Week 9 - my nemesis!!!: So far this week I've... - Couch to 5K

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Week 9 - my nemesis!!!

RebeccaSK
RebeccaSKGraduate
29 Replies

So far this week I've had two "practice" runs for week 9. At one point this evening I allowed myself to think "maybe this is it, maybe I'm not meant to graduate" but then I remembered that I did the three 28 minute runs without a hitch (although they were far from easy) and that this is psychological. And probably the heat has been a contributory factor too. I CAN do this, I WILL do this, the best things come to those who wait!!!!

29 Replies
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Burrows79
Burrows79Graduate

Yes you can, if you've done the 28 minutes then graduation is yours, maybe slow it down a little in this heat though, don't worry about distance and take it steady so you can do the time.

W9 is hard work but then so were the rest, and once you've done runs 1 & 2 you will enjoy your graduation run.

Good luck and keep at it

3 likes
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RebeccaSK
RebeccaSKGraduate
in reply to Burrows79

Oh, believe me, I can't go much slower!!!!! At this point I'm not worried about the distance at all - I'll work on that once I've graduated! Thanks for the support!

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damienair
damienairGraduate

You will absolutely do this. Just 3 more runs to go. Have it in your head from the start of each run that you can and you will run for 30 mins.

It is no easier when you Graduate. You will have good and bad runs too. I had a good run last Saturday at a Parkrun. This week I am struggling. Had a tough run on Tuesday and this evening I did a 5k with a running group. I ran the first 2k too fast and struggled after that. But I'll get there and so will you.

I will look forward to wishing you congratulations at the finish line.

Damien

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Karina1976

You have done absolutely fantastic to get to week nine so just use the determination you have had to get here .

I am only on week 5 and cannot imagine running 10 mins let alone 28 minutes! You have done amazing x

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RebeccaSK
RebeccaSKGraduate
in reply to Karina1976

Week five is where it starts to get interesting - it's where you realise that, actually, you can run!!!! Don't let the periods of time you're now about to run affect you - I think it was my favourite part of the whole programme! As my running partner said to me this evening, even though you've had a bad run, you've had a better run than everyone sitting on their sofa watching TV!

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Knightingale
KnightingaleGraduate

I've just posted about the exact same problem ! Your mind goes into over drive thinking about all the time you have to run for. Feels like an eternity. I went out twice today. First time ran for 6 mins and the second for the whole 30 !

The second time was when it was hotter and tired from a days work. The only difference was my mind set. I was that annoyed at only doing 6 minutes it was not going to happen again. Don't think about how long to go but the enjoyment at finishing 30 mins .. it's great !! You can do it and above all remember to enjoy it :) good luck

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RebeccaSK
RebeccaSKGraduate
in reply to Knightingale

I know this is about my mindset - that's what's so frustrating. I know my body can do it!!! Was it your first run of W9 Knightingale?

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Knightingale
KnightingaleGraduate
in reply to RebeccaSK

It was and it shocked me that my mindset was that bad this morning. After all it's only 2 extra minutes right ? I found breaking my run into time segments helps ! I usually get a second wind around 15 minutes so if I can get to that point then I'm home and dry

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RebeccaSK
RebeccaSKGraduate
in reply to Knightingale

You're going to be my inspiration (amongst a load of other amazing people on this forum). Will give my legs a bit of a rest, go for my next run on Sunday and I will NOT let the gremlins win this time! I'm finding a two day rest is helping a lot at this stage.

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Knightingale
KnightingaleGraduate
in reply to RebeccaSK

Everyone is in it together . It's great ! And we'll graduate together!! Let me know how it goes on Sunday !! Just don't over think. Or if you do then use it your advantage to create a spark that will keep you going

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RebeccaSK
RebeccaSKGraduate
in reply to Knightingale

Weather forecast for Sunday - rain and 22 degrees. Tonight was 27 degrees. That alone will help! Thanks for the encouragement - as you say, we'll do this!

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Gillma
GillmaGraduate

I agree - profoundly- that waiting for the right time is crucial, Rebecca! I am 'stuck' just before my grad run as I'm off on holiday for 10 days and don't know if running will be an option. But I couldn't hurry the process with any amount of positive thinking - am espousing slow and steady and refusing to be rushed. For both of us I trust we'll float delightfully and injury-free to graduation when the time is right. ❤️

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RebeccaSK
RebeccaSKGraduate
in reply to Gillma

I went on holiday around W5 and was so frustrated that I wasn't able to progress as a result. I wasn't able to run whilst I was away but did do a lot of walking so didn't lose any fitness. Actually, I came back really refreshed and raring to go - as I'm sure you will! I may be on W9 of the programme but I started at the beginning of April - slow and steady wins the day!!!! Enjoy your holiday - and come back and have three amazing W9 runs!

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Gillma
GillmaGraduate
in reply to RebeccaSK

Thanks Rebecca enjoy your cool-ish Sunday run - maybe I'll join you if campsite/festival life permits!

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Whatsapp
WhatsappGraduate

Maybe trying to forget you are running down the clock. My route is an 'out and back' route. So during the timed runs I just ran, letting my mind wander, then when the halfway bell went, I ran on to a landmark a bit further on like a junction or post-box, turned round and headed for home.

That way I could forget the time as I knew I just had to get home.

For me that was easier than thinking I had to keep going for a set time.

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JaySeeSkinny
JaySeeSkinnyGraduate

It is all mind games. If I go out thinking how far I have to run, visualizing a route that seems impossibly long, then I struggle. If I go out telling myself I WILL run x distance and not one metre less, then I manage. I have to fix a distance in my mind and it works (so far I've got to half marathon distance like this). On the other hand if I give myself options like "I want to run 10k but 12k would be nice" then it's almost always the shortest, minimum distance. So I've learnt not to do that. At the end of every distance, be it 10k or 21k, I feel I could not take one more step. Very odd!

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AngelStMary
AngelStMaryGraduate

I am at exactly the same stage as you. Have done several "practice" runs for Week 9, but couldn't get past 28 minutes. However, on Monday I plugged by earphones into a comedy drama on Radio 4 which lasted 40 minutes. It was so good that I became completely engrossed and didn't bother to keep checking my time, and before I knew it I had completed 30 minutes of (slow) running. The final five minute cool-down timed perfectly with the end of the play. I am running on a treadmill which I know isn't for everyone, but it works for me. Haven't been able to do Run 2 this week because of work, but plan to do so later today. Good luck - if I can do it anyone can!

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fuzbuz77

As a musician, I can tell you that practice is essential! I bet back in April you never thought you'd be up to 28 minutes, right? And who cares if it now takes you until next April to get through week 9?! It won't--I can tell you're going to nail this on end soooooon!--but it wouldn't matter if it did. Because it's not reeeeeally about the time or the distance; it's about getting out and doing it and feeling good after. If 28 minutes is what you can manage right now, then so be it; it will change in time. Maybe set up the worlds best playlist ever and make it 30 minutes long? Put the best track in last to help you through the final minutes?? GOOD LUCK!!

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fuzbuz77
fuzbuz77
in reply to fuzbuz77

Sorry: omitted the apostrophe in "world's". Bad phone typing....😒

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RebeccaSK
RebeccaSKGraduate
in reply to fuzbuz77

Actually, the playlist thing is a good idea. I do have a playlist that I spend far too many hours perfecting but it's very long - it's probably got about five hours worth of music on it and I just shuffle so I don't know what I'm going to get next. If I do another one that is 40 minutes long (to allow for my warm up and cool down) then I can count them down. I have a similar tactic in my spinning classes which are FULL ON!!!! When we get to Titanium (Sia) I know that's the last track and it's time to go all out! This works phenomenally well for me in spinning so it would probably work well for me in running too - good idea! I love this forum so much - so much support! Thank you!

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IannodaTruffe
IannodaTruffeAdministrator

I think that through the forum you have arrived at the answer.

Of course it is all in your head........apart from the physical bit. Give yourself an extra day or two resting before your next attempt. The longer runs take more out of you and recovery may be longer than previously.

I know it delays that precious graduation, but you can't rush your body. That rest will bring you back with belief and fully ready muscles.

You will do it.

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chrissy7367
chrissy7367Graduate

All the best Rebecca. I am also due to run W9 run 3 today. I found the heat on Wednesday, quite difficult but slowed my running down and found that I managed the 30 mins. Now looking forward to graduation!!

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RebeccaSK
RebeccaSKGraduate
in reply to chrissy7367

I can't count my first two attempts - first attempt I walked for about three minutes before starting to run again, second attempt I had to stop countless times! Good luck - let us know how you get on! I'm sure you'll be fine!

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chrissy7367
chrissy7367Graduate

You can do this Rebecca. I've had several weeks where I've failed and have then redone some weeks many times. Tell yourself that you have done 28 minutes so that extra 2 minutes is definitely achievable. Run at your pace, I run slowly but that is comfortable for me.

You have a lot of support. You've got this girl!!!

I finished W9 R3 about 30 minutes ago

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RebeccaSK
RebeccaSKGraduate
in reply to chrissy7367

YAY!!!! Well done - make sure you get your name on that graduate post! This forum is absolutely amazing - the support just drives you on and the genuine happiness from other members when you have a good run or reach your goal is so motivating!

Looking forward to seeing graduate after your name and I'll be out on Sunday morning with renewed enthusiasm!

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chrissy7367
chrissy7367Graduate

Thanks Rebecca.

Yes, it's a great group, really full of encouragement & support. We push each other through this as we can all succeed.

Good to hear you sound so much more positive. I have all faith that you're gonna do this

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RebeccaSK
RebeccaSKGraduate
in reply to chrissy7367

Thank you chrissy7367 - graduate!

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Slinkymalinki

Stay positive, Rebecca! You will achieve this. In the last couple of weeks of the plan I had to have at least 2 rest days been runs. I also ran a couple of runs including the last one with my husband which really helped for a steady(slow) pace & motivation. The fizz is on ice waiting for you!

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Maddee_6333
Maddee_6333Graduate

You can do it!

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