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!

@emilyjeff If highly recommend a 10k training programme, for example BUPA or CRUK.
I'm using the BUPA half marathon plan. I could already run over 10k so I started at week 5 or 6, but it's much more fun that just running the same type of runs. I've had a look and there is a 10k one that's similar to the HM one.
Mine consists of 4x runs a week; one easy run, one tempo run, one intervals run, and a long run. It's mixed it up well for me and I'm enjoying it

www.bupa.co.uk/health-information/exercise-fitness/running-programme-10km

Not sure how to do a proper link but I'd highly recommend this, or something similar, for anyone at a bit of a loss after graduating

I'm coming to the end of my Garmin 5k plan. It is very confident I will get under 30 minutes for 5k. The plan was 2 "easy" runs of 25-35 minutes (optional 10 minutes) plus warm up, 1 "speed" session - intervals, hills etc and 1 "long run" session which sometimes was a shorter, faster "time trial" run. Normally the longer run was 45 to 50 minutes plus warm up, today's time trial was just under 2.5k.

Seems to have worked as according to Strava I beat my best "ever" mile time (including pre DC2 when I could run a half marathon without stopping!!) and my 3rd best km (pretty sure the better ones were downhill and this one was flat on a running track...). I'm probably 5kg heavier than I was then.

I think I'm going to try a half marathon plan next, with a target date a long time away - my 10k best time according to Strava is actually from during my half marathon between children. I probably need to improve my stamina more than speed!

The hardest bit of my 5k "race" will be settling into a sensible pace and not going off too fast. My legs seem to like running at 9 minute miles, my lungs not so much.

Did my first run today, wk1 r1. Did not enjoy but I feel so much more 'awake' and refreshed than I have in ages

The thing that bothered me is I felt really itchy on my arms and stomach. Any tips to limit this? I'd imagine it would improve with my condition, but it was so uncomfortable!

Well done for getting started, @Coffeeandaworry - I'm on week 6 and I think the first run was the hardest of them all!

Ahhh congratulations @Cavagirl @DobbyTheHouseElk and @YouFightLikeADairyFarmer and sorry I missed you all completing yesterday!

You are absolutely inspiring me to keep going - this is such a lovely thread so thank you to you three and everybody else who contributes

Congratulations DobbyTheHouseElk!

I'm just back in from w2r3 and it was a real slog, like I was running though treacle. I'm now starving too. No idea what's changed but I hope it doesn't stay like this!

DH is raving about his Garmin plan too randomsabreuse He thinks it's working better for him than the NHS app.

W3R1 done today and it was okay although the second 3min run was a bit of a slog as it was all uphill. But I did it!

Just back from w6r1. It was ok. Seemed to be lots of people just wandering. Most irritating... if they don't meander when it's snowing they have no right to meander when it's not!!

I'm feeling a little guilty because I was supposed to go for W6 R3 today, but I've decided to do it tomorrow instead. I've been feeling really low all day and have stomach cramps - good old PMS. Just can't face a 25min run tonight, but I'm determined to ensure that I do it tomorrow instead. Can't afford to lose my progress!

Did w8 r1 this morning. It actually felt pretty good. The only problem was the app cut out. It happened on the last run too. So I was just running and running, thinking it's been a long time since Michael said anything, and I checked my phone and the app had just dropped out. Has anyone else had this problem?

On the plus side, it means I probably ran for longer than I was meant to. On the down side, it means I can't relax and just trust Michael to tell me how long I've got left etc and instead I'll be nervously checking my phone to see if the app is still running.

Hi all, Ive not run since Sunday. Was planning to run to my hospital appointment this morning but DH said me arriving sweaty and red faced may not be the best idea! So will wait until tomorrow.
Thanks for the link @ohhhhitsme I've devised something similar incorporating hills and intervals but stepping up the distance a little slower. Aiming to get to 10k in 8 weeks so now want to look for an event even if its just a virtual one.
Lovely and sunny here today definitely feeling like spring 😁

I did and I ended up downloading the podcasts from the NHS website and playing them as I ran WhereAreWeNow You get Laura instead but I like her voice and it's more reliable for me.

It's super stormy here today again and I was planning to start week 3 tonight so I'm keeping my fingers crossed it clears up a bit.

Good luck @emilyjeff I'm sure you'll be seeing results pretty soon

There's loads of virtual events around, they don't motivate me, probably because participation medals and t-shirts don't spark joy for me. Have too many running t-shirts as it is. I've decided to give myself a "prize" for reaching my time goals - a pair of 'nice' - (£30 ish) leggings (currently thinking gymshark or under armour) for a sub 30 5k and an even posher pair (Sweaty Betty) for sub 1h 10k or sub 2h20 half marathon. The arbitrary "prize" is cheaper than most race entries anyway - but the main reason I "race" is for some other person to plan the route and the company...

I have entered a half in September (ish) - I've written off the April 10k I entered last autumn as I'm pretty sure we'll still be stuck more or less at home (West Central Scotland).

Ive just started week 1 again for the 4th time this month cos I don't feel fit enough to move up to week 2, but I feel so unfit. It actually feels like my walking is faster than my running! I feel really disheartened today.

bunny hang in there.
the first 2 weeks are hard, especially if you are not used to much exercise.

it is absolutely fine to be very slow in the beginning.

maybe try week 2 next week and go from there

Thats a really good idea @randomsabreuse I'm the same I don't particularly want the medal I just need something to aim for! I did see some audio guided races round here advertised before, so someone else devises the route and then you can do it within like a month or something. Do think I'm likely to push myself more in an actual race tho...wonder when parkrun will start again 🤔

@emilyjeff parkrun would be lovely!!!

There was a virtual half last November with a proper route with waymarks up for a month. Would consider similar if it appeared but actually I like not carrying water for longer runs!

Red - thank you. I might give week 2 a try on Thursday when I go out again. I can always go back down again.

I have done any exercise since before the first lockdown and I've eaten like a horse in the last year, so lugging my chub round the park is doing my head in!

At the end of the day @Angbunnyboo it's exercise! Doesn't matter whether you move onto week 2 next week or in two weeks time, you're exercising which is great

@Angbunnyboo hang in there! It is really hard when you've been in lockdown and not moving much for the best part of a year but it does get easier.
I found doing a few strengthening exercises (Google NHS exercises for runners) really helped me. I needed to build up my ankle, knee and bum muscles a bit before I could really get going. I still feel slow and like I'm lugging my old body through treacle.... But I'm still here, still running and it's week 8! Stick with it and you'll surprise yourself.

@Angbunnyboo I totally remember the fear of running for 1 & a half minutes.
If you've done week 1 four times then your body will definitely be ready for week 2. Trust it, it won't fail you.
And in week two you get 2 mins walking break which really helps recovery.
You can definitely do it, it's completely mental. You'll also feel bloody amazing when you finish that first run!

I’m struggling with my runs. Legs felt like lead on Mondays run.

Wondering if it’s something to do with the hills around here. I’ve checked back on my fitness watch and it says elevation gains of 35m

Is that enough to be slowing me down and making it hard?

hills definitely are hard work.
are you doing strengthening exercises?
clams and super-slow-mo stairs will help.