It's been a fantastic 9 weeks, but now it feels like it's time to move on. Thanks for everything, I'll carry a lot of happy memories with me - the cheesy motivational messages in the songs, the dodgy house music and Arctic Monkeys soundalikes, your calm tones pushing me on when I needed the support.
See you around for 'consolidation' sometime maybe?
Until then let's fire up our song, "You and Julie", one last time. Week 9 Run 3. Let's do this thing!
Go go go 🏃🏃🏃🏃🏃😂👍👏👨🎓
After all these weeks of hard work and the torture of the podcast soundtrack, you have proved your resilience by taking a deep breath and heading out to face Julie just one more time.
App users are not real runners in my view, not if they haven't suffered Julie!
Oh how I miss Julie You will too 😁
You can still run with Laura as a graduate with the Stepping Stones podcasts, aka C25K+ They are excellent and contain hours and hours of running. Still with the same cheesy music but it works as the beat is just the thing to keep you on track I still run them a lot! The stamina one is a beast. Start off with Stepping Stones first 👍
Well done and Bon voyage 😃🏃♂️
Thanks! I’ll probably check out the C25K+ when I’ve recovered!
...aaaaannnnndddddd relax! I think I pushed a bit too hard at the start. The last 60 seconds were pretty much torture.
I had nothing left for the 'sprint finish' and had to politely tell lovely Laura she could go whistle if she thought my warm-down walk was going to be anything like 'brisk' today.
Still. That'll do pig, that'll do...
Well done, fellow runner.
Laura is used to getting ditched at this stage. She is resilient too.
I have heard great things of the C25K+ podcasts, but I am afraid more of that music was beyond my tolerance levels.
Keep running, keep smiling.
I’ve actually, genuinely, enjoyed the music! I work with library music in my job so appreciate the craft, even if the tracks are sometimes unintentionally amusing.
It’s been fun playing ‘spot the soundalike’, the more obscure the better. There was a cracking Ben Folds take off in Week 3 or 4, and around the same weeks an amazing Nik Kershaw warm down. I bet the composer never thought that would find a useful home! But it does show the podcast producer knew their core target market... midlife crisis cases in their 40’s and up like myself. 😀
I think ‘Julie’ is going to be with me quite a while longer - I wake up with it in my head every bloody morning!
Well done 
Go..... run..... and be free
Thanks Oldfloss. The last few runs I’ve maybe pushed a bit hard as I was so close to 5mins per Km that I wanted to crack it.
I really want to push on to 10k but know I should consolidate first and maybe even give my shins a bit of a rest for a week or two. They’re OK but aching a bit. Any advice on how long to rest without losing the gains from the programme?
Maybe do some slower runs for a while where you don't push hard just to keep your stamina ticking over if your legs are tired..
Thanks Jan. I’ve always had trouble with sore knees and shins when running in the (distant) past. Think I’m impatient and go too far too soon (I was a sprinter at school), so C25K has been ideal for keeping a steadier build up. It really has been great. Just the last week has hurt a little.
I think my general fitness wasn’t too bad as I cycle to work but the stamina has always been an issue. If you’d told me I’d be able to run 6km in 30 mins I’d never have believed it.
Iannoda you should persist with them, honest! The music is actually useful. I know it's pretty weird but strangely hypnotic, letting you just get into your running zone. One tune reminds me of someone playing the saw! I've even bought more Audiofuel! What don't killa ya ........ yeeeha!
No comment.
The funny thing with ‘Chained Up Melody’ (to give You and Julie it’s posh name) is that having done a bit of research it’s taken from a KPM library music CD that’s also on Spotify. But if you check YouTube it’s got 45 thousand views and all the comments are in (I think) Russian!
Was it a minor hit in Siberia? Is there a particular appetite for Futureheads rip-offs in the Urals? Is Putin trying to control our minds with ear worms about annoying girlfriends? I think we should be told.
And also, he sings something like ‘look around you in the hereafter’. Is Julie, his mate or the protagonist dead?! Perhaps I’m overthinking it...
Congratulations on a fabulous Graduation run with Laura (and Julie along for the ride 😉)🎉🎉🎉🎉🎉
You sound like a great runner and I'm impressed with your discipline sticking with the podcasts when so many go for the app.
30 minute runs next and 5k runs while you get really comfy with regular running and get stronger. The c25k + podcasts are worth trying as more tips from Laura. Then maybe head over to the Bridge to 10k site and have a look at the new up to 10k program ju ju is organising. I'm sure you will be able to dip in and start this when you feel ready.
For now celebrate 👏👏👏👏👏👏🎉🎉🎉🎈🎈🎈
Ask for your badge here
healthunlocked.com/couchto5...
Well done 😊x
Thanks Jan. Any advice on how long to stick to 30 minute runs before trying to extend? A month or two?
I think realistically I can only fit 2 runs per week in around family commitments now I’ve completed the programme.
Running twice a week will be fine, Graeme, carry on with those 30 min runs, take note of how long it takes you to recover once you finish and how you feel during the first ten minutes of your run. As you get stronger this will become an easy run.
Try the c25k+ podcasts there are three different ones a speed, stamina and stepping stones run which aim to help with technique. They have Laura as youe coach and an audiofuel soundtrack.
We are all different and you will know when you are ready to push for further distances and able to run for 35 or 40 mins. You could start using the free apps Mapmyrun or Strava to record your runs so you can analyise your pace (maybe you do this already). The Mapmyrun app can be set to tell you when you have run each half km. You can play your own music alongside it.
I would aim for a month of consolidation as you will be running twice a week, to take you into the new year and see how you feel then.
You are a quick runner, have you got to 5k already?
Happy running 😊x
Yes, I’ll definitely give the C25K+ ones a go. I feel like I should be doing strength and flex too but I’ve always been useless at stretching; I feel like I’m just messing about and not doing it properly. I know a lot of people swear by yoga/Pilates but I just haven’t got the time.
I’ve been using Runkeeper. I hit 5k at 24.46 yesterday; I’m not consciously aiming for speed but I wonder if the tracking apps inevitably make you aim for it? Perhaps if I consciously ease off a little and aim for 35 minute runs to work more on stamina? I’m 45, wish I’d started running years back - I’ve always worried about my knees too much. They’re a bit sore today!
Thanks for the help.
The stamina podcast on c25k + is a 35 min run done at a slower pace. Stretching after a run after the warm down walk while your muscles are still warm is important.
What do you think Oldfloss and IannodaTruffe
Laura said "you can definitely do this" ...
Ohhh Laura-you are crafty!!
Leaving Laura
Thank you Laura
