C25K encouragement continued

[Jibberoo]

Hi everyone

I've started this thread as I couldn't add any more posts to the other one. Hopefully you all find this thread!!

Hope everyone had enjoyed their day - so bored at home right now I'm glad I have the run to look forward to. Waited till it got dark and I headed out with my new running buddy - my 11yo ds. Yes he ran ahead of me and stopped a few times so I could catch up, but we ran 4.46km in 33mins and I'm so proud of both of us! (And little dog of course who's my faithful running buddy). It was a bit drizzly tonight which was actually quite nice as it wasn't that cold so the rain cooled me off a bit.

I've been thinking of how I can improve my stride length and I wonder if I can use my rest days to do W1r1 and try to do it with much longer strides? Seeing my son running I realise how inefficient my stride is. If I can only learn to open my stride I could run much further in the same time. If I can walk tomorrow I might try that to see if I can.

Hope everyone is enjoying their runs today!

@cavagirl well done! I honestly can't imagine running for 30 minutes. I was so out of breath after 90 seconds today, I'm quite horrified at how unfair I am as I thought I was fairly active before I started this.

@VioletCharlotte that was literally me only a couple of months ago (scroll back you'll see me freaking out about running for 3 minutes!!!) I am still amazed at how well the programme does it. You'll get there, literally just do what you're told and you will do it!

@schoolcook thank you, that idea had also crossed my mind I thought I might just do week 9 on a loop for a few weeks! I might try that for a bit and possibly try building up to 10k(?!?!?!? Who am I?)

I will admit to wearing neon any time I'm out in not bright daylight. Running club required it for safety reasons and if I'm running on a road I want to be seen by drivers.

Today was tough conditions. My Garmin improve your 5k time had me doing 1km intervals as 'fast' as possible, basically at my target time.

Head wind with sleet/hail was not appreciated but at least I got my tactics right and had the headwind for my first 2 intervals meaning I had to work less hard on the way back. Final interval ended up being downhill into a sheltered park so I'm pretty pleased with my route planning (for a change).

@Cavagirl if I remember correctly that's exactly what I did for a while - I couldn't fathom running without Jo egging me on !

Wet 5K this morning but feel good for having got it done.

I will admit to wearing neon any time I'm out in not bright daylight. Running club required it for safety reasons and if I'm running on a road I want to be seen by drivers

This. I don't like high-vis stuff, particularly, and I don't wear it unless it's necessary. But if I'm running on a road, especially in the dark or in poor visibility, its just common sense. My running club also won't let you join a session at night unless you're wearing a high vis top.

@VioletCharlotte your best bet is to check out previous year's shoes on the Sportsshoes website, where you can get really decent stuff for less than half price. I'd really recommend the Saucony Jazz or Triumph for beginners, as they're well cushioned and extremely comfortable- like running on bouncy clouds! Go a size up from your normal everyday shoes though

www.sportsshoes.com/product/sau3682/saucony-jazz-21-women%27s-running-shoes/#sku-sau3682

I also have a proliferation of pink neon because I'm tight - I'll suck up the pink to get something a few pounds cheaper - so my running jacket (actually Aldi cycling) was always going to be neon as I'm most likely to need an extra layer at night.

For shoes I second Sports Shoes but also Wiggle and Start Sport have a good range and have been quick and reliable for me in the past.

My feet are very wide at the toe and narrower heels so my brand of choice is Mizuno for road shoes. I find their treads better for slightly damaged tarmac than my Saucony shoes (which seem to like wedging stones in the treads).

Hi, can I join in as a newbie with some stupid questions please?

I did week 1 run 1 last night and I actually enjoyed it despite the rain.

Should you be able to hear yourself run? I had headphones in but I could hear thud thud thud really loudly as I did the running bit and I don't think I normally hear runners like that.

Also, possibly related to the thudding, my ankles were the bit that I felt it in the most while I was running, not shin splints but more like I was torturing them is that normal?

@Inastatus well done and good luck for day 2 today! Hope your hip is feeling better too.

I had a shocker today on W1D3. After the 4th run my legs were screaming and I just couldn’t do any more. I have been thirsty since I woke up no matter how much water I have drunk so I think I didn’t drink enough yesterday and am dehydrated. I power walked home the long way up a big hill though so not a complete waste. Not being mad at myself because I know that will put me off - so a couple of days rest, lots of water and I will go again on Saturday

Hi Therearenomore

I 've started skipping on rest days. Reps of 30 (both feet tigerher) light jumps.
It's supposed to strengthen the ankles.
You don't even need a skipping rope.
Just make sure not to jump too high.

I think you can hear/feel yourself more than someone else if that makes sense. The only thing I ever hear from other runners is the jingle of keys/change in pockets.

If I'm on a steady run I often feel "heavier" than if I'm going faster but the thudding/jarring might be tired shoes or you landing heavily on your heels rather than whole foot.

This is the one I follow.

I think you hear/feel the thud more when wearing headphones.

though having said that, my previous running shoes (nb) were definitely louder than my current ones (decathlon own brand).

Thanks for the replies!

I have to admit the thought of skipping makes me cross my legs but if I managed the running it's worth a try to see if I can do that too. I'll give the video a go later.

I didn't think about the headphones, I can hear my breathing with then in more so that makes sense. I'll try taking them out and listening next time.

My shoes could be a bit knackered tbf, I can't remember how long ago I bought them though I've mostly used them for walking and cycling not running.

Wk 4 run 2 completed this morning - I'm surprised at how simple I've found the step up from 90 seconds running to 3 then 5 minutes. I'm also doing a 50 squats and 50 sit ups a day challenge in Feb so my glutes and hamstrings are really tight! Thank goodness for a sports massage booked on Friday .

Unfortunately I checked ahead for the week 5 runs and having seen run 3 have already decided I can't do it. Eeeuuuggghh!! Why does my brain do this? Set myself up for failure before I've even tried?! So annoyed with myself.

Has anyone got any tips for a brain reset before next week?

W8 R2 today!

Felt like I was much quicker today as there wasn’t a headwind. Not too chilly and dry. The path is still flooded in some places which means I have to adapt my route accordingly.

I’m not running anywhere near roads or cars so maybe neon isn’t for me

On the last part of the run I misjudged my distance and started running up a very steep hill thinking I was nearly done....desperately willing Jo to tell me my 28mins were up....got all the way up the hill and down the next hill before she let me stop.

Marathon runner DH was actually impressed for the first time since starting this, he said it’s a shocker of a hill and I’d done really well to run up it.

Only one thing went wrong...started running and realised I’d forgotten to put my sports bra on

Phone recorded 4.5k don’t know how accurate it is. DH’s running watch is playing up so I can’t use that. So I’ll take the 4.5 k.

The main challenge with running is in the brain, however much you train and however experienced you are, @Blobby10.

When I did c25k I remember being completely floored by about week 3 and thinking I could never run for 5 minutes straight, let alone 8 or 10.

But the main challenge is to go out, do it anyway, and then when it gets tough to push on and keep going, even if it means slowing right down to almost a walk.

It sounds mega cheesy but I tend to tell myself "you've got this", over and over, when it gets hard. And then after a short time it stops being hard, and then you're done! This applies just as equally to the feeling you get at mile 22 of a marathon to the feeling you get in a tougher run on c25k. It's the same process of using your brain to convince yourself you can do it. Because you are doing it

Well done Dobby!!
Are you including warm-up/cool-down time in your distance? I bizarrely started with C25k starting my Strava at the warm-up and stopping at the end of the run, now for comparison I can't change it lol. My W8R1 yesterday I did 4.9k which is 5min warmup walk and 28 mins running. So if you're doing 4.5k with 28 mins running that's bloody good!

Cava it’s inc the warm up. So not that good really! But I was slow going up the hill. It’s a horrible hill, very steep and starts from nothing.

How did you find your 28min run? I’m finding it ok. I certainly don’t think I’ll notice 2 more mins next week. Can’t believe I’ve got this far. The program really works.

I have no hills near me so entirely on the flat
28 min was fine, I've got quite good now at judging distances and I know from my running playlist where I'm up to on time so I could push myself for the last 5 minutes quite well. Who needs a running watch lol?!?
I'm with you I can't believe I've stuck with it and enjoyed it. I had it in my head since a young age that I wasn't a runner and I'd get shin splints/other injury so always avoided it. Hopefully it won't prove true later on!!

Cava you’ve done really well. Who’d have thought we would be running for 28 mins! It’s amazing and such an achievement. My route is fairly flat, but has a gentle incline all the way to halfway. Sometimes I change the route and it’s got a few more ups and a few slalom bends. It’s all on trails, so not tarmac. So that’s why it floods loads. Huge parts are under water, so I have to slow down to navigate the water. Hopefully it will dry up at some point

I do push the last 5 mins usually, but today going up that hill was a bit much, thought I was going to pass out when I got to the top.

I think my next run should be Friday depending on the weather. So I could start w9 on Sunday, but it’s very dependent on what weather we get. If we get more rain my route will be impassable.

any hints at how best to run when having bad menstrual cramps?
I’m running at 5:30pm tonight and just come on and I’m in agony

OneDrop When I started C25k I asked this and people said to avoid running during your period. Maybe if things are painful and heavy resting up is better. I do run, but accept it’s not going to be as good as normal.

bad cramps - postpone the run. you will feel much better tomorrow

back from a midweek 5k with teens who needed to be back at a certain time so they asked me to hurry up. end result is an average pace of 6.01. uff.

I worry if I postpone today il end up missing a few as I’ve got those terrible heavy painful periods that come back and hit you like a train after baby

don't worry about that.
do what you can do. stretches, glutes, walking