C25K encouragement continued continued

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all welcome

total beginners
re-starters
recent graduates
fell runners

lets keep running

Yay! Well done!

Great pic, and great achievement Random

W8r3 complete !

Feeling amazing as I’m really starting to notice my speed increase

I’m still nowhere near some on hear but getting under the 7m/km pace has been a real achievement

Starting at closer to 9m/km 8 weeks ago I never thought I’d get to here

Can’t believe il be potentially graduating next week!

I still don’t quite fit in all my pre pregnancy clothes but I have seen some people who haven’t seen me for a year and they’ve noticed a difference so I guess my shape is just different this time around

Well I'm embarrassed to say me and ds14 are still doing week 1! He still hasn't managed to complete the 3 sessions. I think the problem is that we're leaving too many days between the runs. We'll do Saturday, Tuesday, Saturday (give or take) the problem is I'm bloody knackered after work (ta in a primary school, on my feet all day!) Any advice would be greatly appreciated!

My plan is Monday weds Friday next week doing week 1 then progress to wk2 sunday, Tuesday, Thursday the following week. It's still the easter hols for me so hoping to make the most of it!

The best advice I can give, @Italianmeringuebuttercream, is just to do it - and leave DS behind if needs be! If you're a TA, surely the Easter holidays is an ideal time to get the first two weeks under your belt, so you're in the swing of things before you go back to school?

What has always worked for me is running early, preferably before anyone else is up. Lay your kit out the night before, put your trainers by the door, then get yourself up and out before you have chance to change your mind. Then you'll be home, run done, in time for coffee and breakfast and the day ahead.
The sense of satisfaction at having already done my run and then being able to get on with my day is one of the things that kept me going in those early days when even running for a minute at a time seemed impossible. Plus there's fewer people around at 6am, so not as much dog-walker-dodging to contend with. Good luck!

lovely photo random
and good progress onedrop

italian I found the first week really tough, and then later to run more than 20min in one go. (week 5/6)
your plan seems sensible. good luck!

@Randommother well done and what a great shot on finishing!
On the sugar, I cut back initially, but decided I just didn’t need it, and then cut it out altogether. I do have a couple of glasses of wine at the weekend, and I have natural sugar, in fruit for example, but usually find now a small portion is enough for me, a small bowl of strawberries is so much fresher and nicer than chocolate or processed biscuits. My tastebuds seem to have changed completely, I have big plates of veg and try lots of different vegetables now, I also eat lots of fish and really look forward to mealtimes more now since eating like this.

You could try cutting sugar out for a week and see how you feel - nothing ventured, nothing gained.

@Italianmeringuebuttercream I'd definitely do it first thing - easier now the clocks have changed as it's lighter in the morning. And make sure you do follow the schedule that C25K sets - i.e. don't leave too much time between your runs.

If necessary, jettison DS! (Although obviously encourage him to keep it up too)

for my teens being faster than their oh so embarassing mother was great motivation.

Thank you all, I'm so not a morning person! I'll have to change I think..... the whole reason I started this was for ds duke of Edinburgh award so he needs to do it too! I think leaving less time between runs is the way forward so we'll do that for at least the easter hols.

@randomsabreuse thank you for posting that picture of the trainer lacing a while back - I have duck feet and often feel sore across the toes. Finally got around to relacing my trainers today and got a PB in my 5k too 31.20...sub 30 still feels a long way off but I'm v happy with that! I felt it though!

@cavagirl - if you can run 31:20, you can run sub 30, no probs. How did you feel after the 31:20? When you say you "felt it" -, what do you mean by that? Did your legs hurt? Did you feel out of breath? Did you feel sick?

Because with a few minor tweaks I would bet you any money you can run sub 30 on Monday, if you have a rest day tomorrow...

I went to our park run park today and instead of doing W8R1 just did the park run route. Still walked the first 5mins as per the usual c25k routine but I did get round it!

@fellrunner85 thanks for the vote of confidence!
Calves mainly. I felt like I was pushing it lungs wise for the last km but it's not as hard as I would feel in a spin class for example. I think my limiting factor is calves, overall leg strength, and probably confidence to push in the early km - I still worry a bit I won't get round if I go faster early on!

W6 R1 done!

I'm going to attempt wk 5 rn 2 for the 3rd time tonight

Good luck @Oneborneverydecade, you can do it!!

Good luck oneborneverydecade let us know how you get on.

Well done shopgirl

KarmaViolet I’m doing my local Park Run route too. It means I know how far 5k is and also I want to start doing Park Run again when they get going.

Italianmeringue I hope you manage to get some runs under your belt during the holidays.

Random and Onedropbeat well done on your runs. I love the picture Random

I did my second full 5k run today on my local Park Run course. It felt easier and faster than last time and when I checked Strava at the end I was 34 something rather than 36 something so I was pleased. It was quite a bit cooler than last time I ran so that helped

Has anyone got any tips for (suspected/self diagnosed) groin strain?! It’s been a niggle for a few weeks, actually better a few mins into a run but painful afterwards and even on rest days can be sore

like stitches?

@Italianmeringuebuttercream I agree that going early is the answer. I could never do it after work.

@Cavagirl I've been doing it in around 31mins for a few weeks now and just don't seem to be able to get my time down. I'm managing to go further (6k) but not faster.

Sounds obvious, but to run faster, you have to run faster. You won't get magically quicker from just doing all your runs at the same pace, and going for a bit longer.

The easiest way to speed up is to add intervals into your run, even if it's just as non-structured as sprinting to a lamppost every few minutes. If you have a Garmin and know how fast you're running (say 10min miles) then try doing 5 short bursts of 8 or 8:30 min miles towards the end of each run, when you're well warmed up. Your body will then "learn" how to run faster and your longer runs will gradually become quicker too.

sound logical fellrunner I feel like I'm up against my lungs.
I managed a quicker run on friday, but that was 'only' 5k. I don't think I would have been able to add another kilometer to that run.
any tips? not sure if it's phychological due to my asthma.

When I beat my 5k pb I was getting close to the vomit potential territory by the end - so backed off as rather impolitic in current climate...

Garmin had me on a cadence workout yesterday. It thought I was peaking at around 205 cadence and in the low 6 minute miles for the 20 seconds. Obviously GPS isn't great at short distances but I never imagined running this fast when I was tactically mooching around school cross country trying to walk without being seen.