Good to meet you all

[ANNETTE1234]

Hi

I am just coming to the 9th week of C25K and I am thinking of carrying onto the 10k. I am just looking for some advice and apps like the C25K to use as support.

Many thanks

Annette

[Instructor57 Graduate10]

welcome to the Bridge

and well done with your progress on C25k

we would always suggest after graduation that you consolidate the 30 minute runs for a few weeks before pushing on with either distance or pace

after which if you are looking to build up to 10 k then we have a great plan on this forum ready and waiting

i would recommend after you graduate to read this post first .

healthunlocked.com/couchto5...

Then AFTER consolidation here is a link to our 10k plan

healthunlocked.com/bridgeto...

Hope that helps

[ANNETTE1234 in reply to Instructor57]

Hi Instructor57

Thank you for the great advice. Its has given me lots to think about. I am going to try out the parkruns. I have been running in the gym on a track and on the treadmill but I am wondering if I should go back a few weeks and try running somewhere outside.

Thanks again. 😀

[nowster Graduate10 in reply to ANNETTE1234]

Running outside will feel very different.

You'll go too fast at the start as you won't be able to set a speed on a dial.

There will be uneven surfaces and slopes, and weather.

[ANNETTE1234 in reply to nowster]

Hi nowster,

I did a little bit earlier in the year and I enjoyed it. I have been paying into a gym which I never use and I thought I would take the opportunity. I have ended up feeling a bit safe I think. I am going to branch out this week and go outdoors.

[nowster Graduate10 in reply to ANNETTE1234]

Confession time. I've never run indoors! I started in March 2020 (and in April 2020, and in June 2020) during lockdown and have always run outdoors.

[Cmoi Graduate10 in reply to nowster]

I started C25K in mid-May 2020 and have never run indoors either nowster 😀

[Cmoi Graduate10]

I can whole-heartedly recommend the Magic Plan in the link given by Instructor57 - please don't start until after you've consolidated C25K though. Even I, Mrs Impatient, managed to consolidate before starting to extend distance!

Remember that C25K is just the beginning, hopefully you'll have many years of happy running ahead of you.

[misswobble Graduate10]

the couch to 5k follow-up programme is “I C25K+ Stepping Stones” which consists of three separate modules - Stepping Stones, Stamina and Speed. Leads nicely to Ju-Ju’s Magic Plan 🙂

I did the + podcasts then the SAmi Murphy Bridge to 10k. Loved it 😍

Good luck! Just take your time!

[Cmoi Graduate10 in reply to misswobble]

Stepping Stones is great for those it suits. I found it unbearable and deleted the whole lot after two minutes!

[misswobble Graduate10 in reply to Cmoi]

I still run them as they crop up. The AudioFuel is weird but it helps me run to the beat Free fun, and it’s always good to run with Laura again 🏃‍♀️

[Cmoi Graduate10 in reply to misswobble]

The 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4 counting to the beat made me want to punch her. I react really strongly to sound and I just couldn't cope with the combination of the appalling noise, cretinous counting, and attempting to run at a cadence which I now realise is way slower than my natural one. But yes, I know others love it!

[misswobble Graduate10 in reply to Cmoi]

I was counting during my race today! Old habits 😀🏃‍♀️🏃‍♀️🏃‍♀️

[Oldfloss Administrator 60minGraduate in reply to Cmoi]

But that was the point... discipline in our running... I felt like I was doing a dance when I first began.. all good fun... ( maybe 🤣🏃‍♀️🤣

[Cmoi Graduate10 in reply to Oldfloss]

As I said before, I know that many enjoy Stepping Stones and find it beneficial. However for me, my failure to enjoy it has absolutely nothing to do with being disciplined.

You couldn't possibly know this, but when I say I react really strongly to sound I mean that certain sounds and frequencies, repetitive beats, and conflicting simultaneous inputs at similar volume can trigger breathlessness and panic in me. I've ripped off headphones part-way through a run because the techno beat of someone else's playlist choice has become overwhelming. I've left a singing course warm-up session and run into the street in tears because I couldn't cope with the sound of "voice yoga." Yes, I know that's abnormal, incomprehensible, and it's not something I'm proud of. In fact I feel stupid. But it happens, and when it does and I can immediately remove the source of the problem, I do so. That's really why I ditched Stepping Stones.

[limberlou Graduate10 in reply to Cmoi]

I suspect you are like me and have ADHD.I find some shops hard to shop in because of the loud insistent music ( river island for one) and when I used to work in Currys and they had the tvs playing trailers for a film over and over, the computers set up with a demo recording, the radios playing in the phone section and trying to concentrate on a customer too I used to really struggle to take in what they were asking me.

I also struggle in noisy social situations if there are tooany conversations going in around me my brain tries to listen to all of them at once. I find running solo very calming if I have the right music playing . And find race situations/ parkrun overwhelming. I have tried certain tracks that others have recommended and I go back to my favourite few.

[Cmoi Graduate10 in reply to limberlou]

Thanks so much for posting this limberlou . You may well be right re the ADHD; I saw an article about ADHD in adult women the other day, then did a bit more reading around it. I certainly exhibit quite a few of the characteristics and was also struck that I use many of the "workarounds" described to manage daily life.

I too love solo runs with the right music, and deliberately avoid events. Too much stress! We have to do what works for us.

[limberlou Graduate10 in reply to Cmoi]

Ive only realised recently after seeing articles and reading up on it and it explains so many struggles over the years. My daughter is about to go for her official diagnosis but it’s just ticking a box really as we both know we are. She suffers more than me though as she cannot complete tasks , gets sidetracked easily, gets way over stimulated, tearful, her house is such a hoarders paradise.

Whereas I exhibit a lot of the symptoms yet I also have OCD and really like a tidy home and my cupboards are almost military in their neatness. Her house makes me feel really uncomfortable yet she won’t let me help her. I am hoping if she gets some medication she will be able to cope better and finally sort some of her stuff out and let go of a lot of the clutter. She bought her grandparents house and still has a lot of their stuff there as well as her own, and her over 100 pairs of Dr Martens … and nearly every stitch of clothing she has ever owned …🥴. 🤞

[Cmoi Graduate10 in reply to limberlou]

Oh that sounds really stressful limberlou , I do hope you and your daughter can get solutions in place.

I love it when things are tidy and beautifully organised, yet find it so hard to achieve. I have no problems deciding on systems and end results, just no patience for the physical process of sorting things out. I've often longed to be able simply to look at stuff and have it instantly go to the right place!

[misswobble Graduate10 in reply to Cmoi]

I rarely watch telly but our match was on the other day so I tuned in. It was BBC red button 🤞 Honestly it was horrible to watch! Flashing and fast -scrolling images of the various program icons. It was like watching speeding slot machine wheels. Ugh 😩🏃‍♂️ Made me feel nauseous. Migraine inducing

[Cmoi Graduate10 in reply to misswobble]

I'm not great with that sort of thing either misswobble . You know when you want to look at something on Google Earth and it sort of flies you over and zooms you in? I have to look away from the screen or I get dizzy and panicky. Same with many of the What do you see? images people sometimes post on Facebook,I have to hide or block them. My brain is obviously wired weird!

[misswobble Graduate10 in reply to Cmoi]

I could never watch programs where they swung the camera about, eg Beverley hIlls Cop, or documentaries about the sea where ships etc bounce up and down 🤢 I think it’s a middle ear issue in my case

[Oldfloss Administrator 60minGraduate in reply to Cmoi]

I missed this and Oh my gosh.. I did not intend to be hurtful... I totally understand what you mean...,and can empathise with some elements of it... but my issues arise from what I can only assume is a hearing thing.. I cannot tolerate high pitched or deep resonated sounds. Sounds which others would not consider an issue!

Crowed places, lots of people in a small place.. and the noise from them, also impact but it is very much my ears that suffer! hence I love just me, running. !

That does sound remarkably like ADHD...and my goodness how horrid for you to have those feelings. I have only had limited experience of it in children.. and no adult experience at all.. but from your other replies it sounds very likely.!

I totally understand and I am so sorry if I caused you any upset. Floss x

[Cmoi Graduate10 in reply to Oldfloss]

Lovely Floss, don't worry, I know you wouldn't be intentionally hurtful. 🤗

For me the discussions on this thread have been really interesting and helpful, though I do feel bad that I unintentionally hijacked it.

Have a lovely evening xxx

[misswobble Graduate10 in reply to Oldfloss]

I’ve noticed how incredibly loud restaurants are these days with their solid floors and stripped down interiors The clatter of pots and cutlery on top of general chatter and music gets too loud. My husband, who has no ear issues, also hates them.

[Oldfloss Administrator 60minGraduate in reply to misswobble]

I still use them.. love them. especially Stamina, to which I got a tad addicted in the early days ...x

[misswobble Graduate10 in reply to Oldfloss]

I like the one with the fast five minute dash right at the end 🌪💥

[nowster Graduate10 in reply to Cmoi]

Similarly, I didn't get into the session itself as I couldn't get past the music. I can't comment on its effectiveness. I think I lasted less than a minute before stopping it.

[Cmoi Graduate10 in reply to nowster]

I like to claim I managed two minutes nowster ! Even if I hadn't reacted to the music and counting, I'm not sure what the benefit would've been in trying to run at 155-160- 165 cadence, or whatever it is, when my natural average cadence is in the 170-180 range.

[nowster Graduate10 in reply to Cmoi]

Same here. My natural cadence has increased over the last two years and now sits around 175 spm, increasing a little when I speed up. My stride length has definitely improved over the last two years. When I'm "in the zone" it's about 115cm.

[ANNETTE1234 in reply to misswobble]

Hi Misswobble

Some really good advice there, thank you. I am quite hyped at the moment and knowing myself I am in danger of trying to do too much too soon. So I am trying to pace myself. 👍

[Instructor57 Graduate10 in reply to ANNETTE1234]

This may also be of use and hopefully stop you pushing on too soon

healthunlocked.com/couchto5...

[ANNETTE1234 in reply to Instructor57]

Hi Instructor 57

After reading everyone's advice yesterday I decided to do today's run in the park instead of the gym. What a difference. I think I will repeat week 8 a few times in the park before I move onto week 9. I have also joined a local Park Run to try and get my stamina up a bit more before moving on. Thanks 😊

[Instructor57 Graduate10 in reply to ANNETTE1234]

Sounds like a plan 😁👍

[Chinkoflight]

Well done. Enjoy the moment. Being a slow runner at the end of C25K I was completing around 3.5 to 4 k in the 30 minutes so went on toBridge to 10k using my own version of JuJu 60 minutes recommended above. I did lots of repeat weeks for this and at the point I was confident I could run 5 k in this training I started Parkrun. It was quite a while before I ran 60 but I managed this comfortably at my usual pace, not much slower than my 30 minute pace. Throughout this I have stayed injury free and above all have enjoyed all my running. I slot in now quite a few shorter runs (still 3 a week, rest days are important) around 25 minutes or so when I aim to up my pace for short durations in the run which makes a change and I think is improving my breathing and HR control, which I use as the indicator to keep in a chosen zone. I'm consciously using this to relax while running. It seems to be working. Good luck with week 9, you don't actually need it, you will succeed. It's a buzz.

[ANNETTE1234 in reply to Chinkoflight]

Hi Chinkoflight

I think as I have been running in the gym, my next big goal is to get outside and run. I am on week 8 going into week 9. Is it too early to do a Parkrun do you think?

[nowster Graduate10 in reply to ANNETTE1234]

No it's not too soon. You can always walk the rest of the course once your set time is completed.

As you're used to running on the flat indoors, I'd suggest looking for a flattish parkrun course which is mostly on tarmac.

My local one has several climbs and muddy bits. My other semi-regular one is very flat but on sand. That's hard to run on as the sand absorbs all the bounce out of your stride.

They're both in the top 50 of hardest parkruns. I'm a glutton for punishment. 😉

Be prepared to have to walk bits of it if you've overdone things. In my first two parkruns I went far too fast, having been caught up in the flow, and had to walk bits to recover.

[Chinkoflight in reply to ANNETTE1234]

Hi Annette,. I've not run on the treadmill, I guess it would be about how much distance you are covering. You can walk as well, I wanted to run all the way so after C25K built up to 45 minutes at my slow pace and knew I could complete the 5k . You do get dragged around and I was amazed to finish in 40 minutes. But, don't let insecurity put you off running in public. Parkrun IS for everyone!

[CBDB Graduate10]

Congrats and welcome!!! I had a lot of fun during the consolidation phase after C25k. Here’s the post: healthunlocked.com/couchto5...