Week 8 done and dusted

[hoggle1]

Week 8 done and dusted, as I was nowhere near home when Laura said to start the 5 minute warm down I just carried on going until I hit 5km. Just under 40 minutes. Then walked home. Very pleased with myself.

Just to edit to say that this was not intentional. I did not plan my route well and ended up a way away from home when I got to 28 minutes so took the decision to very slowly jog on for an additional 11 minutes I must reiterate very slowly rather than walking. Then I walked for another KM as a warm down.

As the others have said in the comments stick to the plan to avoid injury and plan your routes better than I did today.

[IannodaTruffe Mentor]

So you are not doing C25K then?

You have just breached the 10% rule used by most experienced runners to increase their weekly training load.

We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.

Injury often strikes out of the blue and can stop you for days, weeks or even months.

[hoggle1 Graduate in reply to IannodaTruffe]

I guess you are right I increased by about 15%.

Just to give a bit of a background C25K is as much of a psychological thing for me, I am fairly fit and a big walker often 10K plus a day but have had almost a barrier about running.

Also to be clear, It was not a planned thing to do this I just picked a route that left me a couple of km away from home when i got to 28 minutes just shy of 4km as I went on a lovely flat route mostly downhill for the first few km so i just slowed it right down and carried on for another Km slowly jogging not much faster than my usual walk. Then I walked the last KM or so home.

[IannodaTruffe Mentor in reply to hoggle1]

It is great to not feel limited and to just run, but we take our responsibility to try to help people complete C25K without injury very seriously.

Those who do exceed the plan and end up injured invariably feel very foolish. I have a collection of horror stories from those who regretted doing too much too soon.

Take care.

[hoggle1 Graduate in reply to IannodaTruffe]

Thank you, I agree that was not my intention, I don't plan to leave myself this far away away from home again and will be looking at extending one of my old routes for week 9

[Instructor57 Graduate]

Well done on completing week 8 However , you would be well advised to follow the program to best avoid injury

[hoggle1 Graduate in reply to Instructor57]

Thanks, I do understand that but I think I didn't explain properly what I did and why I did it. I just misjudged my planned route and just didn't want to walk many km home so I slowed right down and jogged slowly to 5km then walked the rest. I was very careful.

[Instructor57 Graduate in reply to hoggle1]

I understood your post

[Skyblueandblack Graduate]

I've just done my W8R3 too. While running until I did 5k didn't enter my mind, I also had a very enjoyable run today.