Today is the first anniversary of me graduating Couch to 5k.
I've gone from someone who hadn't taken regular exercise in the preceding roughly 20 years and growing to over 5 stone overweight to someone who runs regularly and loves it. I still have about a stone to lose, but it's still going. Shortly 53, separated and divorced last year (which was my main motivation for doing this at all).
My experience of this programme was one of mixed times - I had lots of gremlins, suffered a fair bit from the Toxic 10 - and I've certainly wobbled at times after.
Week 7 I hurt my back shifting some boxes which delayed week 8. Week 9 run 2 was just awful for me, despite runs 1 and 3 being good.
It took me three full weeks of consolidation to build up to actually running 5k, a feet I managed in 43 minutes 15. I thought I would die by the end of that. I've now run 5k a total of 48 times reached the dizzy time of 32 minutes 15. One day I'll get below 30 minutes. Maybe.
I followed the Bridge to 10k programme on the sister programme here from 17th July last year and made it (just!) to 10k on 25th August. I'd short cut the programme and felt I had over-reached myself with a 1 hour 18:07. It was last November before I reached 10k again and I've now done 15 of them, the fastest some 11 minutes off my first attempt.
I tried to follow the Half Marathon programme early this year but I found I'm not cut out for all of the different things you should be doing to be a well-rounded distance runner and dropped out. I did my own thing, building my 10ks into longer runs.
I managed 10 miles/16.1k on 23rd March (close to my anniversary of starting Couch to 5k) in 2 hours 11:50. I've done three more and the latest was 1 hour 53:46. That last run was my 163rd run since starting Couch.
And I've gone on to half marathon distance twice - 12th April in 2 hours 50:10 and 12th May in 2 hours 31:33. That last run was my 163rd run since starting Couch.
I have never in my life been a runner. Now I've done two, three and five runs a week at various times. My "regular" running at the moment is two 5ks through the week and a long weekend run including a 10 mile and a half marathon each month, with 10ks between.
I wouldn't have done any of this without the support of the forum. I've made some great friends for life, many of whom I've never met. I think about that at some point during every run and I am grateful for what running has given me.
I've also gained immense confidence in my ability to set out and achieve something. Yes, I needed support. Yes, I wobbled. But I persevered and I've done it and continue to do it, one step at a time.
I very occasionally get a "runners high", especially if I go fast. I always get a really deep, mellow feeling which can last days after very long runs. I wouldn't want to lose that.
For those of you looking to lose weight, I didn't lose much during Couch to 5k. But its fallen off since, as has my bum! Longer runs really burn the calories. I'd recommend using something like MyFitnessPal and setting a lowish calorie target each day. Try not to eat back all of the calories from your runs, but also don't starve. Balance in all.
A motivation for me to begin running was to become the person who could attract a "special someone" I'd want to be with and enjoy life together. I had little confidence having been left for someone else and I was completely out of shape. It's very early days but someone like that has recently appeared in my life. Without running I wouldn't have had the confidence to think seriously about dating and certainly not expect to have a chance with someone who is both beautiful and a really lovely person. Sprinkles on the top of my happy life.
My advice a year on? Keep doing each run. Keep looking for and giving support here. Know that all those people out there who are super fast and sleek all started from somewhere, and many of them in exactly the place you are. Enjoy the runs. Get a watch that gives you endless stats and find joy in there - so, you were slower but, hey, check your cadence or your heart rate or your pattern of splits!
Most of all, enjoy the freedom to run we are lucky to have and grab it with both hands...and feet. All things change and one day you may not be able to do this. Don't miss the high or the mellowness.
Enjoy your next run x
Written by
Jay66UK
Graduate10
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What a wonderful post! Thank you for sharing your story and helping to give others the encouragement and motivation these forums are so amazing for. You've come a long way in a year.
Fantastic Jay!! Always a joy to read your next adventure or trek as there’s been a few times I’ve wobbled this year so far (head gremlins!)
July will be my anniversary for completing C25k and I’d really like to be able to manage 10k by then but am struggling a bit at the moment. That said though it’s lovely messages like yours that keep me motivated and inspire me try harder. By doing the running I’d lost 3st last year and nothing this year so far (and that’s been part of my head gremlin argument with myself) but then I see how far you’ve come and others in this site and it sort of gives me that metaphorical kick up the backside to pull myself together and keep on plodding, ha, ha.
Never stop telling us how well you’re doing and maybe one day I’ll be able to inspire someone else into something they never thought possible.
Jay, inspirational as ever. What an epic post. 😀 Your physical transformation should make you official poster boy of HU! Your running ability is immense. 💪👊🏃
I think of you as someone who I’ve looked up to running-wise (although I have a couple of years on you age-wise 😩😅). Your immensely positive attitude has inspired me to do the same, and I’m shortly to run my first 10 miler to commemorate me starting C25K in a couple of weeks. Then I have HM in my sights - and I too dislike all the added extras, although I do do some of them!
Thank you for sharing your story, its really encouraging. I graduated last month and wonder how I'll be in a years time. Its good to hear others experiences.
What a fantastic story, Jason. Amazing. You are a true testament to how running can transform a life, and how there is no better way to start than with C25K and these wonderful forums. Happy runniversary, you brilliant runner! I wish you many more happy running anniversaries to come. 👏👏👏
Thank you so very much for posting this Jay66UK.Fantastic achievements!!👏👏I’m in awe of you.
I just completed C25K last week and went out for my first consolidation run yesterday,but I really struggled!I have been thoroughly enjoying my runs up until then but no idea what happened?I ran less distance and found it so hard to last 30 minutes.I’ll just put it down to a bad day but it’s making me reluctant to go out tomorrow.
Anyway,many many congratulations on overcoming heartache and obstacles in your personal life and still managing to achieve all you have.You really are a true inspiration!I Thank you for this.
Sending very best wishes in your new found happiness.☘️
Every run is different and the last one doesn't make or break the next. Try to revisit Week 9 - it's all a bit like that day after you pass your driving test and there's no one sat in the left seat coaching you.
Oh what a beautiful post. Jay you look fantastic and have been an inspiration to me in my own running journey. I’m so happy that your confidence has grown and that you are in a good place. Happy runniversary and good luck for the future 🏃♂️🏃♂️🏃♂️
What a wonderfully moving and honest post Jay. 👏👍You have come so far and I am so happy that through running, you have discovered your true value and the self belief to change your life for the better. You deserve your current happiness - good luck and keep on running.😀👍🏃🏻
Many congratulations on your Runniversary Jay, it has been a privilege to be on c25k with you and watch (virtually) the transformation into a trim taut and terrific runner. You have always been so supportive to those following behind you too. Who’d a thought that such distances were possible a year ago?
You have forgotten to mention the shopping experiences in those early days. Your posts on amazon sales and the latest purchase were great.
I wish you much happiness with this new lady in your life ♥️🏃♀️🏃♂️. Is she a runner too?
That is a great post Jason, I’ve been with you every step but my running development has stalled at 10k while I try and balance work / life etc and this year I am struggling to get out 3 times a week.
Hat off to you sir, you really are a superstar and living proof that you can achieve anything if you stick at it.
Congratulations ❤️💪
Ps - you seem to be missing your HM badge next to your ID 😍
What a fantastic account Jay. It sums up this forum for me. We all have different reasons for starting C25k, we get many different benefits too, but what people have in common is being supportive, in success and setbacks(there are no failures here!) and only being competitive with ourselves. May this trend in your life continue on its stellar upward trajectory 🥇🚀😊
Great story, thanks for sharing. Your bum falling off sounds painful but you seem happy about it It seems that running was just the thing for you and I believe it is for me too. Not often easy but feel so much better for it. Well done on all your fantastic runs and all the ones to come
Thank you for sharing this with us J....I am sitting here in tears... mainly happy ones for you... and all that you have achieved..
Having had the honour and pleasure to meet you...and run with you/behind you.. ( you are much faster than me) I know that that special person, you have met, has also found someone very special
This a post everyone should read and your determination, positivity and the sheer joy in your running shines through. You have achieved so, so much.
Wishing you happiness in all you do and many, many more happy runs
Lovely post. Thank you so much for sharing your story. And congratulations on your perseverance as well as your success. It’s a pleasure to read a post that sounds so true to life’s little molehills and valleys!
What a beautiful post, Jay!! Very inspiring and I am so very happy for you and how good your life is just now. I hope it continues for many years to come x
I love this post Jay! You look absolutely incredible, you have been an inspiration to many throughout the year. I feel so blessed to have been able to share the journey with you and the other amazing graduates from last year! One day it would be fab to meet somewhere and go for a run! ❤️🏃♀️🏃♂️❤️
Congratulations Jay, it’s great to see all your achievements lined up in one post. Happy that your “other” life is looking up too!! You should be proud.
Brilliant post Jay, a credit to yourself, the programmes and the forums, long may it continue, I hope you find the long lasting happiness in a relationship you deserve
Jay, that was thought provoking and moving. I am very pleased for you🤗
Extremely well put Jay. What a wonderful journey you've had and I'm thrilled to watch from the sidelines as your confidence and skills know no bounds. You deserve every happiness and more. I hope that someone special turns out to be "the one". Keep running, keep achieving 😘
So wonderful to hear your news. Congratulations on your runniversary. But more importantly on how you’ve impacted on your life. I remember hearing some of the hurt a year ago...so it’s made my week to hear your news. Hope things go well. All the best.
Hi Jay, what a fantastic post. I graduated just after you in June but always looked out for your inspiring, honest and encouraging posts. They made a difference to loads of us. I’ve had to log on with a new user name this year but was pleased to find you on the 10k programme. I’m so pleased life is going so well for you. Hope the romance goes as well as the running, if not better!
Fantastic stuff Jay, I remember speaking when we were both doing C25K and must admit that you have achieved much more than I have, gives me something to aim for... I must get over my latest injury first though!
You look so different from the larger you. A terrific well done on all you have achieved. You are a top man, an inspiration for all those up and coming runners.
Hi Jay66UK, what an inspiring post, and a huge well done!! You will definitely be an inspiration to newcomers and those who are faltering and lacking confidence in their ability. I have been on the IC now for three months with Achilles heel problems, and am very frustrated not being able to continue with this journey, I also go into hospital tomorrow for a hernia operation, but I am determined that once I am fit and well I WILL do that 10k, and hopefully a HM next year (inspired by Oldfloss's HM on the Monsal Trail),
I only started last July at 72, and have suffered pulled muscles, achilles tendinopathy, etc., took me 27 weeks to complete C25K, but got there in the end with support and advice from this forum and have done 5 park runs, the last one was the one that caused my present injury.
All the best for the future Jay, stay positive, move on and don't look back.
I have just graduated C25K and am on the bridge to 10K . Reading your post was very encouraging.If I can get to where you are in a years time I will be a happy woman. Well do e
I'm with you with gremlins, it can be hard to keep them at bay at times.
you will get a sub30 5K. I never thought I would either, so if I can, you can
10 miles and half marathons is a FANTASTIC achievement. well done. Its ace how far you've come in a year. Your speed and time is improving.
Like you I I sometimes get the runners high whilst running, but definatley when I've finished and know what you mean about mellow... it def helps clear my head
The watch is a top tip and so is this forum
your last few lines say it all
Thank you and happy running to you too, Oh and with the sprinkles
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It seems that running was just the thing for you and I believe it is for me too. Not often easy but feel so much better for it. Well done on all your fantastic runs and all the ones to come
Should I go to the physio for knee pain?
A year since graduating C25K 😃
I run too fast!?
I 💗 PARKRUN
