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Couch to 5K
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W8R3 - overrun by tech

Today my run was GREAT!!! The crispy after-rain air and nice warming up sun.

I intentionally went out without my dog. I needed some alone time. I had everything new - ok, this is a big exaggeration. I changed my earrings from dangling pearls to my beloved Cheshire cats. I changed my music to Spotify - thank you Jancanrun and Mummycav for your amazing playlist: open.spotify.com/user/janca...

It gave me good pace, variety, and good mood. I loved 'Shake it off' that was my final song during a little longer than 1 minute finish :D Singing, dancing, and proper running speed finish <3

I had new route that covered about 4.4k - my GPS lost signal O_O no idea if it's because new route or new mobile phone :P

And my C25K app by ZenLabs played a trick on me - it was 30 minutes run, instead of 28 minutes O_O So today I ran for 30 minutes - yeap whole half an hour - non stop, no breaks, no pauses, constant steady pace <3

I am so happy with myself, with this run, with my progress. I kicked my bad mood ass, finishing with huge smile and feeling accomplishments. I know it was end of week 8, not week 9, but I felt like it was my graduation run - everything was right - the time, the distance, the pace, the mood, the finish :)

Now 3 more runs of week 9, which according to my app is not 30 min, but 5k :P I will see how it will go. The plan is:

W9R1 - Monday (29/10) 4.30pm after work with my dog

W9R2 - Wednesday (31/10) 4.30pm after work with my dog

W9R3 aka Graduation Run - Friday (2/11) 5pm OR Saturday (3/11) ~10am without my dog

Happy running!!!

44 Replies
oldestnewest

Fantastic, well done you. Love the sound of your playlist, I've added it to my Spotify library and will try it out tomorrow. All the best for next week, I know you smash it!

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Thank you :) Regarding playlist, it's not mine ;) It is Jancanrun , C25K graduate - an amazing runner

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Well done you I am happy you like the Mummycav mix... all the playlists are generally inspired by folk on here, their comments or suggestions...

so so happy you got week 8 out of the way. Podium is waiting for you... ;)

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Thank you :) and the playlist is really great!

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Wish you all the very best for your graduation run on Friday or Saturday 2 nd or 3rd November without your dog. I have just downloaded that amazing playlist of music from Spotify that you suggested from Mummycav and will have it on the next time I run a 5K, probably next Wednesday.

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Thank you :) I am not sure if the playlist is Jancanrun's or Mummycav's, but I loved it. I will be checking more of Jancanran Spotify playlists :)

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This is the one I've been using open.spotify.com/user/marys...

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The exact title on Spotify is. "Retro runners MummyCav mix by Jancan run"

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Ahh... different app... but much the same in many respects... great job out there. You’ve certainly come a long way and next Friday will soon be here!

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Most of the runs from that app is the same as the NHS ones. That's why I picked it. Other apps were or not available for Android or couldn't listen to my own music or were just for some reason breaking / failing. I loved Laura's podcasts, but her music - not for 3x a week listening :P To be honest, I though ZenLabs made all runs the same - the first difference was W7R3, if I remember correctly, which was 22 min instead of 25. And now W8R3 - 30 min instead of 28 min. All the other runs were the same :)

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You could just use your tracker to tell you when 30 minutes is up of course... of go bag some 5Ks... either graduates here.

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I will be doing it, I like when the app is telling me when my warm up walk is done, half way point, and when it's 1 minute left, so I can push more on the finish line ;)

I have several things to try out including ZombieRun :P to include some fun during my consolidation runs. Later ju-ju's 10k or NHS Stepping Stone and other podcasts. So many things to choose from - it will be again some trial and error phase ;)

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Yeah, I think we’re all different and there’s so many options out there, what suits me doesn’t suit everyone... so when asked I comment on the 3/4 that I know even though I didn’t personally get on with 3 of them.

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Oh, and of course - Thank you :)

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Fantastic- well done! You are so uplifting! I've managed to stall - did W8R1 in Monday but haven't managed to make time since. We were away and had car problems yesterday so were a day late in getting back. Hopefully I'll manage a run tomorrow. Good luck with your W9!

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Thank you :) Good luck on your run tomorrow, and I hope car problems are now all solved.

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Car all sorted thankfully.

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Well done you.. it is all working for you... for me.. ABBA keeps me on track :) x

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Huge congratulations, great success, great result! I sincerely congratulate!

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Thank you. Week 9 - here we come! The final week! I still cannot believe it!

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Me too! I look forward to it! On Monday we start finishing! ;-)

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PS: Congratulations on your new phone!

It's great to have a new phone!

Do you use Zenlab app at the same time as Spotify?

I tried it at the same time with mp3 and it did not work very well.

But I also plan to use some music.

I do not know what's good for running, but I assume it's not what I'm listening to normally : - /

So thank you for the encouragement when I finish the 9th week to try some experiment...

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For most of the 25K I wa using simultaneously Zenlabs + mp3 (Rocket player) + Endomondo (tracking). I never had a problem. I'm not sure if today some songs and silent long ends or my Spotify didn't work perfectly with Zenlabs. I did have an issue with NRC+ while using Zenlabs.

I'm really enjoying my new phone :) slowly getting comfortable with it, as I settle and adjust everything to my liking.

I think my first experiment will be with "Zombies, Run!". I am very curious about it. I heard a lot of good opinions about it.

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Thank you very much! I heard about the Zombies run too.

I would like to finish the C25K and then go on a harder road (hills and valley) still with a 5K limit. If it does, I could go on. Still 10K run is a lot for me, but somewhere between 5K and 8K I could imagine it probably. But I'll see how it goes. :-)

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I want to get to 5-6k before end of the year while having fun.

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I find out that my future plan probably corresponds most with the "fartlek" (I did not know what it means). Polish is said to be "zabawa biegowa" and it means that the speed is changing and hills can be used for this. That might be ideal for my consolidation. I read that there is a good consolidation for 3 weeks after finishing C25K. Then, it should be a regular 3x weekly functional habit of running. This is what I want. :-)

I also found the 10% rule, which would probably match ju-ju call, it may be possible and great!

healthunlocked.com/bridgeto...

I'll wait till the end of week 9 to see what's next.

Anyway thank you for your inspiration! :-)

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I was thinking about fartlek, but I don't have hills and atthe moment I don't have anything good to track my pace accurately and something that would tell me if I should be going faster or slower. I'm quite blind, so no watch with number, I need some app that would tell me that straight to my earphones :P

I happy that you found something for youself!!! Yey!!!

Let's knock out this week 9 and move to B210K and talk what's next. I would say I am pretty sure (99%) that week 10 and 11, will be going for 5k, so 3x a week (Mon, Wed, Fri) run with slowly extending time to reach 5k.

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Well done! Really excited for you!

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Thank you :)

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👏👏👏💪🏃‍♀️

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Woop woop. Told you we would get there and so onto the final countdown (had to get a song reference in lol 🎵🎶) it's been nice knowing you. Knowing me 🎶 I'll get week 8 done today or tomorrow

Good luck next week and simply the best 🎶 after that lol

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1 week to go! Lalallaa!

Have a nice run today / tomorrow :)

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Well Done IgaT! Great running, & great plan for week 9! Enjoy! 🙌🤩💪👌

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Thank you :)

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Fantastic IgaT ...those playlists are amazing, your post even made me feel better!!! And made me want to get out there so thank you...you’ve inspired me today xx

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I am so happy that I inspired you :) Have an amazing run! Enjoy every moment of it! Run is / can be so liberating :)

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You have no idea what your posts are capable of xx

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My posts? Capable of???

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Yes, capable of motivating so many people x

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Thank you. Those are great words from a great runner :)

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Omg well done you!! Totes amazing

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Thank you :)

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Yes! Congrats on the amazing run. Feeling a little down myself today, but after reading how your run ditched your bad mood, I'm gonna go out and try for the same! Thank you for the motivation. Enjoy the rest of your weekend!

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You're welcome and I hope it will do the magic for you as well. Looking forward to your next post. Enjoy your weekend!

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