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Couch to 5K
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Pat on the back Quest wk 2 - Feel free to join.

The Pat on the Back Quest.

Week two

The reason for the name is reading the last few weeks of posts and there seem to be some of us struggling. The whole point of the Quest is to help motivate not to make you feel bad. So if your finding that you've stretched yourself a bit on your aims bring them down for this quest just to help you get back On Your feet. I always think things are easier when you feel you are doing well rather than the other way round. I know you all will be doing something every week and if you don't you have very good reason, you are some of the most motivated people I know. Happy Questing.

What the quest is:-

The quest takes six weeks. You can join any time within that six weeks.

The main aim of the quest is to help you find a focus or goal that you would like to achieve by the end of the Quest period.

I ask that you will be a graduate or about to graduate to join the quest. The main reason I ask this is that while you are doing the program your plan is very structured so I wouldn't want the quest to interfere with that.

Most popular goals are:-

To run three times a week

To slowly increase distance

To train for a specific race

To add In Stretch and strength exercises

As you can see they are personal to yourself and it's totally your own choice.

Every week I will pin a new post where all the members of the quest can talk about how things are going.

So if you wanted to join all you have to do is put

I would like to join the quest, or count me in and then I would like to. ..............

Your name will then be added to the top post and every week your name will be in the quest until the end.

At the end, only for those that would like to, we each put out longest run of the quest and it is then marked on a virtual run we are doing London to Paris



















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Taper were for me and I had a rotten cold bug thing that was going around. I managed to shake that off for Sunday and did the West London 10km. I really enjoyed myself and knocked 10 min off my training time. This week I will take it easy for recover but start on my push up Challange.


10 minutes off is fantastic RfC :)


Managed to do my two runs this week with not a day to spare. Wanted to do more running but had an IBS flare up which makes my joints rather painful. But, I'm better now and squeaked in my target for the quest. Next week will also be a challenge as I'm heading to Asia.

Happy questing folks.


I managed two runs this last week, not too happy with that but will give myself a pat on the back for actually going to my running group. Yes, I was pretty much last but this time had the fab Fitfor60 running with me a lot of the time so enjoyed the chat. Was up in Aberdeen at the weekend so missed yoga but went out for a lovely 8.5k run before breakfast on Saturday so pleased with that. Will go out later on today and hope the wind and rain has moved off by then.


Hope you managed to run today between showers or should that be gales Beth!


No I haven't 😩

Boiler broke down so not hot water or heating, got an appointment with British Gas but had to wait in this afternoon. They've now fixed in but have Iain's dog this week so next priority was to take him out a walk. Think I'd break my neck ( or someone else's) if I tried to run in the dark with him in tow. So will go tomorrow morning!


Aw no but least its all fixed now. Fingers crossed better tomorrow


That's a bit more like it. A longer run on Wednesday, ok not that long at only 6k, but that's more than I have achieved got a while. Also a good parkrun, not a PB but my second fastest, in fairly challenging wind and rain.


Only managed 2 runs out of 3 last week, as Saturday, my usual running day, was crazy-busy, and Sunday I got caught up in other stuff. However since that included a nice long walk with hubby I'm not fretting too much.

Next weekend I'm away (and will probably have the opportunity for a long walk in the hills on Saturday afternoon). So my plan for this week is 3 30 minute runs. Already managed todays - out in the sunshine early afternoon.

happy running everyone


Quite pleased with week . Wed and sat run not as long as I've been doing lately but was out with other people so took less stops and slighter faster pace but still doable. This morning 2 miles back from school run . Ist mile really tried to go fast and 2 nd mile slower but faster than normal if that makes sense so happy. And a managed to dodge the rain / wind so that's a bonus . Happy running everyone


Oooh I forgot to say I'm in !

After staving off a cold for a few days it has now got me firmly in its grip . Pah ! I am so glad that I managed to do my 10k run yesterday . Phew ! :-)

I will continue with my daily 5k walks and see how I go on in a coupla days :-)

Good Luck to all fellow questers and soothing vibes to all on the IC.

Thanks for doing this RFC xxx


I had a good week run wise and managed 24K, 2x 5K's and my distance run of 14K. Sadly, didn't get to Pilates or the gym but have been doing glute work every day. Also, had a sports massage which really loosened everything up.

Am in Ireland this week so it's a test because the last time I was here my hips were sore which I put down to running on the pavement. So, first run tomorrow should give me an indicator if the same thing will happen again or if I just needed stretched and pummelled!

Have a great running week fellow questers.


Ha! Pleased because my goal was to run once a week and last week I doubled that! Okay, the second run was a short one, but it was supposed to be very windy and rainy but I saw a patch of blue sky, threw my kit on and went for it :) Now to see if I can manage a run this week. I'm away in Swansea so will take my kit for a run along the sea front if the weather is reasonable but NO CARTWHEELS on the beach this time as that was what knackered my pelvis back in June and I'm still not fully recovered.

Happy running everyone, and a swift recovery to those on the IC.


Sigh. Last week I battled sick kids and sick self and only managed one gruesome run! And then it started to rain.

So. I also had two long walks and did a cross training video on Sunday with lunges and squats and pushups that almost left me unable to walk. I don't need a pat on the back so much as I need an arm to lean on :-).

I'm going to aim for two runs this week as I am STILL sick with this chest cold and it is STILL raining.

Chins up and out everyone! Have a good week!


Well I'm doing number 4 on my list which was just to run and enjoy. Only one run last week but in the rain and sporting my new Remembrance fundraising buff... and I enjoyed it.


Ha ha, after promising myself no more speed work, yesterday "Stamina" was calling to me, and I got a PB...my goal was to get to 5K before the podcast finished, and I did that yesterday with about half a minute to spare, so well chuffed with that! Now, back to the long slow runs...


Am managing my three runs a week and definitely finding my 5ks so much more comfortable now! Also, starting to gradually increase my distance on that third longer run - did a 6k run at the weekend which I plan to repeat this weekend. All is good with the world when I run!


Count me in I would like to run 30 mins 3 x week

Thank you!xxxc


I have added you in on the Hello 2016 quest. There will be a new one starting on Monday as well. We are doing a virtual run and going to see CurlyGurly2 in France. We log our longest run of the 6 week period. I saw from your other post your in France too we could come you way too afterwards. It's just a bit of fun. So far we have done John o groats to lands end and london to Paris.


Brilliant! Just what I need thanks!!xx


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