C25k get your encouragement here.

[StripyHorse]

As the last thread has been going so well, with graduates aplenty, here's a new thread for encouragement. Everyone is welcome!

Went out again this morning and it was a beautiful sunrise and I felt ok so I thought I’ll just try WK9 R2 and if I can’t do it then that’s ok- and I managed it! Very slow as ever and my legs were heavy but I’m pleased. I remember that seemingly insane jump to 25mins and I would agree with everyone that keeping it slow is the key. My friend who runs much better than I do said the other day ‘I just gently trot round 6/7km’ and I’ve been thinking about that phrase as I run as that helps keep the pace manageable (glacial) . I’ve only got one run left now and I don’t know what to do for the best to keep going. Turns out I really like the structure of the C25K but I’ve no interest in going for longer distances until it’s much easier. Also I can’t squeeze in more than 40mins before work. I’m not at 5km yet so that would be a good start. What are people planning after WK9?

sleepyhead just read your post after posting mine ! I’m nervous about park runs as I don’t want to feel in competition , but mostly bevause I don’t know what they are like I think. Also I run the same route every time so I panic thinking about different untried hills! Actually maybe I just need to try some new routes out as as start point.

@cathpot Dh has a friend who runs 5K in around 20 minutes and runs huge distances at the weekend - he's also a Parkrun organiser and dh & my biggest (virtual) cheerleader while we've been running.

Apparently Parkrun is a really supportive community and is just about running together and looking at your own time (if time is even of interest to you), not competing with others. He says loads of people walk all or part of the route and it really is just about taking part.

He could probably lap me doing 10k while I was doing my 5 but I know he'd be shouting encouragement and that I was doing really well on the way past! Runners, even the really, really good ones seem to be a generally supportive bunch.

I have been looking at Park run too (when it is back on, although I am in Wales so need to wait a bit longer) but my local one is really, really hilly so I might try a different one first. I read somewhere though that the overall time for Park run has increased over the years, and that they see this as a good thing because it shows how inclusive it is.
www.theguardian.com/lifeandstyle/2020/sep/13/parkrun-saved-my-life-how-the-weekly-runs-became-a-phenomenon-and-are-now-coming-back

In the shorter term, I wondered whether to vary longer runs with trying to increase my speed by going back to the beginning but running all but the warm up / cool down and trying to up my speed when it says to run.

@Cathpot - well done for powering through with w9 instead of going back to an early run.

I like that idea stripeyhorse~ I really like being told what to do I think! sleepyhead that does sound positive , and I might be able to get DD to come with me, I’ll look into it rather than just think about looking into it.

Hello @fizzysister and @Onthemantle.

Well done @StripyHorse and @Cathpot.

@JustCallMeGriffin how are you getting on?

I went out tonight for W7R2 but I ran for 30min and did 4.88km. I ended up doing that as I decided to vary my route and run to meet DP in the car doing the Sainsbury Click n Collect. The last bit was on a slight downhill which helped but I clearly hadn’t thought it through as it did mean that I ended up doing my stretches in Sainsbury car park . In terms of breathing it was fine but I felt that my right butt cheek was getting tight and sore as I run which was weird and it was particularly hard to stretch that out in the car park!!

I love the ethos of Parkrun and hope that local ones are back on by the time I graduate.
Did R2 of W4 with Run Club has was relieved to hear group coach advising everyone to take it at their own pace, most people's pace was faster than mine but I managed both 5 min stretches with a tiny bit more in the tank.
Have got strangely achey shoulders today, not legs surprisingly, exactly around AC joints on both shoulders - is this a recognised symptom in new runners? Heels are a bit tender too, really need to get some new trainers soon

W4R2 this morning, was hard and I was going so slowly that when I was told I could slow down if I needed to, I was unsure if it was possible to slow down anymore!! But I felt okay about my slow pace, it was steady and consistent.

W3R2 yesterday before work, my calf was a bit sore so I think I might rest it for a few days and go for R3 on Saturday.

Love the idea of park runs but, like a lot of others on here, I feel a bit worried/self conscious about joining one! One of DH's friends started off doing them, loved running so stuck with it and has just done a half marathon in 1hr11, which seems crazy fast to me!

@LakeFlyPie I definitely feel it in my shoulders and arms. I try not to tense my shoulders too much and I have to shake out my arms from time to time - I think it's maybe I'm just not used to the repetitive movement.

This Runners World article has some ideas: www.runnersworld.com/health-injuries/a33892794/shoulder-pain-while-running/

(I NEVER in my life thought that Runners World would have anything in it that applied to me!)

@Cathpot I really struggled without the structure of being told what to do. I just have one of the later weeks eg week 7 playing in the background and just run when it's the walking bit (do warm up and down without the app). I really like having that extra support and knowing the timing too but without the harshness of eg MapMyRun telling you the time! I don't know if that helps or makes sense!

@Ikeameatballs you're doing brilliantly! I'm nowhere near 4k in my 30 minutes, you're almost touching 5k...I'm in awe of you. Likewise @StripyHorse, you're doing brilliantly.

I managed W9R1 yesterday so just 2 more until I graduate, hopefully this week if all stays well. I still can't quite believe that I've been running for 2 months!

For all the new joiners, welcome just remember

• it's not a race
• make sure you have rest days
• whatever you manage is good enough, but if you can drop your pace and keep your body in 'running' mode you'll feel amazed and proud as you reach each milestone, especially W4-6.

This thread always lifts me when I read it, seeing everyone overcome personal hurdles and persevering with being in a healthy mindset is really encouraging me to continue and keep that momentum going.

Alamindah - yes I’m the same about structure and routine . I’m going to try the running fast in the week one pattern idea maybe once a week and then as you say have a run in the background so I know where I am. I’ve actually looked up my local park runs which is a step forward and there are a couple near me. One in a really beautiful national trust estate which I like going to anyway so that could be a good choice .

I need an aim and a structure really. Currently "off games" again but I most enjoyed running when I had a training plan with runs/mileage targets for the week.

Usually I'd structure a week with one "speed" intervals session and 2 steadier runs possibly one "longer".

Miss running, stupid abs/ ex appendix site!

Hello, I'm new to all this running business! I've started C25K and did W1D3 this evening, 30 min total, of which 8 min was running (slowly). 3.21km. I'm using the 5k Runner app.

I've also signed up for a local event, a series of six races, about 2.7km each, of which the first one is tomorrow! I'm actually questioning my own sanity, I don't know what possessed me!

W9R2 done with treacle legs and streaming eyes my eyes water in the cold, it's so attractive.

Beautiful morning for it today though. Fingers crossed for graduation on Saturday 🤞🏻

I have W5 R3 tomorrow. Theoretically this is all do-able

I did the full programme 18 m ago and kept going 3x per week until lockdown. Then I was scuppered - am a lone parent, no childcare, no school = no runs. And it turned out also no willpower to do any indoor exercise, whoops! So the weight's gone up and the fitness has gone down, and I thought it best to just start again when school started. But I don't feel ready for this week's run - nobody ever does though, right?!

@StripyHorse you were talking about Parkrun in Wales, I am not sure there are any non-hilly ones! You might have to learn to love the hills. My local parkrun is Colby, definitely uppy-downy.

I was all ready to go out this morning but the torrential downpour and river running down my street put me off. I’m not prepared for run in the rain! What do you all wear when it’s bucketing it down?
I usually just go in my running leggings and a tshirt, I get really hot even when it’s freezing outside so have been reluctant to add anything with sleeves for beyond the first 5 minute warm up, and I’m also concerned about my headphones getting damaged!
How do you get around it?

So, yesterday evening I did it! 5k in 30min. It was tough for the last 100m but I was so happy! My legs felt weird afterwards, like they still wanted to go round by themselves.

Sounds like a good start @Sonmi451. Hope you enjoy the race.

@JustCallMeGriffin well done, nearly there. You must feel great.

@MutteringDarkly, you’ve done it before so you know you can do it again! For me, W5R3 proved that I could actually run. I was nervous but I’ve not looked back.

I don’t think I could fit parkrun in around the dc’s weekend activities and the one nearest me is early morning and I’m not a morning person! I still haven’t technically graduated as yesterday was actually only W7R3. I need to work out how to keep up my motivation and keep getting out there over winter. I don’t think increasing distance over winter is achievable for me as I hate the cold and wet but I reckon I could bear it for a warm up walk, 30min run and then a bit of a walk after. I think I’m going to try to improve my pace over winter and then maybe look to increase distance in the spring.

Well done ikeameatballs that's fantastic, I'd say you're an overachieving early graduate
Thanks for the shoulder article sleepyhead they're less achey now - it was weird. I usually do a Bodypump class few times a week so am accustomed to muscular aches sometimes but this was in such a specific spot.
Did W4R3 this morning so this time next week I should be doing 20 mins non stop I might put a podcast (and timer!) on instead of Laura (lovely though she is) as I find if I'm distracted I don't think about my breathing and how long is left so much.

Congratulations @Ikeameatballs - I think that makes you one of the speediest people on this thread! My fastest 5K is 33 minutes and I don't think that 3 minutes is coming off any time soon.

I found myself chatting in a Teams meeting this morning saying "I'm going to try to get out for a run at lunchtime to clear my head" - I think that's the first time I've acknowledged I'm now using running as something I enjoy. That's Other People, not me! (and I did go for a run, and I did enjoy it).

Welcome @Sonmi451 - how did your race go?

@MutteringDarkly - did you crack W5 R3? I know you'd done it before, but I bet it still felt good!

Thanks @sleepyhead - I did! Nearly got washed away and my hat got blown off despite having my ponytail threaded through the back of the cap BUT I did it! I had forgotten how astonishing it feels that in five weeks your body can learn how to keep going for so long. Feeling epic now

@Ikeameatballs I have running envy! Well done, you'll breeze the rest of the weeks. I now have visions of you being one of the gazelle like women that run past me without even breathing loudly 😊

Well done @MutteringDarkly for getting back to it. I'd have been too scared to jump back in and either would have quit most likely or started from scratch. That you can take a break and pick up where you left off is brilliant and really encouraging for the rest of us.

@TheChosenTwo I'm wondering if I can run tomorrow for the same reason. I'm lucky to live next to a nature trail and in a suburban area which is normally fine to run around but in bad weather (not just normal rain) there's debris and standing water everywhere. It just doesn't seem safe or sensible to run in those conditions. Like you I'm boiling as soon as the warm up is finished, I'm still running in my baggy leggings nope, no idea how they exist or where I bought them but they're perfect for running in and Tshirt. The Tshirt was a compromise for the colder weather from the vest top I started in. I can't see me adding any other layers to my running outfit no matter how cold/wet it gets.

If the weather is reasonable tomorrow I wanted to use the time space I have on a Saturday to just run 5k and see how long it takes as my official graduation run. I'm expecting at least 40 minutes. I figure that's reasonable for a woman in her 40s with a BMI that matches her age.

@StripyHorse if you're looking for a flat Welsh run and you aren't too far from Cardiff...when park run starts back up the one on Llandaf fields barely has a bump let alone hills. Not sure how busy that one gets but might be worth checking out.