C25K Minus & The Shoes that Fell Out of The Sky...

[Runon]

I accidentally got lost and walked into a running shop where a pair of running shoes seemed to simply fall out of the sky and jump onto my feet. They appear to be beginner's trail/multi-terrain (at least that's what the woman told me in the shop) which I suppose means that I am going to be doing a bit of off-road and run along my beach which gets a bit crinkley when the tide goes out and has all these ripples in it that my road shoes don't handle too well - I suppose it is really an excuse to spalsh in puddles more But I need to find some muddy forests and slippery hills (without sheep) - Any advice on beginner trail running gratefully received...

And another thing...

I've finally got round to doing the last c25k+ podcast run. Briefly for those who haven't tried it, it's a great thing to do a few weeks after completing c25k. It consists of 3 podcasts to help increase speed and stamina:

'Stepping stones' which increases the pace incrementally over 30 mins,

'Speed' which has one minute faster intervals spread over 16 minutes of running (of which the first five is just a gentle jog).

'Stamina' which increases pace in 10 minute blocks and pushes on to a 35 minute run.

These podcasts don't quite have the same focus and panache of c25k but are still great transition pieces to keep the challenges coming in the 'no mans land' that can happen after c25k.

They can be run perhaps once a week or whenever you feel like a bit of diversity really. In truth they are not as well made or thought out as C25K but it's great to have Laura back on a run with you

The small problem with them is that the announcements of time are very random "You are half way through this piece of music" doesn't really tell you with anything. When there's a change in pace, Laura will call out he BPM - one two three four - but then disappear for a few minutes and the music in 'Stepping Stones' is not too easy to keep in step with. It's better in the 'Speed' Podcast and very good in the 'Stamina' one.

My favourite is 'Speed'. Generally I'm trying to push the length of my runs and it's kind of nice to have the variety of the 'Speed' short run - and I like the way it gets you into the thinking of 'interval' training.

Normal C25K suceeds in being all things to all People - simply because you determine your own speed and distance - the only requisite is time. But C25K+ cannot be all things to all people because it is defining pace. Some will find it too slow and others too fast - I probably left it a little late to do the 'Stamina' podcast because I've recently been running quite a bit more than 35 mins at a slightly faster pace - I suppose I left it late as I was afraid of not being able to complete it and now wish I had done it earlier.

For those who've recently graduated these are good podcasts and if they are a little more minus than plus in terms of the quality of thinking that went into them compared to big brother c25k, then they are still an interesting introduction to some of the areas you can explore after c25k and are well worth doing and make the couch an even more distant memory

[S_J_B Graduate]

Love the shoes & hope you find plenty of puddles to splash through!

I will try the + podcasts after graduation.

[Runon Graduate in reply to S_J_B]

Mmmm - thank you SJB - I do love the puddles - the beach also has zillions of these really crunchy shells that make such a wonderful noise when you run over them - even if it does make me feel a little destructive and guilty like I've just smashed Grandma's favourite crockery

[S_J_B Graduate in reply to Runon]

Shell crunching runs sound fun. Looking forward to hearing about their inaugural run!

[AncientMum Graduate]

Food for thought on the c25k podcasts, but, more importantly, FABULOUS SHOES. Could have done with these last week when I did my muddy MoRun. Happy Trails to You...

[Runon Graduate in reply to AncientMum]

Many thank you's 'Not so Ancient Mum' - I don't think they'll be this clean for very long - I am on a 'rest day' today but I am sooooo tempted

[ju-ju- Graduate]

Phwoooar nice shoes!!!!! firstly: wildrunning.co.uk .....this website is fab and my son and I did an amazing trail run in Bristol organised through them and he came third ( sports massage which he gave me, and I regret!). They do all sorts and good advice etc too.

I really love the speed podcast, I use it a lot, and I have used it twice on a 10k when I wanted to get the delicious sub 60. I'm getting a bit bored of it now though!!! Have fun in those beauties

[Runon Graduate in reply to ju-ju-]

Oh wow - that site is amazing - I love it... thank you. And yep I really like the shoes - I started C25K in a pair of old trainers that would have made 'glam rock' proud the heels were so high and they weighed a tonne - so when I got some lighter road shoes I felt I was flying but they're just not good on uneven surfaces

Speed podcast is great but yes it can get a little monotonous if played too often - I think you should record a new one - 'Juicy Running'

[ju-ju- Graduate in reply to Runon]

Oh good...glad you like the site, I would love to go on their holidays!!! And its so funny you should say that about a podcast...to break the monotony of my long run last week I recorded a random video of my tips for a laugh. Its hilarious, badly done, me all sweaty and looking about 60, but I couldn't load it onto YouTube from my phone ( I was going to post it here so you could all have a laugh!!!!!)...I am not a Mrs techie.....

[Runon Graduate in reply to ju-ju-]

Argh - there must be a way to get it on you-tube - people need 'Juicy Running' - you will become an even bigger star and inspire us (I see Oscars here ) - find a techie... sons are good for this - what's the point in having them if not to win massages and upload to youtube?

You are right the holidays look great - I like the look of one in France - I can see myself hopping onto the motorbike with tent into the hills - hmmmm...

[ju-ju- Graduate in reply to Runon]

I want to do the France one too...in fact all of them!!! If I asked him he would never do it as he'd say I was an embarrassment to the World ( which I am to him!!). I will have another bash, I can't email it to myself as its too big....its really not that good either!!!

[ju-ju- Graduate in reply to Runon]

I think I have done it....I will share but please be NICE!!!!!!

[Runon Graduate in reply to ju-ju-]

Niceness guaranteed

[ju-ju- Graduate in reply to Runon]

right...blog coming avec v non Oscar performance!!!!

[Runon Graduate in reply to ju-ju-]

Oscar's be damned - You are a star on this forum plus you already have a place reserved in the cement at Grauman's Chinese Theatre for your running feet :))

[Zev1963 Graduate]

I agree with you on C25K+ Runon. I left them too late too I think, as I felt I had to slow down my cadence for stepping stone. Stamina on the other hand I like, and I'm using it for my runs at the moment, after Maysie1 suggested it to me. I'm running more than 35 mins, so I just carry on running through the warm down bit (and next week continuing into the next podcast I hope).

Snazzy running shoes by the way. I like your idea of branching into trial running. Variety, the spice of life and all that

[Runon Graduate in reply to Zev1963]

Good idea to keep going through the warm-down I'm finding the pace/cadence/stride length thing all a bit confusing at present but I'm getting there - when I first ran 'Stepping Stones' it felt like I was running so much faster and I actually found I'd travelled slower - all in hte mind :))

[hilbean Graduate]

They must be magical shoes as it sounds like you were just destined to wear them

Thanks for all the tips on post C25K. Only about halfway through but it's good to know you don't have to feel cast adrift at the end if you don't want to

[Runon Graduate in reply to hilbean]

There is so much to do after c25k but because the programme is so focused and every week is a challenge it can feel like you are in Limbo a little afterwards. It's good to have a plan post-graduation even if that plan is to simply consolidate what you have already achieved but I suspect some of us become as addicted to the idea of challenging ourselves as we do to the running! Keep at it and I look forward to hearing that you've graduated

[hilbean Graduate in reply to Runon]

I did think that might be the case. Obviously I will find out when I get there and everybody's different but I have been wondering whether it's just good to do your own thing or whether I would feel the need for a reassuring voice in my ear.

[Runon Graduate in reply to hilbean]

Probably a bit of a mix of both. C25k+ is one of those things you can just do as and when you feel like it. I did miss the voice in my ear but also it's nice to make up your own playlists or even think about no music at all and listen to the world. Once into weeks 7/8/9 I would listen to Laura for the first run of the week and then just my own music. Later I would make up playlists of specific BPM to help up the pace. Something a number of people seem to settle into when doing 3 runs a week is one easy paced long run - just running a little further each week in 10% increments, one interval training run - a series of short fast stretches returning to a slower run or walk in-between, and a paced 5K where you try to up your speed over the whole distance. But there are many opportunities after c25k including the Bridge to 10K programmes - indeed the problem is almost too much choice...

[hilbean Graduate in reply to Runon]

So much to think about and indeed I might just end up like a kid in a sweet shop! But for now I will concentrate on achieving that tricky run 3 of week 5

[Runon Graduate in reply to hilbean]

Good luck with that one - you will surprise yourself and achieve it without too much problem - you've already trained for it without really knowing it

[useitorloseit Graduate]

Thanks for that - I think I might be ready to try something new now. Life has been getting in the way, but I've still been managing 2 or 3 x 30 min runs per week, but my pace seems pretty static. Because life has been so weird, I haven't worried about it much as have just been happy to still be able to run at all (!), but I took my phone out with me this morning and turned Mapmyrun on, and noticed that my pace is exactly the same as it has been for several weeks. Not bad at about 7.30 min/k average, but I feel I ought maybe to be trying to increase speed a little bit now. I will have a think and make a plan. But I need a cup of coffee and a piece of toast now as my banana and 3 prunes have gone down and I'm feeling mighty peckish after my joggette this morning!

[Runon Graduate in reply to useitorloseit]

Hey Useitorloseit - nothing like a banana and prunes to help with a bit of speed You are obviously doing brilliantly keeping up the 30 minute runs. Experts will possibly (probably) shout me down but as I understand it (which isn't saying much but is better than no understanding at all) increasing your distance a little over 5k for some runs will help develop the ability to run 5K faster. And running fast intervals helps to develop those twitch fibres that give us a bit more speed. These twitchy things need to be pushed a little bit to make us run faster in the same way that our lungs had to be pushed a bit to get us to run further in c25k. So basically if we don't push it then it will stay the same - I think Einstein probably said that. Point is to make sure you keep enjoying it because that's what it's really about, just being out there doing it

[GoogleMe Graduate]

Lime green and trail. Yum.

I think you give a really good summing up of what the C25K+ has to offer. Needs to go in a pinned post!

[Runon Graduate in reply to GoogleMe]

Thank you Googleme but it's my shoes that need pinning - they will never be this clean again :))

[GettingFitter Graduate]

Great colour for shoes you won't lose them. Bet they don't look like that for long

[Runon Graduate in reply to GettingFitter]

Actually didn't realise they were Lime Green till I got them home - the lighting in the shop made them look more yellow. I'm glad they are green though as I shall be able to blend in with all the lime green foliage in the woods I shall be running through. Although muddy brown is more likely!

[misswobble Graduate]

Wow! Great shoes!!!! Trail shoes! Yummmmmmmy. Get out there and get them muddied! I ran the trail yesterday and it's my absolute fave thing to do in the whole world. I love the C25k+ podcasts and run them all the time.

You sound ready for some Sami Murphy if you don't mind me saying so. You can download the Bridge to 10 k podcasts from here. The music is generally brilliant, all geared to inspire you to move. It really kicks ass! It makes you laugh in places too. There's a barmy song on there by Cheap Trick (remember them) called Surrender and it makes me laugh. It's a right good sing song. You forget about the run

Running eats today after my near 10 k was home made mince pie with home made cranberry port mincemeat which rocks. It's a WW recipe and it's fabbo. Munch!

[Runon Graduate in reply to misswobble]

Thank you - Yes muddiness is shortly forthcoming - I am so looking forward to a bit of off-roadiness - I'm lucky with my roads especially the one by the beach but sometimes my legs and feet seem to almost fall asleep or go onto autopilot because the exact same muscle groups are being used and I find myself doing a little side step just to waken up a few other muscles - so hopefully a bit of off road that wiggles (or wobbles) things about more will be good Right I'm definitely going to check out the Sami Murphy when I can find it - the dropbox link which someone posted a while back has expired so I shall keep searching

[Vixchile Graduate]

Love those shoes! My asics trainers were amazing and my oh literally bonuses along in them. At the moment I went into nike and saw a lovely purple version of my current ones it's been hard not to get them. Can't wait to find out about your new running locations

[Runon Graduate in reply to Vixchile]

Thank you Vixchile - the purple sounds very regal Sometimes you just have to get those running shoes - it's like they have your name on them - I shall certainly posts updates of any super locations I find - what fun

[Hidden]

loving the shoes i did try the stepping stones podcase but found it quite hard to keep to the pace or even achieve the pace sometimes ,havent gone back to them yet .. been doing my own thing

i decided to just try and do approx 3 x 30mins a week over the winter then decide once spring comes on what course to follow

I have found my pace has increased on its own or by luck from what I am doing and a 30min 5k is achievable more than i originally thought

It is nice ot have some structure and hear the familiar reassuring voice of laura now and then though

[Runon Graduate in reply to Hidden]

Sounds like you're getting better all the time Rob and also have a plan - sometimes it just feels good to be able to run for 30 mins without pressure. Happy running

[Hidden in reply to Runon]

Thanks Runon i am enjoying my runs but is so dam addictive

[Runon Graduate in reply to Hidden]

I guess getting healthy and enjoying life is a bloody good addiction to have

[Hidden in reply to Runon]

It is hard to believe where I am now compared to this time last year

[Zev1963 Graduate in reply to Hidden]

Just cant stop saying what a fantastic program it is. Because it is

Makes you want to get everyone else doing it. Schools should do something like it.

School managed to turn me off running until I was 51, imagine if school had turned us on to running at 14 !!!

[poppypug Graduate]

Whoa ! Look at them mothers - they are beauties

Love 'em and a brilliant , entertaining post as always , Runon .

You are amazing xxx

[Runon Graduate in reply to poppypug]

Hey Puggers - welcome back and good to hear from you Thought you'd like them :)) Have to get them dirty now!!! xxx

PS Obviously you are amazinger...

[poppypug Graduate in reply to Runon]

Oh yes !

I am looking forward to hearing the results of the first test drive xxx

[Runon Graduate in reply to poppypug]

Hey Poppers - yes I shall write a little piece up at some point but they came back muddy (as did I) and we played in sand and mud and grass and puddles and did a little running too for 55 mins. These are definitely easier to run in on the wrinkly sand on my beach though your ankles have to work harder - but I thoroughly enjoyed it as did the shoes - d'you think I should give them names to distinguish them from my roadie shoes? XXX

[poppypug Graduate in reply to Runon]

Oh yes , it would be rude not to

We shall have to have a little think about that one xxx

[Runon Graduate]

Oh good - I shall leave the shoe naming to you if I may - had enough trouble finding names for my children and goldfish - am on a train to London and am wondering if they would let me run up and down it and how many times would make 5k xxx

[poppypug Graduate in reply to Runon]

Youre going to Londinium ??? Oh Runon, you'll be coming back giving it large, saying " Wallop ! " and calling everyone " Treacle "

I must admit , the other week I was watching Eastenders and Danny Dyer said to his screen wife " Youre the treacle of all treacles ! " It cracked me up ha ha

Have a good trip Guv, I shall have a think about a hip , trendy and cool name for your shoes . Maybe you could do intervals on the train, running between stops ? xxx

[Runon Graduate in reply to poppypug]

Oh dear "the treacle of all treacles" - I would sack the writer! that show ain't what it used to be

[poppypug Graduate in reply to Runon]

MUD PUPPIES !!! What d'ya think ? xxx

[Runon Graduate in reply to poppypug]

Brilliant - love it - they are now baptised as "Mud Puppies" xxx

[poppypug Graduate in reply to Runon]

Fab, glad you like it ! I am now off to lie down in a dark room after racking my brains thinking of that ha ha xxx