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Couch to 5K
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W9R1

I have found myself getting a little obsessed with Strava, the split times and the distance covered. I guess like other things in life, if you push yourself too hard, you begin to lose the sense of enjoyment. On my previous 2 runs, I really pushed myself but wasn't getting the same sense of accomplishment I felt before, despite beating my previous distance covered. So today I decided to ditch Strava, slow my pace and just run for enjoyment. What a difference it made! I felt so relaxed all the way through and wasn't gasping for breath at the end. I have decided to approach the final two runs in the same way!

Also got myself a small, lightweight bum bag that I was able to strap around my waist so that I didn't have to carry my phone. Really helped my shoulder, so thanks for the advice there!

Happy running. Hope you all have a lovely week 😊

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I use Garmin Connect which is very similar in terms of geeky stats etc. I like to check that I am actually running slow enough on the majority of my training. It's the mileage that counts and about 80% should be at your slow pace. (Actually 100% before you graduate!)

If you do that the improvements will come without trying. After a few more months you will find that your slow pace has got quicker as well. As you say, it's much more enjoyable when your breathing is easier.

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Thank you for the advice! It is certainly a good idea to use the app to check your pace is slow enough - I never really thought of that before but will give it a go next time 😊. It was much more enjoyable this evening, so I will find the pace I am most comfortable at. Thanks again!

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Use Strava wisely as SlowLoris says. I use NRC and it sets me paces for each run... unless it’s a speed session I try to match that pace, not beat it, and most are slow.

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Thanks for the tip! What is NRC and how does it work? Does it tell you to slow down if you're going too quick? It sounds very useful!

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It’s Nike Run Club. It doesn’t say to speed up or slow down but does show average pace and regular voice updates too. I’m following one of its plans though. So it sets me lots of runs, speed, tempo, recovery, long and benchmark. The first and the last are about beating the set pace, the others are about running to it.

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Sounds excellent! I will have to check it out once I have graduated. Thanks so much!

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I have strava on my phone set it to go and then it goes back in my pocket until I finish. I enjoy going through the stats, splits and segments back home on tablet, sat on the couch cooling down with a cold drink before shower, been working on more balanced splits have go you will surprise yourself how much you have to slow down for the first couple of k to get anywhere near when running “blind “ I pre plan route on the footprint app if I am trying to up distance or refer to my five quid wrist stop watch if I am running intervals,

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Hi Tony! Thank for your reply 😊. I follow the exact same routine as you re Strava, but because I listen to music when I'm running, my split times and distances are announced to me over the app during the run and then I look at them more closely when I'm home. Do you have this feature turned off during your run? Working on balanced splits is a good idea and something I would like to do!

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Yes you can disable it

Need to press record first,

then Settings, I have run blind from first downloading it

I have done six park runs, ( Worsley woods)the only negative about the event Is the the parking, it is 1.5 kM from home so decided to do a slow run there rather than drive, started strava slow run, then did a separate stava run for park and then again for run home, did my strava couch analysis, eureka moment, my slow run pace was not much slower than my normal panting, trying to kill myself hell for leather style I had adopted since graduation, my park run was a PB and the splits were miles closer, there is a great post from lannoda truffle (mentor) on here in FAQ I think titled post graduation, loads of links in it which explains benefits of negative splits, tempo runs and negative oxygen at start of the run explained , great read, gives you loads of ideas to try and stops you getting to hung up on pace, happy running ;)

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Thanks for all of those details. Will check out the posts in the FAQs later! You're the best 😊

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Way to go Jazzyjeff! Yep I much more enjoy the slower paced runs too, find it much more exhilarating running without having to chase for breath. It's slower but I feel fitter and sometimes you can even surprise yourself into not going quite as slow as you may have thought. Guess it's a very fine line sometimes! Similar boat to you now, finished this one this morning too though pushed it for the last time in this program. Looking forward to enjoying R2 and R3 now. 2 to go yay! 🤞

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I think it's good to see what we are capable of when we push ourselves, but I've realised it's not helpful all of the time! That's awesome. When are you going to do your graduation run? I think I might do mine on Saturday morning!

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Run long, run hard. But never outrun the joy of running ;)

Well done! Great approach! With such minset I want to go on my Wednesday run - just slow and easy :)

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That is an excellent motto, IgaT! Did you think of it yourself? Good luck for your Wednesday run 😊 looking forward to the update!

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I am not THAT smart. I found it on the almighty internet ;)

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