C25K encouragement continued continued

[redcandlelight]

all welcome

total beginners
re-starters
recent graduates
fell runners

lets keep running

@bonfireheart

I've just downloaded the app :)

Well done!

Now the challenge is to press play! (I downloaded the app about 2 years before I started 🤣)

Evening ladies
Amazing distance @randomsabreuse even if it was unintentionally! I too would have been too stubborn to accept a lift back !
We're still away, haven't run since Friday but been doing lots off walking, probably 10- 12 miles a day so don't think my legs would survive running aswell
Weather awful here at the min but heading home tomorrow anyway

Thank you. I have a plan B when it's raining, it's an app to do exercise at home which I used in first lockdown and worked really well until I got lazy!

someone asked about a treadmill - we were considering one but in the end decided to get a rack for a road bike instead.

reasons: good treadmills are really expensive. our 'gym' is in the attic, getting it up there would have been a pita. and we are not sure how annoying the vibrations would be with timber joists.

bonfire running in the rain is great.
less chance of swallowing a fly :)
and less dog slalom

Hello everyone well done to those just starting, graduates and everyone in between! I’m on week six and found the two ten minute runs really hard today, oddly. I tried it yesterday and had to stop half way through the second five minutes so I repeated it successfully today. There is a ruddy steep hill in my route-I’m afraid I walked up it (quickly) and then carrried on running. That still counts, right?!

Quick walk up a very steep hill definitely still counts Haggis!

Well done graduates, newcomers and everyone else.

I did w2r2 this morning, slightly strange session. I panicked at how cold my weather app said it was outside so wore two running t-shirts under my ancient thin tracksuit top. I felt plenty warm enough after run 2 so could have survived with just one shirt. During run 3 I was splashed with water by a passing delivery truck (I'd moved to the edge of the pavement to pass an oncoming walker) so was then running with a soggy right foot and leg. However I was so annoyed and distracted at being splashed that I missed the instruction to stop running and ended up accidentally running 5 minutes non-stop. I only realised when I was told to get ready for my next 90 second run. I was a bit confused, then realised what I'd done then decided to go with it and just keep running. And I managed the 5 minutes! I did not collapse in a heap and have to stop!

Well done Richard but sorry you got splashed!

@EmilyDickinson what 10k training app are you using? Any thoughts so far?

I think I need help. I got a Garmin vivoactive 3 this weekend. Just did my week 9 run 1...

I spent the entire time in zone 5 heart rate. Im guessing thats not good is it? Anyone got any tips? Will this just right itself as I get better and do more?

pickle if I remember correctly, the first couple of weeks the watch is getting to know you. plus the heart rate is not entirely acurate.
and most important is that your heart rate recovers quickly after the run. how is that looking?

I am looking up an apple watch atm. am a bit undecided. dh uses one but the tracker is a bit hit and miss as it only uses official footpaths and our running routes don't. but I guess I could put my strava on it.

I found it quite odd as I felt ok during the run, I sprinted the end so I obviously had some fuel in the tank. My average was 171, my max was 185 and I went straight back down afterwards. My resting all week has been 62.

Reddit seems to say that a) everyone’s heart rate is different anyway - although I am overweight and was unhealthy for several years so I don’t except to have a great HR. And b) that if you aren’t struggling in zone 5, it’s probably not your real zone 5. It’s zone 3/4.

I might see how I go on the next few runs. If I slow down anymore I will never reach 5km in the time. I am only pacing at 13.05

Wrist based trackers aren't very accurate at high heart rates. If I run mine tells me I spend the whole 30 mins in max

Also, my friend is a very experienced runner and just sent me a pic of her last run, and she was zone 5 for 3/4 of it too. Same watch. So I feel less like I’m killing myself now, thanks all x

Just back from w2r2 after a couple of days off and found it much easier, I probably could have carried on. It was nice in the rain too!

My knees aren’t as sore as usual I’m normally I’m quite a bit of pain afterwards so I’m guessing I have the four day break to thank for that

@Iampicklerick - I had the exact question on another thread. I was quite concerned too! No-one could really advise on it TBH, but didn't say "stop right now before you explode" either. Maybe our outlandishly high HRs will come down as our running progresses. Who knows!? I haven't died yet and ran almost 45 km at max revs for much of it. Good luck on the running. I started c25k in Jan. It's great, isn't it?

I haven't died yet and ran almost 45 km at max revs for much of it.

This is exactly what I wanted to hear, thank you! I was quite terrified when I saw it, but even the articles I’ve read seem to say that unless you do a lactose test or something, it’s hard to know what your MHR is. 45km is amazing and something I really aspire to.

I wonder if it’s the watch. My friend has the same one, so possibly?

Hi Cavagirl, I have the Zen Labs one purely because that’s what I have for C25K so it just follows on. Their C25K programme is 8 weeks so the C210K starts at week 9. It’s quite nice to have weeks 1-8 already ticked on the app when I started. I’ve just done the first run. Each session has a 5 minute warm up and a 5 minute cool down then gradually increasing runs in between. The first week (week 9) is 4 x 10 minutes (with 1 minute walking in between), the second week is 3 x 15 minutes, the third week is 3 x 17 minutes etc. The whole thing takes 5 weeks. I think it just tells you when to start and stop each bit, when you’re halfway through and when you have a minute to go. I’m listening to podcasts now as I run so I wouldn’t want any more than that. I’m using Strava too so though it gives me a map of the run and some analysis I don’t really look at it.

@Iampicklerick there was some walking in there too! I did try to keep my HR below 160 but didn't manage a lot of the time.

Sometimes I deliberately run at a speed that keeps my HR at around 150-155 bpm.

EmilyDickinson brilliant thank you. I used zenlabs for C25k too, I missed they did a 10k one so I'll give that a go. I have the same fear I had starting C25k that I won't be able to do it but hopefully it's all in the mind...!

Sometimes I deliberately run at a speed that keeps my HR at around 150-155 bpm.

My friend said this too, I might try it once I’m done as I’ve only 2 more runs to graduate. Will see what the stats are those times too.

It cannot really be my zone 5. I listen to 80’s Madonna all the way round (don’t judge me ) and I mouth along the words the whole time because Jo Whiley says you should be able to hold a convo etc. That definitely doesn’t sound maxed out to me. That final sprint for the last 1 min, I can’t sing to that, I am flat out. In that portion I was 190 which sounds about right I think. That puts me in zone 4 for the whole run which I think I like the sound of better!

I did a steady 10k with a friend, felt steady, ongoing conversation and I was in zone 5 90% of the time.

I know I can sustain that rate (and a bit higher) so it's not a true zone 5.

My 5k PB was average 172. That was tough!

My max (I'm 40 next month) seems to be 191.

My legs and lungs definitely don't agree with each other on "easy". My legs like around 11 min/mile as a relaxed pace. Any time I stop looking at my watch and if I'm not with someone else I default around that. I probably should do around 12.30/mile for a true "easy" cardio pace but it feels really unnatural and so more effort to sustain mentally (and my legs get sore- it actually feels more jarring than going a bit faster!).

It feels like my cardio development is lagging behind my leg strength and stamina - no idea why. Hopefully I will manage to get them to agree at some point!

Tough run today. It was supposed to be my last run of C25K, but I only managed 20 minutes. My headphones dropped the connection after about 10 minutes and I had to stop to fiddle around with those, then when I took my gloves off just after half way round I dropped those, so had to stop to go and pick them up! Never really got going or felt comfortable.

I did 20 minutes and then stopped, so will have to repeat this last run next time. I would like to get to the point where 30 minutes feels regularly doable, which is isn't yet, evidently.

Don’t worry @BIWI you’ll nail it next time! Sometimes runs are a write-off for whatever reason. I tried to run on Monday and had to stop after less than 1km because my knee was sore and getting worse. I was grumpy as i had rested it for 3 days (which is usually long enough) and I got cold walking home again. I went out this morning and I was so relieved my knee was ok that I ran a PB by 15 seconds!

You’re doing so well @BIWI don’t be hard on yourself!
I think we were at the same point until my ankle let me down. I’m redoing W6 currently - which is frustrating but hoping I’ll ‘graduate’ before something else packs in this time I think I’ll have to repeat R2 once or twice more before I go on to the 25mins ones