Graduated

[AlMorr]

I have just completed W9R3, my graduation run this morning between 10.30 and 11 o'clock, I feel very happy with myself and thank everyone for their support. I await my graduation badge.

[Hidden]

Well Done you! It's an amazing feeling, so good idea to go out early and savour it for the rest of the day. Congratulations you runner you 🏅🍾🥂💪🏃‍♂️💨👏👏👏

There's a pinned post to request your graduation badge, just in case the admins miss this post - it's under June 2018 Graduates or similar.

[AlMorr Ambassador Graduate in reply to Hidden]

Thank you Sutsha, yes, I have also told Oldfloss about my run this morning.

[Hidden in reply to AlMorr]

Great! Look forward to seeing your bling then 😀

[Hidden in reply to AlMorr]

And there it is!!!!! Nearly blinded me with that shiny, sparkly Graduate badge! Again, well done and congratulations 😊

[Tbae]

Very well done Alan.

Congratulations and enjoy your celebrations.

[AlMorr Ambassador Graduate in reply to Tbae]

Thanks Tbae, I 'll tell you in detail about my graduation run this morning at Helensburgh because you know Scotland very well indeed.

I started at the pierhead at exactly 1030. am, It could have been 10 o'clock but I just missed the 9.02 train from Glasgow Queens Street and had to wait for the 0932 to Helensburgh. I had intended to run for 20 minutes then return but it took me only 90 seconds to get off the pier and on to the promenade, so I decided to turn back after 18 minutes as I did not want to end up back at the pier, anyway despite a bit of a headwind at first once I got on to the prom I continued until I got to the 18 minutes to return, you will never guess what happened just after I had just turned around to return back to Helensburgh, there was this guy all dressed up in 'Campaign for Nuclear Disamament gear (Faslane is about 6 miles away) and in full Glasgow accent he shouted to me "goan yesel) I shouted back,, thanks, well, I returned back to Helensburgh and celebrated with a chicken sandwich and will be celebrating again this evening with a pizza and a box of chocolates on Saturday.

[Tbae in reply to AlMorr]

Well done Alan.

Lovely description.

Happy memories for me.George Square and the Blue trains? Etc.

Lovely The disarmament campaigner, the translation is, go on yourself, cannot beat the Glaswegian’s sense of humour.

Bet you, he did not know your age,he would have been impressed, fair play.

Enjoy your celebrations.

Hear from you soon.

[AlMorr Ambassador Graduate in reply to Tbae]

Well Tbae, his face was all covered up with that big Campaign For Nuclear Disarmament arrow and no way did I know his age, perhaps around about 30, I guess he was making his way up to Faslane about 6 miles away.BTW my times this morning according to my app are:-full distance-4km 243m, that compares with 4km 161m for my second 30 minute run on Saturday which I ran locally, average pace 07.05/km today compared with 07.13/km on Saturday, so today was a fraction faster, burned 320 calories today compared to 312 on Saturday, I think at that rate I could do the full 5K around 36/37 minutes but I am going to have 6 consolidating 30 minute runs on a Saturday and Wednesday from now on and I am thinking of doing week 5's second run which is the 5 minute run, 3 minutes walk a few times on a Monday just not to make the break from the longer runs not too long.

[Tbae in reply to AlMorr]

That sounds like a good 3 week consolidation plan.

You have finished C25k with a good pace Alan.

Well done.

When you are ready read the FAQPosts, what to do next.Excellent info.

Also download the graduate C25k + 3 podcasts and have a listen to Laura’s Running tips.

I think you will enjoy them.

[AlMorr Ambassador Graduate in reply to Tbae]

Thank you Tbae I will do that, not sure but I still don't and you won't either see the word "graduate" on the right side of my name despite posting it now over 4 hours ago, yesterday that word appeared only 30 minutes after people posted their graduation run, perhaps there is some maintenance going on that has delayed that, I have told Oldfloss the administrator about my graduation run this morning, I will just have to wait.

[Tbae in reply to AlMorr]

Floss on IC unfortunately.

Heads up for site outage tomorrow.

They must be still polishing yours, it such an achievement.

Don’t worry mate your a star.

[AlMorr Ambassador Graduate in reply to Tbae]

Thank you Tbae, no hurry, those things happen, anyway, Oldfloss had a little accident yesterday, unfortunately, some little beasty gave her a nasty bite, I wished her a quick recovery in my post to her, then the outage, I'll be patient.

[AlMorr Ambassador Graduate in reply to Tbae]

Notice something to the right side of my name Tbae : -GRADUATE, yes that technical hitch has been sorted out. I must wish Sallenson, I think he runs his graduation run tomorrow all the best.

[AlMorr Ambassador Graduate in reply to Tbae]

20/6/2018 Good morning Tbae, I am about to start my 'consolidation ' runs starting with the same runs of week 5 day 1, however on a Saturday and most other Wednesdays they will be the full 30 minutes, at least 6 of them before I go on further, not sure what that further will be. I am going to have a listen to 'Stepping Stones' or any other post-graduation podcasts on my Laptop. I just looked back on my Healthunlocked history. My first one was back last September of 2017 when I wrote about the exercises I do, however, as far as my C25K training I did not post anything here until week 4 and most runs since that one I have posted a progress report to you and everyone else on this site.

[Tbae in reply to AlMorr]

Great to have your diary Alan.

I am careless with that, do not have that discipline.

I cannot do it but techies can retro post.Useful tool.

Enjoy your consolidation runs.That is a good plan.

Atb.Take care of you.

[AlMorr Ambassador Graduate in reply to Tbae]

In the past I have been accused of being a clock watcher, so what, at least that way I know exactly where I am. I have just returned from my first post-grad run, yes it was the same as run 1 of week 5, quite nice having two-three minute walks in that 21 minutes. Saturday starts my first 30-minute consolidation run which will be done locally.

[AlMorr Ambassador Graduate in reply to Tbae]

Hi Tbae, just to tell you that I completed my 2nd but 1st full 30-minute post graduation run around Broadwood Loch Cumbernauld this morning, full details you can find on my post to Sallensons (Stephen) wonderful inspirational graduation post. However, my pace was 4km 366 m compared to my graduation run pace of 4km 242 m

[AlMorr Ambassador Graduate in reply to Tbae]

Update Tbae- St Andrews Day 2019

I was at Drumpelliier parkrun this morning for my 12th Parkrun, my running time was 30.56, that is one second slower than my PB when I ran at Drumpelliier on 21 September 2019. I was fourth in the 70/75 age grading for men, there are still plenty of men in their 70's who can run sub 30 minute 5k's, all three of them were around 28 minutes.

[Tbae in reply to AlMorr]

So well done Alan, you are Brillant.

Happy St Andrews Day.⭐️👏👏💥☄️

[Kar43]

Congratulations graduate 🏃🥇🥂🎉 👨‍🎓

[AlMorr Ambassador Graduate in reply to Kar43]

Thanks Kar43

[Hidden]

Here's the pinned post...

healthunlocked.com/couchto5...

[Alanist Graduate]

Well done Alan, I knew you'd sail through it. Enjoy your moment and beam with pride. Congratulations 🏃🏃🏃

[AlMorr Ambassador Graduate in reply to Alanist]

Thank you, Alan, that makes two Alan's graduate within two days.

[Dizzysmum17 Graduate]

Fantastic - well done you!

[AlMorr Ambassador Graduate in reply to Dizzysmum17]

thank you Dizzymum17, I feel delighted with myself

[Myrar Graduate]

....Congratulations Almorr...So chuffed for you ...You've done fantastic ...Wishing you all the very best in your running future ...Enjoy your graduation 😊😊😊

[AlMorr Ambassador Graduate in reply to Myrar]

Yes I hope to enjoy my graduation, I am not sure but the word "graduate" has not been put up on the right side of my name despite me posting Graduate over 4 hours ago, yesterday some had that word within 30 minutes of posting, I think there is some maintenance going on at healthunlocked today, anyway thank you for congratulating me.

[Myrar Graduate in reply to AlMorr]

Yes there is maintenance going on ..I'm sure it will be in its rightful place soon ....Brilliant achievement 😊😊

[AlMorr Ambassador Graduate in reply to Myrar]

Uudate Myrar, you have not been on this forum recently but I would like to tell you that on Wednesday 22nd July 2020 I graduated to 10 miles after running 10 miles around a route near to where I live.

[Penelopesimmons Graduate]

Fantastic - well done you!!👏👏

[AlMorr Ambassador Graduate in reply to Penelopesimmons]

Thank you

[QueenTea Graduate]

Congratulations 🌟👏🏆. Very well done - great achievement 🙂

[AlMorr Ambassador Graduate in reply to QueenTea]

Yes it does seem a big achievement Queen Tea, I have not used that word at all bit I will now I feel Chuffed LOL

[Jay66UK Graduate]

Well done!

[AlMorr Ambassador Graduate in reply to Jay66UK]

Thanks for the compliment Jay66UK, I enjoyed my C25K runs, all of them

[owmeknees]

Congratulations and well done! 👍👏🥂🍾💪

[AlMorr Ambassador Graduate in reply to owmeknees]

Yes and thank you owmeknees, it makes me feel great, I only started running 9 weeks ago, not really to lose weight but as an extension to my exercise regime for us older uns, seems to have gone well despite a few doubts at the beginning on April 18 when I ran W1R1.

[owmeknees in reply to AlMorr]

You have done brilliantly! 👏👏

[AlMorr Ambassador Graduate in reply to owmeknees]

Thank you owmeknees, I feel brilliant as well after completing C25K

[Ripcurlrana71]

Fantastic!! Congratulations!! 👏🏼👏🏼👏🏼👏🏼👏🏼🍾

[AlMorr Ambassador Graduate in reply to Ripcurlrana71]

Thank you Ripcurlrana 71, I enjoyed that run this morning.

[Ripcurlrana71 in reply to AlMorr]

I enjoyed my graduation run too - was the most relaxed run from all of my C25k runs. The pressure was off! 😊

[Tinker5393 Graduate]

Congrats. Fantastic 🍾🍾😎

[AlMorr Ambassador Graduate in reply to Tinker5393]

Thanks, yes indeed Fantastic Tinker5393

[RobW73 Graduate]

Congratulations on your graduation!

[AlMorr Ambassador Graduate in reply to RobW73]

Thanks, Rob I am very happy with my runs being completed, I will now run 6x30 minute consolidation runs over the next 3 weeks, about 2 a week with a shorter one, perhaps run 1 of week 5 to make it a little shorter.

[sallenson Graduate]

Well done, my caber-tossing friend! It couldn't happen to a nicer man!!

[AlMorr Ambassador Graduate in reply to sallenson]

Yes indeed Stephen, I did not have a caber with me this morning but perhaps in one of my 6 consolidation runs which I will do over the coming 3 weeks I could consider that, thank you and all the best for your final run which if I am correct is tomorrow.

[AlMorr Ambassador Graduate in reply to sallenson]

Hi, Stephen, I commented on your 23rd June inspirational post which was on your own post, but this post of my graduation run I have saved to tell you in more detail of my first post-graduation 30 minute run and the music I listened to, also my best time so far (no sub 30 min for me) I started my run with the music of the Blue Danube by J. Stauss, no I did not trip over my feet despite the first 200 metres being slightly downhill, I think I ran just a little too fast to the music as I completed the first kilometre at a pace of 06.42/km, my graduation pace for kilometer 1 was 07.15. The next few kilometres was accompanied by music by Mendelsohn, the Wedding March, pace for kilo 2 was 06.48, kilo 3:-07.02, kilo 4:-06.54 and according to my app the average pace altogether for that 30 minutes was 06.52/km, that compares to my average pace of 07.05 for my graduation run, altogether I run today 4km 366 m compared to 4km 243 m on my graduation run. The final kilometre today was run to the Viennese waltz "Roses from the South" by J. Strauss played by the Orchestra of Andre Rieu.

You told me of your future plans to run the Paris Marathon next year on 14 April which I know you will do and is absolutely brilliant, my future plan is a bit more modest, in fact not sure once I do run 5k altogether which at the pace I ran today might just be SUB 37 minutes if I am lucky. After that I am not too sure, I'll think about that one but no way the M word comes into my mind, as they say in the song, Keep on Running.

[Ang33333 Graduate]

Well done! 🍾🍾🍾🍾🍾🍾

[AlMorr Ambassador Graduate in reply to Ang33333]

Thank you Ang33333 (why all the 3's)

[Ang33333 Graduate in reply to AlMorr]

It was a mistake. Should have just been 33. I typed too many! I am not 33. It's my house number. Easy to remember.....!

[AlMorr Ambassador Graduate in reply to Ang33333]

OK

[Hidden in reply to Ang33333]

So, it's not Angieeeeeee! Disappointed now 🤣🤣

[Ang33333 Graduate in reply to Hidden]

Ha ha ha ! My mum calls me Angie! 😁😁

[AlMorr Ambassador Graduate in reply to Ang33333]

Perhaps she calls you that because there was a song by The Rolling Stones called Angie Baby back in the 1960's.

[Ang33333 Graduate in reply to AlMorr]

It's possible! My sister is Lisa named after Elvis's daughter!

[AlMorr Ambassador Graduate in reply to Ang33333]

Hi Ang 33333, not heard from you for a couple of months but I would like to tell you that I ran 10 miles on Wednesday 22nd July 2020 and now have the words 10 miles next to my username on the Marathon forum.

[Dexy5 Graduate]

Well done. 🥂🍾🏃‍♂️👏

[AlMorr Ambassador Graduate in reply to Dexy5]

Thank you Dexy5 I enjoyed that run

[Bridget007 Graduate]

Well done! 😃🎉😃🎉😃

[GoGo_JoJo Graduate]

Super! Well done. Congratulations! 🏅🌟🌟🌟🌟🌟

You should feel pleased, it's quite an acheivement. Enjoy your new ability 👍😁

[Saartjie Graduate]

Well done Al. Enjoy your momentup there on the podium! 🏅🏅🏅

[AlMorr Ambassador Graduate in reply to Saartjie]

Thank you Saartjie, I certainly will enjoy my moment on the podium, things have been sorted out today as I have noticed 'Graduate' on the right-hand side of my name, there was a technical problem earlier on and it took about 4 hours for it to appear, not the usual 30 minutes.

[over61andstilltrying Graduate]

Well done you! Congratulations! 🎓🥇🍾🥂🎉🎉🎉🏃🏃🏃And all the very best for your onward running journey. I think I read that you are a super fit gentleman who is 10 years my senior. The planks and press ups you manage would put many younger mortals to shame. I wonder whether you have a particular distance you would like to run in the future. The graduate badge suits you.

[AlMorr Ambassador Graduate in reply to over61andstilltrying]

That is correct '61andtrying', the running is just a continuation of my exercise regime which actually started in January 2017, (although I have been going long walks and cycling since I was a little boy) I Googled "exercises for over 65's" and it came up with as you say various exercises, yes it started with press-ups, then I continued with some sit-ups and planks, my daughter gave me a yoga mat and I looked at several Youtube videos and on most mornings before breakfast I do a short workout along with them, also one time I was doing my normal shopping and there were two 5 kilo kettlebells in the store and I could not resist buying them there and then, it was a dead weight carrying them home with the rest of my groceries, I thought my shopping bag was going to burst. How I started with the running, I was watching a half-marathon on the television and during a short break advising people about exercises, they came up with the C25K program, I thought at first it was something to do with a 25-kilometre race and thought no more about it until I realised that the 2 was to 5ks, not 25, so the rest is history and I started C25K on the 18th of April and had my graduation run today 18th June, exactly two months on. Just reread your post and you ask about distances, not sure, I certainly would like to run a 5k, my times have been pretty steady, both today and the first two 30 minute ones were about just over 4 ks, I would imagine that if I ran a full 5k distance it would be around the 36/37 minutes. I am going to have 6*30 minute consolidation runs over the next 3 weeks and then see what happens, I could increase that to say 33 minutes, 36 and finally 40-minute runs, by then I would think it certainly would be 5k, but beyond that???