W4R3 - a funny old run.

[NearlyMan]

Since the first week I’ve been extending my warmup walk by 5 minutes, which has also taken out the uphill part of my run and it’s been working a treat.

Tonight, because of the wind and rain and not wanting to be out in it for too long, I cut my warm up down to 5 minutes and ran a different route including a fairly long, steep uphill section.

All this resulted in a gruelling first couple of runs, as much as I’ve struggled since week 1. I slowed my pace right down and managed to get through it, although it did mean that by later on once I’d warmed up, and got through the uphill section I was still running at just about a walking pace. I managed to speed it up for the second half of the final run and finished well.

I’m not feeling particularly confident about next weeks runs after that, particularly run 3 next week - how am I supposed to run 20 minutes!

Lesson learnt - don’t change a system that’s working well.

[UnfitNoMore Graduate]

Well done... it was tough, you were tougher. Week 5 is nothing to be feared. Keep that pace down and you’ll be fine. You can do it.

[NearlyMan Graduate in reply to UnfitNoMore]

Thanks UNM! I like that way of looking at it.

[AlMorr Ambassador Graduate]

You have done very well NearlyMan on getting to and completing week 4 of C25K.

In the early days when I was on this site and congratulating people I was "told off" for telling runners about future weeks, I no longer do that, in fact the advice is NOT to look ahead at future weeks and runs, as you have told us about week 5, especially run 3 at least I can tell you that you will run it without any problems whatsoever, the program has prepared you to be able to run that run, as they say, 'trust the program', once you have ran run 3 of week 5 you will be very proud of yourself.

If you haven't looked at future weeks after week 5, don't, just wait for instructions from your coach when you begin any run, good luck for week 5 and beyond.

[NearlyMan Graduate in reply to AlMorr]

I’ve looked at them all 😂

Thanks for the heads up though - I didn’t realise it was a problem to discuss what’s coming up 👍🏼

[AlMorr Ambassador Graduate in reply to NearlyMan]

It just scares some people regarding the length of future runs, I admit when I was doing C25K I looked at all the future runs as well, but the advice from the experts is to not look ahead and just wait until you put the app on and listen to instructions from whoever your coach is.

I ran all the runs of C25K from memory as at that time I did not have the nice new Smartphone I have now, I memorised the runs just before I ran them from my Laptop, all I could do with the old Smartphone I had was to hold it in my hand during the run and use the timer on it. My new Smartphone has 64GB against the 2GB of my old one, still use it for listening to music but not much more.

[NearlyMan Graduate in reply to AlMorr]

Yeah I can understand that.

Fair play remembering all the runs - I have all on knowing what stage I’m at with it even with the app 😂

[AlMorr Ambassador Graduate in reply to NearlyMan]

👍 🏃

[Buddy34 Graduate]

You are doing better than you think and don't worry about the runs in front of you all the previous runs prepare you for the next. Well done you 😊

[NearlyMan Graduate in reply to Buddy34]

Thanks Buddy! I’m going to try and take it one run at a time and not get too caught up in what’s too far in front.

[Sydney7 Graduate]

I’m doing wk5 r3 tomorrow and like you have been looking ahead at the following runs! Have been dreading tomorrow’s run, but this forum has helped immensely. Feel I can actually do this, roll on tomorrow 👍

[NearlyMan Graduate in reply to Sydney7]

You can do it - the programme has prepared you for this.

Perhaps I should take my own advice!

[backintime Graduate]

There is a pinned post (I think you have to open the pinned posts section up to find it) dedicated to w5r3.

I also read ahead as I was doing the plan from a pdf pinned on my fridge, and had more than a few worries about that one. BUT it's more than doable. Trust in yourself and the plan, it's building up to it and it works.

[NearlyMan Graduate]

Thanks, i’ll have a read.