What is your week? July week 1 🌻🍓

[Bluebirdrunner]

Hello all! The heatwave continues!

We need to take care of ourselves in the heat. Wear a cap, suncream, sunglasses and keep fully hydrated at all times...

Welcome to the first week in July of “What is your week?”

So- the idea of, "What is your Week?”.

Every week I am going to put up a post, so you can add in a little post underneath, to say what week you are planning to do this week.

Sample post (feel free to put as much or as little as you like):

“Hi, I'm Bluebirdrunner and this week, I am doing the milestone Week 6 runs. Feeling a little nervous, any tips folks? “

We are growing so much at the moment and we wanted to have a little fun post ,so we can see who is on what week of the programme, and hopefully it will help everyone to feel more included on the forum.

Please remember it doesn't matter if you stay on the same week for a while, that is fine; it is a journey and it really doesn't matter how long it takes, it will be so worth it when you get to the final run.

If you have just graduated, this will also be a great place to keep you motivated, there is always the Quest on the Bridge to 10k forum as well, for Graduates.

I will add all the names from this week under this post. Then every week for the month of July the names will roll over into another post. Anyone can join in at any time.

Let's get a good list going so we can support each other throughout the month, and get another four weeks of running miles in our legs!

(Come on you lurkers, we would love you to come join us too)!

Happy running everyone 😊

Millsie-J, Realfoodieclub, Oldfloss, Ju Ju and Bluebirdrunner 🌻🍓

Gridlet

Grannyruns

kc44

Shazamie

little-anne

jacquiAM

Balletomane9

Jaz20

Running59

Hermione14

Jay66UK

DeeTray

KarenSmpson1

Mountaindreamer

Glynis1

Laineyhb

Sallenson

Saartji

KittyW

jeffbird

HiggyM

Hawnlake

Alan1st

Greyspark

CliveWoolley

ccarter100

Anggrrr

TKaye

lez69

Becky1606

lollytwist

Millymay13

jodieiwh

Thriftyvickie

Crittermad

Dexy5

REBECCA59

Lylagrace

Helenlea

Elles78

Tallismorley

ShwetaAmeta

Sixtyeight

JanB76

Joostex

Sweatycat

Frankfm

TJ26

[Gridlet Graduate]

I didn’t run at all last week because of the heat. Not running at all isn’t the answer though, I was grumpy, felt fat and generally not happy.. so this week I intend to get three runs in. Any tips?

[Grannyruns Graduate in reply to Gridlet]

Go early while it's still cool enough to run.

[Bluebirdrunner Graduate in reply to Gridlet]

Hi Gridlet, great to hear from you.As Granny runs says, go very early morning if you can, or wait until later in the evening when there is more shade. A wet running buff soaked in cold water around the neck is cooling. Do wear a peaked cap or hat to keep the sun off your head..and tie your hair up/wet it if you like.

Keep it nice and slow..... enjoy it....Good luck 😊x

[Lylagrace Graduate in reply to Gridlet]

Agree go early.... I’m still struggling with body image, but determined to keep going.

[Grannyruns Graduate]

Hi I'm Grannyruns. I've just completed run 3 week 8 this morning. I'm feeling incredible. This programme has really helped and inspired me to keep on going and the people on this forum are always there with an encouraging post. It's brilliant. Begin week 9 on Thursday so wish me luck. 🏃‍♀️

[Bluebirdrunner Graduate in reply to Grannyruns]

Hi Grannyruns, Well done, that's brilliant going... Good luck starting Week 9, you know you can do this now and the podium is in sight! 😊x

[captain_compass Graduate in reply to Grannyruns]

Hi Grannyruns hope it went well 😊 I’m right behind you with W8R3 under my belt today. The end is in sight. Or is it the beginning 🤔😄 Best of luck with the final two runs 👍🏼

[Joyceys in reply to Grannyruns]

I completed w8r3 last night and legs sore this morning. First time I’ve had aches to be honest . Determined to finish by next week

[Grannyruns Graduate in reply to Joyceys]

I did w9r1 this morning and it went much better than expected. Took the route in reverse so had to run up a bit steeper hill so well chuffed with myself. Stupidly deleted the run before synching on my Fitbit . 🙄

[Bluebirdrunner Graduate in reply to Grannyruns]

Well done Grannyruns...only two more to go to Graduation!😊x

[Bluebirdrunner Graduate in reply to Joyceys]

Drink plenty of water. stretch well after your run and do you do toe lifts and heel drops as part of your stretching routine while your muscles are still warm joyceys...?

Good luck with Week 9!😊x

[kc44 Graduate]

hi just done 1st podtgrad run ! went at 6.30 to avoid heat ( still 20c) 😫 managed 30 mins 4.3 k but I want to keep doing that for a bit before moving on ... considering park run this Saturday- 🤔happy running !🏃‍♀️

[Bluebirdrunner Graduate in reply to kc44]

Great work kc44...Well done😊 on your early morning run!

Parkrun will be fun, print off your barcode and take it with you.😊x

[Keepcalm-keepsmiling Graduate]

Hi. I graduated a month ago and I’ve continued to run 3 times a week. I tend to do one 20 min run, one 30 min run and then a 5k (which takes me around 42 mins so very slow and steady). I still haven’t braved park run and I’m not ready for 10k so will just plod on with what I’m doing. Still loving it though 🙂

[Bluebirdrunner Graduate in reply to Keepcalm-keepsmiling]

Hi Shazamie, great work! What you are doing is perfect, building your running legs and getting stronger.

Happy running! 😊x

[little-anne Graduate]

Hi I'm Little-anne, I just did my hardest run yesterday.

5k in the heat, start time 10.40am, on rougher terrain than expected with a killer hill.

Managed it in slow time of 41.28.

Felt the heat badly after finishing.

May reconsider this race next year unless its cooler

Not giving up, entering a 10k in September.

Summer insanity I think......

[Bluebirdrunner Graduate in reply to little-anne]

Hi little-anne, that must have been so hot yesterday at that time! You did really well, that time is not slow especially with a killer hill...

Have a couple of days rest and keep up your fluids to help your legs recover.

Great work!😊x

Have you looked on the Bridge to 10k site at the 10k training plan on there...

[JacquiAM Graduate]

Just completed W3R3 ... W4R1 on Wednesday for me 😊

[Bluebirdrunner Graduate in reply to JacquiAM]

Well done JacquiAM.....onwards and upwards!

You can do this😊x

[Balletomane9]

Hi, I’m beginning week 3. Feeling sore and sluggish (and a bit terrified to be honest!) but determined to get out there this evening after work! X

[Bluebirdrunner Graduate in reply to Balletomane9]

Hi Balletomane, no need to worry, you are ready for this. Trust the program.

I hope you can wait until it's a bit cooler...then off you go. Nice and steady, you will be surprised at what you can do!😊x

[Balletomane9 in reply to Bluebirdrunner]

Thank you!! I’m just in the door having completed W3R1, can’t quite believe I did it, almost gave up but kept going - so slow and my feet barely off the ground but I did it!!!!! 😁

[Jaz20 Graduate]

Hi - I’m doing my W9 R3 graduation run tomorrow 😀 and then my second parkrun on Saturday. Wow, I love this running lark - who’d have thought it!!

[Bluebirdrunner Graduate in reply to Jaz20]

Yeah! Good luck with your Graduation run tomorrow Jaz...the podium is right there!

You are doing brilliantly..Go you!😊x

[Running59]

Hi I’m runner59. Just finished run 1 Week 9. I have to run in the morning between 6 and 7 as it’s the coolest time. I always drink plenty during and after. The run.

[Bluebirdrunner Graduate in reply to Running59]

Hi Runner59, congratulations on your first 30 minute run! Well done on your early start.

Enjoy your Graduation week!😊x

[Running59 in reply to Bluebirdrunner]

Thanks it get way to warm to run hence the early starts

[Hermione14 Graduate]

Just done run 1 week 5 ☺ bit nervous about the dreaded run 3, 5 mins seems long enough at the moment! Hayfwver not helping, thank god for the inhaler!!

[Bluebirdrunner Graduate in reply to Hermione14]

Hi Hermione, this is a good week, trust the program, you are ready...believe in yourself.

Start your run nice and slowly, stay slow.

Good luck we are all rooting for you😊x

[Jay66UK Graduate]

Hi, I’m Jay. Planning 4ks for this morning and Wednesday (as Wednesday will be by far the coolest morning this week where I am) then a 5k on Saturday. Possibly a Parkrun.

[Bluebirdrunner Graduate in reply to Jay66UK]

Good luck with your runs this week Jay😎...

Will it be your first Parkrun if you do it?

[Jay66UK Graduate in reply to Bluebirdrunner]

No. Second one. The first was umm interesting. I posted about it, start of June 😱

[Dexy5 Graduate in reply to Jay66UK]

Tee hee 🏃‍♂️⛰🏔🏃‍♂️

[Jay66UK Graduate in reply to Dexy5]

Cruel. Just cruel. 😭

🤣🤣🤣

[Dexy5 Graduate in reply to Jay66UK]

Sorry jay

[Jay66UK Graduate in reply to Dexy5]

😉

[Bluebirdrunner Graduate in reply to Jay66UK]

😂😂😂just read your first Parkrun report Jay...I hadn't seen it before.. honestly.

What an adventure..brilliantly funny write up and video..

I hadn't seen it I swear.😊xxx

[DeeTray Graduate]

I’ve restarted the programme due to injury at the end of w9r3 meant I had to stop running. Meant now to be on wk2r2 but it’s way too hot and I’m not an early bird so I’ve stalled !!!

[Jay66UK Graduate in reply to DeeTray]

The heat is immense. Hoping for running it breaks soon.

[Bluebirdrunner Graduate in reply to DeeTray]

Hi DeeTray, any chance you could run in the evening once it gets a bit shady?

Well done on restarting....you know you can do it and that the program works..

Good luck 😊x

[KarenSmpson1]

Completed W2R3 Sunday 1st July 😁 W3R1 is on Wednesday little bit nervous of 3 min run

[JacquiAM Graduate in reply to KarenSmpson1]

I’ve just completed week 3 and was nervous too but it’s actually OK! Just keep it slow and you’ll be fine 😊

[Bluebirdrunner Graduate in reply to KarenSmpson1]

Hi Karen, well done completing Week 2. As jacquiAM says take it nice and slow and steady and you will do it...Good luck 😊x

[REBECCA59 in reply to KarenSmpson1]

Same as me . We can do it !!!

[Bluebirdrunner Graduate in reply to REBECCA59]

You will Rebecca! Good luck😊x

[mountaindreamer Graduate]

Hi Bluebirdrunner

I ran W9R2 on Saturday, then graduated with W9R3 this morning. Plan to run again on Wednesday - 5k for fun with a change of scenery for once. Then may try a Park Run with my husband next Saturday...not sure about that yet...

Happy Running everyone! 😊🏃‍♂️🏃‍♀️❤️😎

[Bluebirdrunner Graduate in reply to mountaindreamer]

Congratulations for completing the program this morning and Graduating mountaindreamer ! Well done.🎉🎉🎉🎉

Your plans sound great...Enjoy your celebrations 😊xx

[mountaindreamer Graduate in reply to Bluebirdrunner]

Thanks...hoping to head for the 10K plan after a few weeks of consolidating...will see how things go! 😊❤️

[Glynis1]

Hi, I’m Glynis and tomorrow I will be W9R2! Currently on holiday in Cornwall ☀️ I always run very early in the morning at 5am. If all goes well this week I’ll be graduating on Thursday 😁, I started C25K whilst on holiday here in early May we love this place 🌊☀️🌊

[Bluebirdrunner Graduate in reply to Glynis1]

Hi Glynis, how exciting..Good luck with your last 2 Wk 9 runs and you will be Graduating on holiday! Let us know how you get on...

Welll done on your early morning start!😊x

[Equi-geek Graduate in reply to Glynis1]

How did it go this morning Glynis?

[Glynis1 in reply to Equi-geek]

It was great and I graduated. Bit tough in places but the old knees made it 😂😂😂

[Bluebirdrunner Graduate in reply to Glynis1]

Great work Glynis and you have the badge to prove it too!😊x

[Laineyhb Graduate]

Just done my 2nd post grad run. Only 3.2km in 30 minutes but I don’t care! I just want all the other plodders out there to know it’s ok, just get out there and go at your own pace. I will do a park run one day..... ☀️🏃‍♀️👍🐷

[Bluebirdrunner Graduate in reply to Laineyhb]

Well done Lainey! Great work😊x

[sallenson Graduate]

Did Stepping Stones for the first time today. Loved it. Going to do 30/20/10 intervals on Wednesday. I'm going to love that too. Then another 5K on Friday to see what my legs have learned. I'm going to have a brilliant time, have some fun, and love every minute of it. I'm daft like that tho

[Bluebirdrunner Graduate in reply to sallenson]

Hi sallenson, totally hooked on running by the sound of it! It's great isn't it😁

I like Stepping stones too..

Have a great week😊x

[sallenson Graduate in reply to Bluebirdrunner]

Great?? Better than that!! xx

[Saartjie Graduate]

Hi Bluebird! I'm Sarah. 2nd week post grad (I think!) This heat is a killer but my 2nd run in it wasn't as bad as the first. I need to build up to 5k now...currently at about 4.2 in 30 mins. Not sure whether to extend my last run this week by 10% and see how far I get. I also need to build in some strength training. Am thinking of doing 1 HiiT session and 1 yoga session in addition to my 3 runs pw. Just need to write it down to see how it all fits in I think. Loving the running and so happy I completed this programme 🙂

[Bluebirdrunner Graduate in reply to Saartjie]

Hi Saartjie, not far off that 5k mark now. A few extra minutes and you will be there. Do them at the beginning of your run, (start a bit further away or do a little loop, physiologically it's easier😉) playlist on shuffle...

Don't force it or worry though, you will be able to do it, you are still building stamina and strengthening your legs.

Have a good week😊x

[Saartjie Graduate in reply to Bluebirdrunner]

Thanks for the advice. I love that we can trick ourselves into dealing with these things!

[KittyW Graduate]

Hello! I’ve just completed my last run of week 8, so hoping to graduate next week. I can’t believe how far I’ve come, but still finding the long runs hard going. Determined to keep running after graduation though, it has improved my fitness hugely. My 13 year old son is also doing the programme now, and has roped in his friend too, so I’m spreading the word about the fab C25K!

[Bluebirdrunner Graduate in reply to KittyW]

Hi Kitty, Well done for completing W8, start nice and slowly on these longer runs and relax into them. The heat is a huge factor at the moment, you are working hard and getting there!

Have a great Graduation Week...Good luck 😊x

You have set a great example to your son too!

[jeffbird Graduate]

Hi All, I had a bit of a disaster of a run for w9r2 yesterday so I need to redo that. I'm still hoping I can graduate this week but we will see. I'm on holiday from Thursday but travelling most of the day so might have to wait until Friday when my sister joins us- she's on week 4!

[Bluebirdrunner Graduate]

Hi jeffbird, it sounds like you were under par yesterday, best wait until you feel back on form. There is no rush to get these runs in..you will do them without doubt. Hopefully you will have a cool breeze to help while you are on holiday.

Start slowly and stay slow 30 mins of gentle running all the way to the podium when you are ready😊xx

[jeffbird Graduate in reply to Bluebirdrunner]

thanks bluebird, I never thought I would be annoyed that the weather is so good!

[Bluebirdrunner Graduate in reply to jeffbird]

😄Have a lovely holiday. x

[Tbae]

Good advice as always for heat from Bluebirdrunner.👍

JuJu reminded the 10 magic number 10 k plan current intake of Panther cubs, of the importantance of sunglasses for all.👍

As a member of the macular society and a spectacle wearer ( Mr Magoo) showing my age now 🙈 😂

It is important to filter the UV blue light to prevent any damage to your central vision the macula.

Visit the community macular society on here if you need any , info and help in this department.

They just issued a fairly moving video of the impact of this type of sight loss.🤔

Sorry,not trying to scare anyone , just something to be aware of. From someone who worked in the Middle East, hot climes for years and was careless, did not bother much. 😴

If you wish Bluebirdrunner, I will try and upload the MS video or access it in the macular society community.🤔

You got to believe running is magic.💥🏃‍♀️🏃‍♂️💥

[Equi-geek Graduate in reply to Tbae]

Good point - I am terrible at wearing sunglasses - keep losing them etc etc. I'll have to find a pair...

[Tbae in reply to Equi-geek]

The correct ones are fairly cheap.

Sources from MS.Visit the community on here.

I now have prescription ones and separate slip over ones for hedge cutting in the garden.

Good luck.

[Bluebirdrunner Graduate]

A good reminder Tbae. I wear mine at all times unless it is raining😆xx

[HiggyM Graduate]

Hi I'm HiggyM. This week I have my last run of W8 then first two of W9.... The end is in sight! 😊

[Bluebirdrunner Graduate]

Hi HiggyM, good luck with your last run of Week 8, and into your Graduation week!

You can do it😎

P.s it's only the end of the beginning....keep up the great work!😊xx

[Hawnlake Graduate]

Amazing to read everyone’s successes, I was using the heat as an excuse but went out this morning and completed W8R, found a run with tree cover so cooler only trouble is the hills! Just one foot in front of the other.

[Bluebirdrunner Graduate]

That's brilliant Hawnlake...Well done you!

Week 8 in the bag...Graduation Week next..You will do it !👍😎x

[Alanist Graduate]

Hi, graduated last month, so am sticking with 30 minute consolidation runs for a couple more weeks.

Think I've finally learnt that whilst I've come a long way and this running lark is very addictive, I'm still very new to running and need to not get carried away too soon.

I did suffer with a calf injury during my C25K journey, so am cautious not to work my body too hard too soon. I'm taking it nice and steady, enjoying the runs and feeling the benefits.

I'm definitely noticing the 30 minute runs becoming easier as the weeks pass and the distances improving without noticing, which is a plus.

[Bluebirdrunner Graduate]

This sounds great Alan, you are building up your strength and stamina and these consolidation weeks are important for cementing the running habit.

Nice and steady, not standing still, improving your technique...

Happy running😊x

[Greyspark]

Hi I’m Grace, currently on week 2 run 3, aiming to start loosing weight! Don’t mean to seem stupid but what is this parkrun everyone talks about?

[Bluebirdrunner Graduate in reply to Greyspark]

Hi Grace, Well done for starting the c25k program, it really works and you will be running for 30 minutes by the time you complete and Graduate...😊

Weightloss as you know is about eating less ( of the treats) and moving more, and you will definately start to tone up and lose inches. As the running times get longer you will start to feel the benefits in fitness and stamina.

Drink plenty of water, and try to eat mainly healthy fresh foods.

Parkrun is an organised weekly run usually on Saturday mornings countrywide. Its over a 5k course and they are very popular. They welcome everyone, you can run part and walk the rest and there are always tailwalkers behind so you will never be last!

Here is the link all about them...something you may like to try in a few weeks...

healthunlocked.com/api/redi...

Have a great week. Good luck😊x

[CliveWoolley Graduate]

I ran 5.2 just before going on holiday to Cornwall. It looks like I'll be doing 5.3 on Fistral Beach. Not used to running on sand, maybe barefoot running is called for.

[Bluebirdrunner Graduate in reply to CliveWoolley]

Well done on your W5 R2...

Maybe see if there is somewhere flat and shady for R3... sand will be very hardwork barefoot or not😆...

Stick to doing what you know works... go for it with confidence, nice and steady.

Hope you have a brilliant holiday, if it needs to wait til you get back don't worry, it will be there waiting for you to nail it!😊x

[JennyH10 Graduate in reply to CliveWoolley]

So jealous, love Cornwall and Fistral 😍 have fun!

[ccarter100]

Hello! CCarter100 here! Sadly, there is no running in my immediate future. The heat wave finally hit my state on Saturday. Temperatures here in Pennsylvania are in the upper 90s, with a heat index of over 110 degrees (37 degrees C and 43 degrees C respectively). I was going to try first thing this morning, but although the temps were down in the comfortable low 70s (22 C), we were at 75% humidity. Since I am carrying plenty of extra insulation, 🙄 I toyed with the idea of getting on the treadmill in the fitness room at work, but realized that once I leave work I have no way to cool down my core temperature. Not good. So, regretfully, I am going to be sensible and wait. Very disappointing.

I am thrilled to read about so many successes on this forum, though! It lifts my heart to hear so much good news and support. Whether you are in week one or week nine, please be careful about the heat and come home safely.

[Bluebirdrunner Graduate in reply to ccarter100]

Hope it cools down for you soon ccarter😊x

[ccarter100 in reply to Bluebirdrunner]

Thanks! Crazy weather 🌞🌞

[Equi-geek Graduate in reply to ccarter100]

Totally understandable - you're being very smart! Hope the heat subsides soon!

[Anggrrr Graduate]

I’m on my third graduate week but on holiday last week so have had a break. Not run in this heat yet and dreading it. Thinking of trying it on the work treadmill tomorrow am.

[Bluebirdrunner Graduate in reply to Anggrrr]

That sounds like a plan Anggrrr...a break won't have done you any harm.

Good luck, you sound very keen to get your runners back on!😊x

Hope you had a great holiday...

[Anggrrr Graduate in reply to Bluebirdrunner]

Thank you. I was. One thing (and I’m going to check through the forum in a minute) is I was 5 mins quicker! Parkrun best is 43 ish, I did sub 39 in the gym. I suspect I was a lot more consistent, plus I struggle on uneven terrain.

[Bluebirdrunner Graduate in reply to Anggrrr]

Well done!😊

[Tkaye Graduate]

Hi all, I’m still consolidating, managed 5k in 35 mins but only on the flat or in a treadmill, I’m very wary of injuries. I’m off for an early run along the prom tomorrow with a trip to the gym mid week, I’m planning / hoping to do my first park run Saturday, sooo nervous!

[Alanist Graduate in reply to Tkaye]

35 mins is a very respectable time Tkaye. I'm wary of injuries too, having been taken out of action on a couple of occasions. Nothing serious thankfully, but take greater care to recover between runs. I'm currently consolidating and running every 3rd day which the body seems comfortable with.

Good luck with the park run,run your own run and I'm sure you'll be fine.

I'm hoping to get my first one in sometime in the next few weeks (when the kids commitments don't clash!!!), saying that I am going to try the route by myself tomorrow night and see how I go. 🏃‍♂️🏃‍♂️🏃‍♂️😀

[Bluebirdrunner Graduate in reply to Tkaye]

Some good consolidation going on and a pretty goid 5k time too!

Everyone is very friendly and welcoming at Parkrun you will be fine. Remember to print off and take your barcode...

Have a lovely run along the prom tomorrow morning!😊x

[lez69 Graduate]

Hi blue, I'm starting wk7 tomorrow morning. I run 5.30 as it's cooler and I wake up early anyway. Loving this programme and the support from this group. Onwards and upwards (very slowly) to graduation week 😀 x

[Bluebirdrunner Graduate in reply to lez69]

Hi lez, a nice early start for your Week 7 runs...you know you can do these so relax take it steady, and let it start to flow. Your legs know what they are doing now!

Goid luck and yes onwards and upwards towards the podium..😊x

[Becky1606 Graduate]

Hey! I'm Becky and I've just finished W7R3 so will be doing Week 8 this week!

Im just starting to believe I can do this and graduation is in sight

[Bluebirdrunner Graduate]

Hi Becky, Well done! Yes, you can believe it, it's brilliant isn't it...you are doing this!

Good luck with Wk 8, nice and steady😊x

[lollytwist Graduate]

Hi! I graduated two days ago and tomorrow will be my first Laura-free run. I'm feeling a bit nervous about being out on my own but also a bit excited! I've downloaded some new music and am going to try new route. Let's hope it goes ok 😊

[Bluebirdrunner Graduate in reply to lollytwist]

Have a good run, lollytwist, relax and enjoy it. We look forward to hearing how you get on...You know what to do.

Good luck😊x

[Millymay13 Graduate]

Hi, I’ve just run my first week 8 run and finding the longer runs really hard going. I’m getting a bit bored as I run which is making me focus on how hot I’m feeling! Any ideas to help occupy my mind? Thank you!

[Bluebirdrunner Graduate in reply to Millymay13]

Hi Millymay, do you have a playlist on shuffle?

Maybe you would you like to listen to a free app called ZombiesRun! There is a mission and they talk to you. Its a 30 minute run, you could set your timer to finish after 28 mins...

Podcasts and audiobooks is another option that lots of people enjoy running to.

You are doing really well...keep going onwards and upwards 😊x

[Millymay13 Graduate in reply to Bluebirdrunner]

Lots of good ideas, I might try a podcast or audiobook but I think I might be a bit scared of zombies! Thank you very much Bluebirdrunner!

[jodieiwh Graduate]

Made it to week 9, just completed R1 and next run wednesday ☺

[Bluebirdrunner Graduate]

Great work jodie...moving towards that Graduation podium!

Good luck with the last two runs of Week 9!😊x

[jodieiwh Graduate in reply to Bluebirdrunner]

Thanks almost there.

[Thriftyvickie Graduate]

I haven’t run for 2 1/2 weeks due to my allergies but now on new tablets so finally completed my week 7 run 3 today

[Bluebirdrunner Graduate in reply to Thriftyvickie]

Hi Thriftyvickie, I'm pleased to hear you have got your allergies under control with new medication.

Well done on getting right back with a 25 minute run. That must have felt great and boosted your confidence...onwards and upwards now..😊x

[Crittermad Graduate]

Week 9 this week 😬🏃🏻‍♀️

[Bluebirdrunner Graduate in reply to Crittermad]

Exciting...you can do it Crittermad...

Good luck and enjoy your Graduation Week!😊x

[Crittermad Graduate in reply to Bluebirdrunner]

Thanks D-day is planned for Wednesday!

[Dee2609 Graduate]

Hi I’m Dee.

I got as far as W9R2 before developing a subluxed sacroiliac joint 10 days ago. Talk about frustrating! Seeing the chiropractor twice this week and doing modified clam exercises and stretches like my life depended on it 🙄.

Trying not to be cross I can’t graduate but thems the breaks I guess. Hopefully back to running before too long as I’d rather not slide back several weeks. D x

[Bluebirdrunner Graduate in reply to Dee2609]

Hi Dee, so sorry to hear this..that sounds very painful...😯

I hope you are soon sorted and feeling better. Its frustrating, but you are well into the program so should be able to pick it up again when you are fit.

Take care. Keep checking in on the forum to stay motivated. 😊x

[Dee2609 Graduate in reply to Bluebirdrunner]

Thanks Bluebirdrunner! I’m checking in daily and determined to get back on it ASAP. Told my chiro to throw the book at me: massage, acupuncture, manipulation.... the works!! I guess I’m lucky to have an excuse not to run in the heat though 😉

[Dexy5 Graduate]

Hi bluebirdrunner, I had a great run at Parkrun on Saturday, despite the heat. I continue to do physio exercises on my rest days to strengthen my lower leg muscles and it’s working well. I hope to do 2 30 min runs this week and then run all 5k of Parkrun on Saturday (I will remember my bar code).

[Bluebirdrunner Graduate in reply to Dexy5]

😀 Hi Dexy, that's brilliant. There's no doubt those leg strenghening exercises are working... great work!

Look forward to hearing how your Parkrun goes😊x

[Lylagrace Graduate]

W8r3 to look forward to tomorrow.... was dreading w8r2 but did it, am slow but can feel stamina increasing.... just wish there was a no hill route off the road...but it does mean downhill into the wind on the homeward stretch. The roads here are too busy and no footpaths. Did meet some walkers on the minster way, and did manage to speak without gasping. Also got over shyness lol

[Bluebirdrunner Graduate in reply to Lylagrace]

Well done Lyla...with a hill as well!

Slow is good...you are doing brilliantly 😊x

[Helenlea]

After a very hot week and three attempts at W7R3, I’m looking forward to Friday when I’ll tackle Week 8. I’m just gutted I didn’t press the start workout button properly on MapMyRun as I think today was the best pace I’ve run 🏃‍♀️

[Bluebirdrunner Graduate in reply to Helenlea]

Sounds like it came together today Helen, you did well and felt good!

Good luck starting Wk8 on Friday, you won't forget to press start again😆..

Nice and steady on these longer runs...😊x

[Tallismorley Graduate]

Tallismorley Just done Week 1 Run 2. Hold me to carrying on.

[Bluebirdrunner Graduate in reply to Tallismorley]

Hi Tallismorley 😊,

Well done on your W1 R2 success!

Trust the program, every run is building you up for the next....it really does work!

Good luck with R3...keep posting!😊x

[Elles78 Graduate]

W8R1 complete this morning at 0700 and boy was it warm! Graduation is now so close I can almost smell it!

[Bluebirdrunner Graduate in reply to Elles78]

Well done Elles...you are definitely on the home straight....

Keep going, Good luck😊x

[Elles78 Graduate in reply to Bluebirdrunner]

Thank you 😁 x

[ShwetaAmeta]

Hi Everyone, I am in Week 8. Thanks to this wonderful community because of which I have reached this far. Cheers !! Only issue that I am since W7 is a bit of pain in my calfs while running. Don't know what to do ?

[Bluebirdrunner Graduate in reply to ShwetaAmeta]

Hi ShwetaAmeta,

Well done for getting to Week 8! You are doing brilliantly. If the pain is when you run, it could be muscle cramp, caused by dehydration. Do drink plenty of water on non-running days as well as running days.

If it's after your run too, you could incorporate toe lifts and heel drops into your stretching routine which you do while your muscles are still warm. Stand on the bottom stair facing up with your heels half on/off the step. Hold on to the bannister or wall for support. Go up onto your toes...hold then back to level. Then gently drop your heels just enough to feel the stretch, hold then back to level. Repeat.

Take these longer runs nice and slow and steady, especially at the beginning and relax into them...

Hope this helps...

Good luck with your last two weeks of the program! 😊x

[ShwetaAmeta in reply to Bluebirdrunner]

Appreciate your advice Bluebirdrunner Will try to incorporate the same .. Thanks a lot... U take care..

[lexiemcd Graduate]

I'm going to do w6r2 tomorrow morning. Bit disappointed with w6r1 - felt as if I was struggling after having a good run at w5r3 ! Will keep going though - not giving up at this stage - as I did last year ! Hoping this forum can also help keep me motivated !

[Bluebirdrunner Graduate in reply to lexiemcd]

Hi sixtyeight, don't worry, you did it...lots of people find this run a struggle. Its actually a little bit harder than Wk5 R3, but feels like it should be easier...

These runs in Wk6 with walk intervals are there for a reason, trust the plan, start nice and slowly and do them in the same way as you have been training..

You are doing brilliantly...keep up the good work!😊x keep posting..you can do it.

[JanB76 Graduate]

Hi, I just did W8 R2 last night. Didn't think I was going to do it this week what with the heat - hubby was away for a few days meaning I had to walk the dogs early morning before work rather than doing my usual run, but got in from work yesterday determined to hit the road running!! 22degrees was a bit much for me but I still got my 28 mins in even though I did have a few technical issues. Hopefully get run 3 done on Friday then I'm off to Sunny (and considerably hotter than here) Devon for the week!! Running shoes are coming with me so watch this space, I might end my holiday on a high with a graduation run

[Bluebirdrunner Graduate in reply to JanB76]

Hi Jan, Well done on your Wk8 R2 last night😥...hard work in the heat!

Early morning for R3?...then off on holiday. We shall look for your posts to see how you get on in Devon!( beware hills😉)

Good luck😊x

[JanB76 Graduate in reply to Bluebirdrunner]

Yes, I’ll be out just after 6 Friday morning avoiding most of the heat!!

Can wait for holiday. The site we’re staying on is a bit hilly but has a beautiful lake that I might laps around, avoiding hills, 🤣🤣🤣

[Bluebirdrunner Graduate in reply to JanB76]

Sounds lovely.😊x

[Thriftyvickie Graduate]

First week 8 run smashed but boy that was hard going & I was super slow too

[Bluebirdrunner Graduate in reply to Thriftyvickie]

You did it...slow is good in these temperatures...😊x

Well done you!

[Joostex]

Next run planned for Saturday, which will be week 7 run 1. I’ve struggled with week 6, various muscle twinges in lower calf area and so repeated two of the runs, which means week 6 actually has taken 2 weeks to complete. Actually run for 27 minutes on last run ( carried on for 2 minutes in the walking phase) so hopefully back on track, and looking at graduation by August!

[Bluebirdrunner Graduate in reply to Joostex]

This hot weather is making it hard work Joostex, you have done the right thing in putting in the extra training sessions...The calf twinges, may be due to being a bit dehydrated, and are you stretching gently after your warm down walk?

A longer warm up walk and a proper warm down help, try to make time for them.

You may benefit from a massage roller therapy stick to roll your calves, but do follow the instructions for using it carefully. Don't roll towards or over your knees.

Good luck for your run on Saturday 😊x

[Joostex in reply to Bluebirdrunner]

Some great tips Bluebirdrunner, will have to try the stretches after warm down and my better half has a roller which I will have to try, thanks

[Keepcalm-keepsmiling Graduate]

Hi. Went out at 5.45 this morning, after the 5 min walk I tried to run but had to stop due to a pain in my knee 😕 I’m going to rest up and see how it goes, hoping to run again Sunday 🤞

[Bluebirdrunner Graduate in reply to Keepcalm-keepsmiling]

Ice and elevate it (frozen peas wrapped in a tea towel)...

Be careful with knees, don't run Sunday if its at all painful.😯xx

[Tartiflette Graduate]

Finally graduated yesterday!! 😃Had an unexpected & unwanted 3 day rest before it but had the best run yet! Loved it

[Bluebirdrunner Graduate in reply to Tartiflette]

Well done Tartiflette...bet you feel amazing! Will look for your 'I did it' post😊x

[Tartiflette Graduate in reply to Bluebirdrunner]

Thanks! feeling good!! 💪🏼🏃🏼‍♀️

[Sweatycat]

I chose to start couch to 5k 2 weeks ago and was determined to keep going even with the heat! Otherwise I would never get round to it! I've been running late evening 9ish when it's cool, but not sure if this is a good idea! It just fits in with children and the heat to run later on! I'm on week 2 run 2, anyone else? And any tips from those who've done week 2 already!

[Bluebirdrunner Graduate in reply to Sweatycat]

Hi Sweatycat, well done you for starting the program in the heatwave!

Running late in the day is a good idea.

Nice, slow gentle jogging is all that's needed. Drink lots of water on non-running days as well.

Do you do some stretches after your warm down walk but while your musles are still warm. These are good...

nhs.uk/Livewell/c25k/Pages/...

Good luck with the rest of Wk2, trust yhe program, you can do this😊x

[Sweatycat in reply to Bluebirdrunner]

Thanks for the support and the link! I haven't been doing stretches then realised tonight I need to but wasn't sure which to do so you read my mind there!

I have to admit it's hard to slow down the pace and build up slowly, I always used to just run flat out and didn't really keep up with it, hopefully pacing myself this way and sticking to the program will work!

Cat x

[Bluebirdrunner Graduate in reply to Sweatycat]

😊It will work, think of it as learning to run from scratch, you are building stamina.

30 minutes is achievable by the end of the program.

There is a guide to doing the program which you may not have seen here....

healthunlocked.com/couchto5...

Good luck..keep up the great work!😊x

[Tkaye Graduate]

Fab park run this morning in Burnham-on-Sea, was so nervous but once there I somehow quickly settled into my pace. Beautiful course and all so friendly, shifts and work permitting I’ll definitely be doing it again. Thanks for all the encouragement folks, appreciate it!

[Bluebirdrunner Graduate in reply to Tkaye]

Well done on your first Parkrun Tkaye...

Glad to hear it went well and you enjoyed it.😎x

[TJ26]

Hi I spent the week doing W1 & I love it! I used to run half marathons & long distances but then totally stopped. This is a great way to get back into it again

[Bluebirdrunner Graduate in reply to TJ26]

Well done for getting back onto your running TJ 😊

Yes, this program works!

Good luck with W2😊x

[Frankfm]

Today I started wk 5 and am amazed at how much I am enjoying this whole running malarkey. Wish I had found you guys sooner

[Bluebirdrunner Graduate in reply to Frankfm]

Great work Frank especially in these temperatures if you are in the UK and running outside!

Lets hope the weather breaks soon.

Good luck you are doing brilliantly 😊x