W4R3: 25% of running time completed

[nowster]

I wanted to do this in the morning but the weather was not conducive: torrential downpours.

I kept an eagle eye on the weather radar websites for a gap in the rain. It came. I took it.

It was dry when I set out but started drizzling at the half way point. Does anyone make windscreen wipers for spectacles? 🤪

The last five minute run was a slog, but I kept going until the end. The calf muscles in my right leg were feeling tight during the second half of the session. Also a twinge in the small of the back for a minute about three quarters of the way through.

Got home and did all the stretches. As recommended here, I held them for 30s once I was able to feel the stretch, rather than the 15s that the NHS website instructions suggested.

As I got out of the shower it hammered it down outside.

My whole kit is now in the washing machine including the shoes (they have washing instructions).

As with everyone at this stage I'm apprehensive about week 5's mix of runs even though I understand what's happening.

Stats: distance 4.3km (including walks), pace 8'02"/km (including walks). A little slower than Saturday but still a bit too fast.

[AlMorr Ambassador Graduate]

Congratulations on completing week 4 of C25K, you are doing very well indeed, onwards and upwards to week 5, if you have not looked ahead at future weeks or runs that is very good, wait for the instructions from your coach before you run. 🏃🏾.

[nowster Graduate in reply to AlMorr]

I know. I'm an over-analytical type. 🤓

[Gymbutnorunner]

I’ve noticed that you are doing this without the rest days. Would you recommend? X

[nowster Graduate in reply to Gymbutnorunner]

I am religiously taking rest days. I would definitely not recommend skipping any rest days.