week 9 run 3 done

post 2 Finally done week 9 run 3. Now I can carry on with my plan to run to and from work 3k there and back twice and one 30 minute continuous 5k run. and do extra cycling to and from work other days. Extra effort I will put into cycling. Lost weight (photos attached).

1st photo is from about 12 years ago then about 13 stone. About 6 months ago was about 12 stone. Needed to lose weight as result of check up at Doctors when hit 60 borderline diabetic. Cut out snacking biscuits ice cream etc. and extra cycling. The c25k had best impact. Last 9 weeks gone from 11st 8lb to 10st 101b ! Aim to get to 10St 3lb to be top end of normal BMI.

2nd picture taken after finishing run today (not a good photo). Wearing same shirt that I nearly threw away 12 years ago ! Can get 1 and a half of me squeezed into it now !

How do I get my graduation gong ??

[b275 Graduate]

Well done JoePublic!! I'm nearly there starting week 8 tonight!!

There is a pinned post on the right "August Graduation badge" or follow this link healthunlocked.com/couchto5...

[Spongecake7 Graduate]

Wow! Very well done you! Love the before and after photos - you even look younger in today's! (am I allowed to say that?)

[NIGHTINGALE1 Graduate]

Well done Joe. Hopefully will be joining you on Friday.

[90ldfinch Graduate]

Brilliant Joe, well done. You look better in your graduation photo than I do, before I get out the door to start running

[Hidden]

Oh well done! You need to get your badge! And great weight loss. There really will be no stopping you now.

[PippiRuns]

Very well done and congratulations, Joe -and what impressive postgraduate plans you have laid out for yourself! I think celebrations would be in order! Any plans for that too?

[Rhedwr Graduate]

Excellent work! Happy running and cycling 🏃🚴

[poppypug Graduate]

Excellent work Joe ! Many Congratulations to you on your Graduation, a fantastic achievement and Well done on the weight loss, that is so impressive !

To get your Graduate Badge , if you look on the Blue pinned posts on the right there is an heading with Graduate Badge August 2016 there.You just need to add your name saying you've completed and then Rfc will award you the badge . Taa - Daa !

Is that a Rugby or Golf top ? xxx

[Irish-John Graduate]

Congratulations!

[McFitty Graduate]

Congratulations JoePublic! And you've already got your post grad regime sorted. There's an organized mind well done and happy running.

[Oldfloss Administrator Graduate]

Huge Congratulations

[Hidden]

Thanks all for your support. The shirt is a Gaelic Football/ Hurling shirt picked up when on holidays and visiting relatives in Ireland. Like the hurling. Difficult to explain the sport but is a bit like " Hockey for maniacs". Loss of weight apart from running was cutting out alcohol, biscuits, ice cream, snacking. also less stress working part time. Also being able to cycle to work was extra bonus. Think boredom and mood does have an effect on diet. I am lucky that I have been able to combine everything positive. Making time for breakfast , with light lunch no more than a sandwich and fruit and able to eat between 5 and 6 regularly in evening. Celebration with probably be an Ice cream !! I do treat myself at weekends. Otherwise will snack on Fruit or similar healthy if need to.

Just have to keep it up and make my plan a habit. May need support if fall off the wagon !Being told by Doctor Blood pressure high and border line diabetic. Was determined to ensure that I did not drift into a life on medication.