Week Nine - Complete ...and feeling great!

W9R3 completed at 7.30am this morning.

Beach pic here for app users: healthunlocked.com/couchto5...

Up until now I've been running loops around my local streets, with the usual uneven roads and steep camber pavements. I've been coming close to my local beach, but resisting the ever increasing temptation to run it... I’ve saved the run along the beach path for today, graduation day. The path was laid out before me, wide, flat and not a single person in sight. My kids have grown up using this beach as their playground and I've always enviously watched the runners along the beach path pass us by... today was my turn.

I had my raucous punk rock mashup at the ready to drive me forward at the touch of a button. Laura gave me the nod and I set off on today's run with a spring in my step, and an ideal goal in mind: a 30 minute 5K. The last two runs had got me within a cat's whisker, so today was the day...

5K was going down.

'Hate to say I told you so’ by The Hives was the first track to get the blood pumping, it felt like it was going to be a good run. The first kilometre was over slightly early, so i eased back on the reins a fraction, found a steady pace and started to enjoy the views out to sea and the lights twinkling over on the Isle of Wight. Breathing was good, the path was perfect, and the Solent winds blew.

The only slight obstacle along this route was just before the second kilometre, a steep man made ramp up to a high platform and then down again the other side. I powered myself up it, fuelled by 'I Wanna Be Your Dog' by the Stooges blasting out of the headphones. At the top I had time to compose myself...phiew... then down the other slope... to a flat run up to the skate park. Just on from here marked the half way point 2.5k and arrived before the half way bell... things were looking good. A quick turn, then back over the hump and took in the sea views again whilst keeping the breathing deep, calm and under control.

The 4th kilometre came, this was it... time to slowly build the pace until the final track ‘Ace Of Spades’ by Motörhead thundered in, it was time... I sprinted to the finish with Lemmy's gravely voice pushing me to the end... waited for the 5k signal... double checked it was still there...! and hit the stop button. Then a slow slow jog for the remaining 28 seconds until the 30 minutes were up, so I could claim my all important graduate badge! 🏅

I'd recorded 5.01K in 29.32

(5K dead on was 29.25)

I feel so incredibly proud of being a part of this; Before 9 weeks ago I knew didily-squat about how to become a runner. The program is fantastic, but It has also been the advice I’ve gained by reading the goldmine of information on this forum, which has helped the most. Tips on technique, pace, hydration, running shoes, rest days, socks, apps, music, mindset…… sports bras…! I’ll read ‘em all! …If you do happen to be in the market for a good sports bra then I'd recommend splashing out on a ‘Shock Absorber’ this appears to be a very popular choice.

Thanks to all the amazing people i've met here, but in particular thanks to the mentors and administrators for their incredible hard work in making this place what it is.

This journey has made me feel like a completely new man, mind, body and soul!

Keep running, everyone! …and embrace that happy pace 😁x

⚡️ThunderSloth⚡️out

[UnfitNoMore Graduate]

Congratulations! Sounds like a cracking run, and what a great time you set. You’ve a long rest of the day to celebrate too, cheers 🍻. Enjoy consolidation and your next running adventures.

[Hidden in reply to UnfitNoMore]

Cheers UNM! 🍺That run was soooo worth the wait! Yes that perfectly flat path with no cars helped the time out a great deal me thinks! 👍

[Ibot in reply to Hidden]

Oh my god you have finally graduated from something 😜😜

[Hidden in reply to Ibot]

Cheeky!... but not too far from the truth 😆

[Ibot in reply to Hidden]

😝 always 🙃

[AnnieW55]

Well done. Brilliant run report - I’m out of breath sitting here reading it. Excellent time too for 5k

🎉🎉🎉🍾🍾🍾 and, yes, flowers too 💐🏆

[Hidden in reply to AnnieW55]

Thank you Annie, comon have a sit down! Thanks for the flowers too they're lovely 😀

[IgaT Graduate]

Well deserved congratulations!!! Champagne!!! Confetti!!! Pom-poms!!! And hats off for being able to do 5k in under 30 minutes only after 9 weeks!

PS. Amazing post from amazing person who came through amazing journey.

[Hidden in reply to IgaT]

Thank you so much IgaT ...I have absolutely no idea what's going on... I've never ever been 'sporty' but I think I must have strong (short) legs!

Aah! that's a lovely comment - I've said it before IgaT I think you're one in a billion!

[IgaT Graduate in reply to Hidden]

Well, my short legs are slow so you must have some steel in yours Go, go, Gadget-Legs!

[Tartancat Graduate]

Well done TS, you smashed it!

And you're right, we learn so much on here. Nine weeks ago I bet you didn't even know you needed to know about sports bras!

[Hidden in reply to Tartancat]

Thanks!

🤣🤣🤣 It's getting 'em off that I find a problem Tartancat 😆

[Tartancat Graduate in reply to Hidden]

Let's not go there!

[bel73 Graduate]

Ah that's such a great post!! Congratulations ⚡️ThunderSloth⚡️! Sounds like an exhilarating experience! I can't wait to run in a beautiful location like that. I'm on W6 and likewise feel so grateful for all the great people on here sharing what they know and how they're feeling. 🙌💪😄

[Hidden in reply to bel73]

Thank you so much bel73 you're running with your son aren't you? I hope its all still going well for you. I'm looking forward to doing that soon too with my boy... keep up the good work 🙌

[Deals1 Graduate]

Well done!! Great place for it too.

[Hidden in reply to Deals1]

Cheers Deals! yes, looked absolutely beautiful out there this morning 🙂

[Dragonflies Graduate]

Wow! What a fantastic way to complete the C5K and graduate 🎓 in style! I would say that you are now a perfectly legitimate member of the “running along the beach front club”. Must be so uplifting to look out to sea while running to those great tracks. Big virtual celebration hug from me 🎉👏🤸‍♀️👏🎉🤸‍♀️🥁

[Hidden in reply to Dragonflies]

It all went to plan for me today Dragonflies. Everyone is welcome to Run with me on MY beach! Hugs back too you too - you're going to be on the podium very soon indeed!

🙌🙌🙌🎉🎉🎉

[Dragonflies Graduate in reply to Hidden]

Beach ownership 👏

[cheekychipmunks Graduate]

Oh TS that sounded epic - and to reach 5k in under 30 minutes too. I seriously don’t think I’ll ever reach that (it’s ok, I’m happy being a little 🐌)!

And your beach run sounds heavenly.

Huge congratulations to you! Your badge certainly suits you. Stay up on the podium for a good long time and have some swigs of 🍾 to celebrate. Cheers! 🥂 👏👏👏👏👏👏

[Hidden in reply to cheekychipmunks]

I genuinely didn't think I'd get under 30 mins like that, but I guess it was the occasion... that definitely won't be happening everyday!!! Phew!

My other half also grew up on this beach too, so it is very special to us.

I certainly will, thank you very muchCheeky! 🍾

[telford_mike Graduate]

Nice going! Great time and what a lovely place for a run. Time to celebrate- congrats! 😀👏👏👏👏👏👍

[Hidden in reply to telford_mike]

Cheers Mike! Yes meal and a movie tonight - it's all good 👌😁

[paul1960 Graduate]

a very BIG WELL DONE and am only 2 runs behind you

[Hidden in reply to paul1960]

Thanks Paul! I hope you're ok, the final count down for you now... I'll keep the podium warm, three more days! 👍

[Now-runner_NeedsAttn Graduate]

Well done and a splendid write-up but you did leave one question hanging - where do you recommend for getting a good fitting for your sports bra?

[Hidden in reply to Now-runner_NeedsAttn]

Its a good point Now-runner, I'm always happy to oblige 😳

[AngryFlower Graduate]

Well done ThunderSloth what an incredible achievement and hitting a sub 30 minute 5k as well. Please keep posting, would love to hear how you get in from now on. X

[Hidden in reply to AngryFlower]

I'm dead chuffed Flower, surprised myself. I'm not planning on going anywhere, lots of lovely people to see graduate too, keep it up tough cookie 🍪 it'll be your turn soon enough can't wait! Hope you're ok x

[Ibot]

Thunderbolt!!! You are amazing!!! Well done 🥂 🎉🎊🎀🎈🎈🎈🎈🎈🎈

You did it!! Like there was any doubt!

Obviously you had to get some selling in there 🙄 but we wouldn’t expect anything less from you 😊😊

Just out of curiosity which colour bra do you wear 😂😂😈😈

You better not go far!! I expect cheese and grapes at the finish line for when I limp home!!

Perhaps if I was from the Isle of Man 🇮🇲 the 3 legs would help 🤤

You are amazing!! Treat yourself to a new 🐥 with 🍺

[Hidden in reply to Ibot]

Thanks Ibot!!!

I put that in there just for you! I know how much you love my sales pitches xxx

Not going anywhere Ibot, i'll eaven peal the grapes at the finish line...!?

....I might've eaten all the cheese though if you do embrace your inner 🐌....

[Ibot in reply to Hidden]

Snail sloth 🤷🏽‍♀️ I answer to both!! 😂😂

[Hattie27 Graduate]

Amazing congratulations!! What a beautiful venue for a beautiful run :-)!

[Hidden in reply to Hattie27]

Cheers Hattie it was an awesome morning, I hope you're still crushing it out there xxx 👍

[Shorty81]

Great news ThunderSloth. Well done!! Before I saw the little map on your pic I knew you were talking about Lee-on-Solent by the description of that ramp 😂. Good effort because that’s one heck of a ramp. Enjoy the celebrations 🎉

[Hidden in reply to Shorty81]

...Thanks for backing me up there Shorty, shows them that I'm not completely milking it!

I've walked up and down many many times but never chosen to run up it, I think me and the ramp are going to fall out...

Are you fairly local?

Thank you! 🎉

[Shorty81 in reply to Hidden]

Not at all!! That’s Lee-on-Solent’s very own mountain!!

I’m in Gosport so when I wean myself off the treadmill I suspect I’ll use the beach for some running. Of course, I’ll employ some strategic planning to avoid the mountain range 😂

[Hidden in reply to Shorty81]

Haha! yes good plan, we are fairly lucky with how few hills we have. Well let me know if you find any nice routes when you do start venturing out. Honestly it’s taking over... I took the kids to Alver Valley Country Park at the weekend, all I could think about was how nice it would be to run there!!! 🤪

[Shorty81 in reply to Hidden]

Ha ha. I totally get that. It does take over.

I’ve even started being a bit more careful about moving awkwardly when I reach for things. Wouldn’t want to injure myself and not be able to run would I!! I imagine by week 9 I’ll be insisting on being fed in bed and preserving my body for run time only. Never ever thought I’d get attitude about NOT being able to run 🤯

[Hidden in reply to Shorty81]

You're hilarious Shorty! How come you don't post your runs? You'd be really popular, you've got a great sense of humour! Which week are you on??

[Jag1jacq]

Fantastic TS, brilliant result, brilliant time !

[Hidden in reply to Jag1jacq]

Cheers Jag1jacq, very please indeed, that'll keep me happy for ages!

[Hidden]

Well hello there graduate 🤩👌

Huge congratulations! You totally smashed that run... 5k!!!!! 💥💪 Amazing! You should be so proud! 🏆

Great photo, it looks like it was absolutely beautiful out there this morning, Awesome that you saved this route for today’s run! I’m lucky enough to live by the coast too, absolutely love it!

Thank you so much for sharing your c25k journey, I’ve loved reading all of your posts! You certainly have a huge talent for writing as well as running (5ks in under 30mins 😆🙌)

I’m over the moon for you Thundersloth! I’ll be joining you soon... 4 more runs for me 😬

I’m gonna steal those tunes for my play list... if Lemmy can’t get my legs moving faster, then I’m pretty sure no one can 😜

Enjoy your day & celebrations!

You did it!!!! 💛✌️

[Hidden in reply to Hidden]

Well hello there 😎 I did it Dreams! 🙌 I'm going to have to work out what I've eaten... if I'm ever going to replicate that again... hehe!

Aah! you get the pleasure of a beach run too, my first one of many today... lush.

Aah thank you so much Dreams that's really kind of you! It's been fun sharing all my nonsense with you and I've loved reading everyone else's posts too.

An Ace of Spades finish is pretty awesome... although there are SO MANY great songs for a sprint finish! 🤔

NOT LONG NOW...! 🤗💙

WOHOO!

[Hidden in reply to Hidden]

You will definitely be able to replicate it again!... 💪🏅

You’ve done it once... 💥🙌

I haven’t ran by the beach yet... I’m so tempted to just go & do it tho!

You’re so right, spoilt for choice with sprint finish songs... I ran with Bowie for my whole run today... pretty special,✨👌

Enjoy your evening 🙌

[Hidden in reply to Hidden]

You’re absolutely right! I literally did it this morning so why doubt I can do it again?!?!? Bloomin gremlins...! Thanks for sorting my head out again Dreams, I don’t know what came over me 🤨 what’s stopped you from running the beach so far? All the pro runners? Too cold? Too dark when you go? 🤷🏻‍♂️

Hmmm... like your thinking... sounds good 28mins of Bowie sounds like a very enjoyable consolation run 🤔 💡

[Hidden in reply to Hidden]

Now you’re talking! 😆 Get those gremlins out of your head! 😬 You’re a runner! 🎉

When I think about it... I think it’s the gremlins that are stopping me run at the beach 🙈 I’ve literally ran the same (ish) route straight from my house the whole way through this, except once in week 6 & I totally messed up & ended up not finishing 🙈

I keep thinking about changing it 🤯but I think I’ll wait till after graduation now...

I need stop overthinking, get a grip & just do it! 😬

[Hidden in reply to Hidden]

...I do get that though, you’ve got a good routine going so why muck it up. I tried doing my lap the other way around a few times and although it didn’t really feel much different the distance I covered really took a hit, very odd. Keep doing what your doing... that’s cool, if it ain’t broke... 🔨

Plus... it’s not like you’ve got long to wait now eh ?! 🙌⭐️

[Hidden in reply to Hidden]

Sound advice there! Thank you Thundersloth, One day I’ll venture further afield, not sure when like... but, one day 🤣🙃

You’re right, not long at all! 🎉🎉🎉

Can’t wait now! 🙌

[SubterraneanAlien Graduate]

Yes! You did it! Great soundtrack and view! Well done you! And 5k too - oo-er! Xx

[Hidden in reply to SubterraneanAlien]

...You want a Ace of Spades finish now don't you Sub'... I knew I'd talk you around! 😉

Thank you very much! Oo-er! indeed 👍

[SubterraneanAlien Graduate in reply to Hidden]

Ah well, you might be winning me round, maybe, just maybe! (Definitely Maybe...?!)

[Hidden in reply to SubterraneanAlien]

Like it! 😀

[kwell39 Graduate]

Amazing job and congratulations on an amazing graduation run. Wow! What a great time! I think you can officially take the ‘sloth’ out of your username. ☺️

[Hidden in reply to kwell39]

Thank you very much kwell! Very, very pleased.

Sloth is going to be sticking around... he tells Thunder when he's overdoing it!!! 🙄

[jayval70]

Congratulations! What a beautiful way to graduate. Amazing 🏃‍♂️🏃‍♂️🏃‍♂️

[Hidden in reply to jayval70]

Thank you jayval70, it's been a brilliant day. Thanks for your support 👍

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Hidden in reply to IannodaTruffe]

Bedtime reading sorted ✅

Thank you 🙏

[Katnap Graduate]

Awesome ThunderSloth!

I bet you're still bouncing with joy for going sub 30 minutes for the 5k distance. I know I would be 😸

👟👟👟👟👟👟👟👟👟🏆👏👏👏

[Hidden in reply to Katnap]

Absolutely buzzing Katnap! 🐝 🐝🐝🐝🐝

Other half is fed up of me going on about it now so just sat here like 🤡 hehe! Done it!

Thank you 🙌👍

[Katnap Graduate in reply to Hidden]

Maybe you need a padded room so you can really let rip! 😸😸😸😸😸

[Hidden in reply to Katnap]

🤐 She’s watching bake-off I’ve got no hope now 🤐

[UnfitNoMore Graduate in reply to Hidden]

Could be worse... could be the X factor

[Hidden in reply to UnfitNoMore]

Good god, you’re right there Katnap I’d rather have my toenails pulled off than sit through that abomination 💩

[Hidden in reply to UnfitNoMore]

Sorry UNM I thought Katnap had said that!

[UnfitNoMore Graduate in reply to Hidden]

I wish I hadn’t heard of the show, so I’m good to blame that statement on someone else!!

[Hidden in reply to UnfitNoMore]

😂 They should erase it from people’s memory on the NHS 🤯

[UnfitNoMore Graduate in reply to Hidden]

I’m in that time of year when I’m stuck watching strictly... I’m just thankful I got little miss UNM into real music or I’d have to watch that b’ll’cks

[Hidden in reply to UnfitNoMore]

I haven’t see strictly this year, but previous years Ola Jordan made that show very easy to watch...

[UnfitNoMore Graduate in reply to Hidden]

I dunno... Simon wins every year!

[Jundal Graduate]

Well done sloth, sounds like a cracking graduation run! Brilliant time too, maybe one day I'll get under 30 mins for a 5k! 😂

[Hidden in reply to Jundal]

Cheers Jundal, went really well today, didn’t expect that time at all, chuffed to bits mate 👍

[New_Runner_KD]

Wow wow wow!! Huge congratulations and well done TS!! You sooo deserve it!! Hope you had a brilliant evening :-). Now for that consolidation time - but you've done brilliantly, especially already being able to get 5k in sub 30! You are my hero!! Keep posting though!

[Hidden in reply to New_Runner_KD]

Aaaah! Thanks KD ...I made it! Really looking forward to the consolidation runs now, going to have fun with them, off to Aberystwyth for a long weekend to see some friends so will be trying out some of those little Welsh hills 😬😬😬 and country lanes so that should be very nice indeed 👍 Don’t worry I’m not going anywhere I’ve got lots of friends I want to watch graduate too 😉 What are you on now? W8 R2 or R3? xxx

[New_Runner_KD in reply to Hidden]

Good news, will keep looking out for your posts 😀. Have fun in Wales!!

WK8 R3 today or tomorrow, for me, then the final 3 -eek!!

[ButtercupKid Graduate]

Not surprised you’re feeling like a new man if you’re giving bra recommendations 😃 Warmest congratulations - we’re all so proud of you 🥇⭐️⭐️⭐️

[Hidden in reply to ButtercupKid]

Haha! I Don’t know what came over me buttercup, that whole post is a blur! Thank you so much that’s really kind of you x 😘

[ButtercupKid Graduate in reply to Hidden]

Well earned - with or without a bra ! 😄

[Hidden]

Wow! Congratulations - such a great time too! What an achievement. Well done 🎉🎉🎉

[Hidden in reply to Hidden]

Thanks Faith! Looks like you’re doing very nicely yourself thrashing out 8.5K’s ...super impressed 🙌⭐️

[Hidden in reply to Hidden]

Thanks! Can’t quite believe I can run that far 😊

[Mickrob Graduate]

Great Post - well done!

[Beanjo Graduate]

Oh my word TS- I feel like I’ve run that one with you 😊

Great post, lovely place to run- and an amazing time -under 30 minutes to run 5k 👏👏👏

Enjoy the rest of your graduation day in the knowledge that in 9 weeks you’ve become a runner. Huge congratulations 🍾🍾🏃‍♂️🏃‍♂️🏃‍♂️

[Hidden in reply to Beanjo]

Cheers Beanjo 😁👍 I’ve really got to get to grips with writing shorter posts, I start with good intentions... but then it just goes haywire!!! 🤯

[Fabulous450 Graduate]

Missed this due to travelling yesterday!! But I soon found out Graduate!! 😉 Massive congratulations to you Thundersloth! 👏🏽👏🏽👏🏽🎓❤️

[Hidden in reply to Fabulous450]

Thank you Fab! I’ve been sneaking over the bridge and reading your posts, but now I’m a graduate I’ll feel more worthy of leaving a comment on them now 🤣 I hope you’re all good and thanks for the support xxx 😘

[Fabulous450 Graduate in reply to Hidden]

Come on over ThunderSloth! It’s just as great and we get to have the best of both worlds!! 🤩❤️

[Ian-wants-to-run Graduate]

What a fantastic post. Well done.

I'm going to copy your playlist for my next run !

[Hidden in reply to Ian-wants-to-run]

Plenty more where those came from Ian, I’ll send you a DM of my playlist next time I’m having a sort through of the music... an ace of spades finish is great fun! ♠️

[Ian-wants-to-run Graduate in reply to Hidden]

yes please!

I have a spotify account to can get pretty much any track.

Thanks.

[Pete1w Graduate]

Congratulations, well done. You're amazing 😁😁. Can I run with you please?? The location looks incredible but the running soundtrack you chose was even better. I'm amazed you didn't run 5k in half the time listening to Lemmy and Iggy. 😂😂 Congratulations again and keep it up.

[Hidden in reply to Pete1w]

Ha! 😆 Thank you very much Pete! Of course! You’re all welcome to come to MY beach... just not all at once, I’m not up for a Park Run EVERY morning...

[Annlucia Graduate]

Hi ThunderSloth well done on your run. I’m just down the road from you , not done a beach run yet though I plod round the village instead.

[Hidden in reply to Annlucia]

Hi Annlucia, Stubbington Green runners just ran past the kitchen window, it wasn’t you was it?! 🙂

The beach is a lovely run and very quiet at sunrise, I think I’ll give windy days a miss down there though... sometimes it’s hard enough walking in it!

I’ve manly been running laps between the Cuckoo Pint and the Osborne View (too early to pop in for a pint unfortunately! 🍺)

But am going to work out a couple of nice laps around Stubbington village, I keep eyeing up that path around Daedalus too looks nice and flat! If you see any nice running spots then let me know... 👍

[Annlucia Graduate in reply to Hidden]

I’m not brave enough to join a running group. I think I am too slow still have not managed 5k in 30 mins, maybe your playlist would get me moving quicker 😀 My running routes are laps of the village biggest choice is which way do I turn when I leave the house. If I find a more inspiring route I will let you know.

Did several laps of the park yesterday with my grandsons nice to have someone to run with, but tedious and the boys got bored.

[Nita49 Graduate]

Throughly enjoyed reading this post, thank you for sharing your success, and music taste 👍

Many congratulations 🎉🙌

And agree "amen" to the mentors and Administrators 👏

[Hidden in reply to Nita49]

That’s very kind Nita! I’ve thoroughly enjoyed sharing my graduation story with you all I’m glad it has been entertaining!

- Hear, hear! 👏 🙌

[Dazeydog Graduate]

Well done. Many congratulations.

[Hidden in reply to Dazeydog]

Cheers Dazeydog 👍

[Shorty81]

I only found the app a few weeks ago and I’m using it for inspiration. I doubt I could inspire. I’ve been doing the program since July. Repeated weeks 1-4 so many times I feared me and Michael Johnson might fall out. W6R2 last night but didn’t really enjoy the run until the very end (when I allowed the thoughts of a hot shower and mac and cheese to creep in) 😂

[rancher Graduate]

Awesome stuff Thundersloth!!

Well done, look forward to reading about your consolidation runs. No stopping you now 😊