Couch to 5K
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Lovely Laura and her Dreaded Intervals

This morning for some reason unknown to man or beast (or even me) I decided that I would do the Speed Podcast. It's ages since I've been out with the lovely Laura, and as I have a busy day today, the shorter run would suit me down to the ground, or so I thought.

Before I'd even got going the five minute warm up walk was a bit of a disaster. After some faffing with my phone to turn on the podcast - inadvertently, and unbeknownst to me at the time, turning off mapmyrun - I started walking purposefully along the road then realised one of my laces was undone. Sensibly, I stopped and retied both laces in a you will never come undone again fashion. After walking about another 20 paces I realised that my laces were now so tight I was beginning to lose the circulation in my feet. But I'd done them up so well that even I had a job to untie them, loosen them off and retie them with a more sensible amount of tension.

At last I was on my my way and sped up my walking pace to try and make up for the two pauses. In my haste to proceed I forgot to look at the ground in front of me and before I knew it I was spreadeagled on the pavement, having encountered a rather nasty (and well camouflaged) patch of ice.

I dusted myself off just in time to hear Laura telling me to start the first run. This was a fairly gentle pace and I was lulled into a false sense of security as I jogged around the park, nursing my wounds. This would be easy I thought, having forgotten that there were speed intervals coming up. The lovely Laura became not so lovely as she then instructed me to run at a much faster pace for 1 minute. But I decided to do as bidden and moved up gear or two.

It was a minute... only 1 minute... it was an extremely long minute and I was so pleased when she told me I could return to a slightly more manageable pace. But before I'd even started to recover there she was telling me it was time to get ready to speed up again. While my poor lungs and legs didn't know what had hit them!

Then there was the need to keep dodging ice patches where the path was in the shade of the trees, which at one point had me running across the grass (I say grass but it was more like marsh land and my feet were very soon covered in mud and decidedly damp). Laura repeated this form of torture 6 times in all, and I realised why it is so long since I've been out running with her. I don't like intervals.

Having survived the intervals and as it was only a 17minute podcast I thought I would continue running to at least cover 5k, but that was when I realised that mapmyrun had been silent, and I had no idea what distance I'd covered. I ran on a through the 5 minute cool down and then a bit further and hope I covered a reasonable distance. My calves were definitely telling me I had.

Next time I'll be back to my own play list and my usually bumbling pace I think.

27 Replies
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Well done anyway on recovering from that fall and carrying on like you did. That’s great fighting spirit right there. Where can I get hold of these podcasts you mention?

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They're here. I've been toying with doing them but I can't get past the music.

nhs.uk/Livewell/c25k/Pages/...

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The music is designed with the correct pace in mind but it is a bit ... (can’t think how to describe it). 🤔

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nhs.uk/Livewell/c25k/Pages/...

There are 3 C25K podcasts designed for graduates, with the same Laura as on the podcasts for the programme- which I used. Stepping Stones is to continue your fitness, Speed and Stamina.

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Ha this made me chuckle, those little annoying things!

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I’m not sure what was more annoying - the laces, the fall, mapmyrun failure or Laura. 😂😂😂

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They are so good though. Don’t stop doing them! 😃👍🏃‍♀️🏃‍♀️🏃‍♀️

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I know they are good for me, but I really find them hard work. I feel like I need a longer recovery time than Laura is willing to give me. 🤔

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I know they’re good for you and (before I committed to my foolish challenge) I would have done more of them. But man they hurt. I am impressed you kept going, despite ice and that stupid mechanical voice lady on Map My Run going awol. I have noticed she does that on the times you really wish she wouldn’t. Shoelaces are also pesky creatures, it’s one of the dark arts mastering them so that your feet retain feeling but are not so loose your ankle doesn’t turn.

All in all, ice, shoe laces, mud oh and camouflaged mud, you deserve a medal. I am thinking the PCT one (Persistent, Committed, Trainer) - you around soon in London?

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I’m definitely up for the Persevering through Challenging Torture award 👍🏽. When are you back from you Malaga?

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Back Tuesday evening - have hospital in Hampstead on Wednesday lunch time and getting shzuzzed by the famous Richard on Thursday at lunchtime too this time in Marylebone. But depending on when you are around might be able to squeeze in a pct or two - Friday is all yours! and following week pretty much free all week.

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Sorry about your mishaps... and tight laces... and that you don't enjoy Laura and Speed... I love it..( shshhshshs)... they are brilliant really... they really do hone up our running skills:)

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I love Laura really, she just makes me work hard. 🤓

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She does..She made me do 7K..in 23 minutes.....!!!!! It was .on my cross trainer though :)

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Wow, 7K in 23 minutes is amazing.

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I don't really count it as such... the cross trainer always seems easier to me... But..it was absolutely pouring here this morning..still is, and because I am building back up to full strength and moving so slowly.. I thought it better than no run :)

That , and Mr OF, chuntering, and clucking over me like a Mother Hen, saying that I was going to freeze if I went out onto the fields!

Great to be loved xxx

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Great post thanks! I really chuckled about the laces - been there... blah blah! Hope your ice wounds are mending well. 😀

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A little bit bruised but otherwise on the mend and ready for a 3 hour walk with old school friends in sunny Dorset today. ☀️ 😀

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Lucky you xx Enjoy!

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So well done!! Laces can be very tricky ;-) But you managed the intervals!! I did the same today but with great sun and no ice on my way, and I use the W1 podcast: as I have a 10 mn walk to the park, I started a gentlejg on the warm-up of the podcast and then increased the pace for the first minute... Well, midway, I did walk for 10 seconds to get back some breath. But I felt quite elated at the end of the session. Give it another go some time: I'm sure you'll find it easier.

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I’ve done the Speed Podcast a few times before and although it’s slightly easier (only very slightly) it’s still not my favourite thing. I hadn’t thought of using the Week 1 podcast for intervals so I might give that a go next time I’m feeling masochistic. 😂

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You might have seen this already but here’s a video of how to tie trainer laces using the top holes.

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Thanks Brian, I do use the lace lock but still get a bit challenged every now and again. 🤗

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My Dad is moving house on Friday so I’ll be busy helping him. The following week I think I’m in London Wednesday and Thursday but will double check the calendar when I get home tomorrow.

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Wow..well done for picking yourself up & carrying on, I think I would’ve cried my way straight home!!! I’ve done the speed podcast a few times over my last few runs & I really enjoy it...each to their own...I think it’s the structure I like but I feel like I’ve had a real workout when I’ve done..I also carry on running afterwards for as long as I can...I’m proper warmed up by then!!! The music’s annoying but once I’m in the zone I don’t really listen to it, even though I’m running to the beat...not sure how that works!! I’ve done the stamina one twice I think, that’s a long one!! I’m puffed by them end of that one!!

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I do like the structure of it (otherwise I wouldn't use it) but it's just a bit of a killer. It doesn't help that I run slightly faster than the pace Laura sets to begin with, so then I have to run faster than her pace for the intervals. It didn't help that I was feeling the effects of doing a rather hard kettlebell class the previous day.

I haven't run over the weekend as I did a ten mile walk on Saturday in the Dorset Coast, and a five mile walk inland on Sunday. I was going to run this morning but it was tanking down so I opted for the gym and some of Rignold's Lenten challenge.

Hopefully I'll be back out running tomorrow.

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My pace is also slightly faster than the start, of I try and run to her pace I feel like a ridiculous cartoon character!!

That’s a lot of walking too!!! I’ll be out tomorrow...I haven’t run since Thursday & that’s a long time for me!! Can’t wait! x

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