W9R3 -- ending on a high

[Copperbird]

Just got back from my graduation run! And it feels great Inspired by Ims77 I put a graduation playlist together - all show tunes (I'm not proud). I did notice I was going faster/ further today than I have before, and Strava reckons 5.4k including the warmup - the GPS on my phone often overestimates but hey, I'll take that

Thanks to everyone and all the posters for all the support. It helps so much to feel confident in the program to see how everyone else has been getting on with it. Special thanks to the admins - I really appreciate that you are keen to make sure everyone has fun and doesn't injure themselves.

I feel excited that my legs have learned a new thing and definitely plan to keep going. Will consolidate for a week or so, then maybe have a look at the stepping stones podcast and parkrun.

Hardest parts of C25k:

1. Week 1 - my ankles were so stiff I couldn't stand on tiptoes after the first run

2. Getting the nerve together to walk into the running shop and ask for a gait analysis.

Most entertaining for cat:

1. Me stretching. This is the most exciting thing that has happened in my house for her since I learned to play the harmonica.

Best run:

1. W6R3 - I still feel buzzed thinking about that.

2. Today - W9R3.

Good luck everyone, enjoy the programme. It really works!

[Shelby1973 Graduate]

Congratulations xx

[Cornet-Carolyn Graduate]

Woohoo well done you. That's a fantastic achievement and you should be really proud of yourself. Hold on to that feeling of elation and don't forget to tell everyone what you have done and revel in the applause 👏🏆🥇🍾

[Richard7 Graduate]

Congratulations - keep entertaining the cat. Glad you enjoyed the run. Don’t forget your badge.

[Wantorun2013 Graduate]

Whoop whoop congratulations well done you fantastic achievement loved your post 👍🏃‍♀️🏃‍♀️👨‍🎓👏👏👏👏👏

[Oldfloss Administrator Graduate]

Huge congratulations.. very well done. the badge looks great!

Enjoy the party.. and bask in the well deserved glory. After that.. consolidation is the name of the game.. the 30 minute runs and different routes and distances.. and after a couple of weeks, maybe take a look at those C25K+ podcasts.

They are quite challenging, but do help with the discipline in our running and do help,also to continue the building up of our running muscles and stamina and strength!

But for now... enjoy the moment!

[ejvcruns Graduate]

Great job!!!

If you don't know what to do next, you can personalise a plan for free over at MyAsics or within the Nike+ or Asics apps. If you can pay, Runkeeper, Strava etc offer customisable plans. The Nike+ app will also throw in workouts from the Nike Training Club app if you have that so you get strength and flex as well. Remember to select "Beginner" even if you are now a graduate -- some of the intermediate plans make my hair stand on end. I love my Zombies, Run app where you run from zombies and try to save the world. You can of course consolidate on 30 minute or 5k runs for a while just on your own, just adding a few minutes, but I have found the structure of a plan immensely helpful. And of course the C25K + podcasts that OldFloss mentions are helpful, although they don't have a "plan" structure.

Parkruns also if they are your thing, and there are often local running clubs, but you have to be careful, some aren't really tailored for beginners like us, and can be dispiriting.

Onwards to your running life! Keep posting!

[Hidden]

Congratulations, you must be on a natural high right now and rightly so too. 👍👍👍☺

[Millsie-J Graduate]

Well done graduate 🎓🏅🏃🏻

[Hidden]

Congratulations! And hurrah for a graduation playlist! Really pleased for you. 😀

[jaxxmal2]

Well done Copperbird, I hope you continue entertaining the cat for years post run. Great guidance above as you can feel a bit “lost” after a structured programme. I’m consolidating at moment and then will look at what folks have suggested for you (already have C25K+ ready) but like some of the other suggestions to explore too

[Gaspode1 Graduate]

CONGRATULATIONS. Great achievement and I love your write up 😊🎓🏃🏻‍♀️

[Kimterry Graduate]

Brilliant! I agree, a wonderful write up. Good luck with your running - keep it up!🏃🏽‍♀️👍🏅

[Midriff_Crisis Graduate]

Great news! Well done. Here's to many happy running years ahead!

[Bluebirdrunner Graduate]

Whoop whoop 🎉 🎉 🎉 🎉 🎉

Well done Copperbird, and Congratulations on your Graduation 👏👏👏👏👏👏👏👏

Great work and your plan sounds just right 😊

Happy running 😊x

[Virginia60 Graduate]

Well done enjoy your graduation moment! The buzz will last for hours! xx