W3R2 done

[Rigpig]

Another one down, hard work but no knee pain this morning. Pace was 8.40 per km which is about as slow as I think I can go. One more run then on to week 4 which is the biggest leap forward as far as I can see. Bring it on 😀

[Hidden]

You'll be ready my man. It's all about keeping going rather than time my friend.

[Rigpig Graduate in reply to Hidden]

I know 😊 I never pay attention to speed while running but I like to have a look at the stats when I’m finished. The achievement for me is finishing each run without stopping. I’d always thought that would be a breathing thing but it’s my tired legs that’s keeping me guessing now! Still going though and still full of enthusiasm 👍

[Enxo Graduate]

8.4mins/km! How dare you! Still trundling along at 10-11mins per km - you are showing me up son!

[SteveWebbo Graduate]

Hi Rig , nice one . Just done my W2 R2 also .

[SteveWebbo Graduate in reply to SteveWebbo]

W3 R2 😎

[Buddy34 Graduate]

I think you mean wk3r2. Anyway great running Rigpig. Well done you 🤗

[Rigpig Graduate in reply to Buddy34]

Correct! 😛

[Speedy60 Graduate]

Slow way to go 👍

[RunningMigster Graduate]

Well done that man.

I think we might enjoy wk4. Enjoy a couple of rest days between weeks and those legs will be ready. The hardest weeks are behind you!

[Distance]

Come on Rigpig! You're just not trying. I can slow it down to 4km an hour! LOL!

[Smelliepoo Graduate]

If I can manage to slow to 10.5 mins per km then you can slow it down even further! Just imagine running on the spot and only moving half a step at a time. I am not suggesting you would be that slow, it's quite tricky, it just helps to visualise it. I didn't heave for breath once when I did it even while running uphill! Plus I still felt quite loose and flexible afterwards, which I don't usually feel when I run harder.

Give it another go! It is an interesting experience!

[Leosmit Graduate]

Well done. I’m wanting this to be a long term change in my fitness also. Think I’m running slower than I walk! 😂

[Fattycanrun Graduate in reply to Leosmit]

Me too. How do you know how fast or far you have gobe. Is it in the C25K app or do have another app on your phone

[Leosmit Graduate in reply to Fattycanrun]

Following some advice on this forum, I downloaded ‘Runkeeper’ app. It’s free. I wanted to see how far I was going. Have to say though, again following advice from here, I’m not thinking about speed and actually trying to go as slow as I can.

I did C25K a few years ago and hated it - I think now when I look back that I was just going too fast for me. I want this to be a long term change so I’m going slow, trying to enjoy it and work on time.

[Rigpig Graduate in reply to Fattycanrun]

There is a free and very popular app called Strava that a lot of people use Not sure how functional it is without a subscription though . Also the Fitbit app can be used by many phones without an actual Fitbit. If you are interested then I can highly recommend the Fitbit devices, they start quite cheap just make sure you get one with heart rate monitoring and they can show you how you are improving over time. Mine is a great motivator as I love to look at the data over time

[Speedy60 Graduate in reply to Rigpig]

I use the free strava app. It does everything I need. No complaints, except the one I've pointed out before - it can encourage you to run too fast. That's really my fault, not the app.

[Rigpig Graduate in reply to Speedy60]

I have Strava and mean to try it out, for running and hiking. I'm a bit OCD with data I don't look at it while I'm running though just afterwards.

[Fattycanrun Graduate in reply to Rigpig]

Have downloaded strava and will keep runkeeper in mind if strava doesnt work for me. Tomorrow will be my first 3 runs in a week ...a bit scarey

[Rigpig Graduate in reply to Fattycanrun]

It's not scary, it's awesome!

[Speedy60 Graduate in reply to Fattycanrun]

Enjoy. Just take it nice and slow. You can't fail or come last if its not a race.

Good luck 👍

[Fluffiness Graduate]

Have you got a good knee support and have you looked up "runners knee"- I used to suffer a lot with it and was worried about my running future - I followed all the advice and then finally got some cbd oil/balm and bingo - within a week it was fine, no more pain and I am running better than I ever have!! Good luck and keep going, well worth it!

[Rigpig Graduate]

Yes, I’ve looked up runners knee and that’s almost certainly what I’m experiencing. It’s not really an issue as it goes away on rest days and there is no swelling. I’m looking at knee supports, there are a lot about! CBD oil is prescription only here so not really an option.