C25K encouragement continued continued

[redcandlelight]

all welcome

total beginners
re-starters
recent graduates
fell runners

lets keep running

So that's week 4 run 2 done. It was much better than Monday's effort, as I managed to complete all the running sections this time. It was a beautiful run too, I went through my local nature reserve and everything was out - squirrels, rabbits, geese flying overhead but the icing on the cake was a red kite perched on a low fence -I dont think I've ever seen one so close. That's me set up for the day!

I do need to invest in a decent sports bra though, I think the one I have came from the centre aisle at Aldi!

centre isle from aldi can be ok if it fits well.
I have one from decathon, a standard sports bra and one from h&m which is a pull over seamless type. but if you have more than a d cup you really need something more supportive.

Wow @Randommother that sounds like a beautiful run. I'm envious. I'm lucky if I see a magpie on my urban runs!

Sounds amazing @Randommother, where I run is quite pretty but I’m waiting for it to dry out a bit before I go on the path through the fields near me.

Well done @Randommother I still feel really far from completing all the running sections in week 4.
We saw lots of red kites yesterday but from a distance flying over the car, not quite the same!

running through nature is lovely.
I often run past a little lake where s heron often is sitting.

Absolutely agree - I can never understand people who prefer to run on a treadmill as that must be so boring!

A heron and egrets in the park where I run, as well as lots of ducks and moor hens, Canadian geese and Mandarin ducks by the side of the river that runs through it. There's also a wetland which is great to run through.

Catching up on the thread. Well done to everyone with their runs and agree that yours sounds absolutely lovely random

I only managed to do W6R1 today despite planning to do it on Monday - life got in the way! So I went out this morning instead of this afternoon so that I couldn’t find any more excuses. Can’t say I enjoyed it but feel good for having done it.

Am I right in thinking my next run will be the last I do with walking breaks?!

That sounds fantastic random. I get ducks and moorhen on the canal, and lots of squirrels. I'm looking forward to the bluebells being out as there's a big patch of them nearby - at the top of a bastard hill which I haven't tried running up yet.

I think that's right Bob but I found it was manageable!

Oooh how was it @BobVance I’ve got that one tomorrow. I almost went this morning but couldn’t quite drag myself out of bed in time!

I found it quite difficult @longlivetheking but I think I wasn’t really feeling it in general... you know sometimes runs just don’t go very well? I’m sure you’ll be fine though!

I passed two women walking together on my run today and they gave me a bit of a whoop and cheer. It seemed more genuine than the patronising lady from last time (for anyone who remembers) and did actually put a smile on my face

I know what you mean exactly! But then I say to myself, if I’ve got out and done it, it is a good run so I think you should adopt that as well!
I mainly see dog walkers who look a bit annoyed at me so go you for getting a cheer!
(I didn’t see anything about a patronising lady - how horrible )

Right - I have not been out since Friday so I am posting for accountability that I will go out this afternoon!

Another vote for shock absorber here - but I also buy a larger back, am 32F normally but wear a 36D sports bra which is fab. I'll agree it does initially feel a bit corset-like before you wear it in but it's worth persevering!

@BobVance Weirdly you miss the walking bits a lot less than you think you will. You find they just break your rhythm and in a strange way it's easier to just keep on going. Nice to get whoops and cheers!

@Cavagirl 32 to 36 is a big jump. I usually wear a 30 back and was thinking of going up to 32 but maybe I should be going bigger. For now I'm going to get some cheap bra extender things to see if that helps.

I wear a 30f normally but wear a 32e in Shock Absorber. It's still tighter than I'd wear a normal bra but I think that's probably right for a sports bra

I'm a 30DD in "normal" bras (usually M&S), but a 32DD in Shock Absorber and a 28DD or 28E in Freya, if that helps.

Shock Absorber do come up small on the back.

really really hard run today. I'm totally exhauseyed and my legs feel like jelly. 5k in 32 minutes.

t'was lovely though. sunny and everyone had a smile on their face.
I even 'met' my wave-friend

Hi ladies, hadn't run since Sat so thought I better get out there this afternoon. Really sunny here so even wore shorts! Was so warm though,made me think I need to go back to early morning runs as we head towards summer.
Anyway having done some more research on varying my pace I set out for a 2 mile 'easy run'. Also trying to land less on my heels and more on my mid foot as I think that along with me running at tempo pace every time has been the cause of my previous injuries! Managed to stick at 6.30/km pace and I think I was landing less heavily on my heels so all good.
Re the bra chat I LOVE shock absorbers. Never had a sports bra that holds them in so well without feeling restricted but agree about sizing I'm normally 34b and I thinkni ended up with 36a instead.

Well done on your runs red and emily

@Cavagirl did you go out in the end?

I really need to up my game in the sports bra department but I’m still BF 18m old DD, haven’t worn a normal bra since January 2019 and have no idea what size I am so at the moment I am wearing crop top style sports bras which are really doing naff all as my boobs are at least a D cup even if they are a shadow of their former selves

The pace thing is really interesting. I've been playing with my "target time" for my half marathon "race". For a target time of 2h16 minutes (4 minutes better than my best before DC2 came along) the "easy" pace for most runs is 7.02 to 7.55/km. For a sub 2h half the easy pace is 6.30/km.

wrt to pace, maybe fellrunner or other more experienced runners can answer: do you make quicker steps or longer strides?

I'm not an experienced runner but I've been doing some reading up on this and I think the answer is you need to increase cadence (number of steps per minute) and stride length in order to increase pace.

I find most speed increase is from longer strides but I had to teach myself to make quick strides first. It's not so much stretching further on each stride as pushing harder so you "fly" further on each stride, but without slowing down the cadence. Obviously having decent flexibility is always helpful but the main difference between "easy" and 5k ish pace is how much my glutes are pushing on each stride.

I feel at the moment I'm a bit stuck.
distance is not the issue for me. I can pootle along for 8k no problem. but I seem not to get any quicker.
according to strava my speed drops quite a bit at 4k but then picks up again after 5. if feels like my lungs are my issue.