C25K encouragement continued continued

[redcandlelight]

all welcome

total beginners
re-starters
recent graduates
fell runners

lets keep running

@emilyjeff I don’t know if all Garmin devices do measure VO2 Max but yes, have a look under Garmin Connect. More -> Health and Performance -> VO2 Max

I find the colour wheel very motivating

I've just checked mine and it says mine is 37, I'll take that since I'm older and will hope to age backwards

Found it! Don't know how accurate it is? My Vo2 max is 42, and it says my fitness age is 20!!!

Have just completed W4! Feeling great about that but absolutely bricking it about what is to come!!

don't worry king
a year ago I couldn't run for the bus without taking ages to get my breath back.

now I'm regularly running 5-8k
and I can do it. and I like it.

I'm not fast and not very elegant, but I'm doing it!

interesting about the vo2
maybe I should put a fitness watch on my wishlist as I am slightly asthmatic and thag would be interesting to monitor.

I’m not sure how accurate VO2 is either on a Garmin - I think the general consensus is that it’s not but that it can be seen as a good measure of improvement and can be quite motivating to see your score go up.

I’ve got W5R3 scheduled for today. Kind of dreading it

Not all Garmins measure VO2max - my old 220 didn't, but my new 245 does. It reckons my current training status is "unproductive" which is entirely true, as I'm just enjoying lots of long, slow runs without any pressure to perform in a race any time soon. My VO2max has also decreased from 51 to 50 over the last six months, but I'm not too bothered about that!

Thanks Red! That is my long term aim - if the next few weeks don’t kill me that is!!

I have no idea what VO2 Max is

Good luck today @BobVance - try not to dread it. I think you'll surprise yourself. I was surprised I could do it and it was a real turning point for my confidence and my belief that I could do it.

Thank you @WhereAreWeNow I just got back and I did it! I was phenomenally slow but I did it.

Based on today’s pace it would take me 41 mins to run a 5k so I’ve got some way to go!

Any advice about knees?!

I've just started C25K for the third time. First time I completed it was back in 2013, but then got a new job and working day was much longer, and so didn't have the same opportunity to get out and run.

Also - in the interests of full disclosure! - I don't enjoy running. I've never got the runner's high which so many people talk about.

So for the last few years since then I've been seeing a personal trainer twice a week, so doing gym-based fitness instead.

Come Covid/Lockdown, obviously couldn't get back to the gym, so did C25K again last summer/autumn. Completed all 9 weeks. Much slower than 2013, but then I'm 7 years older! But was still able to run for 30 minutes without stopping. Then came winter/bad weather, and so I stopped running again.

I started again, for the third time, as I'm tired of just sitting glued to the sofa all day. I'm now up to W4R2 - was due to go out for R3 today, but this time around my knees have been really suffering. I haven't had this before.

Feels like something is pulling behind my kneecaps. Walking around is (mostly) fine, as is going up the stairs - but I really notice it coming down the stairs.

I went for a long walk today instead of my run, and towards the end (4.15mile walk) I was really feeling it behind one of my knees.

I do the proper 5 minutes walk before I start the run, and I do the cool down walk before I go home. I have to confess to not stretching after I've finished, so don't know if this has contributed to it.

I've taken some aspirin or ibuprofen each day, which has helped a bit, but obviously I don't want to have to be taking drugs every day just to let me run.

What would you advise I do? I don't know if this something you can or should 'run through', or if I should rest and then start again. I have to say it's very dispiriting to have this happen when my longest run right now is only 5 minutes. Equally, though, I don't want to injure myself.

I'm 61 now, and very aware that I need to do something to keep me fit as well as ensuring I keep my flexibility up.

(I have decent running shoes - Brooks Ghosts - and when I bought them I had my gait analysed and have proper insoles, so hopefully it isn't my shoes).

Any words of wisdom much appreciated.

TIA.

Well done @BobVance!!

vo2 is a measurement (or more guestimate with fitness watches) of how well your lungs processes the oxygen from the air you breathe in.

well done bob

biwi sorry about your knees. no advice apart from taking it easier for a bit. can you go visit a physio? maybe cycling would be a good alternative for a while.

wrt runner's high. dunno. I don't have one. it's bloody hard to run, but the feeling once back home is great!

I didn't have a lot of time this morning so I did the Stepping Stones speed routine. It's a short interval running routine. I felt a bit like I was cheating by not doing a 30 min run but actually it was really good for my pace. I did 1k in 6mins 3 secs. If only I could keep that pace up for 5k!
I figure a short run is better than no run. I'll do a longer run on Sunday.

Cycling not an option - my bike is currently rusting away at the back of the garden! I fell off it, just after I'd bought it, and broke my ribs, so it rather put me off

I'm going for another walk today - with a friend - so I'll see how the knees are after that.

@BIWI my DP has had endless knee issues, from being a regular runner he's had to give it up now and yes, he cycles instead (gosh hope that's not outing) 😉
If there's one thing I've learnt from his experience it's definitely don't run though knee pain! Also low impact activity seemed to help him (any gentle movement, better than complete rest it seemed) so a walk is a good plan. It's so frustrating but they need treating well to stay well!

I've had a shocking week and haven't been out at all so making myself accountable and will be out this afternoon, sun is even shining so no excuse!

Well, now I know exactly who you are @Cavagirl

Yes, I rather think I will need to give the running a miss for now. Although not exactly an issue, as I really don't enjoy it, I'm disappointed to have to do that as no other way to keep the fitness going (or even get it back!)

Hopefully the gym will be open again from 12 April. And I can go in and knacker my back instead

biwi would a cross trainer be an alternative?

Could be - except there isn't one at the gym I use! It's a private gym because I go with a PT. There's a cycling machine and a rower though, so could use that.

I've completed w9r3.
So pleased.. I'm 55 and tried 9 years ago but gave up on week5. This time I followed advise on here about trusting the programme and it worked.
Thanks to the folk on this thread who gave me advise and kicked me up the arse when I needed it.
Honestly if I can do I anyone can. The hardest runs were in week 1 !

applause wizzler

great news!

now make a plan for runs to keep going.
I usually do a 5k midweek (evenings, so boring sportspark) and a longer run during the day at weekends, slowly covering more ground.

👏👏👏 congratulations Wizzler!!!! That's so brilliant!!!!

Well done @wizzler and @BobVance

I’ve had a mixed week with runs - Monday was tough going (don’t know why), Wednesday was fab (felt great, ran further and faster), Friday was tough going again and I had to stop and walk for a bit in the middle. Same route, weather similar! Nothing I can put my finger on seems to be the cause

Wow Wizzler! Congrats!
I completed W5R1 this morning after being terrified - still beaming now!