This is the life! :)

[Irish-John]

Just hit the Graduation mark again after IC and starting my US version of C25K from scratch. 35 minute run at W8 D3.

Now on to 10k.

Much more peaceful process this time around - no "chatter" from Gremlins, no real worries -. apart from hoping hip will stay in socket this time - about " can I really do this " and so forth.

Mind you - I still trundle, lurch, shamble and lollop my way around the Park, and my lungs sound like ET with tonsillitis...it's never going to be "easy" for me to run but damn if it isn't the hardest fun I've ever loved

Onward and upward

[Cornet-Carolyn Graduate]

Woohoo, that's brilliant well done 👏

[Irish-John Graduate in reply to Cornet-Carolyn]

Thank you CC

I'm very relieved - hip is behaving and lungs are creaking along nicely

[Oldfloss Administrator Graduate]

Brilliant John.. well done you... I love the "... US version of C25K" ... a bit like my Old snail version right here

10K beckons.. it really does.. but, you know the form.. steady and slow I am heading towards ju-ju- s plan for my repeat journey towards 10K...I think...

We could run together maybe?

You have done wonderfully....

PS

I now have the image of ET wheezing its way round a park, firmly in my mind!

[RunaroundSue in reply to Oldfloss]

Can I join you two on the 10K journey?

I have already been there once but fancy one or two local 10K races in the summer and autumn. (I use the term "race" loosely in my case. Just to finish safely and before everyone else has gone home will do for me )

[Irish-John Graduate in reply to RunaroundSue]

You absolutely can RAS Even more reasons to run

[RunaroundSue in reply to Irish-John]

Do you have a link to your programme IJ?

I have already got details of the _ju_ju one. I just wondered how they compare

[Irish-John Graduate in reply to RunaroundSue]

I don't know how to link on a phone, but it's called Zen Labs C25k. It has separate programmes for 5, 10, half and full but is not free. I will post the 5-10 deatils later for you ☺

[RunaroundSue in reply to Irish-John]

Thank you

[Irish-John Graduate in reply to RunaroundSue]

OK, here's how zen goes, usual 5 minute warm up cool down and then

Week 9 - d1, r20, w3,r20.

d2 - same,

d3 - r 20, w2,r20.

Week10 - d1, r10,w1,r10,w2,r10,w3,r10,w4,r10.

d2same.

d3 - r12,w1,r12,w2,r12,w3,r12,4,r12.

Week 11- d1- r15, w3.r15,w3,r15,

d2 - r25,w5,r15.

d3 - r25,w3,r15

Week 12 - d1 - r30, w5, r15

d2 -r30,w3,r15

d3 - r30,w2,r15

Week 13 - d1 - r40,w10,r10.

d2 - r40,w3,r10

d3 - r40,w2,r10.

Week 14 - d1 - r50

d2 - r55

d3 - r60 (graduation)

Blimey! LOL

[RunaroundSue in reply to Irish-John]

Thank you. I prefer running to a time rather than distance. Now to work out how to time myself as I don't have a FKT. I do have an R2D2 timer, possibly a bit big to carry. I can set intervals on my watch so I will try that - just hope that I will be able to hear it.

Starting next week?

All being well I will do my 50th parkrun tomorrow

[Irish-John Graduate in reply to RunaroundSue]

Fifty! ☺ Well done you ☺

I plan on starting the journey to 10 on Sunday - will figure the math part for FKT in the meantime, it'll probably take me that long ! 😂

[Decker in reply to Irish-John]

Hey well done again John! - that is the Zen Labs program I used for C25 and C210 - at the time both were free - seems to have changed now.

[Irish-John Graduate in reply to Decker]

C25K was free, 10 was only a couple of dollars ☺

[Decker in reply to Irish-John]

Ah thats not bad at all. It was great to use along with a playlist

[Irish-John Graduate in reply to Oldfloss]

thank you Floss - ten k will come when it comes Last time I did it on a morning I set off with absolutely no thought of cracking it Some days are great, some are 'practice' but ALL running days are 'Fab'

I'm enjoying the journey all over again

Love to run with y'all as always

Those other lazy bollicks always droning on the radio about 'walking ten thousand miles' aren't in the same room as us! I would RUN ten thousand miles with you! LOL

And as for the wizened one -

'ET - put the phone down you lazy sod and RUN home!"

( I never have seen that movie btw - but that time it came out got so fed up of all the kids doing their best impressions, which were dire I believe anyway, of THAT VOICE ad nauseum ensures I never will LOL )

[Bluebirdrunner Graduate]

Yeah! Congratulations on your* RE-GRADUATION* John😊....

I don't believe that was an easy thing to do, but it was defiantly a good thing to do.

You know what comes next, and it would be so nice if you and Floss could do the 10k plan together, it's good to have company...

Your badge is looking super shiny today✋😎xx

[Irish-John Graduate in reply to Bluebirdrunner]

Thank you Bbr - it is indeed nice to reach the milestone again, and best of all is that I never thought I could do it in 'straight runs' Despite being laid up for almost three months I did not lose all my stamina - we really do gain an incredible amount of long term fitness from the programme and subsequent running

[Fishypieface Graduate]

Well done you! And all the sweeter 2nd time round, with everything you've been through. You do sound like a right picture! I am sure you do yourself a disservice! Good luck with the next stage

[Elfe5 Graduate]

Yaaay!! Wonderful! So pleased for you.😄

Do you think you could develop the ET neck extension and scream too? It might be suitable when some bright young thing sprints past! 😂

[Irish-John Graduate in reply to Elfe5]

LOL - the only neck elongation I would like to achieve is to irresponsible canine owners and utilising the dog leads they simply fail to use in the proper manner

[RunaroundSue]

Well done, I knew you would do it. It does seem to have passed quickly - maybe not for you.

[Irish-John Graduate in reply to RunaroundSue]

Thank you RAS It did go quickly! My US programme is 8 weeks and graduate with a 35 minute run. Took me four months or something first time around and was akin to the Bataan Death March - this time, 8 weeks and enjoyed it

The residue of fitness from running before plus the confidence that as long as my hip held out and I took it slow and steady there was absolutely no reason to worry about 'can I do this?' helped enormously

The '9 weeks/5k' really does put a burden on new runners - I don't know how they could change the title though and attract the number of runners it does. Thank the Lord this forum is here to help ease the way - I would NEVER have graduated the first time without all the support and advice I got (and still get) here

[thisfishcan Graduate]

Amazing job. Congratulations!!

[Irish-John Graduate in reply to thisfishcan]

Thank you Tess- isn't it great that a programme actually delivers such an awesome result! So many fakey 'get fit/strong/healthy/happy'' programmes and promises out there and not worth a darn - but this one works literal miracles on people like me

and the bonus is - programme teaches us how to run, but this forum educates us in ENJOYING it

[SaskAlliecat Graduate]

It's so great to have you back John! I'm glad you're hip is cooperating and staying put.

[Irish-John Graduate in reply to SaskAlliecat]

Thnk you Sask

It is just as great a feeling to be back at this point as the first time around

Running plus the forum - unbeatable combination for happy days

[Lorna9339]

Yay! Well done you! 🏅🥇🥇

[Irish-John Graduate in reply to Lorna9339]

Thank you Lorna ☺

[Irishprincess Graduate]

I think these things are a bit sweeter the second time around. A bit like second marriages 😉

Well done John. Again 👏👏👏