Good morning runners!
My first run this morning after redoing c2k5 on Sunday. Had a go at Crammys 35 minute pacing run, start slow and steadily increase...it kind of worked as you can see with only the final km not quite being up to standard (I blame the hill 😂) but 6km is the longest Ive ran in ages and I'm happy to get it done without too much fuss.
Happy running!
A great run and always good to have a hill to blame 😁
Great to see you back on bridge and great run! If your last km was uphill, that’s a totally valid reason for it to be slower and there’s no way you should be thinking you should have been faster than you were. It sounds like you did an effort increase (which may or may not result in an increase in pace depending on the terrain and conditions you were running in) perfectly. You nailed that run!
Have you got plans for your next runs this week? It must feel nice to have graduated again-congratulations!
Thank you! It does feel great and I'm feeling so much better being up and running again. No solid plan other than running Thursday and Saturday morning, may take the suggested run on the c25k app post graduation or may finally look into what this Garmin suggests for me, not sure yet but always open to suggestions 😁.
That sounds like a great plan-keeping up with consistent running (whatever that looks like!) is what will make the most difference to your running.
Plans can help but there no rush. See what you fancy as your next goal! Enjoy!!!
Well done Jericho2332 that’s a great run and hills included ! I love a good hill….and there’s loads where I live🤣🤣.
Yeah it's weird but do love a good hill 😂😂
🤣🤣
Well done on the run and congratulations on completing C25K!
well done! I’m slightly envious as I cannot run that fast at all yet! I’m getting to about 5K in about 36 minutes I think. You blame the hill? I blame my short legs. I’m picking up pace but not quite there yet having not run before. How you finding it beyond? I am missing the couch25K framework. Will try the speed run and stamina run. I don’t know why but I’ve convinced my self I can only do the speed run on a track! I tried NRC but Coach Bennett talked way too much!
Thank you! Do you know I thought the exact same when I first tried NRC, was a bit too American for me but I gave it a few trys and I was converted! Coach Bennett is a really great guy and I actually enjoyed his company while running. There's also a lot of other great coaching on NRC. I'm going to try the coaching on my Garmin, I've not done it yet but il go back to NRC if it doesn't agree with me.
My plan is to build steadily back up to 10km over next few weeks/months. That will automatically get my strength and stamina building back up and make my 5k times quicker. Wether il get back to 25 minutes 5k I don't know but I'm going to try.
I was in your boat when I first did this during lockdown, hadn't run before. I did not like it one bit, hated the idea of running! I very quickly got bitten by the bug and found I was actually not bad at it, got reasonably quick for an out of shape man of my age and also found I just enjoyed running for miles/hours for no reason! 😂 I've also got pretty short legs, my strides pretty short but at a pretty high cadence.
I wish I'd never let my running drop off, I'm so out of shape now it's scary and easily at my heaviest ever weight. Determined now to get back into shape and lose a couple of stone.
I did intervals today but was only like 3k so am thinking I may head out for another run in the morning or maybe a bike ride. Saturday morning may try a parkrun, but not sure yet.
I know when I first graduated stepping away from using c25k was difficult but soon found I could also just put music on or an audiobook/podcast and just run...no plan, no guide, just set off and run where I felt like for as long as I wanted to. The freedom of just running is awesome!
There's loads of plans about. How far are you thinking you want to be able to run long term? I have a buddy who's got to 5k and that's him done, 5k 3 times a week and he's happy. I love a 5k run but I do like to change it up 😂
Well done for sticking with it! You’re saying you’re out of shape but see how far you’re getting on? You should be proud of yourself.
I think I want to do some consolidation first to build confidence and stamina and also improve my pace a little bit- just so I can see what I can do. I’ve already totally surprised myself (and anyone that knows me) so I think I’m sort of still a bit shocked. Even when it feels tough (my run tonight did) I really enjoy it. I then might try and bridge to 10K. I ran into a running club when I was out earlier and I asked if they take on rookies, they’re running 10K though so I’d probs need to build to that. Also, I’ve never done a park run so maybe I should try that.
I’ll give the NRC runs another try at some point. It’s more I talk all day at work so I really love the clear headspace it gives me and just like some gentle encouragement and a bit of coaching on posture. I think maybe that I’m still in shock I’m doing it’s almost like I can’t mess with the system like a different coach or playlist in case the magic stops!
Is cadence about how fast you move your feet? I’m imagining like in an old cartoon? Crammy said something about moving in one smooth cycle movement rather than bob up and down and that helped me go faster (it’s almost like I can’t remember to do that until he reminds me!).
keep going! And give yourself a pat on the back! Also don’t forget to have a rest day!
Cadence is the rate of stepping. A good ideal is between 160 and 180 steps per minute.
Haha I find myself correcting my posture and things too when Crammy tells me off 😂 especially in the later Kms when I sometimes let my form dip. There's nothing wrong with repeating some of his runs for your consolidation runs, I did that on my first go (I used Sarah Millican 1st time round) and it just felt odd running without her occasional comment.
Your doing brilliantly, you've already graduated and are sticking to getting out there and running! Your speed and strength will grow naturally and you will reach any goals you set, your a runner now and anything is possible! A running club is something I've thought about in the past but never had the confidence to sign up, I tend to run alone and very early. I've done 2 or 3 parkruns, there a fun experience and a nice way to pass a 5k.
If your short of an idea for a run or some training just jump on here! Theres always somebody with a good suggestion or bit of inspiration.
Keep up the great work and happy running!
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