Couch to 5K
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Worst week !!

This has been the worst week so far ... the reason is I have not been running!🙁

I graduated last Saturday and then I lost my motivation.

With no more Jo to spur me on , no more goals to complete, I returned to the “couch”.

Today felt like week one again and I had to make myself get out the house for a run.

So with the quietest run ever ( no Jo and the music failed two tracks in) I ran for 30 minutes. It was nice to feel I could do this and it has spurred me on somewhat.

I wonder how many other graduates feel like this.

Sorry for the moan

RGR

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It is a tricky time, when you are trying to find the path forward. I would just commit to running 3 times a week for 30 minutes for a few weeks (consolidation) and then decide what you want to do next. Do not allow yourself any choice about whether to run or not. Almost everyone says that they rarely regret going, but often regret lolling on the couch.

There is a FAQ post on precisely this topic

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Thank you Helen you are right . I didn’t give myself choice before so I shouldn’t now. I just need to run and I will.

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I know I cant reply to you on this one but the thought has crossed my mind what life will be like on the otherside without Sarah

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Pure joy and totally awesome fun:) Take it from me:)

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You'll be fine. I was so worried about not having Sarah to spur me on but running through the fields and trails I was just flying around having a ball. In your neck of the woods you'll be able to do the same! 😁

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You did help me by posting and that was so kind of you. Thank you

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OkaY RGR - here was my ‘foolproof’ plan - well it fooled me! :)

Number 1 I set up 3 x weekly alarm reminders to go out and run -mine say ‘Mr Smooth says get your trainers on and run’ - that way I fooled my self Michael Johnson was till on my tail!

Number 2 - I made a mental commitment to keep posting and encouraging others on here, and I felt I couldn’t actually do that unless I was still running

Number 3 - For my first month or so, I still ran to Mr Smooth I just replayed the W9 runs again and again

Number 4 - I continued to post each run here and then later on my own running blog, because I felt if I did that I would continue running.

Number 5 - my running days became immoveable - they were diarised in my diary for the year ahead, so that I had no excuses not to go, because friends and family knew that even on holiday my trainers came too..

Number 6 - I put out my running kit, exactly the way I did in C25K

Then I think I found by about 2 months post graduation, running was part of my life and I didn’t really need the ‘crutches’ any more, but I still have and do them all, to this day.

It may be too control freaky for you, but I know given any chance I will flake, so by coming up with the many dimensional nagging, it kept me going.

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Thank you Jan for your reply your advice was really helpful and will be useful.

Who is Mr Smooth by the way? 🙂

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The one and only Michael Johnson

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Not control freaky. Organised, planned. I like it, but I work well within structure 😶

If it's ok with you, I think I'll pinch a couple of these ideas.

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Pinch all you like...

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Have you got a blog, if you do please can I have the link. I’d love to follow your adventures

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Jancanrun.com it’s a bit quirky and I apologise for the occasional bad language😱

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😂 don’t mind bad language I’m constantly swearing at myself when I run and quirky is all good

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Here you go - swearing a go-go today - I run 6 days out of 7 so pretty much you can pop in and read it until you’re sick of hearing about running..

jancanrun.com/2018/04/14/14...

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thank you I will I will really enjoy that

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Just checked it out- love it - great to read your playlist too, just about to add Philadelphia to my list now !

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Pleasure is all mine. Running this afternoon so new adventure and music coming up!

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Love when a new song hits my playlist ...it’s the little things 😁

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You can still use the app as well if you need to. Just click on one of the week nine options and there should be a “Repeat this Run” option. But as helenwheels says there is an FAQ post on what next.

I finished three weeks ago and am doing 30 mins or so three times a week. Trying to explore new routes to keep things interesting and keep me motivated.

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Thank you for your reply Tony it is a great encouragement to hear of others post C25K experiences.

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Sign yourself up for your local 5k run and go to the ParkRuns. The official time to try and beat each week is really motivating.

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Thank you Tasha .

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Consolidation... runs because you can..new routes.... music you enjoy... routes that are old friends... look around, relax. no pressure.. runs for pure joy...pop a 30 minute in too ... then think.... Hmmm.... maybe C25K + podcasts...structured, a voice to help you and new disciplines to learn...check this out too...

healthunlocked.com/couchto5...

You are going to be fine...

PS

Get out there or I will come to get you :) xxx

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Thank you Oldfloss great advice as always but I loved the p.s the most 😆

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I mean it xx

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Set yourself a routine. I bought a fancy running watch and programmed in routines; 5 min warm up 30 min run 5 min warm down plus the same with set distances to extend my runs.

Habit and routine are key 👍😁

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Thank you . I do need to return to routine and habit 🙂

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Hey RGR - firstly, many congratulations for graduating!

Secondly, I have also missed the progressive structure of C25K. I've been trying out the C25K+ podcasts nhs.uk/Tools/Pages/Couch-to...

The music is crap, but the structure is helpful, particularly the Speed and Stamina podcasts.

I've also tried a new route. Not sure what my long term goals will be. I'm not a social runner, so doubt if I will be doing parkrun, but I hear that is very enjoyable.

Whatever you decide, keep running and posting, and good luck! x 😀🏃‍♀️🏃‍♀️👍

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Many thanks. It has been so encouraging to hear of other people’s running stories post C25K.

All the best with your running too

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Good for you for getting back out there! You've made amazing progress, don't stop now! You don't have to go farther or faster, unless you want to, but don't stop! I like Jancanrun's "foolproof" tips! Some great ideas there.

For me, I needed some short and longterm goals to work toward. Having them written down on my fridge, on my calendar, and coming here to talk about them helps.

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Hi Toni . Thank you . 🙂 You are doing so well and such goals . Keep posting it’s great to share your running journey.

Think I lost the momentum this week but everyone’s encouragement has been a real help getting back “off the couch” again .

Supporting others and being supported here is so helpful isn’t it.

Have a good week running .

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Just keep rerunning wk9r3

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Cheers biggydoug 🙂

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It’s not a moan, it’s sharing your troubles and that’s what the forum is for😘

It’s hard to feel like this at a time when you feel like you should be buzzing.

But, you’ve had a week off (well deserved) and now you’re Back to it - AND, you enjoyed it!.. (it would be more worrying if you hadn’t). Keep posting and reading and that should help with the motivation?

My advice?... get a proper playlist sorted for next time (or maybe a podcast?) I’ve discovered I run better with those instead of music-i find it easier to control my pace.

Try to get out soon and keep us posted Good luck 🏃‍♀️🏃‍♀️🏃‍♀️

Liz x

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I used the podcasts with Laura when I did Couch to 5K, and after graduating couldn't bear the thought of running without her, so my next 6 or so runs I carried on using the week 9 podcast, and then weaned myself onto my own playlists . I also worked out different routes to give me more incentives.

Happy running - you know you want to. ;-)

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Yeah, l also thought 'what next', life without guide was bleak and made no sense. I questioned my inner motives and set on a highest mountain for 33 and a half days, chanting, until my motivation returned by which time my beard was knee length.

Ok, maybe not that but l then completed the program again (long story), then 10k and now I'm about to do 21k.

Just go out and run, don't analyse those things, simply run. Leave couch for the guests when they visit, or something. ;)

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