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!

@WhereAreWeNow that’s an amazing pace! Wow!! I am soooooo slow, just plod around.

Well done @GorgeousLadyofWrestling

The motivation is tough unless you have a concrete goal, so think about what motivates you. There will hopefully be parkrun and races soon which might be your kind of thing - the companionship at the back half of a race is generally good, and I find having an (unknowing) "rival" to chase helps me to keep going if I want (but don't need) to stop/slow down.

I finally got my elusive sub 30 today. I started doing C2 5K in September or October as a comeback from appendicitis. Pushed too hard too soon causing sore core muscles and then settled into a Garmin 5k plan with the time goal of 30 minutes which I finished this morning.

I know that I find ticking boxes motivates me so having a "plan" is essential. I've already chosen my next plan (Same Garmin Coach but half marathon). I am not desperate to acquire more t-shirts or bling so virtual races aren't worth it for me. I like actual races for the company and route planning/marshalls rather than the medals and t-shirts do I have more than enough. I am motivated by getting more (and nicer) workout leggings so I have a "prize" hierarchy of leggings if I beat time targets. My "prize" for the sub 30 5k is a pair of leggings in the around £35 bracket - looking at gymshark and under armour... If I beat 1 hour for a 10k or 2h 20 for a half I can have a pair of Sweaty Betty leggings that I've been coveting for ages. The price isn't far off that of race entries anyway...

I often find the first 5 minutes of a run feel crap regardless. Then I find a dip at 2-2.5k in a parkrun which generally improves by 3k. The last k of any race is easier mentally, especially when you can see the finish!

very good where well done!

I'm off for my run later today (need to digest the very late breakfast first).
gardener's question time is the right length for this.
unless I get lost in the woods again it will be a 5k with some hills.

@WhereAreWeNow congratulations!!!!! Brilliant achievement!

Oooh and big congratulations @randomsabreuse on your sub 30 mins 5k!!! I'm just off for my 5k now, still a few minutes to shave off here before I'm at that point!

Thanks everyone
You lot have been a great motivation. It's been good to hear how those a few weeks ahead of me are doing and has helped me to stick with it.
@randomsabreuse I'm exactly the same in terms of needing a plan and some structure. I don't really have time in my life for longer runs than I'm currently doing so I don't think it's realistic for me to aim for 10k. Perhaps I should just focus on a plan to get faster.
I'm thinking of aiming for 2 half hour runs in the week and then one longer run at the weekend.
I'm also very motivated by leggings
I'm not sure park runs or races would work for me as I enjoy the solitude of running. I think I'd be annoyed if there were lots of other runners around.

@WhereAreWeNow

Thanks everyone You lot have been a great motivation. It's been good to hear how those a few weeks ahead of me are doing and has helped me to stick with it. *@randomsabreuse* I'm exactly the same in terms of needing a plan and some structure. I don't really have time in my life for longer runs than I'm currently doing so I don't think it's realistic for me to aim for 10k. Perhaps I should just focus on a plan to get faster. I'm thinking of aiming for 2 half hour runs in the week and then one longer run at the weekend. I'm also very motivated by leggings I'm not sure park runs or races would work for me as I enjoy the solitude of running. I think I'd be annoyed if there were lots of other runners around.

I like to run on my own as well. I dont think I could run and chat at the same time.

I dont think I could run and chat at the same time.

I can't either, but my teens can. maybe that why they tell me stuff on runs - because I can't tell them off :o

just reading the 'inconsiderate runner' thread.
what actually is the difference between jogging and running?

I think the best thing about races (and parkrun) is that you generally have the choice between chatting or not, unless you're between groups of people. I certainly managed to run a lot of my races without chatting, it's more like quiet companionship than a full on chat. I also like someone to do the route planning, even better if I can just follow a load of people!

Being able to talk when running an "easy" run is the best test of if you are going too fast - you should be able to have a proper chat at your easy pace! Not so much when building up to it but when you can do 20 or 30 minutes it's good to vary the pace and do some runs at a gentle conversational pace and others a but tougher. Wouldn't do a proper effort more than once a month, and probably more like 2 months - the serious (national level) types generally have 2 major targets a year with the rest being means to an end rather than target races. Quite a lot of half marathon plans have some 10k races in them, but you wouldn't fully taper ready.

Garmin was saying 60+ hours to recover from this morning!

even on 'easy' runs I can only give one word answers.
disclaimer - slightly asthmatic

I like to run in complete solitude 

@WhereAreWeNow congratulations !

@randomsabreuse I'm two weeks into the same Garmin plan - I'm using Jeff's plan as I'd like to complete a half at least once in my life.

I'm finding it challenging - my fastest 5K is still over 33 minutes, I like to just plod along.

Well, W2R4 completed. Going to do 2 more before moving on to W3, still don't feel ready for 3 mins yet. I seem to get tired at rep 3/4 but get my second wind for last two reps. In awe of the W6/7/8 runners!

Ankle still swollen 8 weeks on.

watching 'breaking 2' today.
the women's marathon record ran less than 3.30min per kilometer

Wow its been busy on here just catching up on everyone's running news! Well done on the sub 30 @randomsabreuse
I was really struggling for motivation this morning, decided to do a different route as I get bored doing the same ones all the time. So did 5k, quite slowly, but some of it was grass/ mud and some hills. Feeling good for it now 😊
Gonna really try to keep running three times a week, slowly stepping the distance up

for bigger distances - I am slowly eeking out towards 10k.

that would make a round trip to the beach, along the beach for a bit and back.
I'm at 7k at the moment.
between that and the beach are dunes, i.e. steep hills and sand. both of which are hard on legs and lungs.

I’ve missed out on my 3rd run of the week due to my knees

They still hurt even just after a short walk

My last run was Thursday which feels like ages away

How long is expected for me need to rest to recover for something like this?

Just got in from W4R2. It’s pretty windy where I am so I had a pretty strong headwind for much of it and felt like I was running so slowly but my stats were good!

Anyone else use a Garmin? My VO2 Max moved from Poor to Fair for the first time after that run I know people don’t trust the accuracy of it but I think if nothing else it is a good measure of improvement. I’m over the moon!

I use a Garmin. It's great when VO2 Max goes up, very annoying when it drops and says your training is unproductive. Doesn't go up very often and when you've just gone up is when it's more likely to drop if you've just gone over its threshold.

It's probably less accurate for trail and slow muddy runs, will underestimate fitness as it's based on running on a road/track.

Thanks for the warning @randomsabreuse ! I hope it doesn’t go down as I work through the programme but at least I’m prepared now that it might. I am working with a personal trainer twice a week too and can really tell my fitness has improved so it’s all heading in the right direction!

I've just done W4R1 and I was a bit anxious but the thought of it was far worse than actually doing though my legs felt like lead at the end of the last run.

Then I got home, synced my run and realised I hadn't done W3r3. Between my banged up knee and my period I skipped about 5 days and managed to forget which run I should be doing. I'm so confused because I was so convinced I'd done it. I must have dreamt it or something!

I did my first post graduation run this morning. I was slightly slower than W9 R3 (6 mins 27 per km) but it was the first run that actually felt really good.
I used the NHS stepping stones podcast. It's not my kind of music at all but I think I found the steady beat helpful. I didn't get out of puff like I have done on other runs. It felt a lot more evenly paced and smooth. If I look at the pace km by km for my runs in the past fortnight, my pace jumps around a lot - from 6 mins 15 sec for one km, then 6 mins 40 sec the next km. Whereas today my pace remained steady throughout which is probably why I didn't get out of puff.
It helps that the sun is shining, the sky is blue, and there's blossom on the trees.
@Onedropbeat have you seen anyone about your knees? And have you tried doing strengthening exercises? I saw a physio about my knees and she gave me exercises to strengthen my glutes (apparently weak glutes are often the cause of painful knees - not enough stability in the pelvis so it throws everything else out), ankles, and knees. It really helped. As well as avoiding heel striking. But it's worth getting it checked out.

Or seen anyone yet.
They are a little sore but getting better.
I’m thinking one week off and then get back to my steady pace

I just pushed myself after feeling fed up of hardly being able to get under an 8m/km pace.

It feels so slow but I guess 6 weeks in is still early days

WhereAreWeNow
I've been using the Stepping Stones app even though I still have 1 week left of c25k.
I really like it as it regulates my run and I feel as if I'm more consistent.
My only complaint is that the music is a bit too slow and I feel as if it makes me run in an unnatural manner, inslow motion!
Theres a faster beat for the last 5 minutes.
The slow beat needs to be shorter and the faster beat longer.

Yes I felt it was too slow @likeamillpond but it really helped me to keep an even, steady pace. I hate that kind of music usually but it really did help me to get into a nice rhythm.
I found the occasional tips on form and reminders to run to the beat helpful too.
I think there is one that is about speed and another one about stamina so I might try those.

I can vouch for the speed one!

The only one I haven't tried is Stamina.