Couch to 5k Run 1 done....the jogging continues!

[GuyFawkesDay]

Thread 2

W6 intervals I really struggled. Only made it round because I kept telling myself I had done the 20mins before so had to be able to do the shorter ones.
So far the 25mins ones have been ok. Last one was tougher but I went my quickest - still not quick for most people on here, but quicker for me! I must admit for the running I’m pleased it will be cooler tomorrow. Good Luck with yours.

Everyone My hamstrings are achy today after my run yesterday, I see people talking about foam rollers, is that what they are for? (spot the person new to exercise!) If so, what do you recommend? Thanks.

Hi everyone,
Have been lurking and now thought I should pop my head up. After many friends have completed or are well on their way, I finally jumped on the c25k bandwagon as well!! Tomorrow I'll be doing W3R1. Have never done any running and always thought I'd hate it - but actually, this is feeling good. I love that I just have to listen to the podcast and do what they tell me to!
Hearing about these long runs though is pretty daunting. I've only just mastered 90 seconds!!

@Sunshineandflipflops - that finger looks sore. Keep it clean and rest it. You’ve broken your running injury cherry.

@Egora - you can play music with it. I’ve used the Nike playlist and also played my own over it. I’m kind of in love with coach Cory, and Andy from Headspace. They really have helped me find my running vibe.

@PrincessWatermelon I felt exactly the same but you'll be amazed how your fitness builds.

I went back and did w6,r1 (5,8,5) and decided to try and work on my pace. I ran around 5.5/6 mins per KM and ended up pushing on to 5k - my time was only 1.5 mins slower than yesterday even though it included 11 mins of walking and yesterday I ran the whole 5k! So feeling confident I can improve my time now.

Does anyone know, is it sensible to run faster on flat/downhill and then go steady up hill or are you meant to keep a consistent pace the whole time?

I think I’ve got shin splints. I’m so annoyed. I just want to go out but reckon I should have another rest day. Worried I’m going to lose all my fitness

What are they @TwistyHair? I don't think you will lose your fitness taking a couple of days break.

Morning, did W1R3 this morning. Weekend off now, wondering how bad Monday will feel after a 2 day break rather than 1.

Right. I’m going to put my trainers on and go out. I managed to procrastinate my way through yesterday so that I didn’t actually run. I need to get out today otherwise it’ll have been too long and I’ll have to get back on the c25k and redo the last couple of weeks to build my confidence (chicken).

My hayfever is awful at the moment though (despite the prescription antihistamines), which is far from ideal but I can’t use it as an excuse forever. I would use the treadmill indoors but it is ok my son’s room and he is asleep at the mo. I need to grasp the nettle.

@TwistyHair I have shin splints and got new trainers - extra cushioned - which help, but I find too much road running aggravates them and have to go back on the treadmill for a bit.

I also managed to strain my lats when I accidentally ran too far and had a week off running (stuck to walking and yoga and light lower body exercises) and got straight back into it so a few days off shouldn’t make a difference.

Do be careful though, shin splints can be really debilitating.

I had an awful night with my youngest last night. Trying to move him from co-sleeping in to his own bed and didn't get much sleep myself, so really not sure how today's run will go  currently having a cuppa trying to convince myself to go out.

@TwistyHair shin splits are awful, I feel your pain. When I had them
In the past a new pair of trainers was all I could do to shift them. How old are the ones you use at the moment?

Oh shin splints are awful. Look after yourself, @twistyhair. Here’s some NHS care advice for them.

@FallenSkies, if you really don’t feel up to it, don’t go. Leave it until tomorrow. Running tired isn’t likely to do you any good, you’re more likely to injure yourself and are certainly more likely to hate every second of it!

I did my run, forgot to start Strava and so have no idea how far I ran but I took a mixture of lumpy cross country/trail route and proper tarmac paths. I should plot it out so I can log it. I took a pic for you lot as it was so lovely and I thought you might appreciate it .

@TwistyHair I second (third?) new trainers. I've never had shin splints but have heard a lot of people have found they go with new trainers. Perhaps a gait analysis to get the best ones for you? Some companies are doing them online at the moment if you can film yourself running.

I am pretty sore this morning after my epic fall. My right arm is really achey where i must have landed, my knee is sore and I can't use my finger much as it is throbbing and tight where the wound is healing.

Rest day today though (which is just as well as it's chucking it down here) then w9r2 tomorrow.

Lovely @JonHammIsMyJamm. We had blue skies for about 30 mins then the heavens opened.

Bugger. Apparently, according to the mapping tool on RunKeeper, that run was 4.6km . Oh well. At least I got out.

I bet you’re aching and sore today, @Sunshineandflipflops, it sounded like quite the fall.

Please could I have some explanation of pace? Or speeds? Hopefully I'm attaching my first Strava run, which was this morning's W3R1. But I have no idea what it's telling me!!

Also, I've been doing the same route since the beginning, and Jo Whiley normally tells me I'm done in about the same place. But this morning I was only 3/4 of the way round. Initially I felt chuffed, as thought I must've been really good to have completed it in 3/4 of the distance. But then I realised that's the wrong way!! I ought to be covering more ground in the time!! So I suspect I jogged slower, knowing I had 3 mins to do and didn't want to push it. Does that sound right?

Sorry to hijack the thread. I just did my very first c25k run and I honestly thought half way through I was going to die / vomit! Persevered and finished it, just need some confirmation this get easier? Please

@JonHammIsMyJamm

I was the same. Procrastinsted my way through yesterday but today felt good! A bit chilly on the cool down so a nice warm shower as a reward was great.

Did W9R2 and hit 5k again. 5k was my target this week not 30mins so I'm pleased I've just done it for a second time!

@hellolilacs I absolute promise you it does get easier! 100%.

@PrincessWatermelon
I read that as across the run your average time per mile was 12:21
Your quickest mile (when split into miles) was 11:42.
Unsure of the elapsed pace though.

I only.tend to look at my avg pace and splits (to make sure I'm consistent).

@imamearcat I'm not sure. I know it would be easy to fly down the hills but for now im remaining consistent pace (my down hill was only seconds faster than any other section), and then once I'm hitting 5k consistently.. then I can fly

Elapsed time is when you started the timer to when you stopped the timer. So 35 mins

Moving time is how long you were active for during that time, so it’s trying to take out times when you were standing still eg at traffic lights, queueing, breaks to check your music etc. It’s more effective on longer trips out, say a hike of 15 miles and stop for a picnic.

I can’t cope with thinking in miles when I’m trying to get to 5km but an average time of 12.21 per mile would prob work out at about 38 minutes for a 5k (3.107 miles)

It’s my last run day today! I can see a few of us that have been on the thread for a while are in a similar position. Isn’t it weird. What will we do? I’m considering starting it again from the beginning using slower run/faster run but not sure.

@hellolilacs it does get easier I promise. I thought I was going to die on w1 r1, but I didn't!! And if you have a crap run at any point don't worry, it's a blip, it doesn't mean you can't do it, you can!!

Thanks everyone for shin splint commiserations. It’s in my lower inside leg. Done some reading and I’m going to rest and do some calf strengthening And stretching exercises. And then go back to just running to 20-25 mins. Now I know I can do 30 mins I’m happy. I can work up to that again. They’re not even that painful but I really don’t want it to get worse by ignoring it.

What @rarathenoisylioness said. @hellolilacs, you can do it, adjust the programme to suit your needs. Repeat days/weeks if you need to. Keep your run to a steady pace. It’s easy to look at the plan early on and think, “ah it’s only 90 seconds of running” and go way too hard and way too fast. Slow and steady. General wisdom is that you should be able to hold a conversation whilst you are running, might not be easy but you shouldn’t be so breathless that you can’t speak. If that’s little more than a fast walk for you, then so be it.

Echo what @Jon said. @hellolilacs if I've got a good song on and I'm able to sing or talk along with the lyrics then I know I'm at a comfortable pace.

@ChanklyBore I'm just going to keep 5k. I've got a lovely route mastered and just try and get times down. And then maybe in a month or so.. when I'm feeling more energetic and fitter I'll push to 6k.
On days off I'd like to just do quick 1k runs just to get some speed in there.

I do this singing/mouthing along thing too, @TryingToBeBold

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