BOOM! W9R3 - Graduation run!

[Gaily23]

Nearly didn’t go this morning. Had a few beers after a long hot walk yesterday and woke up with a fuzzy head. A pint of water later though and I was off!

Finished on a 5k and taking my trainers on holiday next week! I’m off to see the elves about my graduate badge!

[PhoenixRise Graduate]

Congratulations 🥳 GRADUATE 🎓

[wobbles_when_runs Graduate]

AWESOME! Well done you, great motivation with a fuzzy head. I was tempted to slope off this morning to do mine but ended up digging a pond instead 🙈

I’m sure them little elves are waiting for you, what a way to start the weekend 😁

[Gaily23 Graduate in reply to wobbles_when_runs]

Digging a pond sounds like even harder work!

[wobbles_when_runs Graduate in reply to Gaily23]

It is, I’d prefer to run but I’m committed now as it’s part dug and want to finish before the storms come 🙈

[Baggaz Graduate]

Well done and happy running x

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Gaily23 Graduate in reply to IannodaTruffe]

Thanks for this, a really useful and interesting article. I have been making some of these mistakes and have been doing about 5 runs a week. I was going to try and build up to 10k but think I will just try to stick with the 5k and vary my speed to try and get my heart rate down a little at this distance as I’m currently fairly evenly split between zones 4 and 5.

Given that I’ve already been running 5 times a week for the last month do you think I’d be ok to continue to do so if I don’t increase the intensity/distance?

Thanks for your support throughout. 😊

[IannodaTruffe Mentor in reply to Gaily23]

When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.

If you want to be the best runner that you can be, then do non impact cross training on your rest days, which will be far more beneficial than running every day. It is not recommended for new runners to run on consecutive days until they have a minimum of six months regular running on their legs.

You get away with it until the day that your body says no and something breaks......... meaning your running stops for days, weeks or even months....... I would recommend sticking to three runs per week and do alternative non impact exercise on your rest days.

[Gaily23 Graduate in reply to IannodaTruffe]

Fab, will do, thanks 👍🏻

[f1madman Graduate]

Congratulations and with a hangover too!

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾 👍

To get your graduation badge and the word GRADUATE 🎓next to your username leave a message in the pinned posts on the right side of the healthunlocked August C25K graduation home page and tell the administrators that you have ran W9R3 of C25K and graduated, now go and celebrate your wonderful achievement with a few more 🍻 beers knowing you won't need to run tomorrow. 🍻

[Gaily23 Graduate in reply to AlMorr]

Thanks! Found the pinned post and commented 👍🏻

[Smile23 Graduate]

Well done 🎓