W9R3 - A run in the Park but not into the sunset ..

[SlowSlowKwikKwikSlow]

Well, the final run of the final week. Where did the time go? In the end, it was almost an anticlimax - I'd done the 30 minutes several times, so I knew I could do it. Ran with my daughter, who, coming off a very busy week and 100 squats a couple of days ago in a conditioning session had very very tired quads, so the pace was really slow. Whilst I kept moving at traffic lights, she stretched out her aching legs. After that, we picked up the pace a bit - lesson learned, taking a short break to stretch out tired but warmed up muscles is not a sign of weakness but can be very beneficial!

So, I need a proper plan to continue - need to keep up the fitness I've worked hard for and continue to improve by small increments. I've had the wine and celebrated with cake, so just need to say a huge thank you for the fantastic support on here through good and bad times.

I have a feeling me, Laura and the forum will be friends for quite a while longer.

[Beccym Graduate]

Well done on graduating. Maybe 10 k next or a sub 30 5k. Park runs are great.

[SlowSlowKwikKwikSlow Graduate in reply to Beccym]

Thanks Beccym - definitely work up to 10k - Parkrun a possibility if only I could drag myself up on a Saturday morning!

[nchunc Graduate]

This is fantastic!

.

Congratulations!

[SlowSlowKwikKwikSlow Graduate in reply to nchunc]

Thanks nchunc ! Couldn't have done it without the great support on here!

[Neverrunmum Graduate]

Congratulations on completing C25K

Keep running!

[SlowSlowKwikKwikSlow Graduate in reply to Neverrunmum]

Thanks Neverrunmum - definitely will keep on keeping on. I need to get a plan in my diary though!

[Neverrunmum Graduate in reply to SlowSlowKwikKwikSlow]

Every run I have ever done since I started C25K in January 2015 is written in my diary and I still do it even since acquiring a posh running watch. When I'm struggling with running (either injured or sick or just not feeling it) it gives me something to look back on and realise how far I have come.

My times are not wonderful but I go out and try two or three times a week and I continue to surprise myself. I can't see me ever giving it up now, it's just become a good habit.

My yoga teacher (I recommend yoga alongside running for a feel fab factor!) says that no effort goes unrewarded. Even a 'bad' run is worth it!

Good luck going forward but I doubt you'll need it.

[Von99 Graduate]

Well done! And what a lovely way to finish, running with your daughter! X

[SlowSlowKwikKwikSlow Graduate in reply to Von99]

Thanks Von99 - yes we made a decision end of January to run every Friday before wine-tasting at the local wine shop! Gives us an incentive and she lives near a really nice park too, which is a bonus. In the beginning she kept going whilst I did my walking breaks - now we run together!

[ANewMe2022 Graduate]

Corker SlowSlowKwikKwikSlow ! How cool to finish off with daughter! The running world is your oyster now, the shackles are off...xx

[SlowSlowKwikKwikSlow Graduate in reply to ANewMe2022]

Thanks ANewMe2022 ! Yes, she keeps me going when running is tough - and yesterday I returned the favour and kept her going!

[McFitty Graduate]

Get in SlowSlowKwikKwikSlow ! Maybe an anticlimax because the next one is within your grasp... 10k?, Half Marathon? The road is yours for the taking now☺

Now I know you've had cake. And wine. But... We haven't yet screamed our heartfelt 🌟🎈CONGRATULATIONS🎈🌟

And the party stuff is all ready and waiting...

🎼😆🍷🍸🎂🎉🍹🏆🌟🎈🎓🎈🌟🍹🎉🎂🍸🍷😆

Party on down and may all your running dreams come true!

[SlowSlowKwikKwikSlow Graduate in reply to McFitty]

Awww, thanks McFitty - you must not get much sleep at the moment with all the new grads piling in.

I know it's been said before, but the support here is truly amazing. Bad runs commiserated with, good runs celebrated, and always someone around to pick you up and get you back out again when you doubt yourself.

[JaySeeSkinny Graduate]

Hope we do stay friends for a lot longer! Try and get a plan for post-graduation, so many people sort of drift away. But a fair few continue and seek new challenges😎

[SlowSlowKwikKwikSlow Graduate in reply to JaySeeSkinny]

Yes, big lesson I have learned here is that I need a structured plan and I need it in the diary. Sometimes I need to wallow after a bad run, and sometimes it's good to shout out "wow - where did that great run come from?" And I can do it all here, with people who understand the disappointments and the victories. And should I fall off the running wagon, I can come back, get stuck back in and no recriminations.

[Joolez Graduate]

Well done and congrats on graduating!

[SlowSlowKwikKwikSlow Graduate in reply to Joolez]

Thanks Joolez - your turn soon!

[Dunder2004 Graduate]

Well done and congratulations.

Looks like you have a plan going forward and that's always a good thing. Small weekly increments will be just the ticket.

[SlowSlowKwikKwikSlow Graduate in reply to Dunder2004]

Thanks Dunder2004 - just need to get the plan down on paper now!

[NickiCS Graduate]

Well done! I think I aim to slowly but surely increase distance and speed - and try not to run on the flat, but we have nothing but time in which to do that!

It is such an amazing feeling to graduate. Think I should celebrate tonight...wine and cake sound good! We earned it, right?

Enjoy the post graduation runs.

[SlowSlowKwikKwikSlow Graduate in reply to NickiCS]

Yes, definitely celebrations are in order. But - not run on the flat? I'm going to take all the flat I can! Am aiming to increase one run each week by 10% - keep to 3 runs a week for the remainder of March and then maybe add a 4th in April.

My first postgrad run will be on Monday evening with a group - they do 2 x 2 min rest/conditioning reps during the run and in the past I've kept going to get in the required minutes - it'll seem strange on Monday to know that I'm allowed to take breaks. Not sure whether it won't still feel like cheating though!

[Bluebirdrunner Graduate]

Congratulations on Graduating SlowSlowquickquickslow..😊🎉🎉🎉

Did you whoop and hear the fanfare at the end of your run?..Definately keep posting on here for motivation and enjoy your running adventures.😊xxx

[SlowSlowKwikKwikSlow Graduate in reply to Bluebirdrunner]

Thanks Bluebirdrunner . Strangely the end of the run was a bit of an anticlimax although I did manage a sprint finish! I think I started to hear the fanfare after the second glass of wine though!

[Redbillie21 Graduate]

Well done ✅ You breezed it by the sound of it. Keep on posting. It's great to catch up on how everyone gets on, even post graduation.

[SlowSlowKwikKwikSlow Graduate in reply to Redbillie21]

Thanks Redbillie21 . Yes, it was a real bonus to finish the programme on. Definitely going to keep posting!

[first_mate Graduate]

Fantastic, Well done. Handy tip about the stretching will bear that in mind.

Have another glass or two to celebrate it's a fab achievement x

[SlowSlowKwikKwikSlow Graduate in reply to first_mate]

Yes, I was surprised how the stretching added a new lease of spring to the legs and pace. Managed to out-sprint her on the last corner for a change though!

[annie1970 Graduate]

Fantastic brilliant awesome!! Congratulations! Xxx

[SlowSlowKwikKwikSlow Graduate in reply to annie1970]

Thanks annie1970 !