Couch to 5K
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C25K+ Stamina, I did it, but it was tough :)

Hello fellow running friends,

I leaped out of bed bright and early on my day off to go running first thing. [Translation: I prized myself out of bed at about 9:15, pulled on my shorts, and stumbled out of the door, and used the warm up walk to wake myself up lol]

I decided that I fancied a bit of a longer run this morning, having done speed the last couple of times. No no, not *that* sort of speed! So - stamina podcast it was. I can really recommend these C25K+ podcasts, they've been brilliant for me, and I wish I'd had the confidence to try them sooner after graduating. So off I went. A bit chilly at first (clearly British summer was last week) but I soon warmed up as expected.

This run was actually a bit tricky, although I did it. I found I did the first 0.5k in about 5'40" per km which I realised was a little too fast, though after doing the speed podcast previously, I was very pleased with that. I had to back off the speed a bit though if I was to finish the session without actually dying. The second, faster, section was actually OK, and my speed didn't drop too much, despite my legs moving faster. I was actually running at just over 6min/km at the 2.5k point, so I turned round and kept going.

I was determined to do this, so if I felt tired I just tried to shorten my stride a little, whilst still keeping time with the music. Yes Laura, thanks to you I will never count to 4 again!! Inevitably my pace did drop a little, and at the end of the 35 minute session my average pace was about 6'40" which is probably my best so far.

So - that's it really, run done and well and truly in the bag. I might get this one out again and play with it next time though :P

Have a great day, fellow running buddies, as the late and great Bruce Forsyth didn't quite say, keeeeeeeeeep running!

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Hoots! Same. I put off trying these podcasts out until quite recently, as I was nervous I wouldn't cope!

Good work there though, Neil. Clearly the speed podcast worked for you, judging by what you were achieving in the stamina podcast! I should try the stamina one…but want to play more with the speedy one. Oh decisions decisions! The reason I like the speed one is because it is short – not that I don't want to run longer, more that 20 mins is my thresh hold for listening to the awful music that accompanies it lol!

You are really getting into your running, aren't you? It is a joy to see! Have a lovely day.

Sadie-runs x

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I have to say having listened to a couple of the podcasts from C25K with Laura, I would say the music on C25K+ is way better... but I do know what you mean. It's just to get the right BPM of course, and I've actually been finding that beat really really helpful, even if the music is annoying.

Like you I was also planning some mixing and matching, and I can't decide now whether my next run will be speed or stamina. I might even try speed again, that could be interesting after stamina, although I feel a little cheated as it produces a much shorter run.

Yeah - I'm really getting into it (running), or rather, it's getting into me I think. I only really set off to do C25K to see if I could get a bit less unfit, and now I feel cheated if I don't get a run in. Who would have thought?!

Anyway, have a lovely day yourself, when are you out next?

Neil x

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Yes, having a specific beat to run to is good. And yay! The running bug has got you. Sometimes, after a really good run in the morning I just want to go for another run straight after. That is madness of course and I never would. 😁

I am out again tomorrow morning - and have decided on the speed podcast. I should stick to a short run as I have a Pilates class at lunchtime. (What is happening to me?! Who is this person even?! Lol)

Sadie x

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It's strange you know, I found myself wondering what would have happened if I'd not turned round and just kept going. I'm really looking forward to trying a longer run now, but at a nice steady pace. That's maybe for a few weeks hence though. I guess you could say I'm consolidating my consolidation now :P

Good call on the speed podcast, you'll be renaming yourself Sadie-sprints before long. Do you think we should set up a support group for people struggling with grief at the loss of their own self? :D

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The cemetery would be full!!

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😂😂😂

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Very well done.

Attempted to use the stamina podcast this morning.More techie gremlins and could only play stepping stones again.🤔 Must have missed something.Interesting Laura suggests using SS in week 9.🤔

Used Laura’s 1234 together with the Matt Cava’s breathing technique.Its a perfect match if you can get comfortable with abdominal breathing.🤔😂

Your close with Brucie, some reckon it is just like dancing.🌟👏👏

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Thank you :) Yes I was fine with my breathing until Laura started to confuse me, and I started thinking about it. I didn't think about it today, and I was, again, fine.

I do hope my running is better than my dancing though, not sure what running with two left feet would look like!!

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Just look at you go. Nice run Neil 👏

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Thank you! The last few runs have been really great actually. Thank you for your continued encouragement kind sir!!

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Go you!!! I LOVE Stamina.. very well done Neil :)

It is great fun to use in a longer run and Speed is great for that too :)

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Thanks Oldfloss it has certainly been fun so far, and I'm really enjoying myself. Have I said that before? Right now I'm looking out at the sunshine, wishing I could go out for an evening run, which won't happen because a) I ran this morning and need to recover and b) I'm going out singing with the Barbershop chorus.

Honestly, I feel like I'm falling in love with running all over again, after winter doldrums, if that makes sense. That has been made possible by you and all the lovely people on this forum!!

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Go you.. go sing and sing :) :) x

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And daft as it sounds, the running helps the singing, as it helps breath control! I'm also trying to persuade my friend Dave from the Barbershop group, who is on about week 4 of C25K, to join this forum, and experience the joys of our sage(!) advice and gentle encouragement :P

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Which podcasts do you use? I just use the one that tells me when you walk and run but I love the sound of ones that give more detail

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Hi Southwoldgal, I use the NHS Couch to 5k+ ones, which give you a bit of encouragement and advice on technique / nagging along the way, and also come with their own unique brand of elevator running music lol

nhs.uk/Tools/Pages/Couch-to...

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Keep going to the end of the current C25K before tackling the C25K+

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Good point, yes :-)

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Oh great post. I’m planning on doing C25+ when I finish week 9 (up next). Looking forward to it now. Thanks

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Do it!!! Although you may want to spend a week or two consolidating your work so far, but if you feel ready, then why not?!

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Yay Neil - this warmer weather is better for running after that dreadful winter we've had isn't it ?

Love the C25K + podcasts. Still use all of them from time to time even though I'm running some longer distances now. Love them for those runs where you want a bit of moral support and don't want to have to think to hard.

Happy running 😊

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I’m really enjoying not being cold/damp and generally being able to enjoy the run. Yeah loving the podcasts too of course. I must confess I’ve not checked how you are doing for a while. How’s everything going?

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Running is definitely therapy for me - work's been pretty intense so I've found myself running more often (alternate days whenever possible) and for longer (completed my first 10k a few weeks ago). Still not overly speedy (5k takes me 35+ mins and 10k about 1hr 20mins) but I'm loving it.

Have decided I'm definitely a fair weather runner love it dry and warm with no puddles or mud. 😊

I see your pace is looking pretty good!

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Hi 316neil ...now you know I love the speed podcast...which I have to say, I did tonight...I was out this morning with my friend on W1R3....I am determined to get her on to week 2 next, but for now she’s comfortable with week 1...so I ran that with her this morning & could only squeeze a quick run in for myself tonight, so I turned to the speed podcast....I did think about the stamina one but I’m scared of it! I want my legs to take me further, my lungs are absolutely fine but my legs say no, no more! I sooooooo want to run further...😐

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The stamina one was hard but I felt a great sense of accomplishment doing it. With me it’s usually lungs that complain first, not legs, and it’s a sign that I’ve been trying to shortcut to going fast without putting the training in. I usually then get grumpy and have to have words with myself!!

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