Graduation run managed - just.

[Elfe5]

Well, 9 weeks ago I would have known (ha! ) that I couldn't do this!

Truthfully it wasn't a happy run today - I hadn't realised until I got going that I was feeling really quite off-colour - with hindsight I should have stopped. - But I thought "Nooooo, I don't want to have to do my graduation run twice!"

Never mind- graduation run achieved and lesson learned.There will be other more enjoyable runs to look forward to. Taking my heavy cold to bed with a single malt!!

Thank you, all you lovely runners, for your fantastic support and encouragement over the last nine weeks, it has been wonderful. - You are so positive, encouraging and a veritable fount of knowledge.

I look forward to keeping in touch post C25K- the journey has just begun....

First thing to do - make a 40 min playlist of music that I LIKE! Laura, has been great, we just have to agree to disagree about musical taste!! 😂

[rolysmate Graduate]

Well done, freestyle running is wonderful and I'm sure you're going to love it

[Elfe5 Graduate in reply to rolysmate]

Thank you - I'm looking forward to it very much. Thanks for all your support these last 2 months.

[icklegui Graduate]

Congratulations graduate! Get well soon - I'm sure the whisky will help (mmmm whisky...)

[Razouski]

First of all, CONGRATULATIONS, you did it. 🎉🥂🍾🎂👩🏻‍🎓

Secondly, you are so right. This is just the beginning and you’ll definitely have some better runs, I’m sure. Even the most experienced of us have runs that don’t go so well (see my previous post when I lost my mojo), but if you keep at it it comes good.

You’re so right about putting together a playlist. Although every now and again I use a Laura podcast just to get me back in the groove. But I know what you mean about her taste in music. It fulfills a purpose though.

I hope you start to feel better soon, and then have a postgraduate run that you can enjoy. Don’t forget to get your shiny graduate badge.

Happy running. 🏃🏽‍♀️

[Ohdearodell in reply to Razouski]

Can I ask what a Laura podcast is? Just starting w8 and normally listen to an eclectic mix of music but could do with something a bit more ‘pumping’ !

[Razouski in reply to Ohdearodell]

Hi Ohdearodell you've managed to get to week 8 and not encountered the podcasts..! Wow.

There is a series of podcasts which accompanies the programme. You can download them to a smart phone. There is a podcast for each run and the idea is that you can play the relevant one as you run. The lovely Laura (the voice on the podcast) talks you through each section of the run, telling you when to walk, when to run, and giving you encouragement and tips for your running. They are accompanied by music which has been specifically written for the podcasts, so while the tempo/pace of the music is designed to fit the pace of your running or walking it is not always to everyone's taste.

What liked about the podcasts was that I didn't have to run with my phone in my hand, clicking on the stop watch and trying to remember the things for the run and walk sections of each run. But it sounds like you've managed perfectly well, so well done.

The podcasts can be downloaded here nhs.uk/Tools/Pages/Couch-to...

There is also a NHS C25K app which is free. This has a choice of Jo Wiley, Sarah Millican, Michael Johnson or someone else whose name escapes me who talk you through your runs and walks but you use it while playing your own music. nhs.uk/Tools/Pages/couch-to...

After you've finished the programme there are then the C25K+ podcasts which can be used to consolidate your runners legs, called Stepping Stones, Stamina and Speed. nhs.uk/Livewell/c25k/Pages/...

This is with Laura again, and some carefully crafted music by Audiofuel, who have designed it specifically to fit the pace at which you should be running at each point in the podcast. nhs.uk/Livewell/c25k/Pages/...

Good luck with week 8, you'll soon be at the podium graduating.

[Ohdearodell in reply to Razouski]

Thanks for such a detailed reply and all the links - that’s a great help. I’ve been doing the C25K with Sarah Millican as my trainer ( friendly and non- threatening!) with my own music mix (too many ballads!) I wasn’t aware there was another app ( really am a novice runner). So now it’s making sense. Thanks again

[Razouski in reply to Ohdearodell]

I don't think I could have done the programme without Laura, and after I graduated I was actually so sorry to say goodbye to her that I used the Week 9 podcasts for several runs while I consolidated my running, before moving on to "real" music.

Happy running. 🏃🏽‍♀️

[Ohdearodell in reply to Razouski]

Can you send me the link to the app with Laura? Though I’m fond of Sarah Millican I like the sound of music tailored to the run. Have done a quick search and can’t see it. TIA

[Ohdearodell in reply to Razouski]

Doh! You did send me the link ... sorry and thanks for your help .

[Razouski in reply to Ohdearodell]

😂😂😂

[PetrinaB Graduate]

Well done on getting through it! Feels good being a graduate, doesn’t it?! Good choice of cold remedy too, if I may say so. Get well soon!

[TJMazz Graduate]

Congratulations 🎉🎈🙌🏻😀👏🏼 You did it. Enjoying running your own way 🙋🏻

[skysue16 Graduate]

Congratulations, very well done on your graduation. I hope your cold improves quickly, get lots of rest😴

[Ianson Graduate]

Congratulations! Get better soon.... and then...onwards and upwards.

[Chairmanoftheboards Graduate]

👏👏

[Imeviesgranny Graduate]

Congratulations!

Difficult for me to imagine life without Laura! So far we’ve been through 6 weeks of hard graft together.

Hope you’re up and running again soon!

[Bluebirdrunner Graduate]

Congratulations Elfe5😊...🎉🎉🎉🎉🎉

Well done on a tough run as you are not well...but you did it...and have Graduated 👏👏👏👏👏

Settle down in the Graduates lounge with your feet up and a hot toddy and enjoy that feeling of success. 🍷☕🍰

I hope you feel better soon and that your next run with your playlist is a good one😊xx

Ask for your badge here

healthunlocked.com/couchto5...

[Hidden]

Awww a big congratulations to you on completing c25k.

You must be feeling over the moon and I hope your cold gets better soon.x

[Anthie Graduate]

YES! Well done especially with a bad cold! It seems that a lot of us are having to take it easy this week not because of running but because of nasty virus... I am hesitating to go for another postgrad run today when I struggled a lot on Sunday as my cold was in the making. Anyway, enjoy your graduation wand your malt!!! Wish you a lot more happy runnings.

[feebe]

Congrats! Well done 👍🏼

[Pc59 Graduate]

Congratulations 👍⭐️🎉🍸🍾🎉🏃well done on going out there when you are not feeling well! Hot toddy hopefully will helo😂

[Hidden]

Really well done. You will miss Laura and her weird music you know! Hope you are feeling better today. Lots of great runs ahead 🏃🏾‍♀️ 😁👍

[Elfe5 Graduate in reply to Hidden]

Lol! I will certainly miss Laura... maybe I will visit her now and then!! 😀

[VictoriaRuns Graduate]

Enjoy that single malt 🥃

[Hidden]

Congratulations - i have my graduation run tonight, might have the single malt before i go just to be sure!

[Elfe5 Graduate in reply to Hidden]

I see your shiny badge - huge well done 🎉🎉🎉🎉😄

So was the malt before or after? !!

[Getfitok Graduate]

Well done you, that's brilliant 😊

[Elfe5 Graduate]

Thank you everyone for celebrating with me. 😃

Still wrestling with the big bad cold, although the malt brewed it nicely for a while. I'll be back in those running shoes asap.