It (had) all gone quiet over there.

[dytham]

Recap: Having done C25K none stop, I had a nasty pain in right calf towards the end of W9R2. Nevertheless, after a couple of days extra rest, I graduated with a tentatively slow W9R3. First next targets were to achieve an actual 5K distance, do a Park Run, do 5K in sub-30min time.

Continuing with Laura and 5K+ Stepping Stone a full 6 days after the graduation run to allow the calf twinges time to recover more, I only managed 12.5 minutes / 1.3 miles before it broke down again. Perhaps I was attempting to go too fast too soon and it was again on a slight upward incline that the end came. Walked home dejectedly to prevent further damage. Pencilled in Park Run rubbed out - no point of breaking down on début there. Oh woe is me.

Next interval before trying a run was a full 10 days, although I still played tennis twice a week. So off we go again and happy to report that Stepping Stone with Laura fully completed, the 30 minutes yielding only 2.56 miles, but at least they were uninterrupted by dodgy body parts. Actually felt quite good during parts of it!

So, are we back in to the swing of things ? Only one way to find out - 2 days rest from Tuesday to Friday (Thursday was 90 minutes tennis) and off we go. Stepping Stone with Laura again, although I find it a bit boring and her voice drowned by the music in parts. Brisk 5 minute warm up walk, One, Two, Three, Four. Approaching the 5 minutes and a sudden silence. Oh no. Have Laura's batteries expired at the vital time? It is a very basic MP3 player and screen display was garbled and unresponsive to any buttons. Could Laura have crashed ? Does the player have enough intelligence to crash ? What to do ? At end of 5 minutes, I stopped and removed / reinserted batteries and Laura was restored, but restarting the track from the top. Player has no facility to fast forward, so what the heck, I'll start jogging while Laura repeats her 5 minute warm up walk verbals. I was feeling pretty good and fell into a 10:30 per mile pace according to Garmin. Not a lot to report for the rest of the run, the aim to try and continue at a 10:30 pace. Stepping Stone pace change advice was largely ignored, although I seem to keep up with it OK (faster tempo = shorter stride?). The psychology of stopping after Laura's 30 minutes, with a sigh of relief, didn't apply as she was 5 minutes behind me, so to speak. I continued on until the 5K mark then stopped myself and Garmin timer. Phew. First continuous 5K complete since about 1965!

First target down. Next: sub 30 minutes ?

[paul2014 Graduate]

Congratulations on reaching your goal of running a continuous 5k. Good luck with your next goal of a sub 30 minute 5K

[IannodaTruffe Mentor]

Well done. Goals are what postgrads need. Goals are good. Someone should tell the England football squad! Where in Northumberland do you hail from Dytham? I spent my formative years up there.

Keep running, keep smiling.

[Bazza1234 Graduate]

I know Alnwick fairly well - having swapped a house with people there some years ago. Have been back several times - although not for a while now. The "secret" Kingdom!!!

[dytham Graduate]

Thanks for the replies and words of encouragement.

I spent my formative years at RAF Ouston - near Harlow Hill / Stamfordham. Junior school at Horsley, senior at Walbottle.

Later, relocated with parents to Ponteland, then had first house of our own at Kingston Park. Worked at DHSS Longbenton from 1975. Came south in 1983.

[IannodaTruffe Mentor in reply to dytham]

We must have been at "The MInistry" at the same time. I worked there for about six months and left in 1975. I've been in the South ever since and it is definitely warmer down here.

After graduating I wanted to increase speed and distance and found that the two are complementary. By increasing your distance or endurance by 10% per week on one run, you will find that your speed naturally increases, as your cardio vascular system continues to improve. It also constantly gives you new PBs for distance on a regular basis, mirroring the regular achievements that C25k offers. Good luck.