W9R3 Is History

[BigLebowski]

W9R3 Done! I'm a C25K alumnus. For some reason, I was nervous about this last jog of the programme. I had taken three days off through an hectic work and commuting schedule that allowed for one weight-training session yesterday. It began to feel like ages since I had run yet today's was my third within a calendar week. Is this the beginning of the good addiction to running? Anyway, I was suddenly overcome by the fear that I wouldn't be able to finish it, that I would need to walk half-way through. At the 15-min mark I was sucking air but knew I had enough in the tank to keep going. As I run on an indoor track that forms the perimeter of a basketball court, the distance is defined well: 12 laps = 1 km. I did at least 36 laps. I say 'at least' because when I lose count, I err on the side of caution and deduct a lap. When the podcast advised that I was done, I applied the brakes like a freight train and ground to the cool-down walk in an instant. Onward to the consolidation phase. I'm planning on three weeks, 9 runs of 30-min duration before moving on to longer runs.

[Blueberrydog Graduate]

Well done on graduating 🎉🎉

[damienair Graduate]

Congratulations and very well done. Now that the weather is improving you should try a Parkrun, you would love it.

Damien

[janus34 Graduate]

Well done! Congratulations 🎉🎊

[DiscoRunner Graduate]

Many congratulations on such a fantastic achievement! Superb gremlin fighting too!

[AlMorr Ambassador Graduate]

Congratulations BigLebowski on completing C25K with week 9 run 3 and graduating, well done. 😊 🏃 🎓

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the April graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃 😊

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5... (although I suspect you may have read it already)

Keep running, keep smiling.

[purplewalker Graduate]

Well done indeed! I’m not sure I could keep the motivation doing laps so respect for that- I need scenery variation to stop me quitting !

[BigLebowski Graduate]

Thank you for your encouragement and reading recommendations. I will keep at it. This all started because I was able to fix a gluteus medius issue that had plagued me for 20 years which was mis-diagnosed as a bulging L4,5 disc irritating a sciatic nerve. There was never a proper scan or X-ray to prove that. I had given up and doubled my weight requiring weightloss surgery 9 years ago. Courtesy of simple stretches I found online, the pain has vanished giving me a new lease on life. At 54, I'm careful to not get carried away and do too much too soon, hence my cautious start with the C25K programme. No stranger to working out, I had been able to train with weights this past decade, but was reduced to a recumbent bike for cardio. The odd tennis and squash games were especially painful often requiring days of recuperation. Yet now, except for sheer fatigue from a strenuous work schedule and daily workouts, I rarely need to take a day off from the gym. It only happens if I don't get a good night's sleep which I'm about to do now ahead of tomorrow's upper body weight session.