OFF THE COUCH GROUP...Post Three... or... Who are you calling Slow Coach ?

[Oldfloss]

Hi everyone...

How is it all going? Are you beginning to get into a happy routine with your runs, despite the wind and the weather!

Here we all are again three weeks on and many of you are really well along the way to the Graduation Podium...

It is great also, to see some of you popping across to the Strength and Flex Forum too; taking a peek at some of the exercises that you can be enjoying??? on some of your rest days. The exercises, if you can fit them into your busy lives, really do pay off, it is just a matter of routine and building them into your running plans.

I am hoping to hear from a few more of you about the type of thing you would like to see in our Group posts, and it is really good to see quite a few of you chatting together and supporting each other, finding out who is on the same run or week that you are and saying how you are finding them.

One thing that we, as a team are always picking up on here on the forum is the question of speed... or pace... or both. Many new runners ( and some more seasoned ones too ), worry about whether they are moving too slowly. or too quickly... usually the former.

We do give advice in our post for our new runners... and I know many many of you have read that now.

healthunlocked.com/couchto5...

There is a whole section on speed... beginning with... "The commonest mistake by those starting this plan is to go too fast." and finishing with. "Speed will come later, when your running body is stronger."

Those two sentences say it all really....but... we are all very, very different.... and we all, eventually through the nine weeks, begin to find our own, truly unique and special happy pace

So, just to reinforce that... speaking as just another runner, I am including here, part of a post I wrote about a year ago, in response to what seemed like an avalanche of posts from worried C25K-ers... on all weeks of the Programme... all worrying about reaching 5K or not, in nine weeks and whether they would or wouldn't do it, and really giving themselves a very hard time...

So... feet up , Floss ramble now, time for a breather

"I have rambled about this, many many times before, so I am going to, without apology, repeat myself, once more.

During this programme, it is all too easy, to push too hard and to be swayed or persuaded, or even encouraged, often with the best of intentions, by other speedier, or less experienced runners

This programme is intended as a slow, structured build up to 30-minute runs after nine weeks. (If it takes you longer, then that is fine…. If you never make 5K, that is fine… you do not have to, to become a Graduate.) It is also intended to be enjoyable. Fun is meant to be had on your journey, learning about yourself and your running, getting fitter and stronger with every week ?

However, the definition of what I mean by slow, is a tricky one to explain. But what I intend folk to take from any advice I may offer, is, simply, to find a comfortable, sustainable and happy pace for the runs within their own running journey.

My slow, is not your slow… my slow, is slower than some and speedier than others. There are runners on here, who if moving slowly, would be at least 1K ahead of me, moving slowly…!

But, my runs are done at my pace, my comfortable and happy pace and I choose to run as slowly or as quickly as I am comfortable with, depending on the run: challenging myself, yes, but never pushing to the point of reducing myself to an exhausted, over-heated, sickened wet-rag of a runner.

This is YOUR C25K and your choice of pace, but try, maybe, to find that comfortable pace for yourself, and, if you are new to running, then do, take it steadily through those first uncertain runs of the programme, and as the runs increase in time, start to feel your stamina increasing, your strength building and those running legs growing. Find that happy running pace for yourself. Get there having had fun.

The incredible, seasoned Graduates on here, amazing runners, who have proved their worth, over and over again, influenced and still influence my progress, with their tried and tested advice and their sound contributions to this forum. I am in awe of them. Listen to their advice.

Read their stories

The moral of my post...? Quite simply...relax...follow the plan... take your time and enjoy this "

I do really hope this will give some of you peace of mind, as you move onwards

Oldfloss xx

PS

My mantra from the very beginning...one of my favourite T shirts and a couple of my snail buddies xx

[Katnap Graduate]

Tortoise or hare... It isn't a race to get to Week 9 Run 3 🐢🐌

[Oldfloss Administrator Graduate in reply to Katnap]

So true my friend x

[Jalapenolover101 Graduate]

Well said 👍 The message that graduation is 30 mins running, not running 5k seems to be getting lost 🤷🏻‍♀️. Far too many people are beating themselves up about it ☹️

I fear a lot might even give up before their running really begins, fearing they’ll never do it.

Maybe it could help if the message was upfront and centre somewhere 🤷🏻‍♀️ Possible under the welcome in the guide for new folk, or a pinned post, showing the chart of how many k’s graduates ran. Just an idea 😊🌶x

[Hidden in reply to Jalapenolover101]

I suppose it’s the implicit promise in the name of the plan. But it is odd! In the past I’ve set myself distance goals and I’ve

Set myself length of time goals but never pace/speed goals.

[Wenderwoo Graduate in reply to Jalapenolover101]

I tend to agree, and that’s a good idea 👍

[Powerhoopfan Graduate]

I’m not really bothered about my speed. I’ve just finished week two and my aim is to be able to run for 30 minutes, whatever distance that may be. I’ll amaze myself if I can actually run for 30 mins

[Jalapenolover101 Graduate in reply to Powerhoopfan]

You’ve just made a massive step towards it, well done 👍

If you follow the program, keep it slow and steady, you’ll be running for 30 minutes within 2months!

Crazy when you think of w1 right?

Go you 👍💪👏 you can do it!

Keep posting, tell us how your doing 🌶

[Oldfloss Administrator Graduate in reply to Powerhoopfan]

That's just great...huge well done you!!

[Wenderwoo Graduate]

Excellent post!

[Oldfloss Administrator Graduate in reply to Wenderwoo]

It helps us to remind ourselves how awesome we are... How are your runs going?

[Wenderwoo Graduate in reply to Oldfloss]

Ok, if a bit tough this week. I’m due to start W9 this week 😆

[Oldfloss Administrator Graduate in reply to Wenderwoo]

So close now...brilliant stuff...even more kudos if itcwas a tad harder! X

[Hidden]

Hi all

I’m having a few days off. Underneath my heels feels bruised and my left hip flexor kept seizing up. I’m pretty sensible about stretches and taking it slow. And I had a sports massage a couple of days before the last run. Not sure what else to do but rest.

What with Dennis, it seemed like a sign. I’ll try on Monday.

Charlotte

[Oldfloss Administrator Graduate in reply to Hidden]

That is really great,,, resting is a plan and there are some exercises on the Strength and Flex forum for those hips...

healthunlocked.com/strength...

[LiisaM Graduate]

Hi, dear OF,

I am having trouble running due to weather. We had clear roads one day this past week and I got out and did "Stepping Stones." I saw someone post the idea of running in place on a mat indoors and that idea intrigues me, but I have not tried it yet. Otherwise I did some shoveling and have faithfully done my "weight lifting" exercises (which don't take long at all....) Always glad to see your posts!

[Oldfloss Administrator Graduate in reply to LiisaM]

It is great that you managed to get out! Running in one place sounds like a plan... I know folk who have done this and also running indoors, around their rooms!

Shovelling and weight training sounds fantastic for strength and stamina work too. Fingers crossed that you are able to get out again!

[LittleIreland Graduate]

I'm kinda like the speed of a snail. Luckily I don't leave a trail in my wake 😂

[Oldfloss Administrator Graduate in reply to LittleIreland]

Snails rock... they totally do. By taking it every much at our own pace we do get to where we want to be... and we do it safely and with enjoyment... Well done you!x

[believeinbest]

Thanks for this post. Yeah I do worry about my pace and beat myself up about it. This is a reminder for me to not worry about it

[Oldfloss Administrator Graduate in reply to believeinbest]

You are doing wonderfully... you just take it in your own time and do rest assured, after Graduation, distance and speed may follow.... if that is what you are aiming for

[believeinbest in reply to Oldfloss]

Yes.. thank you

[Fabulous450 Graduate]

I had the most amazing fun doing C25K my way! I found the magic of every run just by zoning out of thinking about what distance or pace I ‘should’ be doing or what others were doing and I just absolutely loved what I was doing. It felt like a miracle after every run. 🤩

Even now, I take whatever comes. The great ones, the unexpected great ones. The frustrating ones, the don’t wanna run ones, the ones where the tech didn’t work and the ones where I got lost. I especially like the ones after I’ve had a break and lost my mojo, but I’m back out there again! 🙌🏽🤩

Every run is so different, but I’m still and always will be happy that I can run every single one of them. 😃

And...I still can’t run 5k in 30 minutes and that’s ok! I’m doing me. ❤️

[Oldfloss Administrator Graduate in reply to Fabulous450]

...and you are absolutely FABULOUS! You have had and are still having a wonderful time with your running... and there have been ups and downs for you as for all of us... We need our new runners to read this and be inspired!

Thanks you!

[Fabulous450 Graduate]

Thanks so much OF! 🤗🤗 I’ll always be so grateful for you amazing Admin and Support staff and of course my amazing Virtual Running Buddies. Nothing wrong with slow, just go! 🐌 It’s an experience that’s all about YOU and it keeps you coming back for more, time and time again! “Out there, don’t care”! Thank you! ❤️

[Oldfloss Administrator Graduate in reply to Fabulous450]

Love this!!!

[Hidden]

Thank you for this great post. I’m in WK3 and struggling with the term ‘run’ as I’m doing a jog at best, but I am moving. I had completely missed the fact that the programme will get me to 30 mins of running and not to 5K 😉

[Oldfloss Administrator Graduate in reply to Hidden]

You will get to those 30 minutes and you will be amazed what evolves afterwards!

Huge well done to you!

If you ain't walking...you are running..onward and upward! X

[Foxglove2 Graduate in reply to Hidden]

Me too! Caught sight of myself in a shop window and thought OMG that is so slow! But then I remembered the advice off here - slow and steady, and for me it's such a sense of achievement just to be runnign at all.

[Beachcomber66 Graduate]

My big worry when I started C25k 20 months ago was that I was too old (66) and every pain and strain I suffered reinforced that worry and seemed as though it could be a show stopper. Think Snail got me through. A realisation that gradual improvement, with distance being easier to improve on than pace, also helped. I have speeded up a bit over the last eight months or so and am still steadily improving, tackling hills as well. In short, Oldfloss is right as always, and I think older starters need to be particularly kind to themselves; but you will get there.

[Oldfloss Administrator Graduate in reply to Beachcomber66]

Great post...thanks you..this gives folk the inspiration to keep on and to do their own thing! Xx

[Phdgranny Graduate in reply to Beachcomber66]

Thanks for this, I thought I was supposed to get to 5k and even though up to now (doing W5R3 today) I had happily trotted along at my pace I looked at my distance on Strava and thought that’s no where near 5k! and panicked. It’s so helpful to know it’s time rather than distance that’s important. I spoke to my son (he’s 37) last night, he has run 6 marathons done 3 iron man competitions and cycled over 200 miles a day. When I told him that at the moment I get to about 3.7k in 30 minutes (running for 16 minutes) he said “Mum, that’s amazing, I still only just about do 5k in 30 minutes!, you are out there Mum and I’m so proud of you “ I nearly cried and I did hug him! So, along with all the advice on here, in an hour I will set out for my next run. 40 mile an hour winds, but unlike at home in Dorset not a tree in sight, so I guess half will be easier and the other half I’ll just do whatever I can!

[Beachcomber66 Graduate in reply to Phdgranny]

Hope you enjoyed your run 😊

[Phdgranny Graduate in reply to Beachcomber66]

I did it! 20 mins running with 48kmh head wind for half of it, elated!!

[Beachcomber66 Graduate in reply to Phdgranny]

👏👏👏👏👏👍

[Oldfloss Administrator Graduate in reply to Phdgranny]

Brilliant post..well done you...!!!

[Speedy60 Graduate]

I'm just discovering the power of slow and I'm loving it. It has given me a chance to think about my form and posture, and just chill. I've also noticed that after a while my slow pace is getting faster without me even noticing!

Forget chasing the speed jocks, slow is where it's at.

[Oldfloss Administrator Graduate in reply to Speedy60]

...and you have hit the nail right on the head..when you relax and focus on other aspects of your running...it evolves....and when you least expect it...some surprising results...slow us most definitely the new fast!

Brilliant!!!

[Speedy60 Graduate in reply to Oldfloss]

Aw, thank you. I've always liked to be fit, but I've never considered myself sporty. I think with running, I might just have found my thing. It's nice to know I'm doing something right. ☺️

[Oldfloss Administrator Graduate in reply to Speedy60]

You most certainly are... and you will be surprised...I run up hills now for my favourite warm ups...whereas the first weeks of C25K...I feared I may not survive! My next HM is next month🙂

[Speedy60 Graduate in reply to Oldfloss]

Setting the bar a bit high there. 😯

Good luck with your HM. Let us know how you get on. 👍

[Oldfloss Administrator Graduate in reply to Speedy60]

Ha ha...I am...I enjoyed it last year..The Monsal Trail is a great one to do...stunning scenery! Xx

[Speedy60 Graduate in reply to Oldfloss]

Oow, that's Derbyshire isn't it. I've done some lovely walking up there, Castleton, Edale, Buxton and High Peak. Never done the Monsal Trail though.

[Oldfloss Administrator Graduate in reply to Speedy60]

It is....and a beautiful area.. I sneak off there when I am tried of housework...Monsal trail is great for walking cycling... both of which I have done... and after last year.. running

if you ever fancy a little jogette together... let me know

[Speedy60 Graduate in reply to Oldfloss]

Ah, how lovely. Thank you. I'm way down near Bristol but my son lives I Stockport so we're often up that way.

[Oldfloss Administrator Graduate in reply to Speedy60]

There you go then...

[Fionamags Graduate]

Your advice got me through my first run of week 3 that I was really dreading. Got a good photo to share of the experience - that's me at the very back. 🤣🤣🤣

gettyimages.co.uk/detail/ph...

[Oldfloss Administrator Graduate in reply to Fionamags]

Love it!!!! Perfect!!! I am so glad you are happy with your runs.. really well done you and remember... Slow is the new fast and is absolutely perfect!!

[mom24uk Graduate]

Great post. When I first started I was focused on the distance but that was about planning a route. I've since decided to go in one direction until the half way bell and then turn around.

I also looked up recently how long the average time is to run 5k and if what I found is right, unless your a fit man aged between 16-24, 30 minutes for 5k is probably pushing it.

[Oldfloss Administrator Graduate in reply to mom24uk]

There we have it..

Slow and steady is just perfect!

[sTrongFuse Graduate]

I have no problem with a slow coach, at least that way I can keep up with them and hear what they are saying...

I agree completely though, it's about finding your own comfortable pace. I'm no speed merchant; at park run I'm generally towards the back of the second third of finishers. My PB is just under 29 minutes which, to many, may seem like an unachievable goal, but compared to the "serious" runners who canter round in about 14 minutes and have already had their post-run refreshment and are on their way home before I lurch over the finish, they only time they ever see me after the start is if they are coming up fast to lap me.

The thing is, that's absolutely fine; they run at their pace and I run at mine. My pace will probably never be as quick as theirs, but it's much quicker than it was this time last year when I hadn't even started the C25K plan.

As the character, Ford Prefect, says in Hitchhiker's Guide: "Time is an illusion, lunchtime doubly so", and the same goes for running. A 30 minute run is a 30 minute run regardless of how far we travel in that time; just as a 5k run is a 5k run irrespective of how long it takes us.

It's all about finding our happy pace and then using that as the basis from which to occasionally push ourselves if we want to.

[Oldfloss Administrator Graduate in reply to sTrongFuse]

Our own pace...always a perfect one

[Jalapenolover101 Graduate]

Brilliant thread! 30 minutes doesn’t have to be 5k, it is 30 minutes off the couch 😉👍( 40 including walks)

For anyone on the plan, please don’t try to keep at a pace that will get you to 5k. If you’re 21, fit, active and a healthy weight, go for it...... you might achieve it🤚( I doubt you’re here though 🙄 You’re probably in the uni bar or gym 😆)

For the rest of us, me included ..........keep plodding 😉👍🏃🏻‍♀️👏

[Oldfloss Administrator Graduate in reply to Jalapenolover101]

Love this...plodding gets us to amazing places...:)🐌🏃‍♀️🐌🏃‍♀️

[Phdgranny Graduate]

Hi I’m half way through now, I’m 63 and haven’t run since cross country at school! I’m really enjoying this and always follow the app timings, I’ve never given up but I am still well short of 5k, I do about 3.7 k in the 31minutes, is this OK at week 5?

[Oldfloss Administrator Graduate in reply to Phdgranny]

If you are happily running..then it's right for you.. most folk never reach 5K in 30 minutes..they run marathons..but not 5K in 30

Just carry on enjoying!

[Jalapenolover101 Graduate in reply to Phdgranny]

Absolutely! Hi, I’ve completed and am consolidating the program and you’re still faster than me! Just continue at a good pace, for you. Enjoy your runs

[Aubry Graduate]

Great post, this advice to go slow has got me to W7, just heading out for run 3 and looking forward to it even tho it’s blowing a gale. Thank you, would never have come this far without all the amazing advice and inspiring posts on this forum.

[Oldfloss Administrator Graduate in reply to Aubry]

Enjoy.... well done you! Run safe ad run happy!