Couch to 5K - Run 1 done...

[resipsa]

I did my first 'run' today. Think I'm going to need help to go all the way to week 9 but determined to do it before I hit the big 50. Anyone else started this week? Fancy a support thread? Couldn't see an active recent one.

@imamearcat I've just had a look at my app and my Week 3 Run 1 was 2.89km including warm up and cool down.

Keep to a comfortable pace.. and if you can push yourself at the end go for it. It's all about not stopping. If you push yourself at the start you may not have the energy to get to the end.

How is everyone feeling running in this heat? I really wanted to try and get to 5k today but just not sure I'll be able to when it's so bloody hot! I could wait til evening but my prime running time is now! If I wait till tonight I just won't be arsed to go I'm sure. I do have a treadmill in a cooler garage but it gets a bit boring.

W6R3 done. Boiling.

3.88km in 30 minutes. 8min/km. Much slower on first bit as it's uphill for the first stretch, then I turn round and it's all downhill!!

25 minutes running. I cheated and had a quick walk at the turnaround because I thought I was going to vomit!!

W7R1 done this morning and it was a complete fail!! I was so hot and started to get cramps over half way through. Ended up aborting at about 20 minutes!

I’ll try again during the week but thinking of maybe taking 2 rest days as my legs feel quite tired

@GuyFawkesDay I made 3.89km in 30 mins with a couple of breathers so we are definitely on track together!

For helping with the heat.. what is everyone wearing? It's short shorts and a vest for me now and a baseball cap to keep the sun out.
Has anyone tried running with chewing gum. The moisture really helps me.

@imamearcat Don't push at this point. You don't want an injury. You'll have to push yourself from the end of W5 onwards - give yourself these first few weeks to prepare.

Did my first run today since completing the programme last week. I was determined to actually do a 5k and I did it! It took me 40mins and I am so proud of myself!

7/3 complete, 25 mins running with no breaks. 4.3km (incl warm up/down). So that’s Week 7 done. 3 runs to go. My app goes to w8r3 and then starts a 10K programme from w9 onwards.

Felt good today. Hot but good. Energy was high and my feet & breathing had the right rhythm.

@TryingToBeBold, not so much moisture but I found chewing gum used to really help me regulate my breathing. I run on a treadmill (gentler on an old knee injury) and so can pretty much run in whatever I want! In this heat I’m running in short running shorts and my sports bra. When I ran outside in hot temps, I’d go out early or late to avoid peaks and run in shorts and a light wicking vest.

@imamearcat, w3d1 I covered 2.89km (incl warm/cool).

@JonHamm

We had the same pace on that run (week 3) but I definitely covered less distance on the 25 min run so well done to you. Great improvement!

I completed week 6 run 2 today so ai think that's the last of the intervals now and just blocks of running from here on, starting with 25 mins on run 3.

I'm nit good with running in the heat and my face turns a nice shade of tomato in even the coolest temperatures so I ha e been going out first thing, around 7.15 am when it's cool and there aren't many people around. I also do t have time to think about it too much as it's up, dressed and straight out.

Thanks @TryingToBeBold . I think I’m on track for a 5k by the end of the course.

To be fair, I’m on a treadmill so the pace is pre-set. I do use the incline on 2% to try to recreate road running as far as possible but I try really hard not to fiddle with the speed once I’m going. If I’m struggling, I just try to power on. It’s much harder to do that outdoors, you really have to motivate yourself whereas the tread just makes you do it (or you fall off!). On the flip side, if you’re having a good one you naturally speed up a bit on the road but you have to consciously press the button on the treadmill, not a huge chore but you do become more aware of the change in pace than you would doing it naturally outdoors and that can throw your head off. It is much easier to pace the whole run on the treadmill though, you don’t go off too quickly at the beginning, you can either keep a regular speed all the way through or increase gradually as you go. Physically it is much easier on a treadmill but mentally I would say it is harder because you don’t have the multitude distractions and other things to think about (even with tv or music/podcasts).

Thanks guys I will keep it steady. I've been covering about 4k ish from the beginning (inc warm up and cool down). I think i will want to keep that distance but can run more steadily as the walk times decrease?

Sounds like you are all doing brilliantly btw!

@JonHammIsMyJamm

5k in 30 is a great pace! For 30 I only managed 3.89 so definitely a slower pace than you now but hopefully room for improvement!

@Sunshineandflipflops my face is a tomato! Honestly dont worry too much. You're not alone.

Can I join? Late to the party. Sounds like you're all doing amazingly! I started my couch to 5k a couple of weeks into lockdown and I'm just back from my Week 6 Run 1 . Slightly surprised myself to have stuck with it - I've never been much of an exerciser other than walking.

I'm a tomato too, @Sunshineandflipflops but at least it was getting dark on the way home!

You can almost definitely run faster than me but whatever pace works for you, @TryingToBeBold. Tbh, I’m focused on distance rather than speed, I always have been, so my pace and splits time doesn’t really hold that much interest for me. I want to run 5k and enjoy it, not thrash myself to bits getting the best time I can or race anybody

We've completed the app and are now trying to get to the elusive 5k without the walking bit.

Yesterday I did 40 minutes running and just a smidge over 5k so achieved it !

Having few days off now as shin sore on one leg so now achieved that goal I thought ideal time to rest it up apart from day to day activities

@JonHammIsMyJamm

Totally get that. Let's just make it to 5k without dying haha. My splits is the only thing I do try and check after to make sure I'm not killing myself in the first km.. but yea just run at what feels good for you (if it ever feels good )

Lets just make it to 5k without dying

Amen to that!

Turned the app off. Did what I fancied.

My new fancy fan dangled watch vibrates at 1km.

Was meant to run for 28. Light jog for 38(!!!!!) Minutes. 4.7k.
Approx 41 mins for 5k I reckon. Short term target 38. Long term target 35.

Wow, Well done @TryingToBeBold! You must’ve really been in the zone to go for an extra 10 minutes . Superb.

Well done everybody with your running achievements. And @choc27 very well done on getting to 5k. I think it is going to take me a while yet. It was strange running without Laura telling me what to do yesterday . I have downloaded Zombies, Run! to give me some structure and diversion for now, so hopefully I can get to enjoy the running more. There is always about 5 minutes in the middle when I think "isn't this wonderful" but then I go back to thinking "when will this end?" I hope that 5 minutes will gradually become longer . It always feels brilliant at the end though. Happy running everybody.

In the zone or stubborn.. I havent decided yet.

My watch tells me everything I need to know. My distance speed time and HR and a quick buzz every km.. so it's easy to keep going.. just that extra bit..