Couch to 5K
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Slow and Steady...Sound familiar?

Slow and Steady...Sound familiar?

This is a bit of a recap of a post that I have put on here so many times.... but.. some things bear repeating...

For those of my friends on here who know me... Floss ramble coming up... for those who don't... here I am, rambling:)

I really enjoy the roles I have had here on the forum... firstly ( and still ), as a forum member, then as a Mentor and now as a member of the Admin team. I take all of my roles seriously... but I worry... sometimes too much :) I have a bit of a reputation as such.. as both an advocate of slow and steady, and satisfyingly, a nannying old fogey:)

So... over the last few weeks.... I have noticed folk being less than kind.... to themselves:)

Many references to loss of motivation, and loss of fitness and...increasingly, worries about time, pace and distance.

So...

Time now, for a breather:)

I have rambled about this, many many times before, so I am going to, without apology, repeat myself... once more.

During this programme, it is all too easy, to push too hard and to be swayed or persuaded, or even encouraged, often with the best of intentions, by other speedier, or less experienced runners

This programme is intended as a slow, structured build up to 30-minute runs after nine weeks. (If it takes you longer, then that is fine…. If you never make 5K, that is fine… you do not have to, to become a Graduate.) It is also intended to be enjoyable. Fun is meant to be had on your journey, learning about yourself and your running, getting fitter and stronger with every week ?

However, the definition of what I mean by slow, is a tricky one to explain. But what I intend folk to take from any advice I may offer, is, simply, to find a comfortable, sustainable and happy pace for the runs within their own running journey.

My slow, is not your slow… my slow, is slower than some and speedier than others. There are runners on here, who if moving slowly, would be at least 1K ahead of me, moving slowly…?

But, my runs are done at my pace, my comfortable and happy pace and I choose to run as slowly or as quickly as I am comfortable with, depending on the run: challenging myself, yes, but never pushing to the point of reducing myself to an exhausted, over-heated, sickened wet-rag of a runner.

This is your C25K and your choice of pace, but try, maybe, to find that comfortable pace for yourself, and, if you are new to running, then do, take it steadily through those first uncertain runs of the programme, and as the runs increase in time, start to feel your stamina increasing, your strength building and those running legs growing. Find that happy running pace for yourself. Get there having had fun?

The incredible, seasoned Graduates on here, amazing runners, who have proved their worth, over and over again, influenced and still influence my progress, with their tried and tested advice and their sound contributions to this forum. I am in awe of them. Listen to their advice.

The moral of my post...? Quite simply...relax...follow the plan... take your time and enjoy this:)

The photo above is not intended as anything, other than a testament to slow and steady...Having just run 10K...yet still having the energy to jump for sheer joy

The small inset photograph...taken after a 10K run, aged 67, April 2017.... the larger one..taken after a 10K run on Sunday, this week, at the age of 68 and a half.. after a mixed up running year, and many weeks spent on the IC...( Injuries not related to running :)

PS

I rarely post any of my running times... but I will say that this latest 10K was completed in a faster time than my previous ones:)

You will be amazed where slow and steady will take you ...I am... constantly :)

PPS

Yes, davelinks .. still got my favourite leggings:) x

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Superb post! And many congratulations on that 10k PB!

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Thanks you.. it is amazing how the running just moves along... I love it !

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Great post! Well done on new PB

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I surprised myself... strength and stamina work whilst on the IC definitely helped.. ! The most important thing is doing it and enjoying!

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You are strong in so many ways Floss x

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Look at you MissFloss such a great picture. Love it. Such wise words too. Totally agree. Some would class me as a slower paced runner and many could easily beat me on pace but I would fight anyone to the finish line to beat me in passion for the sport. I really have embraced loving running for all it is worth. 😀. Well done on your PB.

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Your passion and your sheer love of running, inspires me every time I run, as it does for so many, many of us. I only shaved four minutes off..but wow..it was fun and a great bonus :)

Thanks you xx

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Lovely post Floss, I too had fun on my c25k journey which took longer than the nine weeks ( through choice) and still have fun almost three years on like you...

A new jump for joy picture to go with your new 10k PB! Happy days Floss!

As another of our graduates once said Run day is Fun day ! 😊xxx

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We've had some fun haven't we...? Ups and downs and all sorts... and it still goes on too... you and I running for the sheer joy of it! I hope the old favourite leggings hold up for a few more runs, my friend..thank you! xxx

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Ooo, I’m in really good company taking longer than 9 weeks then??! Yay!!!! X

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Well done you too BBr, you are an unsung hero on this forum, always there with advice and kind words 👊🏻 X

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She is isn't she..one of the best 😊

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xx

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Well done you!! You look like action woman in that pic! A woman on a mission! I’m a bit gutted I’ve been missing my running for 2 maybe 3 weeks now due to injury which I’m trying to arrange physio for. Not yet done! I’d love to be an action man! 😂😂 just need to get my drama sorted.

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Oh gosh.. that blinking IC...it is so frustrating, when we simply cannot get out there.. I hope you are back on track soon...After my day with small runner-in-training.. I feel less action woman to day and more sleepy hibernating thing... thanks youx

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No problem. I’m glad you’re doing really well!!

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😩

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I need to get running again. I bet it’s been 3 weeks!! Really not good. Feel like I’m going to have to start from th beginning again 😭😭😭

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And I thought it was good 'wire work'!

Switch the pink for deep red, swing a samurai sword around... You could be a nimble ninja 😸

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Yeayyayay I love that.. a nimble ninja!!!! Might need to change my image :)

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Great post thanks- very encouraging - and great photos! 😄xx

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Then and now... tee hee... I just hope the leggings keep going! I have to remind myself sometimes... that just easing off brings results!

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Thank you for guiding me through C25K and your mantra is in my mind every time I run though I struggle with it as it goes against my nature which is to do everything flat out!

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You are doing wonderfully... we are all different.. and I have discovered that as I have moved on.. I do have an urge to leap off quickly... that's why I mostly start long runs with a hill now :) xx

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Thank you OF, just thank you. You’ve been in and around the forum throughout my journey, and full if sage advice.

I’m always trying to find ways to pay back into the running community, whether that’s evangelising to someone who has happened to ask me about the programme or helping out at the local park run. But almost everything you wrote in this post touched some part of my journey - most latterly having finished the B210K I’ve been suffering with a lack of purpose or goal.... the result has been a sort of lethargy or readiness not to run for one reason or another.... tonight I was actually thinking of you on the way home.... and just thought I’d go out, even tho it was dark, and just do ‘something slow and steady’ a mantra I’ve come to love.

So slow and steady it was - just over 3k, but it was pitch black and I live in the middle of nowhere.

Thank you floss, and I hope I can continue to help others in the way you continue to do behind the scenes.

🏃‍♂️ 🐌

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You are really kind... but it is you who is doing this.. and you, who went out, you, who did it and you, who enjoyed it...I am really happy that and I have helped in a small way and privileged to share your runs :) xx

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So very well said Floss (sorry if I’ve been too familiar there)

I did a Parkrun on Saturday and got talking to a lady soon after starting but her pace was too slow for me so I asked if it was ok for me to crack on to which she said kindly said yes. I carried on at my own pace and was overtaken by several others.

It occurred to me that to this lady I would have looked speedy. However to a lot (if not most) of the other people there I would have looked slow.

The moral of the story is that we all run at our own pace. It’s my run I’m enjoying it and I get a great feeling of satisfaction for finishing. I might even have run faster than I had on a previous occasion. But if not I’m still happy. I’m healthier, fitter and a bit happier than I used to be.

I owe a debt of gratitude to the lovely people, and admin team, on this forum for their support and positivity when I needed it.

Thanks for reading this far.

Cheers

Bob

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You have got it sussed.. we are indeed all different and all doing it in our own way:)

Feeling fitter, looking fitter and enjoying it all :) Just perfect. This is a great place to be isn't it :) x

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You're very wise, Oldfloss. I've learnt a lot from your advice while I've been doing this. Great pic, too. 😊

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Not really..but thank you....just taking it as it comes as I move through the different stages of this running lark :) The pic was for fun really... and I love my funky leggings.. they were the first non black/grey I moved into :)

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Couldn’t agree more. It’s easy to get swept up in the enthusiasm and achievements of others but this is YOUR journey. Find your happy and stick with it. Think I’m nearly there! 😁 Congratulations on your PB and getting off the IC. Thanks for your encouragement too.

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Thanks you...doing it in your own time and having fun... it is what it is all about:)

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What a great post. I graduated more than 4 months ago but still come here for encouragement and motivation and advice. 5K is my favourite distance but I am nowhere near doing it in 30 minutes. More like 40. But I don’t mind.

I have joined a running club organised by my employer and I love it. Learning correct posture and breathing technics have helped me enormously. But I am usually towards the back of the pack and I don’t mind. I run my run. A few times I have tried to keep up the main group but ended up exhausting myself half way through the run and struggling through the second half. So now I run at a pace where I am comfortable which is slower than most but I enjoy it so much more. Our running club is like this forum, we support and praise each other and at the end of each run, we all share our achievements and how we felt during the run.

So I totally get what you say. I run my slow which is slower than most but faster than a few. This is where I am. Comfortable and progressing.

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Your running sounds perfect.. you are clearly having a lot of fun, and learning so much about your running and yourself too..Your running group sound really great! Carry on enjoying! Carry on running:)

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Great post and couldn't have come at a better time.

Between reading other posts and nearing the end of C25k, it's got me wondering about a few things.... but do you know what your right I need to enjoy this! I've enjoyed it so far but I'm in danger of spoiling my last few weeks!!! I'm just going to take my time and not worry 🤷‍♀️

Fab news about your 10k, well done 👍

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That is excellent... just relax and enjoy your runs... it is one of the main points of this.. you are so close now:)

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Thanks for this post. I DO need to be kind to myself under my circumstances. I do need to run for myself and not worry about how far I'm going these days. I need to remind myself that I am aiming for improvement once again in terms of distance run--and it seems to be happening. Thank you for your post--and you look AMAZING!

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You are most definitely getting there and making progress...you are the most important asset.... brilliant! xxx

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A wise, well-said post my dear Floss. Congrats on getting off the IC and another great 10k in the bag!

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Thanks my friend... on the IC... off the IC.. but getting back out there... :) Great fun :)

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Hey you got there again Oldfloss - well done you!!!! And don’t you look great? Really good to see you back where you belong. I’m hoping they didn’t take your graduate badge away on the IC so you can’t collect one on the podium but you deserve these 🏅🏆🥇🏅🎖

Such wise words from you as always and that slow and steady advice played a big part in the enjoyment of my last (or should I say latest) and longest run (apart from the flying experience).

Enjoy the celebrations and I’ll join the party soon

🏃‍♀️🏃‍♀️🤸‍♀️🏃‍♀️🍾🥂🎉🎉🎊🍰

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Thanks you... slightly unintended.. and the run just evolved... You are going to be on that podium very soon and I will be there cheering you home ! Heal soon !

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Fab pic! I love your wise words of advice. Well done on your PB too 🙂

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Thanks... hopefully folk won't worry too much if they read this :)xx

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Brilliant OF! In every respect. Your own running journey, your advice to others, your dedication to this absolutely fabulous, second-to-none forum, your humour ...... the list goes on! So thank you! You’re an inspiration. ❤️

Slow and steady is me all the way. It works! But my slow and steady is getting quicker by degrees, and I am building awesome running legs! Yay! Your mantra is with me constantly on my journey to 10k! 👏👏🏃‍♀️🏃‍♀️

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The legs do grow.. along with the strength and the stamina...I love this forum and I love all of the awesome folk running on it.. and you... are doing amazingly !! That 10K..is just waiting for you :) xx

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Lovely post OF, and so, so true! Especially encouraging for us oldies - and I loved the punchline at the end with the two pics, huge congrats on that PB :)

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We totally rock!!! Showing the youngsters how it;s done :) I love my outfit... I am hopeful it will last a little longer...you are doing amazingly!!!

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Eeeee thats ‘Our Floss’! Such wise words, as ever! Brilliant ramble, brilliant photo, brilliant run !

My happy pace is slower than slow, but ...... I run because I can 😆🏅

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Which, my lovely friend, is the whole point..because we can... and because we enjoy it... aren't we so, so lucky... Thanks you xxx

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Great Post and great pics Oldfloss 😍

Us graduates need reminding too! I'm currently on the IC with a hamstring strain caused by, you guessed it.... running too fast ☹️ some overexcitable fartleking has done for me!

Looking to change my focus when I return to running and will have your mantra ringing in my ears when I do xx

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Look after yourself, hope you heal soon.

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Thank you xx

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Thanks you.. we do need reminders don't we...I never, ever stop learning on here. So much to find out about ourselves and the running too!

Take it gently and heal well... you know, as I do.. those runs are still waiting xxx

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Thankyou this really resonated with me as I headed to the gym this morning for wk4 run 1. So far i have managed all my runs outside but the weather is miserable today. The gym is a whole different thing....first of all there was a ruddy great mirror in front of me. That was an eye opener and then Usain Bolt got on the treadmill right next to me which really just highlighted how 'slow and steady' i am taking this. But do you know what? I dont really care about Mr Bolt next door. This programme is for me and i will do it my way and it really is making me feel fantastic. Thank you for being an inspiration

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Well done.

I hate those mirrors!

I wish my local gym would put some bikes by the windows, I’d possibly use it more than once or twice a year!

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Go you... doing it your way.. with style.. that sounds brilliant...Feeling good and looking fine..perfect!

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Great post, congratulations on the PB, love those leggings!

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They are my favourites... very old now... I have acquired some new sassy ones... I shall be posting a pikkie at some point!!

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Thanks Floss. Wise words as always 💐

Just heading out to do one of my #runeveryday runs, it will be Day 9. I’m not intending to carry on with it after the end of the month, but who knows? It might happen. I’ll be integrating it into a dog walk so will end up going at the pace of the dawdle-y terrier. Will it be slower than I can run on my own? Yes. Will I enjoy it? Absolutely yes!

Just realised I ought to save some of the rest of what I was going to say for forum post later on today 😆

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Hope the run went well.. you and the four legged friend.. having fun.... as always:) Enjoyment... perfect result :)

Your posts always make me smile and make me feel very happy... I shall watch for the post :)

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My run didn’t get done due to a headache and the tide coming in. I was actually going to run a little bit despite the headache, but the path was totally submerged.

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I am glad you didn't run... swimming is not on the cards:) The run will wait and you will be out there soon xxx Hope the headache has eased tooxxx

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I took some painkillers and had a sleep this afternoon. Pretty much all gone now, thanks Floss.

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Great post! I totally agree. I am definitely in the slow and steady camp. I started this in the hope of being able to run for 30 minutes. I was not in a race. For me it was a totally personal thing. I achieved my goal,and now really enjoy running,in fact I've just completed W1 on the bridge to 10k. I just plod along at my own pace,I'm not interested in times,just knowing that I'm improving my stamina fitness is all the reward I need.

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It is so personal and we are all so different.. and as folk move on, their desires change and for some, the race is the thing. In the early days though...taking it gently and enjoying...and then as we do move on...strange things evolve. Well done you!

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Great post. I graduated two weeks ago and am currently doing the 30 minutes runs three times a week. I know I am slow but I also know that I am enjoying my runs so am trying hard not to push myself to run faster and I am definitely seeing an improvement. Two weeks ago did 3.5 k in 30. Now doing 3.9. just turned 60 so I am happy that I can run at all😀 . Thanks for your posts

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That is the thing.. running because we can, and because we enjoy it... go you!

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Thank you so much for this post - I was trying to motivate myself to go out and do W9R2 and had been feeling a little demotivated by how slow I was compared to others, but you reminded me this is supposed to be fun. So I went out, and enjoyed running for 30 minutes. Slowly :-)

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Sounds just perfect :) Running for pure joy! x

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Well said :) I doubt a high percentage of us is going to win the Boston Marathon - I started this programme because 'I can't run' :)

Now I can :)

As fast as my ego would like? - nope.

As fast as would get me into the Boston Marathon to begin with? - nope.

Do I have a hell of a lot of fun though?- yep. ☺

I'm going to add my tuppence worth of what might be a bit of a controversial personal statement...

If I'd read at the beginning"Can anyone be slower than me?" Posts from runners saying that what I still think is a decent time - I would have quit.

Yes - your slow is a dream for others so why make anyone feel inadequate?

I am grateful I can run at all. But as soon as I get hung up on catagorising "fast" and "slow"....I'm not happily running along - I'm being a "crush it" competitive " I gotta make myself feel good by looking at someone slower"

Just my opinion - I wish I could always have the feeling I got when I achieved that "fantasy" of running 3/10ths of a mile :)

Instead I can all to easily be dissapointed that I take "so long" to now reach further distances.

Slow, steady...and enjoyable.

That and the Forumites and the programme changed my life over the past two years. It's not - imho- about being "fast" or even "good"....for me it's all about the "joy".

Wishing you many happy miles in your future.

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Food for thought .. as ever... My running for joy has been with me since the beginning...:)

Hopefully many, many more friends on here will find that satisfaction :) x

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I so agree with you regarding the bragging posts by people who clearly know they are pretty good and want to rub other people's noses in it. Increasingly there are screenshots of distances and times, even GPS tracks proving their superiority. They may counter by saying they are providing "proof" of their wonderfulness. However the whole site depends on honesty. Or are we going to have to show screenshots to show we have really graduated?

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I wouldn't go that far OM.

I think it's more a case of maybe people mixing up understandable happiness with an achievement with maybe a need to be reassured that there "slow" time meets some kind of self-imposed standard.

I'm darn chuffed with my usual 5k "speed" but also put my "not the greatest day running" on here to let people coming up know that we all have "those days" - but also that literally if I can run those good days with my health history - this programme will assuredly work for them :)

I think what I was trying to say, but it got lost in translation and also being jet-lagged, is that if we only read the success stuff it would hardly help those who still struggle with believing they too can run. But - if we only put the "OMG - I did it but it was HARD!" stuff it would be equally demoralising.

Before this programme I honestly believed running was something you either could or could not do - no in between...but now I know that some days I "just don' WANNA run' and it's okbto take a break on those rare but very real days. I also know the days when I cracked the Ten K and Ten Mile distances don't mean I am "better than the 5k people"...it just means I had a good day when everything clicked :)

It was a very heartfelt and honest post that got me to even THINK about giving the App a go - the poster said they had graduated and how bloody long and hard their last run was. That showed me I was not actually precluded from running simply because a hundred yards was hellacious for me in the past, it gave me an inkling that "running is going to take physical effort and LOTS of deep breathing" :)

So - I try and stay very honest on the Forum. The highs, the lows, the good,the batcrap crazy....but just as I don't put myself down because I'm not Usain Bolt, and in turn hope I've never put anyone "slower" down because they ain't me 🙂

We're all in this Running lark together - and we all need to be because, in my case anyway, while I might be on my own when I am out there gasping, panting, lurching and lumbering allong the route I know I'm not running alone - there's a ton of Forumites out there who wish only the best for me, as I wish them their happy miles :)

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I think its worth noting that we are all different, and posting times, distances etc is one way to celebrate our achievements. There are many others too, and we are all on a journey and we often change focus along the way but thats all OK.... :)

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Great post Oldfloss very wise words .. and looking Fab U Lous too 😁

Congrats on your 10K PB too👏👏👏👏

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Thank you my friend.. I am getting there and having some surprises en route too :) x

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Congratulations! A wonderful example of coping with the ic and coming out so well!😊I know comparing is not what we are about, but which lady wouldn't want to look like you do at 68½? I know that I would love to! Wonderful! Thank you for your helpful advice and all the very best for your onward running journey! Congratulations! 🎓🍾🥂🏅👏🏻😊🎉🏃‍♀️🏃‍♀️🏃‍♀️

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This IC really can be a pain.... but.. it teaches us patience... lots of it... Thanks you xxx

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You are just the absolute steadiest & perfect runner I know...whatever you say, it just works...every flippin time...so everyone, just listen to Floss...she’s got me where I am/was (before my ankle issues) I even named a Bush after her!! If you want advice...she’s your man...well woman..you know what I mean...Thankyou old Floss (on my knees now) xxxxx

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I love the fact I have a bush called Oldfloss :) I tell all my friends:) You my friend are too kind.. and you are doing amazing things... you are going to be well back on track soon! xx

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OF you can’t possibly sit on the shoulders of each runner on this forum, we are too many! but how is it that you are so intuitive and everything you just wrote just bang on? Fab post and well done on your 10km and PB, luvly photo too, wow! What’s in the water at your place?

As Frank Spencer said many times I’m having a bit of trouble, piriformis I think, but 5 months ago I couldn’t run for a minute and I can now run for over an hour, so how good is that? Ju ju’s 10 km will still be waiting for me and sitting/reclining pigeon poses are my thing now. Slow and steady maybe but I AM a runner. As Arnie said, “I vill be back!” X

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That blinking Piriformis...it can cause real rouble.. I have a tweak now.. but I think it is from a twist going upstairs with two heavy bags!!!

The thing about the runs is..they do wait... for as long as it takes...Heal soon ... xx

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Thanks OF I think its probably a consequence of only running on concrete since I started C25k (apart from parkrun), no lovely parks to run through here - alas! No backing out now though I’m committed, got new leggings arriving soon and they need a test drive or “several”. Carry on inspiring OF. X

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What a lovely post floss ..you truly are an inspiration to us all ..well done on your 10 k ...sometimes we dont feel like going on a run and we only need to come on here and get inspired thank you from everyone to everyone ❤️❤️

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Thanks you... just reminding all of us to take it steady and enjoy... including myself... :) This is a great place to be :)

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Gorgeous, as ever 😊 and illustrates perfectly that it really is about the long game. I’ve been over enthusiastic, overstretched and burnt myself out through pure stubbornness and ignorance, but returning back to the programme and attempting to learn self discipline (at my age!) never fails to get me back on my running feet - thx to this forum! The phrase I read on here, about building running legs is my mantra now; no matter how long it takes and no competitions with myself in my head either as I blush to admit, I kid myself. Anyway, thx OF and hope you feel properly better soon xx

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Love this post. Was just starting to worry because I downloaded Strava and realised that 28min of running doesn't get me anywhere near 5k... But you've reminded me that it doesn't matter. I couldn't run at all 8 weeks ago. Now look - 28min without stopping and I feel great! Thank you for all your support.

And big congratulations on your 10k pb! So inspiring!

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Words of wisdom.... Well done on the PB!

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LOVE THIS.... and I love the pic more. You have a superhero belt there which is well deserved. Very wise words :)

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What a brilliant post. Thank you for sharing your philosophy. I have been trying to say this to friends who have recently started out but you say it so much better 😊

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Like many others I found the advice of you and your colleagues to “slow down!” invaluable for getting through the programme. Thank you.

Many people embark on C25K for health reasons. And of course this forum is part of HealthUnlocked, but sometimes it is indistinguishable from a mainstream running site. The advice and encouragement to get through C25K is invaluable, but there are an awful lot of posts about PBs, etc.

If health is the reason for embarking on C25K, then completing it has given one an ability to exercise safely at a level which will contribute to health if continued on a regular basis. The problem of course is maintaining long-term motivation. Your colleague IannodaTruffe provides a detailed guide to post-graduation running, but it is all about progression – 5k, 10k, faster, longer. I can see that having targets may help motivation, but that does mean you must have a reasonable chance of achieving them! I have done 21 “consolidation” runs over the last 2 months and my 30 minute distance is always 3.2 km give or take a few metres. I doubt if I’ll ever improve much, even though I do push “to the point of reducing myself to an exhausted, over-heated, sickened wet-rag of a runner.” I’m not that upset by this, only by the attitude of some others who suggest poor progression is due to laziness.

I can’t believe that I’m the only person wishing to do a healthy bit of jogging, with no desire to become a dedicated runner. What do others do to maintain motivation?

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Very well said Floss, very well said! All I heard during the first few weeks of C25K was “slow and steady”, not just from you but from other people. I’m so glad I listened (for the most part anyway).

For me the key is enjoyment. If you want to be a faster runner I don’t think there’s a shortcut, you have to put the miles in. If you’re doing that, do it at a sustainable pace so you can enjoy it. If you enjoy it you will keep on with the running.

My last run was a long one and at a slightly slower pace, and I loved it. What I did notice is that over that sort of distance, I have naturally become faster by being slower :P

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Spot on! It's also so easy to get carried away and think that we need more....more speed, more distance, more medals, better times... the best times I find are the ones where I am smiling all the way round the route! If it's not fun then it's not really doing what I set out to do.

Find your own happy pace and just keep smiling! 😁

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Hello you! I've just seen this, better late than never! One of my inspirations, You speedy snail over the 10k! good to see you're back at it! X😊

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