The “At this moment you mean everything” 5k - Couch to 5K

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The “At this moment you mean everything” 5k

Jay66UK profile image
Jay66UKGraduate
108 Replies

Another week, another 5k. My third ever.

Last time I wallowed in half a k of confusion as I extended my usual “out and back” 4k to 5k. Today I was ready for it.

First outing for the new vest and hat. It was only 12 degrees out there but I felt extremely cool.

I was a little sceptical about a “full top” hat but it worked - the mesh is very breathable. The peak is bigger than my usual visor which meant if my head drops at all I can’t see ahead. This made me keep my head up, which I guess is a good thing.

The vest felt like I was topless. It veered between really nice and liberating or feeling self conscious of looking like a fat lump in fancy dress. Gremlins had a field day on this early in the run. Verdict: head up, shoulders back, run. It’s gonna get worn. In cooler weather it would be way too cold, but I’ve got that covered with existing gear.

Those gremlins also had a go about making it to 5k this morning. In the first k they were negotiating an exit clause where they would bail out after one or two outbound to make it a two or four k run. I humoured them and ran on.

Just past 2k my right calf started to niggle and did so for the remainder of the run. I thought it was a gremlin trick but it’s still niggling a bit now. I’ll keep an eye on it.

Reached the turning point without the havering of last 5k. Run back long but uneventful.

Final 2k and my breath was totally calm and gentle. I don’t know if this means I’m not pushing hard enough but it was another run where I felt I could carry on and on. Calf niggle excepting.

Took Sirens Hill to “Come on Eileen” by Dexy’s Midnight Runners - whole run powered by the Dad Dancing playlist again.

Check my stats. Last time 44 minutes flat, 8’47”/k. This time (drum roll) 41mins 14secs, 8’14”/k! Every k faster than last time.

Obviously delighted with that time. I know it’s slow compared to many but this is my race with myself and I’m winning 😉

Whatever run you have next, enjoy it x

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Jay66UK profile image
Jay66UK
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108 Replies
Deborahchick46 profile image
Deborahchick46Graduate

Glad you are feeling cool and comfortable in your new vest . I'm just back from my run too. It's a great start to any day.

Jay66UK profile image
Jay66UKGraduate in reply to Deborahchick46

Always!

amalthea52 profile image
amalthea52Graduate

That's a big jump in times, very well done! New gear sounds fab as well 🙂

Jay66UK profile image
Jay66UKGraduate in reply to amalthea52

Thanks!

jeffbird profile image
jeffbirdGraduate

Fantastic! Love your posts especially the honesty about gremlins and how you crack on anyway. Sounds like you're getting well into the 5K zone

Jay66UK profile image
Jay66UKGraduate in reply to jeffbird

Thanks. The gremlins are real for most people. It’s taken running for me to realise how much they hold me back in life.

I figure the report isn’t honest if they aren’t mentioned when they rear up and hope it helps others know it’s not just them and that it is possible to work through.

I’ve been talking about moving up to 2 5ks a week from later this month. I think it probably ought to start here, provided my calf settles.

pollyp1 profile image
pollyp1Graduate

Love that!

I suspect there's a few of us on here who like a Dad Dancing Playlist (nothing wrong with a spot of Dexy's to power up a hill). As Baz says: "The race is long, and in the end it's only with yourself".

Welcome to a world of infinite possibility.

Jay66UK profile image
Jay66UKGraduate in reply to pollyp1

Thanks. Loving it 😊

Lorijay profile image
LorijayGraduate

You are winning Jay, big well done! Those bloody gremlins they gatecrashed my last run and had a party, stayed to the end. Have a great day :) :)

Jay66UK profile image
Jay66UKGraduate in reply to Lorijay

They never help clear up afterwards though, do they? And they bring the cheap wine but drink my malt whiskey.

A run wouldn’t be a run without some disruption from them. I smile to myself when they rear up now, which makes me worried I’ve gone mad but that’s just gremlins on the shoulders of gremlins!

Ripcurlrana71 profile image
Ripcurlrana71

Amazing Jay - you are killing it and those pesky gremlins!! 👏🏼👏🏼👏🏼👌🏽 So love that you are smashing every run my bud. xx Retail therapy is definetly working for you!! Bravo 🙇🏻‍♀️. X

Jay66UK profile image
Jay66UKGraduate in reply to Ripcurlrana71

It’s great to see I am getting fitter in my times. Having weight to lose and being slow means PBs are frequent which is really motivating. And as they start to dry up I will be extending my distance so I won’t notice!

Berksrover profile image
BerksroverGraduate

Great stuff Jay66UK as you say we are all challenging ourselves against ourselves and it’s really gratifying to see those lumps of time being knocked off your PB, keep those gremlins at bay!

Jay66UK profile image
Jay66UKGraduate in reply to Berksrover

Doing my best. Most importantly, loving it. Not every second of every run but almost all of almost every run and always after.

Berksrover profile image
BerksroverGraduate in reply to Jay66UK

I know those feelings only too well, had a gremlin or two jump on my shoulders this morning but managed to shrug them off

Jay66UK profile image
Jay66UKGraduate in reply to Berksrover

Notice they always land behind you so you can’t stomp them?

Flaraflarkin profile image
FlaraflarkinGraduate

Well done Jay!! 🙌 Those gremlins were hounding me as well this morning! 😡

Jay66UK profile image
Jay66UKGraduate in reply to Flaraflarkin

I’ve found smiling at them works. I metaphorically roll my eyes, sit back and say to myself “here we go again; what stunts are you going to pull this time”. I now know them for what they are. It’s not always easy but it helps me push through.

I hope yours settle or that you can find peace with them x

Flaraflarkin profile image
FlaraflarkinGraduate in reply to Jay66UK

Yep, feels like they've shaped my life for too long now, Jay! x

Jay66UK profile image
Jay66UKGraduate in reply to Flaraflarkin

Same here. I’m now really aware how much they have dominated me. They say you only regret the things you didn’t do, and I’ve got lots of regrets. But the past is gone and I can only change my future.

Flaraflarkin profile image
FlaraflarkinGraduate in reply to Jay66UK

Boom! And there's rainbows and unicorns aplenty 🤗

QueenTea profile image
QueenTeaGraduate

Well done Jay - you're doing brilliantly☺ Hope the calf niggle doesn't develop into anything more serious. My thigh niggle has now moved into my knee, so doesn't look like i'll be running any time soon, sadly!

Jay66UK profile image
Jay66UKGraduate in reply to QueenTea

😔 sorry to hear that. My right leg has been a bit grumbly throughout C25K. Nothing bad enough to stop me so far. Hoping that doesn’t change and hoping your thigh/knee issue soon settles. A week off running every now and then is meant to be good for you, isn’t it?

QueenTea profile image
QueenTeaGraduate in reply to Jay66UK

Possibly, but it's now been almost three weeks and i'm really missing it. I think if I had taken a rest when I first noticed it, I wouldn't have been on IC for so long - oh well, live & learn (sometimes!). enjoy the weekend!

Jay66UK profile image
Jay66UKGraduate in reply to QueenTea

You too. Hope it settles x

QueenTea profile image
QueenTeaGraduate in reply to Jay66UK

Thanks x

das_vikas profile image
das_vikasGraduate

This definitely is a race against ourselves and those gremlins. And we are definitely winning it.

Good going Jay!

All the best for your upcoming runs!!

P.S. I’m jealous of your loot 😜 I’ve not gathered enough courage yet to invest in my running gears (except the Fitbit Versa I bought as gift for reaching W9)

Jay66UK profile image
Jay66UKGraduate in reply to das_vikas

Thanks! There is so much loot out there and the seasons bring new needs. Shoes and socks first priority. The rest is just warmth or modesty covers.

Visionon profile image
VisiononGraduate

Great stuff Jay, that's a fantastic improvement in time! Keep an eye on that calf, as you know I have also suffered from tight calves/achilles issues, if yours is the same, I can't speak highly enough of the heel drop exercise, it's really doing the trick!

Jay66UK profile image
Jay66UKGraduate in reply to Visionon

Is that the “stand on a stair facing upstairs” one? I did that one today.

Visionon profile image
VisiononGraduate in reply to Jay66UK

Yes that is the one, as long as you don't get pain when you do it, it really stretches the muscle/tendon out and builds strength.

Dexy5 profile image
Dexy5Graduate

Well done for doing 5k Jay, yes it’s your own targets and knowing your own abiblities that counts. This forum includes people of all shapes, sizes, ages and levels of fitness and we are all trying to be the best version of ourselves, whatever that may be. It sounds like your cool kit arrived just as the temperature has dropped a little but I bet you were glad of it by the end of your run.

I’ve never thought of running to my theme tune, if you think it works I’ll transfer C’mon Eileen onto my running playlist too. You might try a few calf strengthening exercises on your rest days to avoid the niggles. I’m on both calf and ankle exercises now!

Enjoy the footie on your rest day ⚽️

Jay66UK profile image
Jay66UKGraduate in reply to Dexy5

Can’t vouch for it being a running tune other than Jancanrun putting it on her Dad Dancing playlist on Spotify. It got me up the hill, which is what counts towards the end of a long run.

(Still irritates me that my Apple Watch doesn’t show the 51m gain I have through my run. Shakes fist!)

Dexy5 profile image
Dexy5Graduate in reply to Jay66UK

Oh but we know you did it Jay 👍

SandieF profile image
SandieFGraduate

Your killing these 5ks jay!! And the time keeps dropping & dropping. Well done bud! 👏. How many weeks (ignoring the mountainous park run 😂) after graduating did you start doing 5s? I’m so tempted this morning but this is just my 3rd week

Jay66UK profile image
Jay66UKGraduate in reply to SandieF

It was my third week. My pattern for the third runs went 33-36-40 mins.

At 40 mins I hadn’t returned to my starting point and felt it was “cheating” not to go all the way. When I reached the starting point I was only 250m from 5k so I “just ran it, Janet!”

How far have you run and in what time?

18Windmill profile image
18WindmillGraduate

Woo hoo! Great news and well done! 👍👍👍

Jay66UK profile image
Jay66UKGraduate in reply to 18Windmill

Ta 😊

LoungeLizaard profile image
LoungeLizaardGraduate

Great run Jay, fantastic write up and great times - Look after that calf!

Jay66UK profile image
Jay66UKGraduate in reply to LoungeLizaard

Going to. Will rest up all weekend and see how it is next week.

pianoteacher profile image
pianoteacherGraduate

Wonderful Jay! That is a massive PB - sub 40 is definitely coming :-)

Jay66UK profile image
Jay66UKGraduate in reply to pianoteacher

Heading that way! I’ve made a decision today that I’m going for one 4k and two 5ks from this week and try to be at three 5ks before the end of the month. It’s only fear of injury stopping me from just going the whole hog now.

pianoteacher profile image
pianoteacherGraduate in reply to Jay66UK

You've been so sensible and organised about the whole process - it's very impressive! x

Jay66UK profile image
Jay66UKGraduate in reply to pianoteacher

“Sensible and organised” sadly sums me up fairly well and could be carved on my tombstone, while I’m shooting for “exciting and spontaneous” 🤣

pianoteacher profile image
pianoteacherGraduate in reply to Jay66UK

There's is nothing wrong with sensible and organised. I did something that was exciting and spontaneous and it almost wrecked my life but that is a story for another time! Don't go changing :-)

Jay66UK profile image
Jay66UKGraduate in reply to pianoteacher

And I’ve just worked out that my first 4k on this run was almost 30 seconds faster than my best 4k to date 😳

pianoteacher profile image
pianoteacherGraduate in reply to Jay66UK

Another PB! Definitely no PBs for me today - way too hot!!

cheekychipmunks profile image
cheekychipmunksGraduate

Jay your posts are so inspiring (and very amusing), and I can’t wait to log my first 30 minutes to see how far I can run. Not for a few weeks though, I’ve only just completed W4!

Keep on keeping us entertained and enjoy your running!

👍🏻😀

Jay66UK profile image
Jay66UKGraduate in reply to cheekychipmunks

Thanks! Enjoy W5. But beware: you may end up crazy like me 😜

cheekychipmunks profile image
cheekychipmunksGraduate in reply to Jay66UK

Haha, it’s ok I’m already there! 😅🤪

HoagyM profile image
HoagyMGraduate

Excellent PB Jay, well done 😀

Jay66UK profile image
Jay66UKGraduate in reply to HoagyM

👍

southlundon profile image
southlundonGraduate

Wow Jay your comments about the gremlins sound like this is having an impact on recognising other gremlins in your life? One thing I think is totally underestimated at the start of this programme is the mental side of it - pushing through and leaving the gremlins behind is such a big thing. I find myself thinking in every day life ‘well if I can run 25 mins up hills no problem of course I can do xyz’! 😀

Jay66UK profile image
Jay66UKGraduate in reply to southlundon

Exactly this.

Running has made me recognise I’ve gone through life feeling very much “second best” (or worse) and lacking in confidence. My gremlins mislead me into making bad choices, usually to avoid risk of embarrassment or failure.

I think another thing is realising that we are all running our own race. So I’m 5ft8, slightly shorter than average for a bloke. I’m overweight. I’m grey. I’m 52.

All those things have dragged me down, walking around with my shoulders down and my head dropped (both literally and metaphorically at different times).

Now I stand next to anyone and think “I can run 5k, non stop”. I know it’s meaningless in many senses but in others it is so empowering. Someone I respect at work said “I just can’t run”.

Apart from saying “you could, and I know how!”, I felt a sense of strength. I look up to him but also I can do this thing he won’t even try.

My life has changed a lot in 2018. At the time some of it felt pretty bad. Now I realise it’s just a transition to another chapter. Running has been key to that realisation. And I love it!

southlundon profile image
southlundonGraduate in reply to Jay66UK

Reading this has given me goosebumps. I don’t even know you and I’m so happy for you. Keep your head high and keep those legs running!! 🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️

Jay66UK profile image
Jay66UKGraduate in reply to southlundon

Thanks. Sorry if that was all TMI.

southlundon profile image
southlundonGraduate in reply to Jay66UK

Oh no, not at all. If an individual comment could be pinned for everyone to read and learn about the mental benefits of c25k, then your comment is the one. And don't apologise for being so honest. It is often difficult to be vulnerable, especially on a public forum, but you know as well as anyone on here that this is a lovely bunch of people and everyone is cheering you on just as much as me :) :) :)

in reply to southlundon

Here, here! It's a marvellous change to witness Jay. Love hearing you go from strength to strength. It's amazing. 😘

Jay66UK profile image
Jay66UKGraduate in reply to

Aww thanks 😘

Teddly22 profile image
Teddly22Graduate in reply to Jay66UK

I love this post❤! Running has given me my confidence too. Your so right when you say it's empowering! For me I've not only become more confident about my body and what my body can do but it's having a positive impact on all areas of my life. It's good isn't it🎉👍🎉!

Jay66UK profile image
Jay66UKGraduate in reply to Teddly22

Bloody fantastic 😜

DeeRunning profile image
DeeRunningGraduate

Well done, bud, excellent race report! It's so inspiring to see your figures improving week after week. Note to self: do a spreadsheet. Worthy investment, too, of the new kit. Topless, breezy feeling as you run? Combine that with a naked run (no tunes, not a dare!!) :D for your next - priceless.

Jay66UK profile image
Jay66UKGraduate in reply to DeeRunning

You’ve found my Achilles heel. I can’t imagine running without music to distract/inspire me. I will. But not yet.

Yes, do a spreadsheet.

Goforitmama profile image
GoforitmamaGraduate

Love your posts. Those sneaky gremlins are pesky little critters!

Never mind those negative little free loaders, everyone else knows that you are doing just fine 😀

It's funny how when we extend a run that the new ground feels kinda alien. But then the next time we run the same route it feels more relaxed. Or maybe that's just me.

Jay66UK profile image
Jay66UKGraduate in reply to Goforitmama

Agree. I think that’s why we get encouraged to run in new places. For now, my safe route works for me. I understand where I am and what it will take to get back (which I think was the panic I was clearly having last time). I will branch out once I’m confident in my 5ks.

Ang33333 profile image
Ang33333Graduate

Well done! You are a lot faster than me! Take care with your calf niggle. I've got a knee niggle not from running but from the big slide in a play barn! Think I knocked it! ☺☺

Jay66UK profile image
Jay66UKGraduate in reply to Ang33333

Eep! Hope it settles.

in reply to Ang33333

Looooove that you had a go on the slide! Sorry to hear it didn't end so well 😔 Hope you're on the mend! X

Ang33333 profile image
Ang33333Graduate in reply to

I'm fine. 😀

in reply to Ang33333

Good to hear! 😘

That’s brilliant Jay. I’m sure you do yourself a disservice & you prob look great in that vest! Keep on running.

Jay66UK profile image
Jay66UKGraduate in reply to

Thanks. I clearly care more what people think than I realise. I was all for trying round and changing during the warm up walk. But it was as cooling as I’d hoped.

in reply to Jay66UK

Yeah well I think we are all a bit like that. You know yourself though that when you see someone running - you don’t judge - you just think good on ya! Mind you now I also think - I wonder if they’re on the forum?! 😂

Jay66UK profile image
Jay66UKGraduate in reply to

Yep - saw a young lady running on the way to work this morning. Headphones. Capris. Bet she’s doing C25K.

Dizzysmum17 profile image
Dizzysmum17Graduate

Love reading your posts - thanks for sharing - weird how we are all worried about being seen in our running gear - the big worry for me is moving from trousers to shorts! Good for you - enjoy it all! :)

Jay66UK profile image
Jay66UKGraduate in reply to Dizzysmum17

Break free! Your legs will love you for it and your whole body will be so much more comfy.

Well done Jay, that’s a fantastic run! 5ks are always special in my book. Glad you’re enjoying your new running gear!

Jay66UK profile image
Jay66UKGraduate in reply to

Cheers mate.

over61andstilltrying profile image
over61andstilltryingGraduate

Well done you! Seriously impressive! 🏃🏃🏃👏🏻

Jay66UK profile image
Jay66UKGraduate in reply to over61andstilltrying

😊

mountaindreamer profile image
mountaindreamerGraduate

You’re getting faster quickly, Jay - good effort! Glad the new gear seems to be working. 😊❤️🏃‍♂️🏃‍♀️

Jay66UK profile image
Jay66UKGraduate in reply to mountaindreamer

Thanks. I’m a bit surprised how quickly to be honest. Hope I keep improving but I just turn up and run 😜

mountaindreamer profile image
mountaindreamerGraduate in reply to Jay66UK

If the calf is still niggling, have you tried foam rolling after running yet? You can buy the foam rollers pretty cheaply, and I’m sure you can find loads of foam rolling techniques by Googling it. I had painful knees when I first started C25k, and got told to foam roll my ITband (outside of leg) by the sports therapist who treats my back. It worked and I’ve kept it up, now any new niggles (like calves) get rolled out after I’ve finished running, and so far it seems to continue helping.

Jay66UK profile image
Jay66UKGraduate in reply to mountaindreamer

Yep I have but you’ve reminded me to use it.

Fatdad71 profile image
Fatdad71Graduate

Inspirational! Totally agree with you about running a race with yourself. Keep winning!!!

Jay66UK profile image
Jay66UKGraduate in reply to Fatdad71

Cheers!

David_G profile image
David_G

Hi Jay, thanks for the review of the gear. That cap definitely seems like something I’d find useful. The vest I’m not so sure about but I think I’ll get one and try it out. As you say, it’s gonna get worn whatever once I’ve bought it! 🙂

The stats are great too, as is your determination to get the job done regardless of what the naughty gremlins say 😊

Keep an eye on those calf muscles though. It would be such a shame to get an injury at this stage 😒

You’re absolutely right that we’re all running against ourselves, not everyone else. It’s pointless to compare ourselves to anyone else and the fact that we get through a run is enough of a victory to celebrate 🎉

Good luck with the next outing! 👍

Jay66UK profile image
Jay66UKGraduate in reply to David_G

Thanks!

Dee_N profile image
Dee_NGraduate

Well done Jay xx

Jay66UK profile image
Jay66UKGraduate in reply to Dee_N

Thanks!

Fabulous450 profile image
Fabulous450Graduate

You sure are winning Jay! Good on you! ❤️

Jay66UK profile image
Jay66UKGraduate in reply to Fabulous450

Thanks! 😘

Gilly0410 profile image
Gilly0410Graduate

Go you!! You’re doing sooo well!! Be careful with the calf. I’m still out of the game at the moment. 2 weeks now 😕 I don’t like it!! Feel like I’ll have to go back a few weeks when I can start again. I’d just got to a good point with my breathing too. Take care xx

Jay66UK profile image
Jay66UKGraduate in reply to Gilly0410

Thanks How is it looking for you coming back to running soon?

Gilly0410 profile image
Gilly0410Graduate in reply to Jay66UK

I’d love to! But it although it’s not as painful, it’s not there yet and I don’t want to be silly and find that it puts me back even further. A physio at work gave me some stretches and said I would know when the time was right. In the meantime I’m just envious of you all. How’s the calf? Xx

Jay66UK profile image
Jay66UKGraduate in reply to Gilly0410

😔 Hope it settles.

Calf is just niggly still. I’ve done some foam rolling and some gentle heel drops and l’ll do more through the weekend. Not planning to run until Monday and can put that off to Tuesday if it feels wrong. It’s been like this before and not got worse so fingers crossed.

Gran4z profile image
Gran4zGraduate

👏👏👏👏👏 fab run Jay66UK, you did it, the mythical 5k!

Look after that calf niggle, hope it's niggled off after a night's rest. Happy running 🐬

Jay66UK profile image
Jay66UKGraduate in reply to Gran4z

Thanks!

Gran4z profile image
Gran4zGraduate in reply to Jay66UK

Pleasure 😎. Thanks for all your support too.

CKem profile image
CKemGraduate

Wow that’s brilliant!!! Well done you!

Jay66UK profile image
Jay66UKGraduate in reply to CKem

Thank you!

Fabulous Jay! You get that vest worn. I'll have none of your gremlin's crap. You're doing wonderfully. Just keep an extra eye on that leg. 😁

Jay66UK profile image
Jay66UKGraduate in reply to

Will do 😬

in reply to Jay66UK

Forgot the apostrophe and it made all the difference! Hopefully, it makes more sense now...😆

MelsieJay profile image
MelsieJayGraduate

Amazing Jay! I feel inspired reading it and also a light bulb moment (I just looked but there isn’t an emoji with a lightbulb over it’s head. Shame!) Gremlins. Mine always told me I couldn’t do it and made me put it off a day then made me churn with anxiety that people would be pointing in disgust and laughing and I wouldn’t get half way and pack up and not get back. Blah blah. Never happened but every single run they tormented me. But it’s the others messing up life. I didn’t see it as such/ realise and now I have - I’m onto them. If i could do this programme (and will have to do it again once the leg is healed) I can deal with the other crap too. Just hadn’t seen it as such till reading your post so thank you x Well done on the 5k jaunts too. It has to be the new kit!

Jay66UK profile image
Jay66UKGraduate in reply to MelsieJay

Thanks.

Well done for finding your own insight into the gremlins. It is no exaggeration to say running has changed my mind and my life.

I hope it does the same for you and many, many others.

MelsieJay profile image
MelsieJayGraduate in reply to Jay66UK

That’s the plan x

Jay66UK profile image
Jay66UKGraduate in reply to MelsieJay

Set your mind to it and it will become the reality too x

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