Couch to 5K
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W4R1 fail 😞

After some lovely support and encouragement from people on here at the weekend, I braved W4R1 today instead of repeating W3R3 (I barely managed the 3min runs and was dreading 5min)

Started off ok, the 3min run was ok, but I couldn’t keep it up for 5mins, I was absolutely gutted. This even affected my second 3min run, which I could hardly finish. The second 5mins was almost non-existent, I think I managed about 2 mins, and then just some fast walking with little spurts of jogging.

I was going a lot slower than usual as well (treadmill), as I wondered if that was my problem, but by the end I had my speed set to my usual walking speed and I still couldn’t lift my feet off the ground at the same time.

I’m beyond gutted, like I almost want to cry (does anyone else experience extreme emotional mood swings after running? I’ve noticed the last couple of weeks that on my running days I get very emotional and weepy afterwards, aren’t endorphins supposed to make you happy?)

Wow, didn’t mean to ramble for quite so long, sorry guys. Thanks for reading.

I’m going to reattempt W4R1 on Thursday, hopefully there will be some improvement.

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Don't feel bad about it: you've done a walk and run ;-) And it was just not the right day for you: we've all had tough runs and we learn to make do with them. Perhaps your challenge is more mental than anything else as it seems you felt under pressure to make it while asking yourself if you shouldn't run another W3R3. This programme is not an exam: relax and try to enjoy yourself. As for your emotional mood swings, they may be a sign of your body adjusting to this new regimen: everyone can react differently but can this also be because you are expecting a lot from yourself? Take your time and I hope you'll feel better on Thursday!

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I think you’ve hit the nail on the head. I am a bit of a perfectionist and I don’t like to fail. This was the first time I couldn’t complete one of the running sections, and I guess I hadn’t really prepared myself for that inevitability. But it’s done now, need to keep looking forward

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If you can go for a run outside, it'll be another experience. We are not machines unlike the treadmill, which can account for your will to move in rhythm with it, but also putting you under pressure. Outside, you'll figure out your own natural pace and slow down when you feel tired, and even walk but still enjoy it and not feel disappointed. I hope you'll feel relaxed and peaceful for your next run.

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It seems as though you’ve hit a bit of a blockage here. May I suggest taking an extra day of rest and running Friday instead? Give your bod and head an extra day and go out fresh. see how you feel then, really, really slowing it down - think snail carrying a heavy weight!

Good luck and yup those mood swings seem to heighten when running. I think the endorphins release both happy and sad emotions, especially in the programme. There’s something about making progress that makes you happy and sad all at the same time

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You got out there and kept moving so well done. Enjoy your rest day and be kind to yourself.

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When the weather improves maybe try outside... where you can just go at your own pace instead of constantly battling and judging yourself against the speed of the treadmill? Good luck!

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That’s a really good idea, I will definitely try that soon. I am planning to progress to running outside regularly when the weather improves (I’m training for a half marathon) but the treadmill just makes it so much easier to get started, much harder to make excuses for not running when I don’t even need to leave the house!

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The beauty of this training plan is that you are in control and you can repeat runs if you feel you need to, though generally we encourage people to push on simply to maintain the momentum. Some people take many months to complete the process.

It is about you, not the plan, so take your time and slowly build your stamina at your own pace.

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Take the advice of IannodaTruffe ...:)

Chin up...it does sound as if you might be a tad under par...:)

Put some stretching and some non impact exercise in on rest days, and maybe, just think of getting outdoors. So much to see, and even at this time of year, really uplifting and invigorating...

"There is always in February some one day, at least, when one smells the yet distant, but surely coming, summer."

Onward and upward:)

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Not a fail - a practice run. Really feel for you. I agree about the emotions - this running thing does get the emotions going as well as affecting us physically. Hopefully the advice of the experts will get you going again. Best of luck and keep at it. xxxx

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