12 weeks to the day! ... what a change !

[PlymBorn]

12 weeks ago, to the day, I started C25K... with W1R1. I can tell you now, I found the 1st min run, no probs 👍 ... the same cannot be said for the 2nd and definitely not the 3rd! 🥵

After that first run, I could not for see then that I would graduate 🎓 and have kept up running every other day ... doing some fast runs 🚀, some long runs 🏃🏻‍♂️🏃🏻‍♂️, some PBs 🥇, some not so good runs 🤬, runs in the rain ☔️, runs in the sun ☀️

Today, 12weeks on, I ran for an hour ... at a slow sensible pace (for me that is) from information on a link on the site which calculates your ideal pace for a variety of runs. Plus that light bulb moment 💡 ... from reading admin posts, those of my fellow C25K’ers and looking at what my graduate 🎓 cohort are achieving ... made me see sense in not everything should be a PB.

It was dark 🌘 at 5.10am when I set out and drizzly 🌧, I missed the downpour by minutes when I got back ... I wanted to run at 6.53 min/km and was pleased I was to come close to that ... battling the speed demon 👺 pretty successfully!

I look at the distance and “old Ian” would have said ... “so close to 9km, put your foot down you can get there” ... however today, it was a case of, nope I’m running for an hour ⏱ .. I’ll get there in one of my next runs.

To think 12 weeks ago I struggled with a minute ... running my heart 💖 out ... to today running for an hour and taking it in my stride ...

[Hidden]

Fantastic!

[PlymBorn in reply to Hidden]

Thank you 🙏

[Instructor57 Graduate]

What a great run !

but i'm sure i read that you said it was a slow pace ??

haha

it's amazing when you think back to week 1 isn't it 😂

Well done !😬👍

[PlymBorn in reply to Instructor57]

Thanks Ian ... I did say slow for me 😂😂 ... using that pace calculator was a revelation... so for interval/speed/fartlek/VO2 Max training I should be aiming for 4.50min/km for the push/exertion part ... god help me with that !!

[Instructor57 Graduate in reply to PlymBorn]

Hmm....your welcome to that ! 😂

[nowster Graduate in reply to PlymBorn]

Good grief! 4½min/km is faster than I sprint!

[PlymBorn in reply to nowster]

Tell me about it !!! That said it is in bursts -

Here's an example of a good speed-form workout: 8 x 400 metres at speed-form pace with 3 to 4 minutes of recovery jogging between efforts.

Still looks a challenge !

[Jools2020 Graduate]

Great run, Ian. It’s not your first 60 minute run, I know - but somehow running it more slowly gives you time to take stock and realise how far you’ve come!

Although how you stopped at 8.96 km I really don’t know 😂, I’m so shaken by that I need coffee immediately!

[PlymBorn in reply to Jools2020]

Thanks Julia ... that first 1hr run in hindsight was reckless... ego over sense... I was lucky I got away with it without any damage ... this one felt great.

I know you mean about 8.96km .... I had a demon 👺 on one shoulder say run faster, get to 9km ... an angel 😇 on the other saying, time and pace are the key today .... old Ian would have gone with the demon ...😂

[Jools2020 Graduate in reply to PlymBorn]

I know exactly what you mean! On my first 1 hour run, I think I was nearing 6K and I stopped, too - but I don’t think I was as close as you were to 9K. Well done for sticking with the angel! 👏🏃‍♀️

[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.

[MontyMooDog Graduate]

Fantastic 👍🏃😀

[PlymBorn in reply to MontyMooDog]

Thank you ...🙏

[SueAppleRun Graduate]

That is amazing, after only a few weeks,

[PlymBorn in reply to SueAppleRun]

Thank you 🙏 ... I’ve read posts of yours, Jools2020, MontyMooDog etc ... about pace and distance ... and today took on board and went for a run ... not a sprint, not a PB, but a measured slow run ... a couple of mins after stopping I felt as if i hadn’t been for a run ... felt great ! ... interval running next ...

[SueAppleRun Graduate in reply to PlymBorn]

Don’t push too hard too soon as you are recently graduated but if you are young and fit there is less risk of injury

[PlymBorn in reply to SueAppleRun]

Nope ... no pushing too hard ... was making that mistake before today ... mixing it up ... but back to slow and steady .. thank you so much for your advice and support

[SueAppleRun Graduate in reply to PlymBorn]

Sounds perfect and my advice is usually just a load of waffle

[Tinytears60 Graduate]

Nowthere is the post of someone who has truly learnt!

I had the same lightbulb 💡 moment yesterday thanks to Jools2020 and Plattszo hence my shorter run! The new improved Jane!

I love how we listen to advice from friends on here..

Awesome effort Ian 👏👏👏

Well done... and that pace!!! I would need roller skates to hit that! 🤣

This magical little plan is seriously life changing for you me and so many others who immerse themselves in it!

I love our little running family and I love watching people transform themselves, love reading their posts- it inspires me!

You inspire me! 👏👏

[PlymBorn in reply to Tinytears60]

Thanks Jane ... as you say this magic plan has been life changing... I would never have considered myself a runner or be able to run before doing C25K... and a lot of the success of the plan and my progress, is down to the people ... from admins to reading advice and support from fellow C25K’ers.

As you say our little cohort and family has been inspirational and supportive ... we have different ages, fitness levels, paces, distances, terrain to run on ... yet each post or reply to your own posts is both inspiring and supportive ... and we learn from each other !

Told my dad last night I’d be running slower today and not going for speed and he just burst out laughing ... and called me a stupid get (get not git ... and in his scouse accent ... which always comes back when he’s chastising me!) and asked if I had forgotten the story of the tortoise 🐢 and the hare 🐇 .. !

Today paid off from listening to others and learning from others. 😊

[Tinytears60 Graduate in reply to PlymBorn]

Your dad is very wise! That’s a great story! One we can all learn from 👌

AND

He’s a scouser! ... by me! 👏👏👏 💙

[Fabulous450 Graduate]

Absolutely brilliant!! 🤩 Well done you!! That pace is incredible too!! 😁❤️

[PlymBorn in reply to Fabulous450]

Thank you 🙏 ... today was one of those days that fell into place !