Couch to 5K
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Consolidation week 1, run 1

Hi all, Iโ€™ve just finished my first post-grad run. ๐Ÿ˜€ I only managed 4.5K in 30 minutes but the weather isnโ€™t very helpful today ๐ŸŒž๐Ÿ™ so itโ€™s not surprising!

Iโ€™m pleased I got through it in one piece and thereโ€™s always next time! ๐Ÿƒโ€โ™‚๏ธ๐Ÿ™‚๐Ÿ‘

Cheers everyone, safe running and keep hydrated! ๐Ÿ˜Š

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Well done! Only! Can you imagine nonchalantly saying 9 weeks ago I ONLY did 4.5k in 30 minutes ๐Ÿ˜‚๐Ÿ˜…๐Ÿ˜Ž

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No, if you put it like that it puts a whole new perspective on things! ๐Ÿ˜€ I hadnโ€™t thought of that so thanks - itโ€™s cheered me up a bit ๐Ÿ™‚

Iโ€™ll wait until itโ€™s a little cooler to try my next run, or at least find somewhere with a bit of shade ๐Ÿ˜Ž๐Ÿ˜‰

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I ONLY did 4.3k in 30 minutes today so you beat me ๐Ÿคฃ๐Ÿ˜…๐Ÿ˜Žโ˜€๏ธ

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We both got through it, so thatโ€™s the main thing! ๐Ÿ˜€ They keep saying itโ€™s not a race, but canโ€™t help being competitive, even if Iโ€™m only competing against myself! ๐Ÿ˜‰๐Ÿ™‚

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So true isn't it? We have to keep reminding ourselves how far we've come.

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Yes, we do! I certainly struggled early on but Iโ€™m here now and very pleased overall. ๐Ÿ˜€๐Ÿ‘

I know my breathing is a lot better and I feel more energetic ๐Ÿ˜Š

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Hmmm, you do realise that at that pace you're sitting at 5K in just over 33 minutes eh, not too shabby at all... for "bad" day! ๐Ÿ˜

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Am I? Thatโ€™s not bad at all then ๐Ÿ™‚ Thanks for letting me know! ๐Ÿ˜Š๐Ÿ‘

Iโ€™m coming back next time more determined than ever to beat my record ๐Ÿ˜€

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That's what keeps me going to 5k - I know my pace for the last km and when I get to 4.5 I divide that by 2 and see where it would take me, it's funny how I can always push the last 3 mins that way, knowing it'll see me through to a 5!

For your pace I just divided the 30 mins by your distance, 4.5 and times by 5 = 33.333. Average pace that run 6.66 minutes per km.

I'd take that!!!

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Thanks, Iโ€™ll bear that in mind. Of course Strava tells me my pace but I hadnโ€™t thought of using it like that. ๐Ÿ˜‰ ๐Ÿค”It might just be the help I need to get to 5K regularly! ๐Ÿ˜€๐Ÿ‘

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Nothing wrong with that time David, it will come down as you get stronger, daft as it sounds the more miles you put in your legs the faster you will become, someone told me that on here and I've stepped mileage up and my times are coming down, hang in there

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Thanks Guesty, will do! I can sort of see the logic of that, and if you say so then thatโ€™s good enough for me! Cheers

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I also tried to find run routes around me that started flat to get rid of the terrible first 10 minutes (something else picked up from this forum), do any of the hills in the middle of the run, then try and find more flat or down hill for last couple of k's and step it up if you can. If have an app called Endomondo (free) which lets me put a goal in such as 5k and it gives me an audible message for each k's time and what my goal time would be at say 5k and that motivates me bud. Best of luck.

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That sounds great to me David. Did my first post grad run today too- the slowest 30 mins yet!๐Ÿ˜‚๐Ÿ˜‚

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Oh well, never mind. Just put it down to the weather ๐Ÿ˜Š Iโ€™m sure weโ€™ll both do better next time ๐Ÿ‘

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Not sure I can blame mine on the weather as I was out at 6.00am!

Maybe more the gin I had last night!๐Ÿ˜ฑ

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Ah yes, that might do it! โ˜บ๏ธ๐Ÿ˜‚

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Well done you! Slow, steady and enjoy:)

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Thanks Old Floss. ๐Ÿ‘ To paraphrase Tony Blair, my priorities for the next week are Hydration, Hydration, Hydration!! ๐Ÿ˜Š๐Ÿ™‚๐Ÿ˜‚๐Ÿคฃ

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