Well, finally completed C25K second time round.
I did it 2 years ago without pauses in the 9 weeks, then everything went pear shaped. I put my back out doing overambitious yoga when not used to it the day before the first park run, then nearly ran into a post on being so elated completing the park run, pulled up sharply, and ouch - much physio and pain killers in the following weeks. Then we had to move my mother into a care home, sold the house and cleared it out over the next three months, and not being able to run to relieve the stress resorted to traditional methods (wine and lots of meals out) and the weight piled on again.
In February this year, I was approx 3 stone heavier than I am now, and also took a tumble on a Dutch train, tripping over the stairs (they are double decker). My doc said I was just into the diabetes range and to lose weight. I altered the diet, and after shifting a few pounds, gritted teeth and restarted C25k.
It went without a hitch as the pounds fell off till W8R3, when, after a perfectly good run, I was just sitting down feeling good till I stood up and something had pulled in my knee and I was limping around. Thought it had subsided enough to do W9R1, but after that one again was limping. A three week hiatus followed, lots of knee exercises, and proper running shoes, and then built up the distance gradually - doing only 1 km at first. Eventually I figured I could run 1/2 an hour without wrecking the knee, and have finished it this week!
What have I learned this time round?
(1) I think strength and flexibility exercises are really important, especially to strengthen the leg and calf muscles. My friend who is a retired GP says the muscles keep the knee joints in correct alignment, so it's vital to exercise them and keep them strong with things like quad stretches, hamstring stretches, squats etc. These can be done on non-run days.
(2) do some stretches after the run. Haven't yet figured out the best warm up, except for the C25K 5 min walk.
(3) Back strengthening exercises are also very important - especially for oldies like me (I'm 61). If your back goes wrong it's a pain in the a....
(4) I'm a bit slower than last time. Maybe that's a good thing - important not to overdo it. Completed 3.5 km in the 30 mins (I see from the poll on this site that the biggest proportion of people did 3-3.5 km so it's not so terribly bad.
What should I do next?
I could do ...
The NHS intermediate podcasts (Stepping Stones, Speed and Stamina).
Gradually increase distance to 5k. Try for 4 laps in Figure of 8 on Albert park (will be about 4.2 km I think).
Go for a Parkrun straight away and walk some of it.
Not decided, but I definitely think some consolidation is in order.
Week 9 Run 3 -- Completed. Yay, I've graduated!
week 9, run 3 ....graduation
Week 9 Run 3 - Graduation Run
Week 9 Run 3 GRADUATION 👩🎓 
Week 9 run 3
