An amazing graduation run this morning in the sunshine in SW London. I knew this was going to be a tough run (and as the graduation run, an important one) and to get a route long enough for the 30 minutes and to keep things interesting, I'd need to work with a a few hills (okay, slight upward slopes) and plenty of concrete pavement. Fuelled up (energy bar and a glass of water) and away I went just after the school run.
The usual messing about in the first 5 minutes where I thought "ouch, maybe my legs aren't working today", "go back home and rest", "maybe I'll stop and adjust my headset". Just after 5 minutes in I got into my rhythm and settled into my usual pace. It was an great run today (it is a long old time though!) and for a few minutes mid run (and this may sound weird) it felt like I'd just been able to separate the running motion from the rest of me and my legs were just on auto-pilot. I was just enjoying being out and about... I guess that's probably "getting into the zone" I suppose - it was pretty cool but didn't last too long as the reality was it was pretty hard work!
I've met my distance target and my time targets in the 9 weeks of this programme. I have gone from 2 stone overweight to now being 2 stone lighter (not all down to running of course!). I'm certainly fitter than I've ever been (and as a 42 year old bloke that's saying something). I have been wearing my "Couch to 5K Graduate T-Shirt" (pinned link BTW) with pride all day today (it's a running top but I'm wearing it everywhere today)... Thanks to the Mrs for that!
I don't know what's next, but I'm going to aim for a solid 3-4 weeks of "30 minute runs" three times a week to get my stamina and pace up a bit. A Parkrun is booked for the week after next and then? Who knows, 10K races? 5k Races? Just me and the road? I now know I can do whatever I want to do next...
9 weeks ago you couldn't have ever told me I'd run the pace and the time I did today... It's a credit to the programme and the hard work everyone doing C25K puts in every single time you run. Every time I see a runner all I see is someone "getting out there" and pushing themselves forward towards whatever their goals may be. I used to think you were all mad running in the rain and plodding along up hills and getting up super early. Now, my fellow runners, I salute you... every step you run is a step closer to your goals and is doing untold good for you, your health and those around you (well, those who you can get off the couch with you)...
My thanks to the NHS for this programme, Laura for being always supportive (amusing when she told me I was doing great when I messed up a run and was walking almost unable to breath) and to all of you lovely people on this forum for your advice, friendly chats and for your support...
Good luck to all of you - I'll keep you updated on here as my running journey is only just beginning... (oh, and at least now I can try some of my own music - sorry Laura)... 
Week 9 run 2 
Week 9 Run 3 - Graduation Run
Week 9, run 1 - plodding on
Week 9 Run 3 done
Week 9, Run 3 - done!!!!!
