Start of Week 9....chuffed

[Antonio_the_Aussie]

Well, have started the final week of C25K. Saying I'm pleased with myself is an understatement, considering at the start of the program I struggled to do 90 seconds of running. Hopefully on track to hit the 5km mark within 30 min on my final run planned for Friday morning. Oh...as of last week according to BMI, I'm still classed as obese. Happy for any advice from you seasoned runners.

[AlMorr Ambassador Graduate]

Congratulations on almost completing C25K, great time for your 1st run of week 9, there is a good chance that you will have a sub 30 minute 5K on your graduation run on Friday, good luck.

[Antonio_the_Aussie Graduate in reply to AlMorr]

Thanks for that, and that is the plan...provide no injuries stop me.

[AlMorr Ambassador Graduate in reply to Antonio_the_Aussie]

👍 🏃🏾

[PhoenixRise Graduate]

Congratulations for reaching Week 9 and being on target for a sub 30 minute 5K 💪

The generic BMI test is such a dated and flawed method to determine true BMI. It calculates from your height, weight and age but doesn’t take into account muscle mass which is denser than fat. This is why some get disheartened when they don’t see their weight dropping - not realising that their new muscle definition is replacing any weight lost. BMI can’t tell the difference! Someone with a lot of muscle (weight lifters) could be classed as obese from BMI results.

I’m 5’6 and BMI says I’m at the upper range of weight for my age and height but I know it’s my muscle mass adding to the figure.

Opt for measuring your core (in line with belly button) and trusting your clothes and mirror over a BMI result. Or get a true BMI done with skinfold calipers.

Here’s a link to an article which may be of help:

healthline.com/nutrition/wa...

Best of luck for Week 9 and your graduation from C25K 🏃‍♂️

[Antonio_the_Aussie Graduate in reply to PhoenixRise]

Thanks Phoenix. See as i used to do weight lifting back in the day, I don't go by BMI that religiously. And yes....the clothes tell a different story, as well as being able to see the ribs when I stand.

[PhoenixRise Graduate in reply to Antonio_the_Aussie]

Sounds like you’re winning! 💪🏋️‍♂️

[nowster Graduate]

Suggestion: deliberately do W9R2 at a slower pace. That should set you up for breaking the 5km barrier in W9R3.

(Caveat: I did achieve an exact 5km/30mins on my graduation run, but it went a bit wrong in the last couple of minutes, with ankle sprain/shin splint. I spent four weeks on the injury couch as a result.)

[Antonio_the_Aussie Graduate in reply to nowster]

Oh dear. I'm hoping my injury (pulled calf muscle) at the start of week 8 (which kept me out for two weeks) is all I'll get till AFTER I graduate.

[nowster Graduate in reply to Antonio_the_Aussie]

Keep doing calf stretches after runs and on non-run days.

eg. foot-pain-explored.com/calf...