W8R3 Done

[AllyS]

...but I’m going to repeat the whole week. Didn’t enjoy tonight’s run one single bit ☹️. Really struggled to catch my breath at times to the point I was on the verge of panicking. Bit disappointed that I’m still finding it this difficult as I honestly thought by now it would be getting easier and that I’d be increasing my pace 😩😢. Hopefully another week of the same will see me improving...

[owmeknees]

Aw Ally! Do you really need to complete the whole week? The important thing is you did actually finish the run. I found it difficult to catch my breath in more than a couple of runs, but I pressed on because I had still completed each run. It was only once I graduated and started the consolidation runs that I really started to feel like I could control my breathing better and to be honest, there are still times I gasp 😂. Maybe just repeat tonight’s run, not all 3? Good luck, you’ve come so far. You can do this! Next run will be better. 💪👍😊

[AllyS Graduate in reply to owmeknees]

Owmeknees thank you so much for your very kind and encouraging words of support. It’s comforting to know that you’ve struggled in the breathing department too and like me you’ve completed each run to the end and yes I’m a bit of a gasper too 🤣🤣. I felt as though the last 3 mins tonight were torturous and I was literally throwing myself along 🙈. I’m going to repeat one of the week 8 runs on Thursday and take it from there. Thanks again for your advice 😊👍🏻

[owmeknees in reply to AllyS]

I think the really key, (and it’s been said so many times!!) is slow down! When you feel your breathing going haywire slow right down then slow down some more. It does work. Good luck out there, you’ll be graduating before you know it! 😄👍

[11_Annie]

Keep going Ally. I’m right there with you. Same stage. And I experience exactly the same with the breathing thing.......or not as the case maybe.

Have you done all your runs on a treadmill or outside?

[AllyS Graduate in reply to 11_Annie]

Hello Annie (fellow week 8er 😊) done all my runs on a treadmill in the gym. The aim is to take it outside at some point but don’t feel ready yet. 😬

[11_Annie in reply to AllyS]

You should defo try it. Shifts your focus a bit when you have your environment to think about. Helps you focus less constantly on your breathing so it come a bit more naturally (after that first dreaded 10 mins anyway). I did the same route for first 6 weeks and found when I changed my route it became a bit easier. Less expectations. Shift of focus I guess. Also it’s free which is why I have not done any on a treadmill. Maybe I should try it 😂

Come on week 9 let’s do it 👍😁

[JanB76 Graduate]

When my breathing would get erratic it was normally when I was subconsciously speeding up. I find as long as I stick to the slow and steady mantra, my breathing seems to figure itself out. I also try not to think about it either. One of the earlier weeks said to breath in for so many beats/steps and the same for breathing out - again, and this is only my experience, I found the more I concentrated on my breathing the less I had it under control. When I stopped stressing about it, it all seemed to fall into place.

Stick with the programme and carry on but perhaps slow down a tad and see if that helps. It’s worth giving it a go.

Good luck 😀

[AllyS Graduate in reply to JanB76]

Thank you Jan. Sound advice. Perhaps I was focusing way to much on my breathing. I’d also increased the treadmill speed slightly as I’m conscious of the fact that at Week 8 I’m nowhere near making 5k. I’m only managing 4K including the warm up and warm down! 😩

[Berksrover Graduate in reply to AllyS]

Hi AllyS just to add a couple of points to the excellent advice already given, forget the 5k bit of C25K, I think the numbers are something like 90%of people who graduate don't hit 5k in 30 mins, the real success is in running for 30 minutes 3 times a week, the speed can come later. Ad for breathing, I too have never worked it out, just remember to do it and if necessary turn the volume up on your music so you can't hear yourself breathing!

[AllyS Graduate in reply to Berksrover]

Thanks for the info and advice Berksrover. I’m super chuffed at how far I’ve got in the programme and in the early weeks my objective was just to be able to run non stop for 30mins. Kind of lost sight of that a bit now that I’m nearly there and I’m putting myself under unnecessary pressure. Think I need to remind myself of what I set out to do. Sound advice too about turning the music up! 👍🏻🤣

[Norfolk18 Graduate in reply to JanB76]

I’ve also notice that with my breathing. I do yoga once a week, so am going to try to mix the running with a bit of meditation to see if I can ignore my gasping Lol. Think the advice about a change of route may help too by distracting me away from the focus on breathing, as well as slowing down. Fingers crossed and after reading lots of encouraging posts on here I’m sure my running will improve and become easier.

[Oldfloss Administrator Graduate]

Maybe just repeat your last run and really slow down... relax and just lake the legs carry you. They know what to do... so breathe and let them

[AllyS Graduate in reply to Oldfloss]

Thanks oldfloss. I just feel that at Week 8 I should be trying to speed up as I’m keen to increase my distance. Might just need to rein myself in a little and be a bit more patient 😬

[Oldfloss Administrator Graduate]

Time to build up can come after the 30 minute runs..there are so many ways to help that..once the running legs and stamina are stronger.

The more runs you do..it just evolves..you get faster..or many of us do..almost without realising it. Distances too.😊

[AllyS Graduate in reply to Oldfloss]

Cheers Oldfloss that’s very encouraging to hear👍🏻😊

[2707]

Hi Allys, I’m at the same stage as you. This morning I was doing wk9r1. I too have been doing the runs on a treadmill, but first time this morning I thought I would try the big bad world outside. I decided a canal footpath would be a good idea l, with no hills on the treadmill. I was really wrong the uneven surface of grass, rubble, tree roots and bolder so could bearly do 5 minutes and then fell over. What I am saying is do a smooth ground pavement / tarmac when you first go outside and don’t get disheartened like me. It’s back to the treadmill for me for my final 3 ( doing today’s again on next run ). Then I will try road / pavements once I graduated. The breathing will come I am sure, just like my lead legs this morning, they will be like gazelles soon x

[AllyS Graduate in reply to 2707]

Thank you for the advice 2707. You were very brave taking it outdoors and I have to say that you’re experience this morning is exactly what I see happening to me when I go out 😬. I’m going to finish the programme on treadmill me thinks and build up my stamina for a bit before taking it out. All being well we will soon be running effortlessly through the forest 🏃🏼‍♀️🏃🏼‍♀️🌲🌳