Week 7 hard work

[SlowRun17]

So, as is my way, I've done week 7 three times.

That is, except I missed one run when I had a pain start under my left heel after I finished a session. The pain still comes back if I spend to long sitting and sometimes it's there in the morning when I get up. Strange thing is that it disappears when I get moving so I've decided to carry on regardless.

The other thing I've noticed is that in the first 5 minutes or so of jogging I feel quite uncoordinated and struggle to get to a consistent pace. I think it's all down to taking a time to warm up.

Overall, I have found week 7 hard with all the runs being continuous long runs. My legs get tired and by the end I am breathing quite hard. My pace is also quite slow. Something like 1K in 10 minutes.

Nevertheless, it's time to move up to week 8 if I want to get this done by Christmas and I am looking forward to adding those extra 3 minutes. I want to be doing consolidation runs in the New Year.

Best wishes to you all

[Buddhagal Graduate]

Hi there.. firstly well done for getting to week 7 and the longer runs👏👏, regardless of how many times you've ran it. I think you may be running too fast....lots of us think we're really slow, have you seen the Japanese running video on YouTube? Puts it into perspective. Apparently the first 10 mins or so of a run are known as the "Toxic 10"...your lungs/ heart/muscles etc are adapting to the stresses we're putting on them..seems like lots of people experience this. Also really sounds to me like you're putting pressure on yourself....I abandoned the stats/pace/distance etc and my runs are so much more comfortable and enjoyable now. Forget the stats maybe...we've got plenty of time to up the ante once we get past W9. You're not slow...who are you competing against? I can't suggest anything re your foot pain....I've no medical knowledge..perhaps get it checked out? Finally...have you read all the links re FAQ POST........HOW TO RUN C25K...great advice on all aspects of C25k. Take it easy, especially on yourself. Good luck. All the best. 😁🏃‍♀️🙋

[SlowRun17 Graduate in reply to Buddhagal]

Hi Buddhagal (nice name !), thank you so much for taking the time to respond and especially the tip on abandoning the stats. I think I need to concentrate harder on staying slow !

Best wishes.

[Buddhagal Graduate in reply to SlowRun17]

Hi....running too fast seems to be the downfall of many... especially when starting the programme..me included. Good luck with your next run..take it easy..and steady. youre doing great, honestly...👍🏃‍♀️🙋

[IannodaTruffe Mentor]

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

You may also benefit from heeldrops while standing on a step, to stretch your Achilles.

As far as pace is concerned, only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....

Graduation requirements are that you complete three thirty minute runs, regardless of distance.

[SlowRun17 Graduate in reply to IannodaTruffe]

Hi IannodaTruffe, thank you very much for the advice on stretching.

The heeldrops sound good as I do have quite tight carves.

Best wishes.

[Rennur Graduate]

I like to convert it to metres per minute.

It is a bit easier to increase that by 1 or 2m per minute, if you want.

Alternatively you can take Buddhagal's advice and just ignore distance.

You need to find what works for you and keep on until the end.

BTW 100m per minute is fine. It's quicker than sitting on the couch!

[SlowRun17 Graduate in reply to Rennur]

Hi Rennur, thanks for this tip. It is a great idea and something I never thought of before.

As you say, 100m per minute is far more understandable than 1k in 10 minutes.

Cheers !

[Rennur Graduate in reply to SlowRun17]

It might work for you, but it breaks it down into bite size chunks.