Hit wall after competing 30 mins once.

[Jts1972]

Good morning everyone.

I've been finding this forum useful as I've been having a go at C25K. I've got through all the weeks, with only one minor setback, and last Thursday did my first 30min run where I covered 4.6K. I was delighted with that with me being a 20 stone novice.

On Saturday I had a go at the local StHelens park run. There's a couple of mates that do it but the course was really tough for me as my usual runs are pretty flat and there's 3 tough climbs, 2 of which I managed but my body couldn't get me up the third so I power walked up it. I finished the run a shade under 35 mins, which I was a little disappointed with, but there's no way I could have done it a few weeks ago.

I've just come back from my final 30 min run and and didn't even make 15 mins. My first K was slower than normal, again I changed my route, but when I got to 2k my mind was telling me there was nothing left. It's like there's all negative thoughts in my head and I feel as if I've blown it. It is humid outside this morning, and my diet hasn't been the best the last couple of days, but I just feel as if the program is coming to an end I'm getting somekind of mental block.

Anyone else ever feel like this?

[Jonesycat Graduate]

EVERYONE, believe me. The best I've run is 6.5k in 43 mins; I ALWAYS do at least 30 minutes non-stop, about 4.5k for me. On Sunday I couldn't manage 25 minutes and had to stop twice, the first time after 12 minutes. All sorts of things impact your run - how you've slept, what you've eaten/drunk etc; sometimes there is no obvious reason. The thing is to put it behind you and not be discouraged - the next run will be better. And remember, any sort of run is better than no run at all. Irish-John wisely calls the bad ones 'practice runs' and that's a great way to think of them.

[Squarewheels66 Graduate]

You weigh more than 2 Mo Farahs! 4.6k and 35min/5k is pretty good if you think of it that way.

Imagine Mo giving his twin a piggy back and then trying to race.

The hillier runs will be very challenging - you've probably asked your body for a bit too much too soon. It will forgive you if you let it recover and go back to the easier stuff.

Well done on your progress so far. If you address your gravitational challenges through diet I expect you will be fast.

[Jts1972 Graduate in reply to Squarewheels66]

Thanks. Do you think I should go back a couple of weeks and go for interval runs a coupe of times a week or stick with the 30 min runs? I'm scared that I might become bored just continually run 30mins three times a week.

[Curlygurly2 Graduate in reply to Jts1972]

If it were me, I would have another go at the 30 minutes, and make sure you choose a nice route that you know you can manage, and make sure you've fueled up well enough before! Don't worry about getting bored, you haven't graduated yet if I'm correct - lets get you your badge then you can think about mixing it all up a bit. Congrats on getting this far, you've doing just fine!xxx

[Tanethra Graduate in reply to Jts1972]

Squarewheels is spot on regarding the hills not being part of your usual regimen hence your body hasn't had the time to adapt or recover from that hard effort.

Maybe start to do some hill interval training, take it steady at first and only do one session a week of say 4 to 5 intervals of no more than 250m max. It will make you a stronger runner in no time.

[Squarewheels66 Graduate in reply to Tanethra]

I'd caution against someone 20 stone doing any running intervals. They are likely to place even more stress on joints and tendons.

Heart rate monitor. Learn how to use it. Do most of your running at or below 80% lactate threshold. It will be very slow but you'll strengthen what needs to be strengthened. If you feel the need told push yourself from a cardio point of view do non impact exercise eg. cycling, rowing elliptical.

Find out what your calorie intake for a 1lb a week weight loss and address the weight.

[lightweightkate Graduate]

Yes!! We have all felt like that My W7 R3 was a disaster and I just plain stopped after 10 minutes into a 25 minute run.....next day i went out and smashed it and you will too.....maybe leave it for a day or too and maybe go back to a route you know You really haven't blown - as Irish-John says it was just a practice run!!

[poppypug Graduate]

I agree with Curlygurly2 , why not give the 30 minute run another go ?

Take it really slow and steady, don't worry about your pace or how much distance you cover , just get that 30 minute in the bag.

I think you are being a bit hard on yourself here, cut yourself a bit of slack. You have done the 28 minute runs, which is a real achievement in itself ! If you need to , cut down the extra 2 minutes into small chunks in your head. Find a nice flat route , make sure you have had enough water intake too . Yesterday , my weather app on my phone was at one point showing 100% humidity , it is soo muggy at the moment .

Good Luck and please let us know how you go on xxx

[Jts1972 Graduate]

Thanks guys. I'll give it a go on Thursday morning.

[Hidden]

Lots of good advice here. I started doing regularly between 30 and up to 32 minutes but on occasion could only manage 30. But at least I did my best and can be all sorts of reasons why not do as good as expected. Having to do a run at unexpected time and other life pressures and things to do doesn't help. I like to do early morning run . For me I used to think " didn't do as well as last week. What's up" .

But still pressed on and improved later. Don't beat yourself up your doing well ! I also cycle almost every day. May be an idea as some have suggested to do from time to time. I won't even tackle running up the short runs up locks by canal never mind anything steeper. When improved my technique and feel time to do it I will tackle running along the canal just for a change of scenery. I am lucky that I have a lake I run around by the canal and is quite easy.

It's all progress and that feeling of achievement that you've done something you thought previously impossible is great !

[Linaka]

I think you've come an amazingly long way and remember that at 20 stone your body needs to work a lot harder and will take longer to build up the tolerance it needs. Keep at the 30 min runs. Make sure to stay hydrated and get a heart rate monitor to help you to know when to speed up or slow down. If you find its your legs more so than your heart then perhaps try some light weight training on the rest days? Also don't be afraid of taking more rest days if you need to.

You've done a great job and you're almost there