W9R3 Complete. Just call me Graduate.

[dytham]

Just call me Graduate.

Just call me Graduate

Eee Aye Addio Oh,

Just call me Graduate.

Finally did it. 27 runs in 9 weeks and one day. Such a sense of achievement.

After the calf strain problem I've had a couple of extra rest days on normal schedule. If there had been a Week 10 to tackle, then that would have been due today and I'd have been playing catch up. I could feel the troublesome calf muscle throughout and it gave the odd slight twang, but I only went for an easy jog pace and it held out.

Weather today was warm sun and slight breeze. I cut a corner on the brisk warm up walk too, to minimise upward slopes. No heroics attempted pace-wise - just wanted to achieve the 30 minutes and it was done without incident, followed by an un-brisk warm down limp.

Phew.

[no-excuse Graduate]

Well done Graduate! Fantastic. Enjoy your running x

[Hidden]

Congrats you graduate you!

[Rockette]

All right then , congratulations graduate . & well done

[paul2014 Graduate]

Congratulations 'Graduate'. Fantastic achievement and well done

[Miles_Yonder Graduate]

Well done, Dytham! Very well done, fellow graduate! Glad to hear you got through, despite the injury! Congratulations! What next in the world of running?

[Hidden]

Haha ! Well done, a great early summer acheivement.

[mustgetthin Graduate]

To the GRADUATE!

Well done. Pace is not important. Completed whilst recovering from injury no less. Hope you leg is ok.

S X

[Hidden]

Well done! Another graduate in the ranks... welcome!

[runner56 Graduate]

Well done fellow graduate. You kept on going when you could easily have given up.

You deserve that shiny badge so go and get it!!!

[dytham Graduate]

Look up there people - my GRADUATE badge now sitting proudly in place. Still sinking in.

Thank you all for your kind words - fellow grads and aspiring ones. Such a supportive forum.

For those asking what's next:

Well, first, it may be a good idea to let the old injury fully recover. May try a light tennis session tomorrow though.

I have the next three Stepping Stone "5K+" MP3s, still with Laura, to progress my Stamina and Speed, so intend to go with those for now.

Daughter Number 1 has plans for me to do a Park Run, so that is pencilled in for next Saturday.

Targets:

Well first must still be to actually run a 5K in distance. That has only been done so far if the distances in the warm ups are included.

Then, I'd like to be able do 5K in sub 30 minutes.

The stats pages for 5K Park Runs include a percentage figure (something like your time divided by world record for your age?) - Daughter No. 1 PB is 23:56 which equates to 61.84% for her age. To match that, I would have to do 26:03 (I'm over double her age now) - so that is stretch target.

There is a "VeteranWoman" (65-69) at our local Park Run who has done a time giving her 92.5% but that is but a pipe dream (I think she may have passed me when I was on W7R1 !)

Onwards and upwards fellow runners.

[emkeenan Graduate]

Oh I'm a big fan of the no-heroics approach, tried and tested. Congratulations and good luck for future running

[getfitgran Graduate]

congratulations, well done from me too.