W9R3 + C25K completed! :)

W9R3 + C25K completed! :)

Yes, I did it! :) I actually managed to find the time this afternoon to get out on my final run of the C25K plan and (despite those doubts) I completed the full 30 minutes.

I have quite a lot of emotions going on at the moment for lots of reasons. I'm obviously chuffed to bits to complete the C25K plan, which was a journey I've been on for the last few months in order to build up my (previously non-existent) fitness. However, I'm also feeling quite emotional today, because it was this exact day (Nov 26th) that my lovely Dad passed away just weeks after his 66th birthday. This is not to mention having to go to my cousin's funeral on Thursday, (and she was only a few months older than me). :'(

Anyway, I don't want people to be feeling sad or sorry for me, as I feel quite blessed with what I have and where I am in my life at the moment. I'm also proud of myself for getting off my a$$ and actually completing the C25K plan. My Dad would have also been very supportive and proud that I actually stuck with it, so I'm glad I finally completed it on this day in particular. If anything, it's actually made it an extra special day for me and I can promise everybody, I did not plan this to happen. In fact, I really thought I would still be struggling with it approaching Christmas week. So I'm feeling really pleased at the moment for completing it...and we are still not in December yet! :)

About my final run...Well, I decided to take a different route (I was trying to avoid those dreaded hills! lol), and after running for around 15 minutes I did have my doubts about managing to complete the full 30 minutes non-stop because my last run was way back on Monday (Nov 21st). It's been one hell of a hectic week again, with so many things going on, such as my usual long night shifts at work, but also my cousin's funeral on Thursday. That was the day I was actually due to do this last run (I had Tuesday & Wednesday as rest days) but then I heard the funeral was that afternoon, so it got delayed again. I then thought about doing it yesterday afternoon, but after the funeral (and following that, the wake on the evening) I still had my night shift to do and so I got to bed mid-morning and by the time I woke up in the afternoon it was already dark. I was still knackered and definitely not in the right frame of mind. So, the final run gets delayed yet again! I'm thinking to myself that I'm going to have to probably repeat this week if I have to delay it any more. Anyway, I managed to get up a little earlier today (and didn't feel like a 90 year old...maybe around 80 instead! lol) So, today's the day I thought (despite not really feeling full of enthusiasm) and so I put on my running gear and grabbed a bowl of cereal. Then, after watching a little tv while eating my cereal, I ventured out into the cold clear day (still not feeling motivated if I'm honest). It was indeed quite a cold day when I got outside, but it was actually nice, still and clear with no real prospect of rain so on the whole it was ideal for running in. This didn't really help much at the time because I was still on auto-pilot from when I got up, knowing that I really do need to get this final run out of the way while I have a chance to, before it's too late. Before setting off I quickly checked Google Maps for a new route and found what I thought would be a perfect new route without any inclines. In fact, the whole route looked as though it was going down hill, so I thought that will do for me! :D Well, after turning off the first main road that I was running alongside, I had to run 'slightly' uphill as I passed our local small football club grounds and then I followed a wide cycle way/footpath downhill. And I mean 'downhill' :D I had to actually make an effort in order to stop myself going too quick down this hill which wasn't what anyone would call *really* steep, but when you're running, it does make a lot of difference. About half way along this wide path it then turned into an old country lane with a gate at the end of it. Luckily I didn't have to stop as the gate was open, but at this point it was pretty much all uphill until I reached another cycle way/footpath off it. From there it levelled out again (thank heavens!) At this stage, my legs were getting very tired and they were constantly sending messages to my brain requesting me to stop running. Fortunately, I was still (just) in control of my own brain at that point and was able to override those requests from my legs to stop, and I actually managed to keep going enough to find a decent steady rhythm, which saw me through to when Laura finally announced I had finished. I was so relieved I can tell you! :)

So, there we are. I have now graduated from C25K. And as you can imagine, I'm quite obviously chuffed to bits, as I sit here now with my nice mug of tea writing this, having just had a really nice shower and knowing how far I have come from just a few months ago when I struggled with running for 60 seconds. :)

As you can see from the log, I actually managed to extend my distance once again slightly and made another PB of 3.81km in the 30 minutes. Again, I wasn't looking to do this, I just plodded on with the run in the hope of simply completing it and so to complete yet another PB is most definitely a great bonus.

I would like to thank every single person on this great forum who have given me so much inspiration and encouragement over the last few months. (I was going to mention all of you, but that would just be a very long list and wouldn't make for good reading by others on here, but you all know who you are anyway). I mean it when I say that without all of you I would not have done this. You all need to feel good about yourselves for helping me to achieve this, you really do. I didn't do this alone, and in fact I couldn't have done this alone. So, Thank You everyone.

All of you now have a place in my heart. :)

Lee. x


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  • Well done Lee337. I'd been waiting for your post and the celebrations! You have done so well, and are an inspiration to me to keep going being so close. Even though I had a bit of a set back I know that graduation is achievable. I'm so sorry to hear about the loss of your family members, but its a reminder that life is to be lived, and challenges are important while we have the chance. Thanks for your posts. I've enjoyed reading them hugely.

  • Thank you mate! :)

    Yes, like you say, we have been 'virtually' running together on this plan and hopefully have inspired each other (and others) to get to where we are today. You are also quite right about living for today, it certainly brings it home when you lose family members, especially at young ages. I hope my little personal journey will inspire at least one person to change their life for the better. I (and all of the others on the forum) are testamant to the fact that we can all do this, despite all that life throws at us. I am now looking forward to your graduation post, so keep on running mate you're almost there...but remember, you're not alone.

  • Yes! You star! Well done! I am so sorry I haven't read this all yet, just the headline, but promise I will in a moment. Serious congratulations! You Graduate πŸŽ“ you! πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ˜€πŸ˜€πŸ˜€πŸƒπŸ»πŸƒπŸ»πŸƒπŸ»πŸŽ“πŸŽ“πŸŽ“πŸŽ‰πŸŽ‰πŸŽ‰πŸΎπŸΎπŸΎx

  • I've now read it and I am in tears, but of joy for you, well done matey! X

  • Awww thanks very much Flossie. I'm glad they are tears of joy! ;) x

  • Just realised that I ran a PB, it must now be in honour of your Dad too today. He must have been an amazing person.

  • He most definitely was Flossie, thank you. I am obviously going to say that but honestly he really was a great inspiration for me in life. He was not perfect I know, but he really was a very good role model for me. He had a perfect work ethic and would always reach out to help anyone who needed it. Needless to say, I miss him terribly and I'm certainly not the same guy I was when he was still around.

  • So you may not think you are the same guy you were when he was around, the landscape changes when someone very close to you leaves you, but in time you learn to appreciate the new landscape. But, deep down, you know he is still looking down on you and wanting you to carry on. He's given you great morals, a great work ethic, kindness to others, all these gifts you have because of him. I think you are now a greater man than you think. You're a star. x

  • Thank you Flossie22. Yes, I agree with those words, you do indeed learn to adapt to a new landscape. (I guess you have to). Well, I really do hope that if he could see me now and know what I've become (because of his influences), he would be proud to call me his son. x

  • Of course he would be proud! It's all rubbed off on you! He would be saying "that's my boy!" With his chest puffed out full of pride and love and admiration. X

  • Thank you! :) x

  • Just wanted to check that you are feeling OK today. :)

  • What an emotional post Lee and one I've been looking forward to reading all week. I'm so very proud of you and know that dad's looking down on you feeling proud too. It's a fantastic achievement for you and whilst there's many people in the wings cheering you on and routing for you - it was actually you that went out there and did it.

    Take a bow my dear Graduate friend - you've well and truly earned it :-) Can't wait to see that shiny badge next to your name. Hope you're feeling the sun shining here on the other side - I kept your space warm until you arrived.

    Congrats :-) xx

  • Thanks very much for that dereham-girl :)

    Yes, you're quite right that although I had encouragement from all sides, it was me that got up off that couch and ventured out to complete this. I haven't a clue where I'm going to take this for the future, but I sure don't want it to go to waste, so I've already got my treadmill arriving in a few days and at the very least I can still hopefully get to run a few times a week from now on, even if I can't actually get outside.

    Thanks for keeping this space warm! I'm finding it's actually too nice, warm and comfy to ever get up out of it and go running again now. :D x

  • Erm - you'd better get out there again Mr - warm or not - else I'll be round to kick your butt !! (lol) :-) x

  • Hehehe. Yes M'am, right away M'am! :D x

  • Well done you! And actually, how lovely to do it on your dad's anniversary. Extra special... God bless you. x

  • Thank you for your kind words Anne. Yes, it has ended up being extra special now. :) x

  • What a post.... and what a run... so many emotions... and how well you have done.. :)

    Your Dad.. he is proud of you... yes, a few of us on here, know our nearest and dearest are watching us, even if they are just out of sight.

    You have done amazingly.... not bad for treacle legs :)

    Go get that badge, Graduate... and a huge hug from me xxx

  • Thanks very much Oldfloss :) It's nice to finally become 'one of you' and I feel great...not bad for old Treacle Legs is it!? :D x

  • Lovely to have you here...you should feel great..you deserve it....and..the journey goes on πŸ™‚ Your way now....πŸ™‚

  • Yes, thanks Oldfloss. I must say, it hasn't been an easy ride (or totally enjoyable if I'm honest) so far, but I'm looking forward to the journey with you all into the future. :) x

  • Fabulous inspirational post! Thank you, I've got my running stuff out ready for tomorrow morning. Well done!

  • Thank you MotherGoose. Enjoy your run tomorrow! :)

  • Congratulations not only on graduating but on managing to do it in a week that's so emotionally charged - fantastic that you will have the memory of this to add to this time of year. Now enjoy your first run as a graduate :-)

  • Thank you orchards :)

    It's going to seem strange seeing the graduate badge next to my name! :)

  • Wow!! Congratulations! :) I'm over the moon for you..you've done so well and have come so far from struggling to run for 60 seconds to running for thirty minutes non stop. It truly is an amazing achievement and I bet your dad would have been so proud of you! You and your posts have inspired me to keep going and I don't think I would have made it this far without trying to keep up with you.. so thank you for that and be proud of how much you have achieved.. I'm so pleased for you :) x

  • Aww thanks very much debze :)

    That means a lot to know I've helped inspire you to keep going. It's true to say that you also helped me along this path as I always had you snapping at my heels! :D

    It's been a really tough road to travel down at times, and I am proud of myself for sticking with it, but it's only thanks to you and all the rest of those on here that gave me encouragement that I did finally achieve this.

    I am now eagerly awaiting your next few posts that's going to lead to your graduation as well. We've all been on a great journey together and can rightly be proud of what we've all achieved since starting this just a few months ago. x

  • Absolutely.. the support and encouragement on this forum is amazing and it's certainly spurred me on but in the end it was your drive and determination that got you through it..taking the first step off the couch and ploughing on through those heavy legs and not giving up despite everything else you had going on ..the change in job and a potential house move. You've done fantastic!

    And hopefully I'll see you in the graduation room soon! lol :) x

  • Yeahhhhhhh, well done Lee. I knew you could do it! I've been waiting for your post, graduateπŸŽ“πŸΎ. You have run this journey well, travelled many ups and downs but you dug deep and you did it! Well done runner, time to celebrate πŸƒπŸ»πŸΎπŸŽˆπŸΈπŸ…πŸŽ“πŸƒπŸ»πŸ˜ƒ

  • Somebody's up early this morning! πŸ‘

    Thanks very much Jacs-W :) Yeah, it's been a tough journey alright but like you say, I got through it, I'm pleased to say. :)

  • Brilliant achievement! Whats your future running plans looking like? plenty of organised runs your way on you can considerπŸ‘πŸΌπŸƒπŸ»

  • What an emotional run to graduate on. Congratulations. This truly is the beginning of the adventure, and I look forward to following your future journeys.

  • Wow, another early bird! :)

    Thanks very much for that runswithdogs :) Yes it's been quite a journey so far, but it's only really just begun!

  • You did it ! Congratulations Lee

  • Thank you! :)

  • Congratulations and thank you for sharing your journey. Your Dad would have been so proud of you. I am glad that you have this happy event in a sad week. I hope this helps you to remember the happy times with your Dad and cousin. Enjoy the shiny badge

  • Thank you Lon70 :) Yes, I think it actually helped completing C25K on this particular day. Even long into the future, I'm certainly never going to forget the date I graduated now. πŸ‘

  • Brilliant! Congratulations! You deserve to feel proud, it's a great achievement. I'm sorry you've had such an awful week, well done for getting out there and doing so well. I'm sure your dad is looking down with great pride. Look forward to hearing news of your running journey from graduation onwards.

  • Thank you Von99 :)

  • Great post Lee and hearty congratulations! Enjoyed reading all your posts as conquered the programme and great to share in your success and what it means to you. Thanks for the inspiration! Cheers 🍺

  • Thank you OndaC33 :)

    Yeah, if I can do it...anyone can! :D

  • Well done Lee. Another runner is born!

  • Thank you boptillyoudrop49 :)

  • O Lee well done congratulations πŸ˜ŠπŸƒπŸ‘πŸ‘β­οΈβ­οΈπŸŽ“πŸŽ“!! I was out celebrating for you last night! had a girls night out & I meant to check to see if you had ran yesterday but too tired when I got in! Sorry!! Such an emotional week for you & sometimes things just happen when they are meant to like running on that day 😊your dad, like us all here, are/would have been, very proud & chuffed for you! It's a great achievement & part it of it is sticking to the programme! Without this forum and all the lovely people on here, you included, I do not think I'd have made it! It's an ongoing programme nowπŸ˜€as I keep on reading these postings especially when I don't feel like a run!! As it gets me motivated!! I've picked up so much tips and advise on here and been inspired by everyone new & old!! Huge Congratulations!!! Now enjoy....keep πŸƒπŸƒπŸƒ& posting !! πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘β­οΈβ­οΈβ­οΈβ­οΈβ­οΈX

  • Thank you to you as well Phyllis! :) You've also been an inspiration to me (and many others) with your encouragement and words of support when we need it. Without you all I definitely would not have got this far that's for sure, so thanks again. :) x

  • Well done... and you have set yourself on the right path. Your dad would be so very proud, congratulations πŸ…πŸ…πŸ…

  • Thanks very much ju-ju- :)

  • Congrats!!! Well done and here's for many healthy years ahead. This is just a beginning, I'll be monitoring your postgrad posts.πŸ˜†πŸ‘

  • Thank you ench0 :)

    I imagine it's going to get a lot tougher for me now that I don't have a target to aim for, especially if my life continues to be as busy as it has been over the last few weeks!

  • Congratulations, especially on achieving this in what must have been a very emotionally charged and difficult week. Well done.

  • Thank you Sarah1703 :)

    Yeah it was difficult, in more ways than one! But I think it actually helped a little, to finally get my last C25K run in on this particular day.

  • Very well done Lee. Very well done indeed!

    Congratulations Graduate!!!! :)

  • Thank you John, and thanks for all your supportive posts on the forum as well. You're another inspiration! :)

  • So many congratulations to you!! I've been away from the forum for a while and have missed your journey but, as with everyone, I expect it was hugely special, filled with learning and challenge and pride. I'm sure your Dad is incredibly proud of you. Don't forget to ask for your shiny new graduate badge!

  • Thank you very much melly4012 :) You didn't miss much! ;)

  • Ah Lee , you did it !!!

    Many Many Congratulations to you on a fantastic achievement !

    Your Dad would be so proud of you and what a fitting tribute to him that you graduated on his anniversary .

    Really Well done , its been a pleasure following your progress on here and I hope you enjoy wherever your running takes you from here xxx

  • Thank you very much poppypug :)

    Yes, although I didn't plan to end my C25K on this particular day, I'm actually really glad it happened that way now. Thanks for all your encouragement over the last few months. I couldn't have done it without you all. :) x

  • Youre very welcome, Lee :-) xxx

  • Congratulation.. well done😊

  • Thanks! :)

  • A really inspirational post, especially as I'm embarking on week 9 tomorrow. Well done :)

  • Thank you loisamelia :)

    All the best with your final week.

  • Hey there like africanali ive been waiting for your post , I should be following you and would have congratulated you sooner, I'm raising a glass to you πŸΈπŸ˜‰.

    Now the 26th has a happy memory too, sorry to hear about your cousin too. I bet it felt good to run . I was so happy to finish yet a little sad it was over, but really it's only beginning for us all....

    Again well done πŸ€πŸ€

  • Thank you Cuig1975 :)

    Yeah, as you say, November 26th will always hold a nice memory for me from now on as well. I agree that it's nice to finish the plan but it does sort of leave you feeling a bit empty as that goal has now been achieved. I guess I just need to make a new one.

  • Exactly I want to get more comfortable at 5 k , improve my time and extend to 6 k which would be my 2 local circuits when the days get a little longer .

    I'll continue to do parkrun as often as I can, and want to get out 2 or 3 times a week , like you life is busy , the goal is to keep going now

  • Yeah, that's what I think I need to do next. Maybe set a target of reaching 4km within my 30 minutes and then maybe extending the distance to cover the magic 5km and once there, slowly improve that until I can do the 5km in 30 minutes. That should probably keep me busy for a few years!! lol

  • Oh Lee337 that's awesome! πŸ˜€Huge day for you, savour it.

  • Thanks! :)

  • So fantastic Lee337 really well done. Welcome to the graduates' club! It must have been bittersweet celebrating when you are also grieving, but your loved ones would celebrate with you so you should feel happy to have good memories to add to these sad days too. Keep on running now, us grads have got to be here for each other and those still en route to graduation.

  • Thank You Tailsmo :) Yes, indeed it was a bit of mixed emotions for me really, but I'm glad I did get there in the end, despite having plenty of other stuff eating into my valuable time. :)

  • Congratulations Lee, happy for you. I've been following your posts and you've been an inspiration, you've been a few weeks in front of me and I always read your posts to see what to expect next. So, thank you for your help and I'm really pleased for you. Congratulations!

  • Thank You 24927396 :)

    That really pleases me to know I've (without even knowing it!) helped somebody else along on this journey. Nice one. I wish you well on the rest of it. Thanks again. :)

  • Aaah Congratulations Lee337 on a fantastic graduation runπŸ˜„.

    Can feel your euphoria just reading about it. Well done you.

    You realise this is just the beginning of your running adventures...πŸ˜‰

    Wear that badge with pride, you've earned it.x

  • Thank You Jan-now-runs :)

    Yes, I certainly have earned it! :D It hasn't been an easy ride (in so many ways) and I know it's only just the beginning of a new life, hopefully. :) x

  • Thank you for a fantastic post and especially for the details of what to expect during that last week of runs.

    My father also died during this last week of November, three years ago in his case. I'm on Week Five and eyeing the dreaded W5R3 with trepidation....you have inspired me though!

  • Thank you Sarahcyn :)

    Sorry to hear of your father as well. I don't know about you, but I think it's something I will never really come to terms with.

    Anyway, I wish you all the luck with the rest of your C25K journey and I'm glad to hear that (without even knowing it), I have given you a little inspiration. That's great! :) Basically, if I can do it then I'm sure anyone else can. Yeah sure, it's very tough indeed at times, but if you stick to what Laura says and you just take it *very* slowly (remember it's not a race!) then you will also be a graduate soon.

    Good luck! :)

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