Feeling disappointed and demotivated 🙁Week 6 1&2 - Couch to 5K

Couch to 5K
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Feeling disappointed and demotivated 🙁Week 6 1&2

After the euphoria of week 5 run 3 I felt so good and confident. I had read that week 6 run 1 could be a toughie so I was prepared....NO I WASN'T! Blimey I really struggled , my legs were heavy and there were times when I nearly had to stop. All I thought was thank goodness it's not a long run as I would never have done it. So tonight I went into run 2 with a little optimism as I put run 1 down as a baddie. How wrong I was, really struggled again, with the heaviness in the legs? It's new to me on my last 2 runs and I just don't know why? I was so positive at the end of week 5 and now I just want to give up as I don't want to fail 😔. Sorry for negative post

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Lea hang in there, I had a wobble same week, then had two good runs same week. Remember your going to have the odd bad day everyone does, just park it and move on, your doing great and if it was easy everyone would be doing it. Keep it slow don't worry about times until after you've completed it and trust the programme you'll be fine, all the best

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Thanks! I guess it's because I found my 20 mins quite okay and thought 'hey I can do this'

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I thought my body didn't like the stopping and starting again on these runs, I think you will probably feel better doing the 25mins on run 3 better as daft as that sounds. Just keep it slow and think you will be fine. You nearly there.

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No apology needed. I think everyone hits a low point somewhere along the line, and many just like you struggle with W6. Look back people's posts to that week and you'll see what I mean.

Chin up, it does get better. For me the turning point was having an extra day off. Gave my legs a proper chance to heal and I was stronger than before.

Good luck and don't give up! 🏃‍♀️💨

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Thanks 😊 I do appreciate the support I get here 👍

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I was similar today on W6R1. Well not the heavy legs, it's not the legs with me since I got the right shoes, it's the breathing. Found it harder than the 20 minute one but I'm guessing there's a reason for that - and that the people designing the programme know about it and that's why they put the breaks back in for these two runs. But like you I got there and I remembered that the programme is designed to be achievable, not easy: and so far I've achieved it even though it hasn't always been easy. I'm swithering over maybe taking two rest days instead of one but I'll see how I am on Wednesday after resting tomorrow.

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Breathing issues usually respond to a slower pace. Try slowing down a bit. Can't hurt!

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I've tried to go slower but it don't seem to be able to. I think I've slowed down but when I look at Strava afterwards I've started slower then my pace has crept back up again. What Strava also tells me is that when I have a less good run and my pace is slower, it's my walking pace that has dropped and my running pace has stayed the same.

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You're not alone, slowing down is harder than it would seem. A talent in itself. I'd like to offer tips on how to do that, but alas I can't. I just focused, a lot, when I needed to slow down. I have asthma and breathing is always an issue at the beginning of a new exercise programme for me.

You could try putting Strava prompts on and changing them to every 0.5K. That way you can take notice and slow down at the time.

Problem is once your breathing goes it's a bit late to slow down. Huff and puff and struggle to catch your breath do not make for a good run

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Thanks for that. I wear a Fitbit when I run and upload to Strava later - there is a default 1k alert on Fitbit and I'm sure it can be adjusted, though that would be more help once back on the longer runs. I seem to go at about 6'30'' per km on average and it never seems to go faster than 6 or slower than 7 no matter how much I try to speed up or slow down. Of course if I sustained that for 5k it would be over 32 minutes so it's not what you'd call fast, really, but I'm 58 and overweight and totally new to running so I'd expect to be slower I think. Then again I was never really 'Couch' as I do walk a lot so maybe that makes a difference. But I'm generally breathing through my mouth from about two minutes in, even though I can continue for 20 minutes without discomfort.

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That's a fantastic time for your level of fitness. Most Couchers are around the 7+ mark and for good reason. Slow and steady are the by-words around here. Too fast equals problems. As you say, you're not a true coucher and had a fitness level to begin with, which is standing you on good stead. That said, I'd still be keen to slow you down until you break your running legs in. I've been a power-walker for years, but latterly wasn't able to put the miles in and as you'll know, you need a lot more walking miles to catch up with running stats. It's a completely different sport. Despite the similarities, it's a whole other game. I found that the most surprising.

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Yes - I was on W6R1 today and I do seem to have been a bit slower this time on the second and third runs (averaging nearly 7 minutes per k) though actually a bit faster than usual on the first run. It was a rubbish run though so I'm not sure whether I've actually learned how to go slower or was just below par today. My walking pace between runs varies hugely, from just over 9 when I'm at my best to 13 or more when I'm running on willpower. But my running pace varies much less.

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I did the c25k+ podcast (with Laura) yesterday which has music at 150bpm at the beginning and it speeds up to 160bpm at the end. Both speeds were slower than my normal pace - runkeeper told me it was an average of 8:45 mins per km! So your speeds seem phemomenal at 7mins!

So for @lea71, i’d suggest trying to find some 150bpm (or less) music and run to the beat ( small steps), it will force you to run at a pace where you don’t get out of breath.

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Lea71 i meaned to say above that the forced slow pace might help with the legs!

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I’m a graduate and have now done two Park runs. I’m happy to do 8.10. My goal is to get to under 8mins/km. I’m an asthmatic too and really do struggle with breathing, particularly with high pollen counts. So the other day I used Strava and my watch. Every 0.5km I time my walk for a minute or two. That really helped with my breathing. So, today I’m hoping I can keep it at 1 min walks then soon I’ll be able to improve that. It’s all a matter of patience. It will improve.

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Don’t give up you can totally do this 👍

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Thank you 😊 I need to do this!!

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I agree with others, give yourself an extra day, take it slow and most of all don’t be so hard on yourself. I personally hated week 6 and know others did too. Keep going - you’ve got this.

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Thanks 😊

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Good runs, bad runs; they seem to go hand in hand. I would imagine even seasoned athletes have their bad ones. We're not athletes, we're just people doing what we can to get a bit fitter, so why be so hard on yourself? Take a couple of days rest, repeat week 5 if you want. C25K DOES NOT have to be completed in 9 weeks, it's completed when it's complete.

Take your time, find your pace again and you will start to enjoy it again.

(P.S I had my bad week last week - we all have it at some point) :)

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I do need to be gentler with myself. You're bang on with what you've said. I am doing this just to get a bit fitter and if it takes longer so be it 😊

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Apparently heavy legs feeling can be caused by dehydration. Try drinking plenty on rest days as well as run days and see if that does the trick. 😄

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I read it could be dehydration but I've been drinking lots of water everyday since I started this plan. Thanks for the tip though

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Don’t stop this is a tricky week but it gets better xx

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Hope so 😊 thank you

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They were the hardest two runs of all. Don't worry! The long runs are great! And do give yourself enough recovery time. I find two days is best for me.

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Thanks 😊

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Hi, I really struggled with week 6. I think it was stopping and starting that got to me. I was much happier when I got to the last run of 25 minutes and got through it without any problems.

Take it easy, go at whatever pace gets you through it and look forward to the next run!

You’re so nearly there now, so keep at it. I promise you’ll feel better for it! 😀👍

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Hope so! I was ready to stop running when Laura announced I was half way through running 8 minutes though. I didn't though and I completed it so that means I can do it! Right? 😊

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Absolutely you can do it! Just take it easy, don’t worry too much about it and you’ll be fine. 😀

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