Run Graduate Run!! W9R3 done…….

[Adelaide11]

I did it! Set out at 630am for a street run, bit cool as spring here in Perth but that equates to about 16 degrees so not too cold. Managed to do a 5.56 km loop. For techy people interested in speed my average pace over 4 kms was 6 min 45 secs per km. I took out the first km as about half of that was walking for 5 minute warm up. Anyway, the whole thing took me 39 minutes so taking out the 5 minute walk and about half a km for that means I did 5km in circa 34 minutes. Given that I was a couch potato 12 weeks ago makes me very proud of myself!!! Interestingly to date, I've only managed an average of 8 kms hr on treadmill so I must run faster on the road when I can't set the treadmill pace. I've lost 6kgs on this journey as well but most of that was during a 28 day Jason Vale pure juice cleanse I did during the middle of this programme. I'm very happy. I love this forum and I want to thank all the special people that post and comment and respond on here. It's very motivational.

Now I really want a badge! Do you think they'd post one to Australia???

[Ejbirdy Graduate]

Oh how very exciting , well done you !! I know they'll send you a badge but it'll just be upside down (sorry , had to be done!)

Fab and brill !!

[Adelaide11 Graduate in reply to Ejbirdy]

Thanks EJB! I was waiting for that!!!

[jwperks Graduate]

Well done!

[Adelaide11 Graduate in reply to jwperks]

thank you

[shortlegs1 Graduate]

Wow well done Adelaide 11, great to know we've gone global.

[Adelaide11 Graduate in reply to shortlegs1]

Yes I think there are a few of us extending the reach of the NHS!!

[Carolecal]

Well done on your graduation Adelaide11 .You did a really good time ....doesn't sound like you'll be going back to that couch anytime soon !

Congratulations and Happy Running

[Adelaide11 Graduate in reply to Carolecal]

Thanks Carolecal - I really hope I don't get back on the couch! I find running liberating and the endorphin high is not to be underestimated either.

[Bindii]

Hi Adelaide11, congratulations!!! It's great to hear there's someone else from Perth (Western Australia) doing this too. I did W6 D3 yesterday and I'm ridiculously proud of myself so can't wait to be in your shoes in a few weeks, although I think I'll be lucky to do 5km in under 40 mins (but I'll put that down to my short Welsh legs!).

[Adelaide11 Graduate in reply to Bindii]

Hi Bindii - W6R3 is a tough one! But you've done it which is great. I'm really surprised at my time to be honest - during the last 3 runs on the treadmill I was alternating between 7 and 8 kms per hour (minute intervals) and then when I had 10 minutes to go I'd run a minute at 8km phr and then hit the 10km per hr button for 30 - 45 seconds. I think this has definitely helped. 10 km per hr feels like I'm practically running not jogging (I am vertically challenged as well!) but 9 Km per hr on the road doesn't feel anywhere near as bad. Haven't quite figured all that out yet. I should add I didn't do all that to increase my speed - primary goal was not to get bored staring at my garage wall!! Good luck with it all anyway - it's a great programme.

[Ullyrunner Graduate]

Congratulations! I hope you feel very proud of yourself. Sounds like great time too.

What next for you?

[Adelaide11 Graduate in reply to Ullyrunner]

Thankyou Ullyrunner. I do feel very proud - treated myself to a pair of hot pink Gel Kayana 20's today as well!! I'm going to try a Parkrun next as we have a few in Perth which is great and then after that I'm wondering whether I might start the 10k programme…….!

[hope2runoneday Graduate]

Congratulations! Well done and what a good time - I can only dream of such times, but maybe one day.

[Adelaide11 Graduate in reply to hope2runoneday]

Thank you very much. I seriously started at a shuffle - you could barely call it a jog even so I've definitely come along nicely but I'm not a natural runner. I just keep plugging away at it!!

[Net68 Graduate]

Well done! Many congratulations that is such an achievement

Happy running

[Adelaide11 Graduate in reply to Net68]

Thanks Net!!

[Tomas Graduate]

Congratulations, and well done!

[Adelaide11 Graduate in reply to Tomas]

Thanks Tomas!

[jaxmc64 Graduate]

Congratulations! You graduated with a great run - enjoy!

[Adelaide11 Graduate in reply to jaxmc64]

Thanks so much - feeling good!

[teabreaks Graduate]

What a wonderful graduation run! I'm so thrilled for you, and a fantastic time! Your running story is only just beginning and what an exciting adventure it will be

[Adelaide11 Graduate]

Thanks Teabreaks! Yes lets hope so!!

[lambeek Graduate]

Congratulations! Great time too!!!

[poppypug Graduate]

Yay ! Many congratulations to you , and not a shabby time either !

I hope you have many more happy running adventures , you have done so so well

Did you request your badge ? xxx