Help needed!: Okay, peeps, I need your help. I... - Couch to 5K

Couch to 5K
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Help needed!

Okay, peeps, I need your help. I have now done four Parkruns, and have been running 5k twice during the week. I have been avoiding hot weather, I have been well-hydrated, but I am getting slower, and it is becoming more difficult each run. What is going on? I have, so far, not resorted to walking during a run, my reasoning being, that it would be more difficult mentally to get going again. I didn’t want to go out this evening, and don’t feel great for having stuck at it, despite really not liking it at all. I just seem to be having crap run after crap run. Someone, please, hand me some pearls of wisdom, and some words of comfort!

#feelingdespondent#feelingdemoralised

😞

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oldestnewest

I think you need a break for a week.

Are you running 75-80% of your time at an easy conversational pace?

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I am. I couldn’t go any slower! ☹️

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I will, after I have done my 24k for August. On a whim, I entered Race At Your Pace, for the lowest level, 15 miles. I will have a rest, then build up to the nighttime run on 20th September in Thetford Forest, either 3 or 6k, depending on how I fare.

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Wow, 24K run later this month, that is more than a half marathon, are you really sure that you are ready for any run that long?!!, I mean you have only ran a few 5K runs, do think carefully if you are ready to run that distance so soon after graduating.

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No! That’s 24k during the whole month! 🤣🤣🤣

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That's OK, just wondering, anyway perhaps you like me should try and reduce your runs to two runs a week, parkrun and another one mid-week, I think most people who follow me have probably realised that since graduation I run on a Saturday or Sunday and also on a Wednesday, when I was doing C25K it was a Wednesday Saturday and Monday for those 9 weeks, I just did not want to overdo my running, however, the mid-week run or a Sunday run if I miss Parkrun for the moment is a kilometre more each week, so far I have ran 7K using my metronome app at 162 steps/beats/cadence a minute, so far OK.

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Yes, I’m going to cut back after Saturday’s Parkrun.

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I’ve got no flippin idea. Sounds pants but maybe it’s a blip and you need to do some short runs and mix it up a bit. But most of all sending you my biggest support cos you’re an amazing support to us all. 😊

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That is so sweet of you! 😍

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Vintage is right imo 🤗 x

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😁 xx

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Totally agree with you 🤗 x

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Give yourself a rest MG. Put your feet up and recharge the batteries! You'll soon get back into it but listen to your body and be kind to yourself. Think about how much you've achieved in such a relatively short period - you deserve a few days off x

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Thank you. I may have to miss Wednesday’s run, as it’s supposed to be very wet! 🌧

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Rest up and then shake it up...short runs...30 minute runs and lovely, longer, see where you get to runs . They are the ones that build up speed and distance:)

All taken slowly and steadily...enjoy!

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Thank you, Oldfloss! I knew you’d know what to say! 😁

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You will find you enjoy the pattern of your runs more I think... relaxed and variable... And, I know you are a runner , like me, who enjoys the slower pace... well, that is where your, see where you get to, runs come in. I set out and now I can be out for up to 2 hours plus on my long Sunday runday..I run and when I feel like it I head back home:)

A short speedy run can be fun... I sometimes still use Speed ( the C25K+ podcast)... a new route too can shake things up... :)

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Maybe 5k three times a week is just too much? I’ve gone down to running twice a week and I’ve found it much easier and enjoyable. I also read somewhere that you should mix up your runs in order to improve. I think the advice is to do shorter faster runs interspersed with the longer runs. I tried it this week - I decided to run 4K but to try to run the first 3K at under 7mins per km (thank you for directing me to MapMyRun!). I felt a new challenge instead of just repeating the same time/distance.

I’m sure more experienced people can offer more ideas on the above.

I agree with the others - just give your body a break to recover from your 15k weeks (15k weeks WOW what an achievement in itself!).

Keep going! Your mojo will return 🏃🏻‍♀️

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Thank you! I will do that, after my rest. 😊

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I had exactly same experience so decided to try a different route. One as flat as I could find (along the river) so no horrible hills. Found I could go faster and longer and felt encouraged that I am making progress really! Good luck!

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Thank you! It was a hilly one tonight! 😫

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If the above great advice doesn’t help, you may want to consider a visit to your doctor. There have been some on here who have found they were anemic after struggling for a while. Just a thought. Perhaps there is something else going on.

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Thank you for that. I might, actually, as I do have some other symptoms which may need investigation.

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Great idea.. we all need to have the occasional check up...like a car with an MOT :)

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Hey MG... I went for a run the other day and I struggled to run 2km.. When that happens I just assume it's because I'm feeling drained or I'm coming down with something... Have a week off, eat healthy, be kind to yourself, get some rest... Maybe on your next run aim for 2 miles rather than 5km... Don't put too much pressure on yourself... relax and just try and enjoy your runs no matter how far you get. x

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Thank you! I do put pressure on myself. That’s a failing of mine. 🙄 Once I reach 24k this month, I will dial it back. I’m doing Race At Your Pace (15 miles), so need to get the distance in. I’ve only got another 4 to do (this Saturday’s Parkrun), then I will have a week’s rest. 😊 I think I am trying to go too far, too fast. 🙄

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Oh dear MG, you’ve always been able to offer lots of lovely words to all of us and I feel bad that I don’t have anything to offer now when you need it! The only thing I can suggest is that maybe your body’s just asking for some time off. Perhaps you could have a week (or 2?) where you do something else entirely- walk, garden, macrame? Then see if that rekindles your mojo? It’ll come back I’m sure and in the meantime, don’t feel guilty that you’re not enjoying your running. Like I said, probably not very helpful but lots of good wishes from me and keep in touch with us; you know we’re all right with you!

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You’re so kind, thank you. I do garden, but I seem to have lost my mojo for that, too! 🙄 Anyway, I won’t go far. You lot are fabulous, and give me lots of advice, encouragement and laughs. 😍

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I’ve been researching this to the hilt as I too have succumbed. I am running most of my runs with short walking breaks and this keeps me going. I don’t want to stop exercising so am happy doing this at the moment. So much can make a difference - the weather, particularly humidity plays a big part. How hydrated you are, age, general fitness and well being, sleep cycle, stress levels, diet, etc etc.

It will improve I’m sure. For me at 63, getting out there 3 x a week with a bit of walking in between running and still getting a good time, I’m not stressing over as it’s better than sitting at home. Xx

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You are very wise! 🙌 xx

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MG I’m not wise - I just tell myself these things so I don’t give up altogether. The trouble is I actually enjoy running and look forward to going out. I’m hoping once we get into autumn it will be better as I hate the humidity 🥵🥵🥵

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I’m waiting to enjoy running! 😳

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Like everyone says , give yourself a break then just go out and enjoy some runs without the pressure of 5k 3x a week . Good luck 😊😊😊

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Thanks, Buddy! 😁

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Mix it up...3 5 7k...set yourself a goal (10k charity event perhaps) after I graduated I felt that I had achieved my goal and then struggled, I signed up for a 10k in September, slowed my pace and hey presto...a vast improvement!! Managed an 8k run two days ago.

We are all different though, hope you find your mojo again!

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Thank you! Good luck with your race!

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You are doing loads! I graduated in April and there is no way I could do 5k three times a week! No way at all. I'm very slowly, almost secretly (I haven't even really told myself yet) trying to get to 10k. That's sort of based on the magic plan with one short run (2k or 20 mins), one 5k at a really gentle pace and one a little bit longer. I'd have a week or so off, do some yoga, drink a glass or two of wine, read about running without doing it. Then come back on a cool but sunny day for half an hour and see if you feel the love. It'll be fine. And thank you for all the encouraging and inspiring posts and comments you leave! Time to have a bit back I think. Xx

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Thank you! You’re very kind. 😊 xx

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I am only half way through this programme W5 R1 and already know that I enjoy it more some days than others I would suggest that we all get tunnel vision in driving towards completing it in 9 weeks and then going on to break 30 mins for the 5 k For work reasons I had to take about 5 weeks off but I just stepped back from week 6 to week 4 without too much drama If it takes me till Xmas I will do it but it’s not the be all and end all whilst not running I have walked ,rowed ,swam -this is the most important thing ,just keep moving and ENJOY THE JOURNEY

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Very wise words!

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Poor you, you put the effort in, don’t feel great and feel like you are not progressing. I too was running 3 times a week and finding that too much. One of my sessions is now strength training - and that is helping me progress. Lots of tips already given - rest sounds like a good idea and being kind to yourself. You have done so much this year and graduated from the programme - something to be really proud of. Lots of support to you.

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Thank you so much. 😊

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I don’t really have any pearls of wisdom at the moment, still on a learning curve, lol.

Maybe take a little break from running and do swimming or Zumba for a week. You may find your mojo in no time 🏃‍♀️👍

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Can’t swim for toffee, and no Zumba near me! 😂

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👍😎🏃‍♀️😂

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MG I listen to podcasts, different ones, whilst I'm running, some funny, some newsy, some informational, some silly.

I also do different routes.

I also read / listen to books about / by marathon / ultra runners.

I, like you, also visit this forum regularly,

Best wishes, Angus.

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Thank you, Angus. 😊

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Sounds like a lot of wonderful advice given here for you. I've just graduated myself last night so still on a high this morning. I am sure we all have great and sometimes rotten days when we feel a little bit of a failure but as the others have said please be kind to yourself you have done amazingly. X

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Congratulations Debs! 🎉🎉🎉 Fantastic achievement! Xx

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Thank you x

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Congratulations on graduating 🤗 x

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Thanks so much x

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I am on week 9 run 1 and have felt it getting harder and harder since week 7! Did the 30 min run but only managed to get to 4.55k including the 2 5 min walks! I don’t think I can physically go any faster! I sympathise with you and can only suggest you put some walk breaks in. I am determined not to until I graduate but then think I’ll have to! Good luck

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Don’t worry about distance. The aim of the programme really, is to be able to run comfortably for thirty minutes. Most people haven’t reached 5k by graduation. I hadn’t even got anywhere near 4K! You’re doing fabulously! 😀

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You've been doing great. Horrible feelings aren't they? I'm not going to be much help. But so u know u are not alone' this is my experience. After I finished the Couch to 5k programme, running for 30 minutes, I seemed to lose motivation. I kept going for several more weeks consolidating. Did the Swaffham park run which was 3 laps and I hated it. After that I stopped going out completly. Now I'm looking in all my cupboards for my

motivation. I know I should do it but I never enjoyed it anyway. It's hard to sustain something we don't enjoy. Now the temps are lower I may find it easier.

The alternative to no motivation is that you may have a low grade medical issue. Good luck.

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Aww, Circle! I’m so sorry you feel like this! Maybe slow down a bit, so it’s not too much like hard work? Do you run alone or with friends/a club? My running buddies help me; in fact, we all help each other.

I do have various medical conditions, it’s true, but I’m not sure they are the cause. However, it’s worth looking into.

I really hope you find your mojo again. Even doing short runs a couple of times a week is better than staying on the couch, as you know. And if Parkrun isn’t for you, don’t do it! Simples! (I couldn’t find an emoji for a meerkat! 😁) Do keep in touch with everyone on here. I find this forum so rewarding in many ways. Xx

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Hope you find your way back bless 🤗 x

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I can see there's loads of good advice above, all of which I agree with.

Just a couple of builds - are you eating enough and well enough? Are you getting enough sleep?

Also, are your goals right for you? Are they pushing you too far to soon? Are they really motivating you?

I have to say that perhaps a week or two off might be a good idea, as others have said. My enforced month off has done wonders for my aching legs and doesn't seem to have really affected my speed (my stamina maybe a little).

Don't take it to heart too much - we can't all be fabulous athletes every day! Do keep us updated on what works. :)

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Lol! Oh, to be a fabulous athlete! 😂 I am planning a rest. I’m not running again until Parkrun on Saturday, then I shall take a week off. I think maybe I was trying to...run before I could walk! 😂

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I get you MG - running before walking is a big trip up and motivation destroyer for me!

Hope you feel better soon - would hate for you to fall off the path completely! Like Oldgirlrun says, I also feel bad that I have no pearls of wisdom for you - sorry 🥺! I agree though with everything already mentioned so hoping that goes some way to helping?!

You are doing much better than me so far so be chuffed with and kind to yourself 🤗 x

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Aww, Bluepup! You are doing fabulously! How’s your dodgy leg? Is it behaving itself? Xx

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Aaww thank you, but having the same run before walk as mentioned, I’m not feeling it but heh ho 🤪 I’ll get there!!

Thank you for asking bless! I’m still mainly resting it but aiming to try running again with club tomorrow so 🤞🏻 x I know this is going to sound moany & ‘is there never any end to your issues’ but my other ankle (achilles area) has been niggly since my last club run, doing what I can to help myself & tried a few 100m yest to test it so another 🤞🏻 😆 x I always try to be matter of fact but does get frustrating at times 🤗 x

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I understand. I have osteoarthritis everywhere, and you just get one bit under control, and another bit flares up. 🙄 xx

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Aww big hugs MG - my issues aren’t anything like that, but yes you’re right 🤗 x

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I’m still early in my running experience, so have no running knowledge here, but as a human being I would say it just sounds like you’re a bit stale with it all. Maybe it’s not so exciting when you haven’t got the momentum of the C25k progress? I wonder how you would feel if you found you had an injury and couldn’t run for a couple of weeks - would you be relieved, pressure off, or frustrated? Maybe have a few days off and spend that time planning some new, different and beautiful places to run - days out to run in new scenery? I hope you find an answer soon, and feel excited about it again 🤗

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Thank you, Jazzy! I’m going to rest next week. Watch this space! 😊

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MG thank you for admitting this! I am not as despondent as you but since graduating in July I have run 30 minutes 3 times a week, usually every other day and I have not improved either.

On Saturday I booked a 5k race. Running 30 minutes 3x / week, my distance is no more than 4k so I felt a bit let down to not be running 5k. I thought I could up my distance by increasing my running time by 10% each week (I have 2 weeks to make 5k) which would have been 3x 33 mins, 3x 36 mins, then hopefully push to 40 mins for a definite 5k on race day.

But then I saw Ju-Ju's Magic Plan: week 1: 15 min run, 30 min run, 35 min run; week 2: repeat but the longest run is 39 minutes. Spot on. Just to know I can go back to varying runs has increased my interest. My last run on Sunday (33 mins) was the best one ever and I can't wait to go today for 15 mins, I'm thinking; go faster and it's all making me begin to LOVE running at last!!!!

I know Ju-Ju's Magic Plan proves successful with varying run lengths. Maybe our 3x/week same again runs were suffocating us MG.....?? Honestly the spice in my life has been upped just by considering variety!!

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You know, I think you have something there. I was going to follow Ju-Ju’s Magic Plan, but got sucked into doing Parkrun each week, which is great for the sense of community, and doing exactly what you were doing. I don’t want to run, and when I do, it is so difficult, that I really don’t enjoy it at all. I do it because I am bloody-minded, and don’t like to give up. I will rethink my plan, and give Ju-Ju a go after my week’s rest. Thank you! 😀 xx

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I’m in the same boat MG, getting slower. But do you know what? I think it’s a head thing (for me anyway) Despite my disappointment, l plug on. Going to do Parkrun this weekend. It always gives me a kick up the pants l need. Things will improve, don’t give in or up. 👍🏻

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You sound a bit like me! 😂 after this Saturday, I’m taking a week’s break, then I’ll start again. Good luck on Saturday!

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And you too👍🏻

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Thank you! 😀

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Love your posts MG! I too am getting slower 😩 Third parkrun took me 40 minutes, made me really fed up! Had a 5 day break last week but still struggled. My runs are really flat already. Luckily I get no aches or pains 🤞just fatigue especially when I try to up the pace. Sorry not able to advise but thanks for posting as you’ve had some really helpful replies which I’ll certainly try out!

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Blimey! You’re much faster then me!!! The fastest I’ve done Parkrun is 44 minutes! 😱 Wish it was really flat round here! 😂

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You have achieved so much and are so supportive on this forum 😀 Enjoy your weeks rest!

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Thank you so much! I hope to come back to my former brilliance! 🤣🤣🤣

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I think everyone on here has said it all already - so here’s something to cheer you up 💐🤗

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Aww, thank you! 😍 xx

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Hi MG, I'm in a similar situation,we graduated around the same time and I've been doing 30x3 runs per week (with one week off in Spain that I took as complete rest). I haven't been able to increase the length and I was starting to feel I was stuck at 30min... So last week I did some work on cadence and speed and this week I'm starting the shorter but faster/easy/longer strategy. Even if I don't particularly want to improve speed or distance (I don't mind it that happens)I feel that if I don't have a goal instead of maintaining I will decrease my fitness. I'll let you know if it helps!

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Thank you! After my wee’s rest, I’m thinking of starting Ju-Ju’s Magic Plan. Good luck!

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Snap! Get yourself tested. I went from under 34 min Park Run to 45 mins. Just couldn't seem to make it. Tried very slow runs, just 20 mins runs, no change. Drop off was 3 months after graduation so don't think it was no more sense of achievement Breathless and aching. Had blood tests and appears I have a very low Vitamin D count. Stopped running altogether but plan to redo part of C25K in the autumn when I hopefully will be back to full strength. Good luck

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I hope you feel better soon! I’ve been taking vitamin D for over a year now, after a blood test, and it certainly improved things.

Under 34 minutes for Parkrun??? Are you some sort of machine??? 😱 I am in awe! 🙌🙌🙌

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I am just as surprised as you, given I am 72 and have never run before. Thanks for the comment 're Vitamin D- took my 1st massive dose last night so fingers crossed

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What’s your secret???

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I don't weigh much- 53kg with light bones (I was only 50 kg when running so it's a good way to keep weight down) I was fairly disciplined , I do Pilates etc. Best tip was to do the 7 mins Utube exercises for runners. Used to do it 3 or 4 times a week on my tablet when the news was on. Husband not impressed!Don't know if it was this or luck but I have avoided injuries, apart from odd niggles lasting a day or two. So grateful for your pist- I really feel motivated to get back to running, once I feel stronger

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I agree with a lot that's been said already. I think maybe your not being kind enough to yourself. I understand the need to push on but listen to your body too. It's trying to tell you it's tired. Doesn't mean your not awesome ( and a cheery spirit for the rest of us). Take it easy. You deserve it.

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Oh thank you! That’s very kind of you. 😍

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Firstly, well done for keeping going when you're not finding it so good!

I'd really take on board the advise to mix it up a bit. Try a shorter run. Run someplace different to where you normally go. Try putting in some faster running for short periods (between lampposts?) and then going as slow as you can while still running for recovery. Find a route with a bigger incline than you'd usually go for, again who cares about the speed when you do something like that - you can get an amazing sense of achievement while going slowly.

Also, if you like parkrun, why not try some parkrun tourism? I really enjoy going out someplace different and meeting the new people there. Then it's not about how fast you can go, but maybe about what you see along the way. Lately I googled a list of parkruns and found the one with the slowest average times in the UK, I thought that would be a great one to aim for! My home parkrun is a really quick route, so it's nice to go some other places to run for a bit then come back home again and see if it's made a difference.

Can you think back to a time when running 5k without walking (at any speed) was such an amazing thing to aim for? Give yourself credit for what you're doing so well!

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Thank you! I am going to start mixing up my runs. I also need a rest, I think. I am going to try some different Parkruns, as I’m getting a bit bored with my local one.

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Take a break. Also worth checking iron level, osteoporosis, other medical conditions.

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Loads of advice already given with lots of really good suggestions. A couple of times you have said you don’t enjoy running. Have you always felt like that or only since graduating? If always, it may be that running really isn’t your thing and maybe find something else (cycling?) You will be much fitter for having done C25K. Alternatively if it’s just recently, think about what you enjoyed and try to recreate it. Maybe do the Headspace runs on Nike Run Club, get a new playlist, listen to podcasts to make the time go more quickly. Good luck with whatever you decide - just don’t go back to the Couch 🛋

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Thanks, Sandie, I won’t! 😁

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I've struggled with 3 x 5K's in a week, it just seems to take it out of me. I did a 20 mins, a 30 and a 5K the last couple of weeks and have felt better for it. You're probably exhausted bless you...give yourself a day off, maybe enjoy a lay in this Saturday instead 😘

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I think you’re right, I AM exhausted! This Saturday’s Parkrun will be the last for two weeks, as our running club is volunteering on the 24th. I think I’ll start Ju-Ju’s Magic Plan after that. 😊

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Sorry to hear this MG but I’m sure it’s just a blip and you’ll come back stronger than ever after your rest. Wishing you well 🙂

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Thank you! 😊

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Hi MG, I am feeling much like you, Guru Iannoda and the Oracle Old Floss said the same thing to me so please don't think it's only you.

I gave myself permission, at their suggestion, to just see where I get to run and guess what, this Saturday I ran for 51 mins and covered 6k. Still can't believe it and I could walk the next day 😂👍.

This is the first time I have ever been near 5k, so I have decided to keep mixing up my runs into a 20ish, 30ish and 44 see where I get to ish run each week, (the odd times relate to the BBC radio podcasts I listen to!) I felt guilty and scared I would loose the stamina we both worked so hard to get. But then I looked at the magic plan and realised you could do it by time not just distance so I feel OK doing shorter runs now and tell myself that I'm not copping out. Now need to start strength and stretch. I hope you enjoy your break 🤗🙋‍♀️

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Thank you, Meepmum. You know, I felt like a great weight had been lifted off my shoulders, when they told me to take a break. I need to run for me, not my running buddies. They seem to have more stamina than me, and one is nearly 71! 😱

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Do you follow Irish John? He's just posted about his life as a "dog" might help you as it has just me, certainly makes you smile 😏🐕

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I think I do, but not sure. I’ll have a look. 😊

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I feel your frustration, we are all difference and because of that we have different running needs. My favourite distance is a HM, it has changed my life around and given my life so much just to be able to do them. But, I am a run walker, I was in the same position as you years ago, I struggled and struggled and I just couldn’t find a happy place, I heard about a guy called Jeff Galloway and my running life changed. I finally got further than the 5km I had been struggling with and within a few months I was at 10km and actually faster than when I was running. As time went on I learnt to forgive myself for my walking breaks and looked into the reason they had to happen. My heart rate slides, and it slides fast within 8mins of running it will be at maximum no matter what pace I am running and it stays there, so it just makes me feel ill. So I take walk break before it hit maximum, over time I have tried many different run walk breakdowns and like everything it is personal to each person. I still do solid runs just to keep my hand in but my distance runs are all run walk and I am a happy runner. Over time I have learnt to race Walk so my walking sections have got faster and my heart rate prefers that but I couldn’t give up running because I love it so much and that only came after I found the way to run for me. 😀. I wish you happy running. Rfc x

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Thank you! I shall have to Google Jeff Galloway. 😁

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Here you go 😀. Rfc x

jeffgalloway.com

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Thank you! 😀

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Muddled Gardener, I was so relieved to read your post! I thought it was just me! I graduated mid-July, and have just finished my 8th 30 min consolidation run. I feel like I'm getting slower too. I had hoped that by now I might have found some enjoyment, but the only thing I enjoy is the feeling when I'm done. Just because of circumstances at the moment I've only been running twice a week too. Well done for managing 5K, I'm not even close - I run for 30 minutes and that is it. Not a moment more! I hope you enjoy your week off - it's certainly well-earned. Hopefully that will help, along with starting Ju-Ju's Magic Plan. I won't be doing that because I only want to run for 30 mins, at least for now.

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Oh bless you! We’re all crawling out of the woodwork now! 😂 Just re-read your previous posts, and you have periodically struggled, as I have. Well done for sticking with it! 👏👏👏

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