From 60 seconds to 1 Hour, Thank you C25K !

[Instructor57]

So, my last run was my best 5K to date, this one was going to be a longer but slower run .

I had not decided if i would run for distance or duration, all i knew is that it would be slower !

i set off at a nice slow 8:25/Km and thought ok, lets maintain something around that through the run , pink floyd was on my playlist , that always helps me enjoy my run .

nothing really unexpected , but i did notice how pleasant it was at this pace ,

passed 3 more runners while i was out and had a quick 'hello, lovely morning' as we passed .

3k, 4k and 5k passed without any issues so at this point i was still undecided whether to go for time or distance so just thought i would carry on and see how i was feeling .

when i got to 6K i was feeling a little ache in my lower back, nothing much, just a slight dull ache, i slowed down a bit more , ran another 0.5K or so and it hadn't got any worse but i decided at this point that i would run for the hour and not the 10K

i came up to the hour , and felt i could have continued but decided the sensible thing to do would be to stop at that so i did .

i managed to cover 7.25K in that time and decided not to push it for another 2.5K and risk another injury,

i am more than happy with this ! 😬

[Jools2020 Graduate]

Well done! It’s great to run more slowly. Sounds like you enjoyed it, too. Once you get used to the slower pace, it’s a revelation 👍🙂

[Instructor57 Graduate in reply to Jools2020]

Yes, it was very pleasant !

im enjoying mixing them up 😊

[Birdlady64 Graduate]

Awesome stuff!!

There's definitely something in the air right now😁😁😁😁😁

Another graduate60 badge to be given out!

[Instructor57 Graduate in reply to Birdlady64]

Thank you , 😬

[IannodaTruffe Mentor]

Well done.

Remember the 10% rule.........

[Instructor57 Graduate in reply to IannodaTruffe]

Yes, i went over it by 5 minutes as my previous slower run was 50 mins

[acountrycabbage Graduate in reply to IannodaTruffe]

What’s the 10% rule?

[nowster Graduate in reply to acountrycabbage]

Don't extend your run duration or distance by more than 10% per week.

[IannodaTruffe Mentor in reply to acountrycabbage]

healthunlocked.com/couchto5....

[acountrycabbage Graduate in reply to IannodaTruffe]

Thanks

[sally1993]

Fantastic! 60 seconds to 1 hour is incredible

What app are you using to track?

X

[Instructor57 Graduate in reply to sally1993]

Thanks sally !

i track it on my Garmin watch and the photo is the Garmin connect app.

it will also then synch with Strava 😊

[sally1993 in reply to Instructor57]

Thanks Ian! Just treated myself It was my birthday after all..

[PhoenixRise Graduate]

Congratulations 🥳 Amazing run 🏃‍♂️

[Instructor57 Graduate in reply to PhoenixRise]

Many thanks ! 😊

[Roxdog Graduate]

Brilliant run and a new badge for you! Isn't it amazing to be able to run for a whole hour!

Achey back might be linked to your previous injury. I still get a bit achey in that area, but have learnt to tuck my bum under and constantly remind myself of that. It helps, but you probably know that.

Fantastic run!

[Instructor57 Graduate in reply to Roxdog]

Thank you !

yes it is amazing 😊

and i also did what you said , tuck the bum under, it helps ! its easy to let your posture slip sometimes so have to remind myself 🙂

[Roxdog Graduate in reply to Instructor57]

😊

[John_W Graduate Ambassador]

Impressive. I'd echo the 10% rule... but seems like you know what you're doing. Crack on.

[Instructor57 Graduate in reply to John_W]

Thank you John, i hadn't forgotten it as explained to IannodaTruffe even though i seem to be the one getting all the reminders , Ah well

[MccHa Graduate]

Well done Ian 🏃‍♂️ Another graduate60 badge Holder in the group 🥳🕺🥳 but please take it easy will u 🤞🤞🤞 you doing great 👍

[Instructor57 Graduate in reply to MccHa]

Thank you !

yes, i won't push myself 👍

[Hberryh]

Wow that's an amazing achievement - congratulations!

[Instructor57 Graduate in reply to Hberryh]

Many thanks ! 🙂

[Hareshaw-Granny Graduate]

Great run and guess what, you inspired me. Post to follow shortly.😁

[Instructor57 Graduate in reply to Hareshaw-Granny]

Thank you !

and i'll watch for the post 😁👍

[SammiN3 Graduate]

That's fantastic! Well done!

[Instructor57 Graduate in reply to SammiN3]

Thank you , it was an enjoyable run 😊

[Tinytears60 Graduate]

Brilliant Ian!

Well done on achieving 60 mins of running! 👏👏

Another badge claimed ... such a pity they don’t show here .. I’m sticking on C25k forum cos it’s where my heart is plus I love to see all the newbies doing so well... but it’s still another bit of bling.. another badge 👏👏

I’ve got Jools2020 to thank for helping me sort my Gremlin Competitive Annie out and making me realise its ok to mix things up

Sounds like you enjoyed the pace today! Chuffed for you 👍

If I lived closer I would peel you a grape and bring it round to celebrate 🍇 🤣

[Instructor57 Graduate in reply to Tinytears60]

Thank you Jane ! 😁

i also spend more time here for the same reasons as you and yes, the run was totally enjoyable , how can that be ?? haha

and yes, it's good to mix things up !

Oooh, i want that peeled grape now 😂

[Tinytears60 Graduate in reply to Instructor57]

It’s so nice to see our progress.... I love to watch all the newbies coming thru and love to drop them a well done! I know how much it meant to me so I’m hoping it makes them feel the same

Sorry but you will have to peel your own grapes 🍇🤣 or better still wait til tonight and enjoy a glass. 🍷

You deserve it 👏👏

[Instructor57 Graduate in reply to Tinytears60]

yes, i may have a little tipple 😬

[ThisGirlNowRuns Graduate]

Fabulous - well done! I really enjoyed following you to 6K the other day - just felt right and like the feeling of running slow and long(er) cos you feel happy and comfortable! I've found that looking ahead to the Magic Plan etc, with the longer distances/times my regular routes suddenly aren't going to be long enough - bit more planning ahead required for me (starting to take over this running :-))

[Instructor57 Graduate in reply to ThisGirlNowRuns]

Thank you for your reply and comments , much appreciated 👍

and yes, i think i need to find other routes , perhaps some trail routes for me instead of the roads .

also looking forward to the magic 10 😊

[Birdlady64 Graduate in reply to Instructor57]

Gotta justify buying those trail shoes somehow 😉

[Instructor57 Graduate in reply to Birdlady64]

Yes, I'm itching to try them out 😁

[MontyMooDog Graduate]

Great running there and a very good pace too.👍😀🏃

[Instructor57 Graduate in reply to MontyMooDog]

Many thanks, it was an enjoyable run 😬👍

[Hidden]

Wow!

Can’t believe what you’ve been and gone and done...60 minutes...

There really is no stop 🛑 in you!!!

Well done Ian ! ⭐️

[Instructor57 Graduate in reply to Hidden]

Haha, thank you !

It was an enjoyable run 😬👍

[9weeks2Run Graduate]

Wow that is fantastic and inspiring. Congratulations Graduate!

[Instructor57 Graduate in reply to 9weeks2Run]

Many thanks ! 😬

I couldn't run 60 seconds at the end of May 😂

[9weeks2Run Graduate in reply to Instructor57]

That is so amazing!

[Instructor57 Graduate in reply to 9weeks2Run]

The program is truly amazing , I also used to hate the thought of running .

Now I'm checking the weather and my diary to see when I can get the next one in 😂

[9weeks2Run Graduate in reply to Instructor57]

That is fantastic!

Yes it really is, I remember the first 90 seconds jog thinking how exhausting and long that was!

[Instructor57 Graduate in reply to 9weeks2Run]

So true ! I thought I was dying 😂