W8R1 - help!

[krispies]

I did W8R1 2 days ago and really struggled. I'd not found the 25 minute runs easy but I think was starting to get used to them. However on the 28 minute run I nearly had to stop a few times - I was doing pretty much the same route as I normally do but was getting a lot of leg aching and I think mentally was not in the right place. With the longer runs I found it a bit discouraging to be urged to go faster if I can at the end, when in reality I think I am about to collapse!

I've been leaving just one day in between runs up to the end of W7 but am wondering if I need to leave longer, or should I do week 7 a few more times until I feel more comfortable with the 25 minute runs? Yesterday and today when I got up my legs were still hurting although that eased off as I started walking around. A yoga session last night helped a bit. (I should add that I'm 51, moderately overweight and have never really run before previous to this!)

[Plodplod Graduate]

Dear K, if your head’s not in the right place that make things quite a lot tougher for you, so maybe be more forgiving of yourself, and even though I graduated some months ago I’ve just been consolidating and consolidating with two days rest between runs.

It sometimes seems really tough, and sometimes it’s easier, and sometimes there’s not much logic as far as I can tell. I find that ‘just do it’ seems to work, and sometimes you have to ignore a few of the well meant messages on here from others who seem so fast and so fit. Just keep going, take longer breaks, your hard win gains won’t go away, and try not to compare yourself with others. It is SO worth it to keep on keeping on! Good luck!

[krispies Graduate in reply to Plodplod]

Thank you. Really good point that hard won gains won't go away. I definitely won't give up but maybe need to accept slightly slower progress!

[backintime Graduate]

I had some horrible runs, it may be the speed, hydration, length, the colour of your underwear, I gave up trying to work it out. I am repeating W9 for consolidation. I had a bad run on W9r2, and consolidation first 2 runs, the others were fine, and to my knowledge I did nothing different.

You said you "nearly" had to stop, I would be encouraged to continue pushing through. All three runs are the same so keep going, you didn't stop this time and you won't next time.

Make sure you drink enough water, take it slow if you need to.

At the end the choice is yours, but I would carry on.

Good luck with whatever you decide

[krispies Graduate in reply to backintime]

Thanks. Yes I'm definitely going to carry on. And thanks for the support

[Hidden]

Hi krispies. Much of what you have written in your post sounds so familiar!

You are doing really well and you are going to be just fine.

You know you best and must make the right choice for you. No harm will come from tweaking things just a little as long as you are consistent and keep following the main gist of the plan, stretch well and keep hydrated (very important to fend off that heavy leg feeling). If you feel you would benefit from an extra rest day, then take it. If you feel that it would be helpful to repeat a run, then do it. If you complete a run without too much of a struggle, move on.

At week 7, a similar stage to where you are now, and due to a muscle tightness problem that I've had for a while, I found that I was not able to recover quickly enough from the long runs before the next run was due. After getting some advice from my phsio-Pilates instructor I took extra rest days and put strength training into my schedule, which ended up looking like this: run - rest - strength training - rest - run, etc. I now cycle at the gym on my strength training day for the same duration as my run for that week. It has really helped me recover but also strengthen and keep up the cardio levels for fitness. I have been following this routine since, but unfortunately had last week on the IC (invalid couch) with an unrelated problem. This morning I am back and started week 9.

We are all different and will respond differently at different stages of C25k. I think it's an amazing plan - it has me, a 49 year old mum who laughed at anyone who suggested taking up running, hooked and loving the buzz!

Good luck. You will find your way. 😊

[krispies Graduate]

Thank you! Yes it is the heavy legs which are the problem! Maybe part of the problem is that I do quite a lot of walking anyway during the day in addition to running, so the rest days are not really totally rest days! And it is a great plan.

[IannodaTruffe Mentor]

Well done, you did it.

There are many factors that can affect a run badly. In my book the three most important are restedness, hydration and nutrition....so make sure they are right or you have to lower expectations and pace to cope.

Are you stretching after every run as per links in the guide to the plan?

This prevents carrying muscular tension into your next run and improves recovery.

An extra rest day may well make all the difference as the duration ramps up.

Make sure that you are running at an easy conversational pace, as described in the guide to the plan.

[krispies Graduate in reply to IannodaTruffe]

Thank you. Great advice. I think I am probably running a bit too fast but do feel comfortable with that pace. I also think hydration is an issue so I will look to remedying that. I am keeping going as it has become a part of my life now but maybe need to adjust a bit. I had pencilled in a park run for June 15th and will likely still do it but as part of week 9.