W4R1 - Completed yesterday...

[layzellm]

Ok, it was hard. In the last 5 minute run, I considered stopping and walking - My mind was playing tricks.... "this has been more than 5 minutes... app must have stopped/crashed... " but I just kept plodding on. Stride length shortened, pace slower, but still jogging. The music helped, knowing each track on my playlist is about 3 minutes does help a bit. Making my playlist full of 150bpm tracks helped too... keeps my feet moving at a 'running' pace, even if my forward progress doesn't seem significantly faster than walking. I've started using Strava too, to track the distance I am covering - which is nice to know. My calves are feeling a little tight this morning, even after stretching after the run yesterday - but I know not to try and stretch them 'cold' today - so I am planning a long walk at lunchtime to try and work the kinks out. Apart from the hideous cold, and how hard it makes the 5 minute warm up walk, I am almost looking forward to the next run tomorrow. I have started 'get fit' things a million times over my 47 years, and this is the first time I am over a month in, and still going. I cannot sing the praises of the C25K programme enough.

[Oldfloss Administrator Graduate]

Huge well done you... pop across to the S and F forum to check out the calf exercises there

healthunlocked.com/strength.......

[D48P Graduate]

Well done on completing it! I’m starting week 4 tomorrow not sure how it’s going to go 🤔

[Alast]

Well done layzelm for completing W4 R1. I'm currently re-starting C25K but did (finally & just) get there a couple of times last year before conking out. I do remember them feeling like long runs and short recovery walks, but I suppose that's how the programme works to prepare us for the next one. Reading your post it appears that you are running on consecutive days? I'm no expert but from reading this forum a lot over the past few months I know that this practice is severely frowned upon. Our bodies need the rest days to recover from the new exercise we are making them do and not taking them greatly increases the risk of injuring yourself. It's great that you're enthusiastic and want to run again as soon as possible, but easiing back and taking your rest days should help you in the long run, literally!

[layzellm Graduate]

Definitely not running on consecutive days! Following the plan quite religiously... always a rest day afterwards. Nothing more strenuous for the legs than walking....

[Alast in reply to layzellm]

OK, sorry, well done, my mistake! I thought you meant that you'd run today, stretching your calves after yesterdays run, and you were planning to run tomorrow...

[Reluctantrunner40 Graduate]

I know what you mean I’ve been singing the praises of the C25K programme a lot too! I’m shocked at how much I’m enjoying it and like you I’m looking forward to going out to tomorrow! I’m at W3R2 so a week behind you. Good luck with tomorrow and we’ll done on getting to W4 😊