Having left more than a day between runs due to work and to rest my knee, I returned to the site of W9R1, it being flat, so as not to test my knee too hard.
It was a slightly faster run but I’m still only managing just over 4km in 30 minutes rather than 5km...
Oh well, it’ll give me something to aim for on consolidation runs! I’m still in awe of the fact that I’m managing 30 minute runs and have made it to Week 9 😂
I’m going to leave it more than one rest day to protect my knee but hope to graduate over the weekend, fingers crossed 🤞😁
Written by
MinnieMoo55
Graduate
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Congratulations on almost completing C25K, don't worry about time, good luck for your graduation run, after that you can do the Stepping stones podcasts with Laura which are pace, speed and stamina, but first concentrate on your graduation run.
Well done I wouldn’t worry if your running on the flat I certainly would too or make sure I was going downhill. Stick with it believe me things improve with consistency. Keep going stay healthy and good luck graduation soon.
I still find running quite a slog, although an increasingly enjoyable one so it’s encouraging to know that consistency after graduation will make it easier.
I guess it’s the same principle as getting from Week 1 - 9 😊
It does get easier as you know you can run for 30 mins. I did a lot of the same route so knew where my five Minute warm up walk ended before the runs started. So would do that then start the app thereby getting an extra 5 mins of Laura giving support and would run the warm up five mins as well. So had 35 mins of Laura then started running the warm down 5 mins as well so then 40 mins of Laura. It took a while to break away from the support from Laura until I found out I got distances and times announced by Strava. I haven’t looked back since. Enjoy your journey.
Well done, you are just one run ahead of me. I am hoping to do W9R2 today. I also only manage just over 4k which I admit is a bit disappointing but hopefully my speed will increase over time.
As this is C25K the 5k bit gets stuck in our minds but actually, just getting the ability to 🏃♀️ for 30 minutes in one go is pretty bloomin’ fantastic!! 🙌🙌
Hello, it did, thanks. Went out at lunchtime yesterday following a new circular route I've come up with. It worked almost perfectly. I have now also done a gait analysis as recommend on here and by a GP and found that my left foot is not coming down straight but leaning inwards... so I have brand new (not cheap) shoes compensation for that, ready for my graduation run next week!
I had my gait done around W5 and it was so interesting when I saw the before and after photos of how I was running in my old shoes and how I ran in the new ones. My foot landed much straighter and there wasn’t a roll unlike my old trainers, which I’d thought were pretty good... how wrong you can be!
Yup, mine were expensive too but I hope it will spur me on to keep running 🏃♀️
Good luck for next week and your final run, I’ll watch out for you getting over the finishing line 😊🏁
Thank you... I’m still a bit wary of them, well the right one to be precise. I really need to look at the exercises suggested. It’s not that it hurts it just niggles, unlike the other one which is working like a dream! 😊
As you show as a graduate, have you gone back a bit?
Good luck for the last runs... it feels as though there’s a heap of us all due to finish around the same time 🏁
Yes I graduated at the end of June but then had a calf strain. It took about 8 weeks to heal up, so I started again. I have had one or two calf niggles since but I started doing strengthening exercises which seem to help and I try to give a bit longer between runs if I can. Today's run was a tough course but my legs felt fine. I have planned my next run for Monday.
Well, I’ll take a leaf out of your book and rest up a bit more once R3 is outa the way and get doing the strengthening exercises. I live in a 3 storey townhouse so just going up and down the stairs should help a bit! 😂
Good luck for Monday and enjoy it... you’ve definitely earned your stripes!
I think running for 30 mins is good going never mind 5km . Most don’t run 5 and I certainly didn’t 🤷🏼♀️ . Think it was around 3.8 , then it slowly creeps up on consolidation runs . I may never do a 5km in 30 mins , who knows , it’s not one of my main goals. Maybe running a little longer and building the stamina for me , I find it a hard slog still too 😂🏃🏻♀️🏃🏻♀️
I’m hoping for the grad run 🏃♀️ at some point over the weekend 😊
I’m definitely of the same view that running for 30 minutes is a goal in itself and the rest can come later, or not! 😁
It would be great to feel 30 minutes is a breeze, which hopefully it will, after all I was super smiling when I was able to run 8 minutes and now that feels easy! 😃
Wow! Like you I have only one run left to do. Been injured for 4 weeks and just done W9R2 today. I don’t think it matters that how many km we run as long as we complete the programme.
I’m sure on the consolidation runs we will get to running 5k.
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W9R1 - almost there! 
W9r2!! Almost there?!
Almost there but my knee is not happy now
Almost there 
W9R2 - planning ahead...
