have to see.

Been out for a slowish 6.5k, mainly slow as my friend struggled! Seemed to actually help my back, I've come in sat down and seized up so going to take dog out

aw thanks ladies, you're making me feel better. I was thinking about giving up.

bakingtin My 5k is in October, so doable I think. I'm morbidly obese carrying a few pounds extra so I'm feeling the running in my knees. I couldn't get out for a run last night so the clothes holder treadmill got cranked up last night and I ran for about 30 mins. I think it's starting to become a habit which is good.

You graduates are inspiring me ;)

Hi all, and hope all injuries and other obstacles you might be having clear up soon.

I'm keeping up with the running despite a week with a mild virus, too much and wet weather.

I reckon if I let the excuses chimp win even once, he'll (and it is a he) turn into a bigger, noisier chimp.

So I metaphorically knocked him on the head and ran anyway last night, 55 mins in the pouring rain, probably about 9k. I love my post run bath, it's heaven.

Anyone watch Mo Farah this afternoon?

He did his 5K in 13:26.98 ...

Easy, eh?!

BIWI I listened on R5 as our web down and we have internet tv [grrrr] at Virgin! Amazing. Just amazing.

Farrah used to train in local park and did our park run. He always waved at other runners however plodding to greet them as fellow athletes. Really lovely seeming man and incredible gutsy beautiful runner.