Week 9 Run 3 - Course completed ๐Ÿ˜€

Week 9 Run 3 - Course completed ๐Ÿ˜€

Hi everyone,

Well this morning saw me complete my third run of Week 9. As with the previous 2 runs I opted to run 5k instead of a set time.

Unlike the previous 2 runs, this time I left Laura at home and just ran with a disco/funky and soulful house podcast in my ears and my Fitbit app logging the run and giving me time/distance cues.

I thought this time I would try and heed the advice of Oldfloss and try to slow down! I tried Floss I really did and I even managed to slow the first k time down by about 15 seconds ๐Ÿ˜€

But looking at the pace afterwards it seems that it just made my times more consistent and a bit quicker.

It was a nice and uneventful run. I really enjoyed the podcast and didn't miss Laura (or Julie for that matter ๐Ÿ˜€).

I ran the 5k in 32 minutes 27 seconds with a pace of 6,29 per k. Which I'm obviously very happy with.

I still can't believe how quick the journey has been, before the 7th Feb I had never ran in my adult life and now I can run regularly for 5k!

I'm also pleased my gamble about starting halfway through the podcasts paid off. I started at W5R1 and repeated that run 4 times before moving on to the rest of the programme.

I'd like to thank all of the contributors here, you are a great bunch all of you and it has really helped me, coming here and reading what everyone has been up to.

So what next for me then?

I think I'm going to carry on doing 2 x 5k's a week with a third run that I will keep extending slowly each week up to 10k.

Oh and I've also just started the 100 push up challenge! That's gonna be interesting, I can only manage 8 good form press ups at the moment and if the course goes well in 6 weeks time I should be able to crack 100 off in one go ๐Ÿ‘€

Happy running everyone



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16 Replies

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  • Well done Bob - really, congrats. It is always inspiration hearing Graduates' experiences. Again - nicely done :-)

  • Thanks chap, it will be you in a couple of weeks ๐Ÿ˜€


  • Hi Bob,

    Firstly, congratulations on graduating, and getting your badge already.

    I graduated a couple of weeks ago and have just been doing 5k's since then, but yesterday I ventured to the dark side, did you know there's a bridge to 10k forum here? (Find it via Old Floss posts), anyway, someone on there mentioned the Bupa 10k program, not a podcast or app, just a sheet to print out from the internet with an 8 week plan, I wonder if this might be of interest?

    Anyway, whatever you decide, enjoy your running, and your press-ups.

  • Hiya,

    Thanks for your kind words.

    Yes I'm already signed up on "Bridge to 10k" and "Push yourself" ๐Ÿ˜€

    Hadn't heard of the Bupa programme though, so I'll have a look for that.

    Thanks again.


  • Need to celebrate your new graduate status with that jog strap now ๐Ÿ˜‰๐Ÿ˜‚๐Ÿ˜‰

  • Haha you could be right ๐Ÿ˜€

  • Well done Bob ! King of the road !

    Good on ya !

    Those new runners have given you wings :-) xxx

  • Yay me!

    Thank you PP

    Yep them new shoes certainly did the trick ๐Ÿ˜€


  • Well done, Bob. Great time! congratulations! You'll be running 10 k in no time at this rate!

  • Thank you JaySee,

    Well hopefully I'll be running 10k in a couple of months.


  • Well done, a whole new hobby & interest is now in front of you and new healthy friends as well.

  • Thanks chap ๐Ÿ˜€


  • Yes that's the one ๐Ÿ˜€

    I row for 45 minutes on days that I don't run so I'm doing it on running days as running doesn't really tax my chest and arms.


  • Many congratulations to you! ๐Ÿ† ๐Ÿ˜„

  • Thank you ๐Ÿ˜€

  • Well done Bob, good timing too.

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