W2R2 battling with negative thinking...

[ktsok]

So I made the run and whilst not fun, it wasn’t terrible. At no point did I think I would have to stop running before the 90 seconds were up, this time. The sun was coming up and it really was a gorgeous gooey fire ball oozing along the horizon. There were moments of feeling I was in control and I was still comfortable a couple of times when Michael told me I could slow down. On other runs, my focus shrank to the pinpoint of that moment I could stop running.

I tried to slow down (and did) - I’m averaging 8’ over the 30 minutes rather than the 7’19 of last week. But it didn’t feel easier. In fact my average bpm was 160 with a spike of 179, going slower! Why is my bpm higher than the last run, going slower???!

Breathing is still chaotic. I had a different playlist today, but if anything, the mix of tempos made it harder to find a rhythm. I’m going to try a podcast next on the advice of good folk here. I do love Radio 4, I just thought there was no way I could run, breathe and actually take in ideas at the same time!

I know the goal is to run for longer, not faster, but I think I struggle when I see that I can walk/run shorter lengths of time faster than walk/run longer lengths. It’s frustrating how bad I am at this - not fishing here, just being realistic! I have always enjoyed sports that require bursts of power/energy (trampolining, gymnastics, dance, rock climbing). I find this endurance malarkey so very difficult.

Note to self and others - don’t wear a woollen bobble hat out running! My face was beyond rosy and my hair plastered to my scalp. I needed a release valve. Hmmm... could overheating because of a hat increase bpm significantly?!

Three minutes isn’t looking doable right now though - what’s the record length of time someone has spent repeating a week (not counting injuries/holidays)?!

Anyway, litany of negativity over. I did it! Yay!

☕️ + 🍌

[Zaza0309 Graduate]

I spent a long time making a dedicated play list to start C25K with, turns out I need absolutely silence to run - no idea why but any noise ( tried music and audiobooks) puts my right off my stride.

[ktsok Graduate in reply to Zaza0309]

That’s a thought... it does all feel jumbled up at the moment, with feet, breathing and music doing different things. Somehow the thought of silence feels daunting rather than relaxing in this context, but definitely worth a try. Thank you.

Do you find yourself thinking much, or just at peace?

Also going to try Laura. I like Michael but need a bit of female solidarity, I think!

[Zaza0309 Graduate in reply to ktsok]

Completely at peace - just zone out, head up staring into the middle distance. The time just seems to pass so much quicker without all the distractions

[ktsok Graduate in reply to Zaza0309]

That sounds a good space to be in. Could you imagine you would feel that way running in your first few weeks? (Struggling a bit here!)

[Zaza0309 Graduate in reply to ktsok]

Absolutely not - I threw up after one run in week one. I was so envious of people Who were further along the programme and felt that would never be me. The thought of running for more than 90 seconds filled me with dread. Cleverer people than me understand how and why this programme works - I have no idea but it does

[ktsok Graduate in reply to Zaza0309]

Aw bless you! Thanks for sharing - it really helps to know you more advanced runners struggled to the point of puking at the start 🤣

I shall keep plodding on 🏃‍♀️

[Amerynthe Graduate]

Yay, you did it! And in a woolly hat, too! I've ditched the hat after just one outing and now wear a woolly headband that has earphones embedded in it. Keeps the top of your head free to act as a volcano and blast out all the excess heat!

I repeated week 1 three times before moving on. I didn't actually feel that confident about moving up to week 2 and I did that a couple of times, too, but I followed the advice of folks on here who said 'trust the programme'. They were right. I've just completed week 8 (having started the programme on 1 October) and I would never, ever, have thought I could do it before I started out on C25K.

My speed can't actually be called 'speed' at all (I've been overtaken by a toddler before!) but I can keep going for 28 minutes and next week will be stepping it up to 30 minutes.

So, to echo everyone on here who has encouraged me over the past weeks, trust the programme! And trust yourself - you can do it. You may not do it at the speed you would like, but the point is to build up your stamina so that you can keep going for longer.

Good luck!

[ktsok Graduate in reply to Amerynthe]

That’s great, well done Amerynthe! Yup, I have learned my lesson re the woolly hat - this volcano needs erupting 😆

I’m really impressed at your persistence. I’m quite competitive and feel a bit down at the thought of maybe having to repeat weeks. Silly really, I need to work on that. Running is feeling just as much a psychological battle as a physical one. Hopefully hostilities will be suspended at some point and we will find amnesty!

Thanks for sharing 🙏

[Amerynthe Graduate in reply to ktsok]

Like you, I am very competitive, but at this stage, the only competition is with yourself - so as long as you persevere, you are already a winner!

[BethanDavies]

Small progress is still progress! Find your pace, even if it's slower than you'd like, this will improve each week. I noticed a difference massively now I'm on week 5. Good luck for your next week!

[Flyingred Graduate]

Well done in conquering your gremlins. At your stage, I was pretty much the same – attempting to optimise as much as I could to perform well. I found running to slow ballads helped as what I needed most was just to relax.

I was lucky because my Fitbit stopped working so I didn't have the numbers to distract me. I think my heart rate was surprisingly high in the early weeks and that just fed my anxiety about the whole thing.

How about going back to basics? Just follow the app and jog as slowly as you can to complete the time your coach tells you for each run. Try without music and listen to the sound of your feet on the ground (light steps are better), your breathing and the sound of the wind through the trees, the birds, traffic, etc.

If you keep doing that, everything just falls into place. If you can, keep your stride length short and your cadence high (the optimum appears to be 180 but you don't have to be precise).

In my opinion, there's no reason why you should need to repeat a week – it's a progressive programme so you can just move onto the next week in the spirit of having successfully done your best and given your all. Your body (and mind) just adapt to each new challenge in the programme.

Remember, your body is adapting to a new activity. Learning is not linear plus you'll have good days and not-so-good days. Just keep focused on your goals and motivation for starting and stick with it, drawing on memories of how you have been the most cussed, obstinate and determined you previously, to smash this programme. Good luck!

[ktsok Graduate in reply to Flyingred]

Thanks Flyingred. Not sure how I missed your long reply before! It’s only a week ago but C25K already feels an entirely different (and manageable) animal. Slow ballads definitely helped...

[UnfitNoMore Graduate]

They’re not totally negatives... they’re issues that you’re trying to find the answers to. Heart rate could be affected by heat, but I think the breathing may be more likely the issue.

The big thing is that you did it. I don’t think we hold records for repeats, it doesn’t matter if you have to. There’s no cut off on the plan, you can take it at your pace. You will complete it... just like you completed the tough run.

As for being bad at running... a coach once said be bad until you are good, then be good until you are great. It takes time, we aren’t Olympic athletes, we are recently retired from being couch potatoes! If you’re running, it’s good enough. Relax, tell the voices in your head where to go, and just run the runs... it will all come together.