Couch to 5K
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I am running for...........Quest wk 4 - Feel free to join

Welcome to the I am running for week 4...... Quest feel free to join.

hope you are all doing well. There are some great quest pledges this quest.

Please feel free to join in if you like, it's just a bit of fun. I just thought it would make a good name for the Quest, after nearly three years I'm running out of names so if anyone has any ideas please let me know.

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.

























30 Replies

Well what can I say about last week. Spam spam spam and more spam, my neighbours pulled down one of my trees with a skip truck and I found out my recent elevation in heart rate and joint pain and general "yuckiness" is menopause not my thyroid going out again. So Yay. And now I feel like my chest infection is coming back.

That was the negative on the positive I managed to do all my tick boxes for last week. The addition of the Stregnth work is just what the doc would recommend for my bones and cardio and walking will help with my mood.

The added weight gain and body shape change will have to be worked on. I thought I had a handle on it but it fluctuates so strongly now. The plus side my arms and shoulders looking so much more toned, so if I dress well I can disguise it.

Wishing everyone a happy healthy week.

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You too :)


Now that we each have a Fitbit, my husband and I discovered that on a day of similar activity levels, he burned twice as many calories as I did!

Bravo on ticking off all your boxes in a very challenging week (I'd be really upset about losing a tree) There's some fabulous yoga for menopause stuff around if you wanted to try that route.


Sorry to hear about the tree, and thanks again for handling all of the spam. Your comments about ticking boxes and toned arms are inspiring. Maybe I'll get my ticks and arms this week!


Ticking all your boxes in a week like that is very well done RFC.


Well it was an 'interesting' week last week all round. I found it really helped to have the Quest in my mind.

I managed one run, which I enjoyed, 5k (by the time I'd run round and round in a circles at the end for a bit) Counted 30+ different plant species along the way for 30DaysWild.

One swim (which is one more than last week) which was pretty rubbish but the great thing with the virtual swim is that every length counts and it doesn't matter how slow.

I caught up with my Beginners Next Step Yoga Programme and completed it, was pleased about that. I briefly forgot that I had some other class goals for this quest but I plan to keep them (and perhaps do them this week) as well as starting a new (still Beginners) yoga programme. I've fiddled about with the tech to help.

I survived the last intense week of my precious firstborn's A2 exams... so now holding my breath until August. These last few months have not been great for his fitness so I am hoping that he might establish some new habits and get outside more now.

On a happier note, my birthday gift to my husband of a fitness tracker seems to have gone down well, and has motivated more walks. A wedding and birthday events had frightening effects on my weight and a couple of other times I have thought "Why did I eat that?" (Summer is often a challenging time for me - every sunny day seems cause for a celebration!)

I also sent off a response to the local authority's first shots in the next battle over my other son's future. My resting heart rate has dropped the extra 10 beats/minute it had gained since their letter arrived.


Morning RFC, fellow questers

I've not run at all for 19 days due to a calf injury. I have a planned 10 mile race on Sunday so have been saving myself for it. I hope to have a little jog out - maybe today - to see how it feels.

My race information came today and I'm really looking forward to it and hoping on hope I can just get round without the calf breaking down again. Think positive! That's the mantra.

If I get over this Sunday's race safely then I have another tricky one planned for later this month. An evening one which I'm also looking forward to

Good luck everyone!


Ooh do be careful, won't you!


I cross my fingers that your calf will not make trouble on Sunday. Listen to your body, misswobble :-)


Good morning lovely runners!

Last week, I managed a shortish, a longish and one very, very fast ( for me), 3 K. Have not fallen off cycle at all, have cycled very other day. Have a great big bruise on my left hip.. and no idea where that came from! Exercise for the tum goes well too... I think manic rushing around and gardening madly, is helping.:)

Felt decidedly grumblesome last week, but a new week has begun and being able to run, in conjunction with the great spirit on this community, has restored my Flossness!


I had never heard the word grumblesome before but instinctively knew its meaning. It is the kind of word that one can almost taste.

I'm glad you got over your grumblesomeness by running and chatting with us in here.

Keep doing both and enjoy your week, dear Floss.

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Some words....yes..they live.

I am back to myself..loving the picture too..☺

Special friend..I appreciate your support.x

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Hello Questers,

This week I have been waiting for the new week post to go up. Not because I have anything exciting to tell you, just because I wanted a new chance and to be inspired!

I am happy to report I ran as planned last week: 7k, 7k, 7k. They all were tough mentally, it was about a thousand degrees hot here last week, with very high humidity.

Unfortunately, I did not manage to tick any of my arm, core or hip strength work boxes. Sigh.

So. This week, three runs of 7k, 7k and 10.5. Two are meant to be progression runs, and the longest an easy run. I will aim for two days each of arm, core and glute strength work.

And I will try to stop eating all the food. The heat, poor sleep and work deadlines just make me crave sugar, and the sugar makes me crave whole rooms full of everything else.

I can't control the heat, but it is blissfully cooler. I can stop reading news on the Internet, and I can tackle my work deadlines like a big girl.

Wish me luck, I wish you all the same! Happy running.


I wish you the best of luck - beating the sugar cravings, running and doing your strength exercises.

One thought: Are you perhaps trying to do too many things at once and therefore setting yourself up for failure? I think you should pat yourself on the back for actually running 24 k last week, and not blame yourself for not doing a lot of strength training as well. I think you are doing really well!

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Happy to say ive kept to my schedule for last week.. two 30min runs and a 5k.. my two swimming sessions..although one of them the pool was so busy.. So instead of swimming lengths..I waded and ran under water. And generally just kept moving about for 45 minutes.. strength excercise for my knee and a few squats as penance..for eating a dairy milk.. I still blame yetesco:)!!! Plan for this week is to try two 5k runs in prep for rfl :)

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Well done Sparky - running, swimming and squats - you are so cool!


My goals:

1. A speed run every week - yes

2. A 5km run every week - yes

3. A "long" run every week - increasing to 8km - did 8km this week

4. Get rid of the bruises and grazes after my fall. Grazes almost completely healed - the skin just looks a bit pink and new in places, bruise on hip now invisible, but it does still feel a bit tender there. Left elbow also now rated as tender rather than sore.

All in all a pretty good week methinks. Hope I'm not setting myself up for a fall ... especially a literal one!!!

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You are doing great! But please stay on your feet!

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Hi again all you lovely runners,

Great to read your status reports. Here comes mine:

My first quest goal was to run 5 km. I've done that once a week since we started this quest, three times now.

My second quest goal is to be able to run 5 km comfortably. I don't think I'm getting anywhere with that, to be honest, but I am running and strength training three times a week, so I am on the right track and I guess it will eventually become more comfortable. Sooner rather than later.

My third goal is to lose 1 stone in 6 weeks. I've lost 3.2 kg in the three weeks since we started this quest. So pleased with that.

All in all - well done me!


Love the profile pick! Well done, and carry on!

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Well done you indeed... that comfortable 5K is surely not too far away; as Pippi would have said... " Don't you worry about me. I'll always come out on top."

And you will :)x

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Last week wasn't the best for staying on track. I had a conference all week so my work times were out of the ordinary. I didn't get a long run in, which I'm not too concerned about because I was quite stiff after the race so perhaps I'll do one on Wednesday. Squats are going okay. The goal I missed that I should have focused on was a yoga session last week - somehow it just slipped by.

On the positives I've done a lot of walking, and went for a canoe session yesterday. Now my back muscles are aching from the workout - rowing is hard stuff! Back on track for yoga and long runs this week.

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Lots of variation - really good for you! How many squats do you do a day?

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Not enough! I do them when I'm brushing my teeth or waiting for the kettle to boil. I should do deeper ones, I'm really weak.

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Sounds good to me. Not everything can be done to its fullest every time. And if you get 10 squats done in that way - even not so deep ones - then that is much better than none.


I have been very busy but managed parkrun on the last 2 weekends, the first as a tourist at Sheffield Hallam, and the 2nd at home. No notable progress to report, hope to do a longer run on Wednesday then will be away again.


Hello, lovely Questers, it's nice to read all about your successes again! I was away for last week and missed most of the HU posts so felt quite cut-off.

However, the good news is that I managed one of my goals for this Quest - for the first time ever, I ran in Singapore! I never have before, mostly because of the heat and humidity, but partly (okay, a lot) because I am intimidated by the slim, healthy S'pore runners. Here I see a nice assortment of people running, but there there is no one of my shape (blobby), they are all very fit and toned.

I didn't go very far, just round the Marina outside my hotel, so about 3.5k, and I stopped to take a few photos, but I am very pleased I did it. And of course, no one took a blind bit of notice of me flobbling around. But oh, did that hotel air conditioning feel good!

I hope everyone has a great week ahead - happy running, and a swift recovery to those on the IC or struggling in any way.


No running last week. Hip was niggling and I had a trip to the UK (for my graduation - yay !) so decided it would be wise to rest it. May try a cautious gentle 5k on Saturday, depending on how weekend shapes out, as I now have new insoles from the podiatrist that I hope are going to fix the hip niggle ! Miss running !!


Well only 2 days late with this week's report - thats almost on time :)

Two runs last week a saunter down the River bank in Belfast after work - reminding me why I try to run in the morning and not in the evening! and parkrun on Saturday morning.

No more work booked in (ever!!) so plenty of time for running, but no money. Time to go boating if summer comes.


I'm a bit late to this one ! Thankyou RFC for putting this up again and to you and ju-ju- for sorting out the spammers .

I did a 7k and a 10k race and all is coming along nicely with my Asics plan although I have a 14k run due on Sunday - just seen that on my plan - squeak !

Trying to build up my upper body strength with some weights. I don't want to look like Pansy Potter but my biceps look like knots in cotton , so need a bit of work there I think .

Good luck to all fellow questers and big hugs to all those on the IC and all those going through tough times in their lives, I wish you peace of mind and brighter times ahead .

Let's do this thang , Questers ! :-) xxx

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