We are still experiencing very hot humid weather this July, and it still seems uncertain when it will cool down. We have had the odd shower here and there and a little cloud cover, but must just make the best of it and run when its possible. ..
Well done for managing to fit your running in when you can, ..
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 third 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
Ang62
Dralimc
Captain_Compass
Agaig
MissKitty24
Equi-geek
Sharon_B
Manxmezzo
Mellybird
BellaJ
Junejelly
OldFool
Gran4z
Rossinyol
Burbot
Slowrun
Jenmossparker
MandiV
Jenny567
Jkay50
MadDave
Learnerrunner10
Megatoothster
Jundal
Fabulous450
RhianCos
Gilly0410
JJB001
Sparkyjohn
BarbieW
Crib
WelshMammy
Blue94
Redtracey
Written by
Bluebirdrunner
Graduate
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Still on Week 7. My last run was on Thursday. ☹️ My knees didn’t like the run. I did some stretches, and my left one went completely wonky. Really painful. I took some time off and downgraded my expectations for the week. I’m hoping to do a walk tomorrow, but I’m going to be very conservative. sigh... IC R Me
Hi cc, sorry to hear about the knee problem. Take it easy until they feel right.
From your other posts I notice you have incorporated hills in to training. This is great but needs to be done gradually otherwise our knees do sometimes complain. Also on the run with the group you may have been running above your natural pace - as you say there were faster runners in the group. With these two things together perhaps your knees have decided to resist a while. Hopefully after resting you will be fine. If there is real pain rather than aches it is probably worth seeing a physio for advice.
Great advice Millsie-J, do you think RICE is appropriate ( ice pack and elevation) and maybe Ibulieve gel as a short term treatment. Obviously a proper medical assesment is necessary if it is still painful to walk on in a day or so.
Excellent advice! Ice, prop it up, and ibuprofen is my go-to therapy! I have a bag of cauliflower in the freezer dedicated to first aid 🤣 I pressed it into action, propped up my cranky knee, and took the required meds. I’m feeling much better today!
I agree that I erred in tackling hills too enthusiastically, and you’re right, I probably went too quickly on Sunday with the group. All good points! Thanks for the feedback!
I agree with Millsie-J, she knows a thing or two about knees. Do as she suggests, don't use a knee support and carry on when there is an issue causing pain.
Well done you, tbh the hardest part is already done - You started! Now its just a case of belief that you can do it. You will look at each week and be thinking "really!!! I'm not sure about that!" But you will do it..... Soon you'll be looking back wondering why you ever doubted yourself.
In the early weeks, if you start to struggle towards the end of an interval, just slow down, you don't need to stop.
Hi jen, Well done for completing Week 1, and for getting out so early before it gets too hot!
You are now ready for Wk2, every run is building you up for the next. You only need to do a gentle jog during the run intervals, no sprinting required. Don't worry too much about your breathing, you may feel puffed but this will improve as you progress through the plan.
I am giving you the link to 'how to run the c25k plan which may be useful reading.
Hi I’m Mandi and I completed week 5 on Saturday- I intended to start week 6 this morning but problems with a niggly knee and very stiff legs after walking miles over the weekend on Cub Camp means a slight delay! I’ve listened to advice on here about running with injuries and had to raise and ice my knee yesterday but much improved today- have a good week all 💕
Hi Mandi, stiff legs and niggly knee, yes a rest is a good idea. Look after that knee niggle, stiff legs usually loosen up with gentle walking and I would suggest stretching when muscles are warm but you need to watch that knee.
Have you checked you are wearing the correct supportive footwear for you with a gait analysis? Sometimes that shows up as knee pain.
Hopefully a bit of rest and drink plenty of water to help with those leg muscles will do the trick. You will be able to pick up at Week 6 again don't worry. I had a two week holiday abroad after Wk5 and was able to just carry on when I got back.
Thanks BBR I took advice about gaitchecking and shoes and threw away my ancient ones for new ASICS and inserts for my plantar fasciitis and they are brilliant!
Well done Jenny😊...Week 5 is a good one and you nailed it! That last run gives you such a great sense of achievement doesn't it. Treat Week 6 with respect, it looks like it will be easy compared to your last run, but you are actually working for a little longer... Its another good week and you can do it!💪😊xx
I'm Sarah from stoke on Trent in Staffordshire. I start w4r1 this week.... not sure what to expect from w4, start of the week feel tired but looking forward to completing another week.
Any tips welcome, good luck to you all in completing the Couch to 5k. 😁
Hi Sarah, Well done for completing Wk3, you are ready for Week 4 now..
Remember you can take more than one days rest between run days if you need to.
Hopefully you are able to go for your run at a coolish time of day, and can find some shade to run in. Drink plenty of water on non-running days as well as after your run. Are you doing stretches after your warm down walk while your muscles are still warm, these are good...
Trust the program you will be able to do Wk4 R1..just start nice and slow and steady for the run intervals and stay slow. Have fun, you will be surprised what you can do!😊xx
Well done - That's the milestone run (no pun intended). Once you have reached W5R3 the rest of the programme is completely achievable. Funny that its the run that most people are scared of, but everyone does it without any problem!
Well done Jacqui😊...you nailed it by the sound of it..
Onwards and upwards. Week 6 is another good one. It looks easy but needs to be tackled in your usual way, the session is a little longer than your last one.
Hey Bluebird, have never joined one of the weekly posts before... This week, I'll mainly be consolidating. Having graduated (again) a couple of weeks ago, I have now completed three 5k runs and I am aiming to do my first park run this Saturday (21st)
Thankfully I have none of that! I've never been in any kind of 'race' before so I don't known how I will be! Not sure my little legs can go much faster anyway 😂
Ok it's a deal...let's do this thing! Will.dig out my barcode now 👍
Morning Bluebirdrunner. Love the picture and the sentiment - made me smile.
Well this week I'm continuing to run along with the 5k+ podcasts, which I find really supportive and encouraging. Did 'Stepping Stones' today and enjoyed the pace. Happy running everyone wherever you are on C25K or beyond, and wherever you are on planet earth🌻enjoy
Good morning. Today I started week 8. Gosh, I found it hard to get going - I suspect a weekend of overindulgence is to blame. Still, 28 minutes done and looking forward to having a bit more oomph on Wednesday. Loving reading about all the personal journeys taking place.
Hi Manxmezzo, Well done on finishing your run. Yes, being fully hydrated makes a big difference. Plenty of water on running and non-running days.
This is where you may start to notice the toxic ten now you are doing longer runs.
At the start of your run your body has to take on extra oxygen to cope with the exertion which takes a few minutes to get fully into your bloodstream. By taking it steady to begin with you lessen the effect of running with an oxygen deficit and that uncomfortable puffed out feeling. Once passed eight to ten minutes you generally feel much more relaxed and have more regular breathing.
I was supposed to start week 7 this morning but I'm going to have to dip out for a week as I have pain in my achillies tendon. Maybe, I will swap to swimming for the week?
Hi Jkay, sorry to hear about the pain in your tendon. Obviously we are not doctors, but yes, rest from running is necessary.😐
Swimming will be good all round but non-impact exercise while you give it time...
I see someone asked wether you have checked your footwear is supporting you correctly..if not then a gait analysis in a proper running shop may be helpful.
Thank you. My shoes were bought new, before I started but they were just bought in a sports shop. So, I will try gait analysis. I stupidly carried on running on it, because two PE teachers told me to man up and stop wingeing. It is now swollen and looks bruised around my ankle. Currently, sitting with an ice pack on it. Annoyed, as I was feeling very happy with my progress. 😣
Thanks bluebird- I’ve got my barcodes and know the route. There is a bit with an incline, but that suits me as most of my C25k runs have involved some hilliness ⛰🏃♂️
Hi Everyone, just completed W5R1 and I’m sure that someone snuck in and filled my trainers with lead over the weekend! Time to break out my “Eye of the tiger” recording I think!
Try to keep hydrated on non-running days as well as after your run. Gentle stretches after your warm down walk while your muscles are still warm help with stiff legs.
3rd/4th week post grad...Am starting to lose track already! Have been consolidating and extending my runs to get to 5k...which I proudly have. Not sure what the next steps are and not sure I want to go longer but time will tell soon enough. Point is I enjoy running now which was the main aim. Happy running all 🏃♀️👍
Thanks. I am a bit scared of the podcasts...people seem to love them or hate them! But I will try them soon now I feel more comfortable in my running 'skin' 🙂
Ha, yes some people like them more than others, you won't know until you try and it keeps things fresh and different to try new things. Laura will helo you!😊xx
Hello everybody peeps. Week 3 run 1 tomorrow so lots of hydration today. Out before it's too hot, around 8 a.m. hopefully, bit worried about the 3 minute run but go slow and enjoy it. 🤞
I did it a couple of days ago and oddly it wasn’t much harder than W2R2, perhaps because you only do the 3 mins twice. Anyway, felt v achieving. So Good luck and let us know how it goes.
Thanks. Week 3 run 3 tomorrow morning and looking forward to it. Run 1 wasn't as bad as I feared, as you say 3 minutes twice. On run two I found I was further from home than I expected and, feeling up for it, I added another one and half minutes run 3 minutes walk and then another one minute run which left me with the usual 10 minute warm down walk. Tomorrow I will see how it goes but will probably stick to the prescribed routine.
Just completed my first post grad run today and hoping to do 2 more this week. I’m sticking to 30 minute runs at the moment. I’m deliberately running just for fun and loving it! ❤️
Yey did w5r3 today at 7am to miss the heat...also has meant I missed the deluge! ☔ was worried about this one so am pleased to tick it off, thought the last 5 mins might kill me though! And I could not have gone slower!! 🐢🐌
Wow, Well done on your early start and on cracking that Wk5 R3! I do remember those last five minutes of that run....But then you feel amazing 'cos you actually Could do it!
Thanks! I'm hoping once I've graduated to improve my times First rain we've had in weeks, so good to have the air cleared! Onwards to week 6 later this week!!
I'm about to tackle w6r2 in a little while, quite looking forward to it! Didn't sleep well last night (thanks wife!) But that shouldn't stop me if I snails pace it and don't push too hard. Most of my run's flat, with some downhill bits and only a few short inclines, so I should be good to get through it.
Just finished Week 6 run 2. It was the coolest tonight that its been for a while and it definitely helped as I didn't feel as overheated and so managed to run a bit quicker than usual. Met another runner for the first time and even had enough breath to exchange greetings for a while- what a friendly bunch runners are !! Next run is for 25 mins - eek!!!!
Hi Bluebirdrunner, 3 miserable weeks of not running, so far.. I too had pain in my Achilles, very wary of knowing when the time is right to start again. I’d just graduated and was starting to get to grips with the whole thing. Still I’m enjoying reading everyone else’s stories 👍😘
Hi Gilly, how is it feeling after those three weeks? Have you had any medical advice.
Im afraid I haven't experienced an injury like this, I know Ju ju has though.
Are you thinking of easing back with a little light joggette. Maybe do Wk 4 just to get the feel of it, then try a 20 mins next time... Maybe you could write a post about it so that more people see it and you get experienced advice... and gauge where you are..
Thank you. I’ve had some assistance from a physio at work and continue with her exercises. I don’t feel it’s there yet. Have got a holiday in a couple of weeks, so I’m tempted to wait until after that. Get some walking under my belt first. Hope Oldfloss is ok soon xx thank you all for the support you give 😘
Hi, I'm Rhian. I live in south Wales and, after a short break I'm back on week 4. Completed run 1 yesterday, run 2 tomorrow hopefully. Never ever thought I could do this, let alone enjoy it. Any tips on stopping life getting in the way and just getting on with it?
Hi Rhian, Well done on your first run of Wk 4. You are probably already starting to feel your confidence grow alongside your stamina. The feeling of acheivement after a successful run is very addictive... You may start thinking about running quite a lot and looking forward to your next run.
Life does get in the way sometimes, and it sometimes feels like there are gremlins stopping us from getting out of the door. But usually running wins...you always feel better for having your session. You will notice you have more energy too!
Thanks - I think it may be getting warmer again so I took advantage of the chilly 19 degrees - wouldn’t have thought that was cool 11 weeks ago either!
Hi, I just graduated on Sunday so looking to do my first solo run this evening, assuming it’s not too muggy. Just haven’t decided yet wether to still use the app and carry on with W9 or go proper full-on solo??
Hopefully the breeze will still be cool this evening Jan. The choice is yours...your own playlist..with no time prompts or having the app running with you for company...
Somehow and somewhat surprisingly to myself completed week 7 run 1 today. Was "ok" am learning to slow down more and more to complete - was 7.2km ph today (on treadmill) but managed to keep same rate for whole time. W6 r3 had to goto 6.5kmph for over half.
Definitely think slower is better for me for.now 😀. Just took me 6 weeks to realise
I’ve been consolidating again this week, with Saturday Parkrun, Tuesday having a go at the speed podcast, then today running 5k with rather too fast 173bpm Podrunner music for my W12R1. (I’m still experimenting with step rate... For now, I seem to cover distance slower if I try to make my steps too quick!)
I’ve decided to make a start on Juju’s Magic 10 plan this Saturday, with my Parkruns now becoming the weekly 5k run.
Hopefully it’s not too soon to start upping distance, but I’m feeling I really want to try. Whether I called this Saturday W12R2 or W1 of the new plan didn’t really seem to make much difference, but I then plan on my 2nd run each week being the increased distance run, and my 3rd Run being my shorter recovery run... 🤞
Another early morning start, 5.30, to run 7.1. It's the only way at present to avoid the oven-like temperatures and I'm getting to like the peace and quiet - no music, no commentary, just a lot of heavy breathing. But I'm getting there and can almost see the finish line. There are still a lot of naysayers who think I am mad and should spend more time looking after my knees.
Hi everyone. I’m back to running 2-3 times a week after a short time on the IC with niggly knees 🙂 Still thinking about what next as I’ve been consolidating for nearly 2 months. I think I’m going to try park run and then aim for Juju’s 10k plan. Not rushing anything though- still keeping slow and steady 🙂
Hi everyone I’m coming to this very late as I this morning did W9r2, and am aiming to graduate on Tuesday. I run at about 5.30 in the morning when it is still nice and cool and will admit I have had to repeat a couple of weeks simply because of lack of confidence and life events getting in the way.
But am happy to be here now at the ripe old age of 63, and fully intending to carry on. Not sure I’m ever going to do a marathon though, but may just try to speed up a bit more in my 30 minutes. I was intending just working my way through the various presenters to get a bit of support going forwards, as I don’t do music!
Hi BarbieW, Well done on completing the program, just one run left til you Graduate!😊
Being able to run for 30 minutes is such a big acheivement isn't it, most of us never thought we could do it...
Some people listen to audio books or radio talk shows instead of music. You may want to do a few more 30 minute runs at your happy pace, before trying to increase your speed by redoing the plan.
Start W9 runs on Tuesday & feeling really motivated to get the last 3 runs sorted, then I should be able to stop getting up to run early in the morning
Good luck starting Wk 9 Crib.... you know what to do, and that you will make it onto that podium very soon.... whether you still get up early to go running... x
Hi Kim, no need to be nervous, just treat it as the next run in the program. It adds a little bit more progression from last week, but because it sounds easy, lots of folk go off a bit too quickly. Treat it with respect and you will be fine.
Nice steady running, start slow and stay slow and you will do it fine😊x
I have started a new post for What is your week Wk 4 of July so I will add your name on there too.
Hi never posted before but I have lurked for 4 weeks!
I am on Week 5 Run 3 for my next run - any tips for 20 min straight? I am already as slow as I can possibly go 🤣🐌🤣
Very proud of myself so far as never ever run and managed the program with no repeats of failings - my only niggle is a sore left hip - however that was a problem before I began running so not sure if the running has made it slightly worse.
I would never have believed me running was possible - yet here I am up at 7.30/8am RUNNING 😱
Hi Redtracey, lovely to hear from you. Well done for completing Wk5 R2, you are ready for the next run...
I started really slowly and thought of it in five minute chunks. Choose somewhere flat to run if you can. You will surprise yourself that you are able to keep going...
Feel positive before you start and that will help too!
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