Couch to 5K
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Weekly chat 5 -11 March

Hiya and welcome to a new week.

Sometimes we don't feel like putting a whole post up but just want to share something small, so this is a great place for doing that during the week.

If youre a lurker it is a great place to say a little hi without the pressure of a full post.

Wishing you all a happy and healthy week,

Juju, Realfoodieclub, Oldfloss, Millsie-J and Bluebirdrunner

XX

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I’m going Stir Crazy.

Last weeks non-running related injury to my shin is still giving me a lot of gyp.

Very tender to touch, and painful to walk on first thing in the morning.

The bone bruise is now showing it’s ugly head and it’s a whopper! 😱

The swelling has subsided considerably which is good but I’m not going to take the risk running on it.....I intended to go for a run this morning. I hope it clears up soon, it’s doing my head in 😖

Rant over, have a good week fellow runners 🏃‍♀️🏃🏃‍♀️🏃

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It must be very frustrating Ted😐...give it plenty of time to heal, its painful for a reason.

I expect you have tried ibulieve gel, if the skin is not broken to help with the swelling.😊xx

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The skin is broken Jan. I’m taking Ibuprofen. I’m not going to be training for a bit 🙄

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I ran :) Week 5 Run 1,, slow, steady... no snow...yeayayayayayayaya!

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Fantastic, Oldfloss ! I bet that felt great! :)

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It really did😉

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Yeah! No snow and a run..a double whammy😊xx

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Oh yes 😊

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So pleased that the snow has gone! I hadn’t run for 9 days and was desperate to start Week 9.

This morning I shot off way too fast with all my pent up energy and paid for it between 14-23 minutes. Slowing down and catching my breath helped me to get a second wind and I managed to finish my 30 minute session.

Happy running everyone!

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Well done...and your first 30 minute run is done!😊x

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Im running on the ‘wrong’ days this week since I went out yesterday instead of Saturday. On the bright side that means when I get home tonight I don’t have to get changed and go straight back out :)

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A very, very wet run last night but after an enforced snow break it was so good to be out there again! W9R3 beckons...

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It is whispering your name...

Well done Nictwit, I hope the weather is better for your Graduation run in a day or two...😊xx

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W6r2 tomorrow. I found r1 a little tough. I have lower energy this week, but I also changed my diet a bit, cutting down on carbs. I am trying to lose a few lbs. I think that's why. Hopefully it doesn't slow me down too much!

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Good luck ToniCR slow is good. Slow will get you through the run...

It's important to save a little in the tank so start steady, stay steady...

you can do it...You are ready...

Be Positive and think about telling us all about your success!😊xx

We are rooting for you.

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r2 done, but it was so hard. Like back in week 1 and 2 when I almost couldn't make it to the end. Why is week 6 like this?? Week5 was awesome!

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You are doing it ToniCR😊... now you are at this stage in the plan the toxic ten may start to come into play. This is the normal phenomenon all people get, that when they start to run , their body needs more oxygen quickly to cope with the exertion, but..It takes a while for the oxygen to get into your bloodstream all around your body. So you feel breathless and puffed out for the first 5 to 10 mins while this settles. You can push through this by blowing out some long deep breaths, and by making sure you don't set off too quickly.

Once you get past the first 10 mins, you will feel more relaxed and your breathing will settle. You may hit the running Zone! So it's better to start slowly and save your energy for the end of your run. Once I knew this it helped me.

Of course, it may just be you are feeling a bit below par at the moment,😆but Good luck with Wk6 R3..stay positive , go slowly, and you will do it.😊x

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Thank you!!

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Bluebirdrunner - it's a nice forum name :)

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Hi I will be running W5 R2 tonight, I just wondered I always get to the end of my run and run the last 2 minutes at a faster pace getting faster each 30 seconds as I still feel like I have energy left. Would I be better upping my pace for the whole thing instead! I always find the first couple of sections difficult so keep those slower? With my 20 mins run coming up on Monday I wondered if I should just keep it steady and if I am risking injury by running faster at the end?

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I'd keep on doing what you're doing for now. Being able to finish a bit quicker is a real confidence boost for the next run, whereas if you set off too quickly you might find it much more of a struggle. As a compromise, you could maybe try increasing your pace slightly once you get to the last five minutes - and more again in the last 1-2 mins. But the main thing about this plan is it's not about speed or distance, but stamina. Making sure you can run through the whole time is the most important thing.

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That sound like a good plan thank you

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Hi pixie pickles, wow, that's great that you have energy to up the pace near the end of your runs.

No, don't up your pace from the start, you need to go steady to start with while your body takes on oxygen. You only need to complete the session, and so starting slowly will make sure you do. Being able to Up the pace at the end is a bonus, and one you will be glad of as you get further into the program.

Laura always said, if you can ..go a little faster at the end..and finish in style, but I never could😉

Great running and you are doing brilliantly😊xx

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Thank you bluebirdrunner (I like the new name) I will keep doing what I am doing then

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I am really enjoying the program and love the feeling of running. This forum is such a brilliant resource of support. I had to take 2 weeks off due to illness and struggled getting back but I just went through the old post and took in the wisdom and now I am back feeling extremly motivated again. Thanks to everyone who comments on this site.

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Its great isn't it, I think the program is brilliant and really works and that's why we all feel so passionate about it..😊x

Such lovely people on here.x

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I'm just wanting to share my happy realisation that I'm feeling no real after-effects from running at all at the moment. I did my 25 mins last night, stretched when I got in, and my legs are feeling absolutely fine today, no stiffness or aching. :) I know the importance of stretching, and do it every time - but today the lack of soreness feels like A Really Good Thing to Notice

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It sure is RainbowC 😊 xx

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