What is your week? July week 1 πŸŒ»πŸ“: Hello all... - Couch to 5K

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What is your week? July week 1 πŸŒ»πŸ“

Bluebirdrunner profile image
BluebirdrunnerGraduate
β€’153 Replies

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 β€œWhat 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):

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

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 πŸŒ»πŸ“

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

Written by
Bluebirdrunner profile image
Bluebirdrunner
Graduate
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153 Replies
β€’
Gridlet profile image
GridletGraduate

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 profile image
GrannyrunsGraduate in reply to Gridlet

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

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
LylagraceGraduate in reply to Gridlet

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

Grannyruns profile image
GrannyrunsGraduate

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. πŸƒβ€β™€οΈ

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
captain_compassGraduate 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 πŸ€”πŸ˜„ Best of luck with the final two runs πŸ‘πŸΌ

Joyceys profile image
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 profile image
GrannyrunsGraduate 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 . πŸ™„

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Grannyruns

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

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
kc44Graduate

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- πŸ€”happy running !πŸƒβ€β™€οΈ

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
Keepcalm-keepsmilingGraduate

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 πŸ™‚

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
little-anneGraduate

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 profile image
BluebirdrunnerGraduate 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 profile image
JacquiAMGraduate

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

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to JacquiAM

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

You can do this😊x

Balletomane9 profile image
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 profile image
BluebirdrunnerGraduate 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 profile image
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 profile image
Jaz20Graduate

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

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
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 profile image
BluebirdrunnerGraduate 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 profile image
Running59 in reply to Bluebirdrunner

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

Hermione14 profile image
Hermione14Graduate

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 profile image
BluebirdrunnerGraduate 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 profile image
Jay66UKGraduate

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 profile image
BluebirdrunnerGraduate in reply to Jay66UK

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

Will it be your first Parkrun if you do it?

Jay66UK profile image
Jay66UKGraduate in reply to Bluebirdrunner

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

Dexy5 profile image
Dexy5Graduate in reply to Jay66UK

Tee hee πŸƒβ€β™‚οΈβ›°πŸ”πŸƒβ€β™‚οΈ

Jay66UK profile image
Jay66UKGraduate in reply to Dexy5

Cruel. Just cruel. 😭

🀣🀣🀣

Dexy5 profile image
Dexy5Graduate in reply to Jay66UK

Sorry jay

Jay66UK profile image
Jay66UKGraduate in reply to Dexy5

πŸ˜‰

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Jay66UK

πŸ˜‚πŸ˜‚πŸ˜‚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 profile image
DeeTrayGraduate

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 profile image
Jay66UKGraduate in reply to DeeTray

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

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
KarenSmpson1

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

JacquiAM profile image
JacquiAMGraduate 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 profile image
BluebirdrunnerGraduate 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 profile image
REBECCA59 in reply to KarenSmpson1

Same as me . We can do it !!!

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to REBECCA59

You will Rebecca! Good luck😊x

mountaindreamer profile image
mountaindreamerGraduate

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! πŸ˜ŠπŸƒβ€β™‚οΈπŸƒβ€β™€οΈβ€οΈπŸ˜Ž

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to mountaindreamer

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

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

mountaindreamer profile image
mountaindreamerGraduate in reply to Bluebirdrunner

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

Glynis1 profile image
Glynis1

Hi, I’m Glynis and tomorrow I will be W9R2! Currently on holiday in Cornwall β˜€οΈ 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 πŸŒŠβ˜€οΈπŸŒŠ

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
Equi-geekGraduate in reply to Glynis1

How did it go this morning Glynis? :)

Glynis1 profile image
Glynis1 in reply to Equi-geek

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

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Glynis1

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

Laineyhb profile image
LaineyhbGraduate

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..... β˜€οΈπŸƒβ€β™€οΈπŸ‘πŸ·

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Laineyhb

Well done Lainey! Great work😊x

sallenson profile image
sallensonGraduate

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 profile image
BluebirdrunnerGraduate 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 profile image
sallensonGraduate in reply to Bluebirdrunner

Great?? Better than that!! xx

Saartjie profile image
SaartjieGraduate

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 πŸ™‚

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 easierπŸ˜‰) 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 profile image
SaartjieGraduate in reply to Bluebirdrunner

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

KittyW profile image
KittyWGraduate

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 profile image
BluebirdrunnerGraduate 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 profile image
jeffbirdGraduate

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 profile image
BluebirdrunnerGraduate

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 profile image
jeffbirdGraduate in reply to Bluebirdrunner

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

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to jeffbird

πŸ˜„Have a lovely holiday. x

Tbae profile image
Tbae

Good advice as always for heat from Bluebirdrunner.πŸ‘

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

As a member of the macular society and a spectacle wearer ( Mr Magoo) showing my age now πŸ™ˆ πŸ˜‚

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.πŸ€”

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.πŸ€”

You got to believe running is magic.πŸ’₯πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ’₯

Equi-geek profile image
Equi-geekGraduate 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 profile image
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 profile image
BluebirdrunnerGraduate

A good reminder Tbae. I wear mine at all times unless it is rainingπŸ˜†xx

HiggyM profile image
HiggyMGraduate

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

Bluebirdrunner profile image
BluebirdrunnerGraduate

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 profile image
HawnlakeGraduate

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 profile image
BluebirdrunnerGraduate

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

Week 8 in the bag...Graduation Week next..You will do it !πŸ‘πŸ˜Žx

Alanist profile image
AlanistGraduate

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 profile image
BluebirdrunnerGraduate

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 profile image
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 profile image
BluebirdrunnerGraduate 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 profile image
CliveWoolleyGraduate

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 profile image
BluebirdrunnerGraduate 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 notπŸ˜†...

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 profile image
JennyH10Graduate in reply to CliveWoolley

So jealous, love Cornwall and Fistral 😍 have fun!

ccarter100 profile image
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, πŸ™„ 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 profile image
BluebirdrunnerGraduate in reply to ccarter100

Hope it cools down for you soon ccarter😊x

ccarter100 profile image
ccarter100 in reply to Bluebirdrunner

Thanks! Crazy weather 🌞🌞

Equi-geek profile image
Equi-geekGraduate in reply to ccarter100

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

Anggrrr profile image
AnggrrrGraduate

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 profile image
BluebirdrunnerGraduate 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 profile image
AnggrrrGraduate 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 profile image
BluebirdrunnerGraduate in reply to Anggrrr

Well done!😊

Tkaye profile image
TkayeGraduate

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 profile image
AlanistGraduate 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. πŸƒβ€β™‚οΈπŸƒβ€β™‚οΈπŸƒβ€β™‚οΈπŸ˜€

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
lez69Graduate

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 πŸ˜€ x

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
Becky1606Graduate

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 profile image
BluebirdrunnerGraduate

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 profile image
lollytwistGraduate

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 profile image
BluebirdrunnerGraduate 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 profile image
Millymay13Graduate

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 profile image
BluebirdrunnerGraduate 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 profile image
Millymay13Graduate 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 profile image
jodieiwhGraduate

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

Bluebirdrunner profile image
BluebirdrunnerGraduate

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

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

jodieiwh profile image
jodieiwhGraduate in reply to Bluebirdrunner

Thanks almost there.

Thriftyvickie profile image
ThriftyvickieGraduate

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 profile image
BluebirdrunnerGraduate 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 profile image
CrittermadGraduate

Week 9 this week πŸ˜¬πŸƒπŸ»β€β™€οΈ

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Crittermad

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

Good luck and enjoy your Graduation Week!😊x

Crittermad profile image
CrittermadGraduate in reply to Bluebirdrunner

Thanks D-day is planned for Wednesday!

Dee2609 profile image
Dee2609Graduate

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 πŸ™„.

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 profile image
BluebirdrunnerGraduate 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 profile image
Dee2609Graduate 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 πŸ˜‰

Dexy5 profile image
Dexy5Graduate

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 profile image
BluebirdrunnerGraduate in reply to Dexy5

πŸ˜€ 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 profile image
LylagraceGraduate

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 profile image
BluebirdrunnerGraduate in reply to Lylagrace

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

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

Helenlea profile image
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 πŸƒβ€β™€οΈ

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 againπŸ˜†..

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

Tallismorley profile image
TallismorleyGraduate

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

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
Elles78Graduate

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

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Elles78

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

Keep going, Good luck😊x

Elles78 profile image
Elles78Graduate in reply to Bluebirdrunner

Thank you 😁 x

ShwetaAmeta profile image
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 profile image
BluebirdrunnerGraduate 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 profile image
ShwetaAmeta in reply to Bluebirdrunner

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

lexiemcd profile image
lexiemcdGraduate

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 profile image
BluebirdrunnerGraduate 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 profile image
JanB76Graduate

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 profile image
BluebirdrunnerGraduate in reply to JanB76

Hi Jan, Well done on your Wk8 R2 last nightπŸ˜₯...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 hillsπŸ˜‰)

Good luck😊x

JanB76 profile image
JanB76Graduate 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 profile image
BluebirdrunnerGraduate in reply to JanB76

Sounds lovely.😊x

Thriftyvickie profile image
ThriftyvickieGraduate

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

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Thriftyvickie

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

Well done you!

Joostex profile image
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 profile image
BluebirdrunnerGraduate 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 profile image
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 profile image
Keepcalm-keepsmilingGraduate

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 πŸ˜• I’m going to rest up and see how it goes, hoping to run again Sunday 🀞

Bluebirdrunner profile image
BluebirdrunnerGraduate 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 profile image
TartifletteGraduate

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

Bluebirdrunner profile image
BluebirdrunnerGraduate in reply to Tartiflette

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

Tartiflette profile image
TartifletteGraduate in reply to Bluebirdrunner

Thanks! feeling good!! πŸ’ͺπŸΌπŸƒπŸΌβ€β™€οΈ

Sweatycat profile image
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 profile image
BluebirdrunnerGraduate 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 profile image
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 profile image
BluebirdrunnerGraduate 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 profile image
TkayeGraduate

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 profile image
BluebirdrunnerGraduate in reply to Tkaye

Well done on your first Parkrun Tkaye...

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

TJ26 profile image
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 profile image
BluebirdrunnerGraduate in reply to TJ26

Well done for getting back onto your running TJ 😊

Yes, this program works!

Good luck with W2😊x

Frankfm profile image
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 profile image
BluebirdrunnerGraduate 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

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