OFF the COUCH...First Post for MAY... Slow and Steady..?

[Oldfloss]

Good morning folk.... Happy Thursday !

I hope you are all safe and well and managing to get your runs competed, in these incredibly uncertain times.

Okay!

Firstly, I am hoping that all those folk who replied to the very first , OFF the COUCH post, are here... and secondly, I am hoping we may see some of you, who did, posting your runs and your replies, so we all know what and where you are up to!

Now!

What an odd day to be posting, I hear you say... well I have been very busy...on here and at home The gardens have never looked so good!

I have been at long last, getting a few , out of my garden runs in; not far and not covering any real distance but I have managed to begin to build up again. I go early before there is anyone around It took me a while to have the confidence to do that, as we have a few folk around the area who are not following all the advice re social distancing !

Also, I am doing the Graduation badges this month and so, so many of you are running past that podium, it is hard work trying to be there to cheer you all home and get those Graduation badges pinned by your name.

Huge congratulations to all of you who have made the podium in this last week!

Sometimes, as with me and this post, it does take a while to get where we want to be, and those folk on here who know me, know that my mantra, slow and steady, for which I am famous...or infamous, is one that I firmly believe in.

I have noticed as I have been bobbing around, reading the posts of your most excellent runs, and replying to folk, that there are, currently ,a few folk who are really concerned that they are going too slowly.

Historically there have been many, many posts about this... and, in our links for all new runners, there is a section which explains the way you should try to be thinking when you run.

healthunlocked.com/couchto5...

healthunlocked.com/couchto5...

But, even now, you may still be pondering...what is too slow? What is too fast? It is so, so different for each and every one of us..I was the Original Grey Snail...renamed, in later years, Yellow Snail, by my very good friend on here, aliboo70 and for me, my own pace is perfect

This is a post I wrote two years ago, which has been re posted many times

I may help

Slow and steady.

*

Your slow is not my slow

My slow is not yours

Because we're all so different

And that is great, of course

^

Some folk they may speed along

Without a single thought

The seasoned ones amongst us

Know they don't do what they ought!

*

By keeping steady steps, and slow

The podium you will see

You'll make it to the end, you know

And get there, injury free.

*

Your run should be at your own pace,

Your breathing comes with ease

And not with a frantic struggling gasp

That brings you to your knees.

*

Compare yourself to no-one,

Just go at YOUR own speed

But if you'll take a tip from me

A warning you will heed.

*

As one very well-known wordsmith wrote

Way, way back in the past

“Wisely and slow” please take it

They stumble that run fast “

*

I am not sure if Shakespeare was a runner, but those words, make perfect sense

In simple terms...just do your own thing and what feels comfortable and right for you, your own happy pace

Hopefully this may encourage and reassure anyone who is feeling that they are not moving quickly enough, and do rest assured, running slowly can take you to the most amazing places .

Stay safe everyone...I am looking forward to your posts

Oldfloss xx

[Dolphin-Girl]

Thanks for this!!!

[Oldfloss Administrator Graduate in reply to Dolphin-Girl]

Thanks for noticing it...I only hope the speed worries do! X

[Dolphin-Girl in reply to Oldfloss]

It was good for me to read. I ran today slower than the walking in between! If it's not just me and if you do smooth up, wrong words! it's good to hear...

[AlMorr Ambassador Graduate]

That is nice poem and post from you Floss, I have certainly noticed more new runners since the lockdown began, some people are coming over to running as their own sports such as swimming their gym and team sports are off, all those new runners are welcomed. 😊

[Oldfloss Administrator Graduate in reply to AlMorr]

SO many more..now... 100.000 of us!

200 signed and repliedto the first, Off the Couch weekly post...I hope they start posting and replying again to support our new runners!!

[Diamondshoes Graduate]

That was really helpful. I was overtaken by a walker this morning but I figured as it was wk6r3 and I had 25 mins ahead of me I could take my time. I wasn't puffed out at end, though my legs were like jelly. Never ever thought I could run!!

[Oldfloss Administrator Graduate in reply to Diamondshoes]

Bu t you CAN! If anyone overtakes me, I always think, well I have run further than you !

Huge well done you xxx

[Diamondshoes Graduate in reply to Oldfloss]

😁🏃‍♀️

[Hidden]

🐢 Oh there's no worries that I am going to break any speed records soon!

🐌 Snail's pace for me as I keep to intervals after injury. Feels a little like I'm going backwards though.....

Thanks for your poem Oldfloss 🐌😌

[Oldfloss Administrator Graduate in reply to Hidden]

Welcome... and snail pace is absolutely perfect, to get us where we all wish to be Stay safe my friend xxx

[linda9389 Graduate]

That's so, so right OF. When I slowed down C25K was so much more enjoyable. 3 years on I'm still here and sometimes I like running fast, though by no means always. A slow start is by no means a faltering one, it's a very sound one 😊.

[Oldfloss Administrator Graduate in reply to linda9389]

Very true my friend an if we follow your example...who knows where we may finish up x

[linda9389 Graduate in reply to Oldfloss]

.... and I was, in turn, following yours which served me very well indeed 😍

[Oldfloss Administrator Graduate in reply to linda9389]

That is what is so great about all this.. we carry on supporting each other, learning and sharing... blinking great..especially in the current times xx

[linda9389 Graduate in reply to Oldfloss]

🙂

[Elfe5 Graduate]

Hellooo OF!😄 Lovely to ‘see’ you!

I am embracing “slow & happy” more than ever as I have reached the stage of “more off the IC than on” now - & super slow is an important part of that.

“Run as you can, not as you can’t” is something I keep saying to myself! 😄

[Oldfloss Administrator Graduate in reply to Elfe5]

Sound absolutely perfect to me and I love that phrase!

[Nymahchai Graduate]

Still here plodding along at my snail pace and it’s lovely to be reassured that that is good. I find it suits me very well and I know also that I need 2 clear days between runs to really feel that I am both enjoying it and not ending up back on the injury couch!! I have just been posting on the main forum as I do get a bit confused 😐/ must be my great age 🤣.

Nice to hear from you and that the garden is looking great. I wish I could say the same! Go steady .

[Oldfloss Administrator Graduate in reply to Nymahchai]

You post where you wish.... always good to read your posts. It is great that you are running your own runs and that is brilliant.. Two days rest is fine.. whatever suits your style best !

Yup..the garden will be fit for Chelsea.., I don't think!

[Justinian Graduate]

Thank you for this, this has been totally me since week 6. My new mantra: Slow and Steady!!

[Oldfloss Administrator Graduate in reply to Justinian]

It just works... absolutely

[CookieM Graduate]

I'm another slow snail! I have just restarted C25K yet again (following knee problems, but I know now these are just down to tight muscles and running is not doing any damage 😊) - knowing that if I go slow, I can complete it!

[Oldfloss Administrator Graduate in reply to CookieM]

Terrifically well done.. and do pop across the the S and F forum for some exercise on those knees too

healthunlocked.com/strength...

[CookieM Graduate in reply to Oldfloss]

Yes - I've been there lots! Doing lots of Yoga too!

[Flaraflarkin Graduate]

Hello my friend Floss!!🤗 I've restarted C25K, just today in fact - W1R1 ticked off... had barely run for 7months so decided to take the plunge and build up some momentum with this wonderful programme! It was a slog at a snail's pace - but I did it 🦋 Hope you are well X

[Oldfloss Administrator Graduate in reply to Flaraflarkin]

Good thanks..busy and getting fit in the garden!!!

[IzzyMP Graduate]

Thank you for this. I totally agree, I'm a slow runner but my heart rate definitely tells me I'm working hard ! 2 of my 3 daughters have now also started the couch to 5 k and one thinks she runs too slowly so I'll pass this poem onto her .

As long as we are moving and in the words of a well loved show

' keep running'. 😂🏃🏻

[Oldfloss Administrator Graduate in reply to IzzyMP]

Slow and steady works beautifully and it really does take us a long, long way.... I love my quotations and one of my favourites is...

"It does not matter how slowly you go as long as you do not stop."

Confucius

[Pinkrunner1]

I too have little confidence in myself for sport in particular running however.... I always had thoughts that large ladies couldn't run! I'm currently around 11-12 stone which fluctuates .I'm 59.5.years old. Large bust. Large lower tummy. Glaucoma. And a fit and gym bunny husband!! Need I say more..

YES.

I downloaded the couch to 5 k.i joined a free running club last year and went twice due to work . holidays and nasty weather conditions I stopped.oh the feeling of failure is hideous. So I'm on to my 2nd week of couch to 5 k. Bought comfortable bras( rebook ) .bright coloured clothing that is thin in texture for sweating ladies ! Decided early morning is my time as I get disappointed as the day progresses.

I have the same route for one week and have already got week 2 ready for Wednesday.

The Moto is nobody can help or support you if you don't believe you can do this yourself.

When I see runners I don't look at their large chests or running style or pace just look in administration that they are out enjoying the world in its beautiful native self. Getting or keeping fit.

A snails pace is fine as it gets to it's good and destination just the same

Carry on believing you can do this..

[Oldfloss Administrator Graduate in reply to Pinkrunner1]

Snails rock and well done you..believe in yourself and you are halfway there...We all run this our own way... Comparison is the thief of joy... and this is all about enjoyment

[Spain5k in reply to Pinkrunner1]

Hi there pink runner,

I myself have always wondered how large ladies run, it must be pretty uncomfortable at times. I am small, but even I had to get a special exercise bra. I really recommend getting one, an essential!

I am the same age as you, so I know in part what you're going through. Well done on making a start. I'm on week 4, but am having calf problems so will not be running this week, and am trying to build these puny little muscles into shape!

Hope you're managing to keep on with the programme!

[Oldfloss Administrator Graduate in reply to Spain5k]

Lots of exercises for calf muscles on the Strength and Flex forum

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

[Spain5k in reply to Oldfloss]

Great, thanks!

[Runsome Graduate]

Hi Oldfloss I do tend to get caught up in this speed thing which is sometimes fun but also usually disappointing being controlled by my Garmin stats. However slow and steady always allows me to enjoy my running and get some mental well-being which is why I started running in the first place. 😊

[Oldfloss Administrator Graduate in reply to Runsome]

Sounds perfect to me... I tuck my watch away many times as I know pretty well what my distances are... so unless it is a speed challenge I just run happily along

[Catchat21 Graduate]

Thank you fir this! Only just discovered this forum exists as I’ve hit week 6, typical! But I’ve definitely been concerned about how slow I’m going so this has reassured me.

[Oldfloss Administrator Graduate in reply to Catchat21]

Slow is absolutely fine and we have such to learn as we pootle along Do stay, know that you have found us... we all support each other, so, so much, no matter what level we are on

Well done you!

[Heather121]

I did couch to 5k with a coaching group a few years ago, could still not jog 5k at the end of it, I gave up about 12 weeks into it, during the lockdown I have been working from home, head in the fridge and press all day long and gained another stone in the first month, decided that I would follow the NHS programme and I finished Wk4 first run on Saturday, I went for a "walk this evening" decided to see how far I could jog comfortably without stopping, I actually managed to go 1.2k before slowing to a walk, I am so impressed with myself, the first run of wk 3 I struggled and thought "if I can't run for 3 minutes without huffing and puffing I am never going to get to 5k", amazed at how my fitness level is coming along, I actually think I might be able to do a 5k jog at the end of this..strange the high that I have this time after completing a week!

[Oldfloss Administrator Graduate in reply to Heather121]

This is great....just focus on the 30 minute runs at the end of Week 9... slow and steady is perfect

[CBDB Graduate]

Yes, although I know by now (still kind of a newbie on W5 R1) that slow is good, I still seem to need regular reassurance. And I still have those nightmarish thoughts that if ever someone from the forum saw me running they would exclaim: “I know you said slow, but we didn’t mean thaaaaat slow!!!” 😅 Silly, I know, but that fear is there. So long live the shuffle run. 🏃🏻‍♀️ 🏃‍♂️

[Oldfloss Administrator Graduate in reply to CBDB]

Shuffle run, snail pace.. whatever we call it, if it suits you that is fine No one thinks like we think, they think ( are you still with me?) Half the time they never even notice us and if they do, they are envious that we are out there doing it!

Just tell yourself how great you are, for simply running, especially in these strange frightening times. You are doing wonderfully... I ran this morning and at one point two pony tail swishing young gazelles, ( socially distancing from each other) on the opposite side of the road to me. were leaping along at a fine pace.; I was just slow and steady as ever, I simply thought, how young and happy they looked, I also thought... and I have already been to the top of the hill that you are about to run up and am on my way home

Just enjoy xx

[24emy]

Great post, I read this last week and thought I would use this advice, so yesterday first week 4 Run 1 been trying to convince myself I can do it but go at a steady slow pace, and yessss I did it, without stopping short of any of the runs, I was on a high all day, looking forward to the next run which I would never have ever said before. So thanks for the advice.

[Oldfloss Administrator Graduate in reply to 24emy]

Brilliant! I a infamous for my slow and steady mantra..but it really works and the whole thing is more enjoyable Go you!

[Hideaway3]

Hi

I have been recommended to follow you and read some posts of yours !

Which I have started ,

I’m starting week 8 soon and struggle sometimes for the last 15 mins but I thought I would find it easier by now and even start to enjoy , but that’s not what I’m experiencing!

However I will push on !

Thanks

H3

[Oldfloss Administrator Graduate in reply to Hideaway3]

Great to see you here... and the simplest advice will be, just relax and slow down. We do think sometimes that we are already going too slowly, but, if we are struggling, then it is usually because we are moving at too fast a pace than is comfortable for us.

The lovely longer runs now are perfect for relaxing into. Your running legs know what to do.. and you simply have to let them find their happy pace.

Also, with the longer runs, it is time to up some of your rest day strength and stamina work... the rest of you has to keep up with the legs

Loads of wonderful ideas on our Strength and Flex forum...then, simply run... take everything in, and hopefully begin to enjoy!

[Hideaway3 in reply to Oldfloss]

Thank you 😊

[Reliclullaby Graduate]

My son and I laugh about my slow pace, and he has nicknamed me Usain Snail 😂.

I never thought I’d be able to do this, let alone actually enjoy it. Loved the poem 😊.

And I’m happy taking it one small, slow step at a time 🐌.

[Oldfloss Administrator Graduate in reply to Reliclullaby]

Slow steps get us a long, long way..happily!

[Jackygrrr Graduate]

🙌

[Heather121]

I did it.. Wk 5 run3.. I can't believe it..slowly but I actually completed it

, here praising myself