Week 5 Run 3

[Turtle_wins]

I’m really worried about this one, I completed Week 5 Run 2 last night and really struggled. I can’t imagind continuing running after the 8 minutes- let alone getting to 20! I had slowed right down as well, not sure I could get much slower. Maybe I was just having an off day yesterday.

[Ladyvickster Graduate]

Some runs are just harder for no reason. Enjoy your rest day and give it a go. You can always repeat if it’s too tricky but you may amaze yourself. I’m due to do same run on Sunday and know how you feel as does seem like a sudden jump! Plenty of posts on here though of people finishing this run so must be possible

[ArthurJG Graduate]

If it was that hard consider a second rest day before your next run. You'll be fine.

[IannodaTruffe Mentor]

Wherever you are in your running career you can make a run difficult by pushing to your limits of easy, by simply slowing down.

If you can walk for twenty minutes you can run for twenty minutes. It doesn't matter if the walking is faster.

This breakdown of W5 may help healthunlocked.com/couchto5...

Relax, slow down and enjoy it.

[Lidfuzz]

I would say that worry is the key here and we can’t underestimate the psychological impact on the physical.

Be kind to yourself, say you can do it and give it a go.

You’re not going to get told off if you can’t do it, only by oneself.

So, give yourself permission to go slowly, enjoy the run and then, if it’s not attainable, have another go.

Well done 😊

[Dexy5 Graduate]

Keep saying to yourself “ I love running “ over and over again . It’s amazing how you begin to believe it. Tip from Jo Whiley.

[BigRob001]

I said exactly the same to myself at that point, but I had my rest day then attempted it. I had my 80’s music on realised it was only going to be about 5 songs. I just focused on the music and kept a steady pace and before I knew it I’d done it. Then week 6 is a little easier.

[Turtle_wins Graduate in reply to BigRob001]

Yes I think maybe i will put together a new playlist- that always seems to help, I have been using the same one for 5 weeks now!

[Mathilda1 Graduate in reply to Turtle_wins]

I completed week 5 last weekend and it was honestly ok. I focussed on my music and tried to relax and forget I was running for 20 mins and it went quickly and I felt great afterwards. I can’t believe in 5 weeks I was able to achieve this. Just go slow and be kind to yourself. Good luck.

[sliminpoole]

I tried this run for the first time last Saturday and managed 6 mins then 8 mins run. I repeated on Tuesday running both of the 8 minutes and it felt better. Today I'm going to do it again and then move on to the next run. I have found that if I get confident at one run then moving on isn't as daunting. I want to enjoy my running for the rest of my life, so for me there's no need to race.

[John_W Graduate]

How did you *physically* feel after the 1st 8 minutes of W5R2?

[Turtle_wins Graduate in reply to John_W]

Quite short of breath and a bit of a stitch 😣 I was gutted when he said I had 60 secs left as I thought I’d definitely done the 8 mins

[John_W Graduate in reply to Turtle_wins]

OK, so there's your problem. You should NEVER be short of breath with any of the running bits - that's an obvious sign that you're going too fast. You need to slow down - your breathing should be comfortable and you should be able to hold a conversation - so you're JOGGING (not 'running') at a 'conversational pace'. Aim to finish each week's run feeling like you could carry on.

Go to YouTube and watch "Quick steps: the running shuffle" - that'll help you, I'm sure.

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

Good luck!

John

[SteveW1960 Graduate]

Hi,

I had the same reservations last week when I was on W5 - my issues being joint and muscular rather than lung stamina as I suffered sport injuries to my knees many years ago and also suffer from calf stiffness when I run.

The surprising thing I found on W5R3 was that it was actually easier longer into the run - the early psrt caused the calves to stiffen up as usual but the continued running then started to stretch them out again and I completed the run.

One good bit of advice I picked up from another member on here was music - I didn't run with music at all but they used the principle of "one more song" and I found that listening to my favourite album of the moment was good distraction.

I also slowed my speed - less macho about covering distance and more focused on running the time - one post had this link in which was really interesting - I haven't gone this slow yet but I have adopted the 'smaller steps' principle and that has helped.

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

Try the run - see how you go - and, if you don't make it, just go back a week and build up again - it's better to take a step back and then go again, than to lose heart - go back to W4 if that helps you and keep doing that until you feel ready to step it up

Good luck

[ladyofcastile]

Y agree with the excellent advice given in previous posts. Running is not a linear thing. Some days a long run feels easy and some random day an easy one is a struggle. Going back to basics usually helps: extra water, extra sleep, review warm up and stretching routines and if you are putting the right nutrients in your body. If you are feeling particularly low, a strong black coffee can give you a boost. If you are struggling with the pain threshold, ease up your pace, perhaps take a tablet of paracetamol beforehand or rub some deep freeze on troublesome areas before getting dressed. This kind of anxiety is very common. I have moved into half marathons now and I still struggle with faith in my strength and terrible self-consciousness. So I wrote a note to myself and put it where I could see it when the self- doubt hits: DON'T THINK: RUN.