Hi all - I think I’m familiar to some of you but if not 👋🏼. I started the programme on April 4th and graduated on May 21st.
Like many of you I consolidated for a few weeks and found this period hard. My best friend Laura had found new friends and sent me off to ‘find my runner self’. Anyway I read posts from fellow graduates, mentors and admin to run 3 x 30 min runs for a few weeks till I’d nailed it. I didn’t run 5k in 30 mins either (33 was my best). But could run 5k.
I did as advised plus the C25k+ podcasts which Laura kindly popped back for. Then I’d had enough. I was running 5k but it was boring and frustrating as I couldn’t get quicker than 33. Soon realised I wasn’t a sprinter!
Sorry to go on but I am getting to a point 😊. I needed structure, goals and fellow running buddies to run with again. My virtual running buddies - yes you know who you are! 😘
Now I’m on Ju-Ju’s 10K training planning and I’ve got to 9k 🙌🏼. But today I went back to school and used Week 1 Run 1 as an interval session. Jogged when it said to walk and sprinted where you ran. Nearly killed me!! BUT the hard work paid off as I finally got sub 30!! 😬😬😬
We all progress at different speeds and with differing strengths. But with hard work and support of our virtual buddies we succeed. Whether it’s just to get out for a quick run or smashing a PB we are all runners.
Enjoy your journey - believe me it’s infinite and amazing what you are all capable of.
Happy running to you all. xxx
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Ripcurlrana71
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Rip, that was an awesome and inspiring read! Obs I know you very well, so appreciate how thoughtful and kind you are, but now the forum all know too! XX I know that the new Couchers will take loads of guidance and inspiration from your post. Couchers, this is how you do it!
Take every run for what it is, they're not all great, but they all count towards getting you to where you want to be. Yesterday, someone re-iterated it once again (it's a common thread on this forum), there is no such thing as a 'bad' run, you still put time on those legs and perhaps learned something about pace and breathing, if not a lot more...
I too wish you all the very best in your running endeavours - the best thing about it, this programme has been proven to work for all shapes and sizes, young and old, fit and the not-fit-yet! You'll see kids running with their parents on this forum, and grandparents, inspired by their young family (yes, you Tbae ). You'll meet parents who run just to keep up with their kids. There will be times when you feel you can't make it to the end of the run, and sometimes you won't, but there is always the next run and the answer to your struggle is invariably, slow down. Once you slow down, it all becomes manageable.
Good luck to you all!
Rip - I'm pleased to hear the intervals went well, I saw this recommended somewhere and was going to try it. How does it compare to Speed? xXx
Awww thank you. xx You have added some great advice too. C25k is just the beginning!
I hated the intervals and found them tough but was so close to 30mins pushed myself to get it. Won’t be doing that again in a hurry not for a PB anyway!! Leave sprinting to you!
I'm done with sprinting too after getting the sub-30! Nearly killed myself trying to get that segment. I now realise that spots 1 and 2 are not mine! I needed to shave 9 seconds of the 1.5K for second place, and a whopping 27 seconds for 1st. I really did give my all and I didn't even do as well as my first run (before I knew there even was a segment). It might happen despite me during my 10K training, but I'm not looking for it and not planning my route to coincide purposefully any more, it is what it is and will happen if it happens.
I need to focus more on distance now. My knee was a bit achy after that last one, was fine at the time, just came on a day or so later so I'm thinking about trying to slow down even more and get some knee-strengthening done. xx
Good idea but you are naturally great at pushing pace. I’ve got a weak knee so don’t like to push it too much. Don’t want to be on the IC. You’ll do great at distance no doubt in my mind. I’ll pave the way and you can zoom past me! 😘 xx
Hahaha! Mine is a snowboarding injury (I keep referring to it as a ski injury, I think because I ski now as I hung up my board after 3 accidents, all involving my knees!). The injury on my right knee plays up from time to time. It all stems from not having enough strength in my legs before I went out, and thinking "this is my last run". As soon as I say that I know it's because I'm getting tired and tired legs equal lack of brakes and is an accident waiting to happen. I never fail to prove this fact! Nowadays, when I think I better make this my last run, I just stop.
I can't wait to get back on the skis with my new super-improved legs! I am betting that my skills will improve a lot quicker for it.
I hear you about the IC, if I trip or lose balance say when I'm gardening or just going about, it's followed by a few moments of utter panic that I'll miss my run.
I'll tell you what, if I do ever catch you, I'll run alongside instead of zooming anywhere! xx
Mines a school hockey injury - wacked across the knee cap and that was a few decades ago but still prone to ouchiness! Snowboarding sounds so much cooler!!!
I’m the same with being super cautious. I play basketball with my son and so precious he doesn’t damage my feet!!! 😂😂 .
Ahhh would be good to run with you and perhaps a pub crawl too? 🥂🍸🍹🍷🥃🍻 🤪😜😘 xx
It all happens in one second, and lasts decades eh! Snowboarding does sound cooler, but it's just not worth it for me, I just kept hurting myself! The problem for me was my feet are bound in pace and my body weight would shift right over my knee during the incident - hurt like a mofo! Did get a ride on a snowmobile after one incident though, and that was way too cool! I'll stick to my skis thank you, not that I stay on my feet on those either, but the skis come off and that's one less thing to worry about during the 'earth-sky-earth-sky-earth-sky' moment.
That would be great, a run followed by a pub crawl - pity you're so far away! (insert lots of smiling emoji's - on my keyboard today!)
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P.S. Ripcurlrana71 I've just seen the site will be down for a few minutes at 2pm today - don't panic! Lol xx
A friend at school had his kneecap knocked across the pitch like a hockey puck years ago. Nasty violent thing, hockey. Have you thought about maybe running instead?
That is a fantastic post RIP. One I will surely come back to in the following weeks. I was wondering myself how I was going to get to 10k if I couldn't run 5k in sub 30.....
Great comments from Hidden above as well. You guys have both been just in front of me, and such an inspiration. I know I've said it before, but thank you!
Good luck in getting to 10k - I'll be swiftly on your heels! x
Thanks LL. I’ve only just done a sub 30 and it was hard for me. But I ran 9k this week! For me I’ve learnt I’m more endurance than sprinter!! We are what we are. You definetly don’t need to be sub 30 just be able to run 5km without keeling over - hence the consolidation weeks. You been doing so well you’ll have no problem with it. Good luck tonight!! X
Sounds like a plan. Seems to have worked for you. Looks like I might be off longer than I thought so I may end up C25k again but I like the idea of using it for intervals. We’ll see how I go after I’ve been back to doc next week.
That’s FANTASTIC Rip, Well done !! 👍 and great post too. Very helpful. Keep it up !! 😉😎💪🏻🏃♀️Rotary has another quarter marathon on 20th April 2019 along the seafront (442 runners this year) Hope you’ll be there!! 🏃♀️🏃♀️🏃♀️💪🏻
Thanks- and now you too!! Killer Queen !! 👸🏃♀️🏃♀️🏃♀️🤸♀️I’m keeping an open mind about the quarter- it really depends how the knee is bearing up when Easter comes around next year. So far so good 😊🏃♂️🏃♂️👍👌💪🏻
Great to hear how you are progressing after the C25k, I’m just about to set off for my w9 r3 final run, this has been a great post with great advice and just what I was needing as it feels strange to think I’m not on the programme after this, and great that you are still adding to this forum too. Thank you 🙏🏻😘😘xx
Good luck to you also Lola333 - it's in the bag! As you can see, there's no-one pushing you out the door once you Graduate, in fact you must stay around if only to show off the virtual badge! Now, enough procrastinating - go get it girl!!! xx
Thanks Lola and good luck! I tried to relax and enjoy my last run. You’ll do great! It’s weird after graduating but just remember most of us feel the same way through consolidation. ‘What now?’ Is the common question...
Bridge to 10K forum is a good one to join whether you want to do 10K or not. More experienced runners on there with great advice. I’m still a newbie on there but post mainly on there now. We are such a great community so there isn’t anything you can’t ask. xx
It's about keeping focused and setting goals for each session and not getting bored and just avoiding the "If I just go out and run about for 30 minutes with go particular objective then I'll magically improve".
Totally get what you're doing and I'm loving it and you to pieces!!!
But please tell me you're not going to redo the whole 9 weeks with sprint intervals... I did Laura's Speed podcast earlier. Post on its way....
Awww thank you my lovely. 😘 I love structure plus get bored easily so need challenging constantly. Love ✅ goals off as I go and giving myself a pat on the back and slice of cheesecake to celebrate!!
And no won’t be doing the whole lot! This one was really hard!! But will do it again without sub 30 hanging over my head. Been there and done that now. ✅ 😬xx
Super job and nice rewards!! I'd go mental if I stuck with "Run for 30 mins and see what happens". Sounds like repetitive drudgery with no guarantee that you'd see any improvement. So I'm right alongside you in terms of approach, though you're considerably faster, more talented, prettier, better at emojis and all the other criteria than I am.
Wow! Well done you! I am so very glad that it didn't kill you!!! Presumably you wear ear phones connected yo something. I confess my techy skills are in need of a serious upgrade. Congratulations! 🥇🍾🥂🎉🎉🎉👏🏻👏🏻👏🏻👏🏻👏🏻
What a contribution by you and your friend Sutcha.💥
The forum is alive with you and so many others around to help and support others to give this magically gift of running to themselves.
It is heart warming to read both your post Rip and Sutcha’s replies and both your contributions.
No it is more, it restores faith in our humanity.
I am off , not going to get heavy, promise, after millennia of producing a gene pool from the survival of the fittest, park it there, in the last 70-100years, think NHS eg., we have started to care for each other.
So in relative terms it is a new age and a new beginning and this post tells me it is looking good.
That is what I love about this forum too, I’ve never been anywhere else online that is so unfailingly positive, helpful and uplifting. Not a troll in sight. Must be a combination of excellent mods/admins and people who are generally nice (maybe because everyone’s is taking positive steps to improve themselves?)
Great run btw, sub 30 5k is so awesome 👏🙌. I did intervals today too but did the speed podcast, it ran out before I’d done my distance so I did some fartleks which almost killed me 😂😅. How do you find they compare?
Agree totally Jenny. I’ll admit it I HATE intervals!! I love just running at my own pace till I can’t run anymore. Speed podcast was ‘easier’ I felt - but maybe because I didn’t tag it to the beginning of a 5k!! 😬😬
It really is about giving back! I took so much from this forum when I needed it, the help, guidance, support, the "you're not alone" that's needed after a difficult run and you do need to give it all back to the next group coming through, absolutely.
Maybe it's because running is a solo experience that you then need and want to share that drives us here to engage in our chats about how things went, maybe the endorphins that running gives us feeds the kind part of our souls but there's certainly something in it. As said above, there are few places online where there exists no negativity, it's shut out, no entry.
Another post talks of runners litter-picking their routes - again, highlighting how giving this community is. Albeit I suspect other sporting communities might be the same.
Gosh Sutsha that is such a thoughtfully wise and profound piece of analysis of the process.
Where did that come from.🤔
I know, Eric Liddell the flying Scotsman said the power comes from within.
Knowledge is power, the power to help and support and be kind to others in need.
Steady now Tbae,
Seriously though, you and Rip are at the core of this running stuff and can enhance the process.
Think about ,without any pressure producing a state of the art, cutting edge,world leading and for your generation based on your C25k experience that can be pinned with consents.
🤔
It’s this type of contribution already posted that needs to be collated and eventually pinned that will sustain the forum.
Continuous improvement or wither on the vine.It is an endless process of updating and continuous learning.
Thank you for your wisdom.
I shed a tear of joy.
Vulnerability is the most accurate measurement of courage. Your associates are courageous and courage is contagious.
You and Rip go spread the contagient.💥💫🌟🏃♀️🏃♀️🌟💫💥
Love ‘ continuous improvement or wither on the vine’. Very apt indeed. This forum feeds our running minds and soul with shared experiences, lessons learnt, courage to keep trying and success in so many different ways.
Yes Rip., power to the people, and people like you and Sutcha and your peers need to stick together.But unless there is an appropriate motivational leading shared belief the people will perish and the people need to be saved or helped.
It was called a mission statement and the company vision at work.Ho Hum,I am off again on one🙈🙈.Park it Tbae.
I don't know that I can speak for Ripcurlrana71 , but I feel we're only sharing around what we found - this forum is littered with great advice from all participants, runners, mentors and the administrators who do an amazing job making sure that everyone is safe and considerate of others in this little corner of heaven. I've been inspired by posts that are years old (in fact I once spoke of having asked a question on the back of someone's post from a few years ago, not realising that they are no longer thinking about Week 6, Run 3!!!).
If any of us can inspire even one person to either start running, or to think of and care about others, then it's all worthwhile.
It is contagious and the forum feeds from what is offered.
You are both spot on and that is lovely and very wise.
I have always been a worrier, and not sure that the depth of knowledge that exists on here , not just the jewel in the crown, but HealthUnlocked complete can be accessessed speedily.Vital few speedily.
Hey, I am a techie dinasaur and a novice runner and a social media first experience, but I do love it and impatient.
Inadvertent 9k, sub 30 5k, inspirational posts, I am beginning to believe there is nothing beyond your powers Ripcurlrana71 if ever there was a role model for this community it is you, keep it up 👏👏👏xx
Someone else mentioned doing the c25k in the way you did with sprint instead of run a while ago, sound like a fab idea, I think I might try this as I've been consolidating about 4 weeks just doing 3-4 runs a week between 3-5k's throughout this time and it's time I changed something as I'm getting bit bored 😊🏃♀️🏃♀️
We have been travelling this journey for the same time (although not at the same pace unfortunately 😩) and it has been a pleasure to see you grow with your achievements, if only we could get more people exposed to this sort of positive experience
Thank you. ☺️ Absolutely agree (not on the pace tho!). When I graduated C25k I popped it on my fb and one friend has now started the programme. Inspiring one person that whatever age and fitness it’s doable - we win. Even my exercise hating husband is tempted!
Hi! I felt fine was tired during the day but not excessively and felt ok. Straight after the run I was exhausted for about 5 mins. Knees a little creaky but nothing to worry about. Energy levels back today and ready for next run. 😊
Thank you. Sounds wonderful! Like your body was well prepared and just took the extra exertion in its stride. I had my first go at intervals, of a sort, this morning. Lots of PBs but my body is generally achey and knows that I exerted it more than usual. Hopefully I shall be fine by tomorrow 😊 I'll do it again, so it definitely hasn't put me off. 😊
Hi again Rip... have realised belatedly this morning that I am not actually following you on here (only on Strava), so have corrected that immediately! But that explains why I missed this post, even though I’d seen reference elsewhere to you using W1R1 as an intervals session.
So a bit late, but... really lovely post, hopefully it will help inspire others just starting out on C25k to keep at it. I still swear that my very first run, w1r1, was the hardest of all.
Loved the comments and banter on the thread too... and of course, as of this week, I am living proof that you can do a 10k without (yet!) being able to do 5k in 30 mins 😀
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