Couch to 5K
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Help please fellow runners!!

I'm having a tough time of it, and feeling a bit 'needy'! Managed up to W6 R3, taking it VERY slowly, but found the 25 mins tough going. Then, after 8 days of missed running and cabin fever with the snow, I went out again this morning. I decided to go re-do Week 6, as my legs feel a bit sluggish, and the W6R1 this morning was the hardest ever - it felt like W1R1 all over again! The paths in the woods were pretty awful, slush and ice, and it was such hard going - it felt like I was swimming in treacle! Legs felt ok, but stamina was way down. Does it sound like I'm taking on too much (I'm 56 and literally started 7 weeks ago from the couch), and in which case should I go back a few weeks? Or do I just go again on Wed with W6 R2? I thought I was doing so well, and now I feel sad! Help please you lovely chaps. Thank you x

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W6R2 Wednesday. Some runs are just TOUGH. Don't over-analyze, you're doing fine. Try starting off a little slower than normal, and I always like to try a new route if I need a pick-me-up after a tough run.

You're doing great.

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Thanks runs with dogs, I am thinking about finding a new route, to try and make it go a bit quicker when I get to the 25mins again... A bit of kidology for my simple brain!

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If you made it through the run, then go straight on! Of course there is no harm in repeating runs if you want to but I wouldn't suggest doing so in a sort of "punitive" way. Sometimes we have rubbish runs, and the first one is always a bit of a shock to the system, but you may be surprised by the next one, so dust yourself down and get back on the horse! You still got the kms in the bank so there is no such thing as a run that doesn't count.

You did well to be out there in less than ideal conditions. In these cases, if you feel you're struggling a bit, then let yourself slow right down, if you can.

It sounds like you are doing really well so be proud of your achievements so far, and look forward to your next run. xx

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Thanks Helene, will go with W6R2 next and see how we go... Probs need to pull back the healthy eating again too after those wretched snow days! Think that might help?!

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Probably - but don't worry too much, it's been a few days, not months! I am sure you will be fine and you sound very determined to make it work , which is 90% of the battle ☺

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Run on... a few folk have after-snow hangovers:)

Head out, slow, steady and find a different route maybe as runswithdogs suggests. You will be fine:)

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Thank you Oldfloss, will take each one as it comes, and definitely time to look for a new route I think. Thank you :)

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But you're doing so well! Running three times a week for seven weeks is not to be sniffed at. You've come soooooo far already 😀 And i think the running surface today will have hindered you more than you think.

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Thank you Nictwit, hopefully Wednesday will see the back of the snowy conditions, and I can build back up again towards those long runs. Thank you :)

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Hi,

I am a Newbie and I have read your 3 posts and your story contained therein.

After what you have been through, your are truly amazing, to come from your major surgery , and now at wk 6.2 on Wed and all in 7 weeks from starting the programme.

Have no doubts, you have no reason to feel sad,you are young, brave and you have already proved you have not taken on too much or,you would not have arrived where you are now.

Can I ask you if you had time to read the essential reading by IannaTruffe,which he asked in your second post and your cry for support.🤔

I only ask this in case you need a few gems that will support and strengthen you to enjoy this life changing journey.

In the absense of knowing how well prepared you are, and also keeping it simple,

Preparing for your run,stick with your already established routine🤔hydrate well on your rest day and all the time really.

When you start your warm up walk for your run Relax, Start Positive Stay Positive & Enjoy.

You have said lovely Laura looks after you.I cannot wait to use the podcasts.I am with MJ and he is otherwise engaged right now 😂😂

Slow and steady and slow some more, if required, but do not stop during the run times.This is where you get your stamina rewards from.

Believe in yourself, have no fear, only pleasure, because you can do this, you have already done 20 mins continuously🌟and against major personal obstacles.

You may not realise but after week 5.3 Run you are on a high ridge just looking at the summit.With your story contained in your posts you have this summit at your mercy.I believe you have, and you have to believe you have also.

This is vital for you, and whether you need an extra days rest and because of winter disruption,these are less vital, you are ready and do not stress yourself. There are no negatives and no one is in training for the olympics.

This is your journey and what a journey so far, for me inspiritational, just relax and have confidence in yourself and the programme and everyone is steering and cheering you on.

You have 16 of what must have been the hardest behind you and 11 remaining.

Just let your feet gently kiss the ground beneath you and take each run one at time.

You are going to do this for you.🌟👏👏

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Sorry you are even more amazing you have done the 25 mins continuously.🌟👏👏

You have got this and you only have to continue along this high ridge and you are there on the summit🌟👏👏

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Oh Tbae, thank you so much for taking the time and care to reply to me so thoughtfully. This really is the most wonderful, supportive and caring place to 'rest' on our collective journeys to fitness. I am going to re-read IannaTruffe's link - you're quite right, there is always something new and relevant to latch on to and use. I'm quite looking forward to tomorrow now! Please let me / us know how you get on - Your commitment to the group alone tells me you will be fabulous! Thank you again x (Sorry I don't know how to do emogees!)

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I am a techie dinasur also.😂😂😂

Just press on the face and your in ,scroll and select from everything , a bit like our forum really.

Be careful 🤔 , you might be in there so long you forget about your run.🤔😂😂😂😂

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Echoing runswithdogs and Oldfloss, new route after a pants run always helps clear the cobwebs. Also, seconding that sometimes there are bad runs for no rhyme or reason...

Except there was a wee bit of reason here, awful conditions! ;P That's never going to be great for the mindset no matter what breaks there have been beforehand. Try flipping around how you're looking at it. Even after a break of 8 days, you went and did a 25 minute run. You finished it. Not only that, you finished it even when you had to trudge and drag yourself through treacle. That's an accomplishment. It's not a step backwards and you *are* doing well! :)

You're far enough along that the 8 days break has more of a mental effect than a physical one. Your stamina is still there. I think sometimes after a break or mishap we probably tend to go too hard with that next run, be it in terms of actual pace, or our expectations and then get too critical with ourselves.

You're already re-doing Week 6, don't go back any further! That's already plenty. Next run, take all the pressure off yourself. Tell yourself from the start that you're going to go slower than slow. Often being more relaxed you actually end up going faster/feeling less like you're not going to make it. Personally some of my best runs have been the ones *right* after the rubbish ones. So all the luck for the next one, you've got this far, onwards and upwards! :)

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Very wise advise and reassuring .

Relaxed for me is my trigger and reminder to take up my running posture and have no tension in my dropped shoulders, raised head , relaxed muscles in face, shoulders , hands unclenched, etc,

Anything that avoids tension anywhere is a requirement for, chest open, good breathing, no tension in the neck,blood flow, which can cause other problems,dropped head, reducing oxygen, headaches🤔 and it goes on.

Relax is not an accelerator pedal for me.🤔

Relax , for me,does not mean running with a free casual abandon, which is not in context and keeping with a training run.

Slow and steady and slower if required is a brake that cannot get confused by any other trigger that is used to release / relax tension. Do not run with tension.🌟

I am following MJ, initial choice without even knowing about the lovely Laura.

Sorry for this, but I was moved by Karenbrooks journey and want her to soar through it.👏👏

I am genuinely having difficulty with the use of the term rubbish runs.🤔 I understand it can and it may happen, why?, is always the question for me and what are the positives.👍👏👏

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I agree Tbae - never a rubbish run. Your best is your best. x

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Thanks, not out of breath - I know you are right! Tomorrow is another day, and another run is waiting. I will do my best at it, and that's always OK, even if it takes me a bit longer! Thank you and happy running to you!

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Karen, I found I had the same problems with week 6 re after the snow break,burn 2 pushed me to my limit yesterday. I am sure that re is going to break me, but I will keep on trying as moving is moving!

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Your spot on with moving is moving and it is all good.👍Very positive .

Remember how tough at times it maybe, there are no problems only solutions.

You are building a running body and a running brain and that takes time, all the gems you need for you are here on this forum.

With your spirit you will prevail. Believe that.I certainly do and that just from your one reply.🌟👏👏

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OH Sarah what a time we had! W6 R2 tomorrow - I'll give it my best shot - I know you will do the same. Let me / us know how it goes! Good luck :)

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Thank you for your honest post. The replies have encouraged me as I'm at almost the same age and stage as you. Dreading starting a run this evening after a week interrupted by the weather but know to grit my teeth and keep plodding on. 😊

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Well keep plodding on together Maggie! Our best is our best and it's ok xx Let us know how it goes - we're with you girl!

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Some days are just hard days. Sometimes a longer break causes our bodies to forget a little how it should do it, especially if you haven't been doing much before the programme. But don't worry it will catch up ;)

There is no need of going back. It sounds like it was hard, but you managed to run through it. So I would advice to go to the next run. If it will be too hard, just repeat W6R1 to gain more confidence.

It's really hard to run on slush, it's hard to find a rhythm and because of that easy breathing rhythm.

We all had bad run day. Just go out there and do your best ;)

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Feeling better about it already IgaT, thank you. Your best is your best. 'nough said! Thank you and happy running!

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Hi, and firstly you should be exceptionally proud of what you have achieved so far. As for how you felt after your last run - well, we all have days and runs like it. Lead legs and no energy will pass... they will. I'm sure that the surface didn't help either. Mix the routes up a little.

I felt demotivated a couple of years ago, and then I saw a chap walking up Snowdon. There is nothing out-of-the-ordinary in that, except that he was a double leg amputee. I felt rather humble.

To go from the couch to where you are at is no easy task, but like anything in life worth having, it takes effort and determination, and we all know that YOU CAN DO IT. Stay with us, lean on us but get out there, repeat any runs you want to, but WE all know you CAN do it.

Keep us posted...

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Thank you Sallycycle. I'm upright on 2 legs, and looking forward to tomorrow again! Today is going to be a good day... Thank you x

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Same here... stopped running for a week and first run after the snow felt just too much. Second run felt better. You can do this!

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Thank you Sarah. Up for tomorrow now! Hope your journey continues well too. Happy running, and thank you for taking the time and trouble to share x

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Know the feeling !! Blame the snow ! Well done for managing it.... it will get easier as the week goes on .

I started in September ( 67yrs young) from couch and completed the course .... thought I was doing really well ... got quite big headed .... now after 5 weeks of flu ... I’m struggling .... tried when recovered ... everything ached ... then the snow came ... trying again ..... it’s a long haul when you miss some sessions .

Good luck!!

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Oh Doris, thank you, you are an inspiration. Sometimes rubbish stuff does just happen and set us back a bit. Tomorrow's always a new day and a step towards forward. Hang on in there and let me / us know how it goes. This wonderful community is holding us up! Take care x

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Hello Karen,

My dear wife went through something similar with Breast cancer over 10 years ago. It takes it out of you and can really batter self confidence. But guess what? That changes too and for the better.

We did the Moonwalk together and ( TBH) the last bit was very slow, but completing that made all the difference. It was like she shouted out I AM BACK!.

Maybe running can do the same for you. So, assuming no injuries, please just carry on. The run you do where you come back thinking " Well that was fun!" is probably not too far away.

Good luck!

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Thank you John. We're all in this together. So inspired to hear about your journey. 10 years on is a wonderful thing for you and your wife. You are definitely BACK! I'm on my way too :) confidence growing bit by bit. Today is a good day - we're HERE! Thank you John, Happy running to you both xx

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You are welcome. Step by step!

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Some runs for me are tough, some I feel ok, I always find the first 10 mins really hard!!!! But seem to get a 2nd wind after that x keep going

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Thanks Miffylou, I'm discovering this too - some bits of the run are torture - just wanting to get through the next 2 steps, and then other bits seem to disappear when you notice something interesting along the way, or that little magic rhythm thing happens (that doesn't happen often yet for me, but it's lovely when it does!) Thank you for taking the time to reply. Happy running! x

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That has my made my day.🌟

Wk7.3 for me and loving it.👏👏

Go you, and keep sending your gems, but getting the vital ones for you that you need,and not the trivial many that you do not need , only in the context of Newbies and information overload.🤔🙈😂😂

Enjoy and inspire us further with your amazing journey and do it for you.🌟👏👏

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I've not got any helpful advice but I feel your pain! I've had to really scale back on my running due to my diet and SAD and I feel a complete weed! All I can say is be kind to yourself- it sounds like you still completed the run which is awesome if it was so hard for you! Give yourself a massive pat on the back for getting out in the slush and the cold and fo doing the run xx

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Thank you BadgersMoon. Feeling much more positive today after all the wonderful support from you all! Ready to draw a line under yesterday and get out tomorrow and see what the day brings! Lets do it together and look forward to the Spring and lighter evenings! Thank you for your support, and happy running to you!

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Gosh sweetheart you are expecting a lot of yourself aren't you!!!!! I think you've done amazingly well so far, I'm 52 and on WK 6 start of. I haven't run for 6 days, all of my runs have been on the flat, pavements, I'm not even gonna consider hills, or mud until I've graduated, then I'll slowly work my way up to doing harder terrains. Cut yourself a bit of slack!!! You will get there, just make your runs a bit easier, to start with hunny.

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You're doing great! Don't despair - take the bad with the good and amazing things will happen! I'm counting on this, too. My knees have staged a rather nasty revolt against my exercise programme so I'm sidelined for a week or two. But, I plan to be back slow and steady. Keep going - we're all behind you!

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Thank you Rivengirl - I feel for you with the naughty knees! I've been trying to take care with mine as I take meds which cause joint pain :( Running on grass feels much gentler for mine, and the fab new (first pair ever) running shoes will hopefully prove a good investment... watch this space! Rest up, and happy running when you're back on it x

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