By Jove I did it (week 9 run 1) and a huge thank you to everyone who have motivated me on here 👊💥

[Scrambled_Legs]

I dug deep and did it. Week 9 run 1 done ✅

Just wanted to thank you all for supporting me as you all definitely helped me in this fabulous group to shake those demons and also help guide me with some tips and tricks too.

I did a few things different:

1) I slowed down. I didn’t think I could be any slower but you were right, I could and I did sloooooow it right down and you were right…I enjoyed the run more and I realise perhaps how fast I was running before and no wonder I felt like I was struggling!

2) I drunk water before and after which also helped me not feel the need to reach for the water mid run. I have been drinking more water today too and I think it helped.

3) I listened to an audio book. This really helped from a change in music that I was finding I was counting down how much longer I had left on the song. This helped to distract me from the time which I was also finding a bit of a killer. I didn’t mind so much about the time. This will help me to shake it up in the future too.

4) I changed my route. I went off piste and did a bit of trail running like I did in my earlier runs. I know it is slightly harder work but I do love the countryside and I tackled a couple of steep hills too (slowly) but I kept a pace and it worked 💪

You have all been fabulous and I’m now excited to see the finish line now that I just couldn’t see before. Roll on being a July graduate and keeping this going and keeping focused on the positives this has given me 😃

Thank you 😘

Ps i may need to treat myself too to a new pair of running trainers too 👟 queue picture 😬

[AlMorr Ambassador Graduate]

Great run and post from you, not long now until you graduate, good luck for your graduation run 🏃🏾

[Scrambled_Legs Graduate in reply to AlMorr]

Thank you AlMorr 😊

[John_W Graduate]

Well just look at that!

BOOM!

That's a great set of learnings there which I hope will stand you in good stead,

Is just shows that in almost all cases, people can solve a lot of these issues simply by slowing down, even when they think they are already going very slowly.

Congratulations - you have now found *THAT* pace. Hold onto it and don't let go, it will serve you well and bring you joy if you look after it.

Thanks for reporting back. Now...

... crack on!

[Scrambled_Legs Graduate in reply to John_W]

Thank you so much and I will hold onto that pace now 😊

[sparky66 Graduate in reply to Scrambled_Legs]

Definitely slow is better..I've now since graduating.. kept to that ..I can now run 10 Miles!!! You may laugh.. and think NEVER.. but.. 🙏

[Instructor57 Graduate]

Great ! I'm so pleased to read this , well done you 😁👍👏👏👏

And yes, I think you deserve AND need some new running shoes 😁

[Scrambled_Legs Graduate in reply to Instructor57]

Thank you so much Instructor57 😁Defo need to reward myself with some new trainers too 🙌😆

[drun]

Well done Scrambled_Legs and I'm glad it all worked out for you. Don't forget to post on the link below for your graduate badge and you'll find out about post C25K running includes consolidation, the NHS 12 week strength and flex plan and the C25K+ podcasts to improve your stamina speed and technique.

Enjoy your running

healthunlocked.com/couchto5...

[Scrambled_Legs Graduate in reply to drun]

Thank you drun - feels like that run is now in my sights … not far to go and thank you for the link too 😊

[sparky66 Graduate]

So very pleased to hear your excitement 🙌 You've been blessed to have been part of our amazing forum, and you've took on board all advice.. of course your succeeding..

It's tough, totally doable, 💥

You're soon to be posting your graduation post 👏👏👏🙏👍

[Scrambled_Legs Graduate in reply to sparky66]

Thank you sparky66 i am so pleased to have reached out to all you fabulous runners as you have all helped to sort me out with your insights and knowledge.

I just read your other comment too about running 10 miles - super impressed 🤩 You’re right…I did think never 😅 but I guess there’s that saying too…never say never 😉

[sparky66 Graduate in reply to Scrambled_Legs]

Never forget.. you are a fabulous runner 🙌

And in the not too distant future you will be there encouraging others 🙂

[Popstess Graduate]

Wooo wooo woop!!!!! 🎉🎉🎉

Huge well done Scrambled_Legs sound like you had a great first run on week 9! I knew you could do it 😁😁

See you on the other side of graduation, we've totally got this!!!!

[Scrambled_Legs Graduate in reply to Popstess]

Thank you Popstess its within our sights 😜 🙌

[newbie-nick Graduate]

Excellent news and a wonderful post. Only 2 runs to go before you graduate.. and then a pressie of new running shoes. I wouldn't want to do my last 2 runs in new shoes, but if they are too uncomfortable then you may have to!!!Yep. slow is the way. Slow and steady. I think I read that only about 10 - 15% of people do the full 5K at W9R3. The 30 mins is so mich more important.

We are all very proud of you and do remember to have a small celebration when you cross the final line.

[Scrambled_Legs Graduate in reply to newbie-nick]

Yes I’m definitely going to run in my old faithfuls still 😂Thank you for your kind words and slowly slowly it is 🙌

[Yellow1965]

great to hear you sounding so positive. Onward to graduation!

[Scrambled_Legs Graduate in reply to Yellow1965]

Not long to go 😅 thank you 😊

[PlasticUnitedFan Graduate]

Congratulations on getting to here. New running shoes and a gait analysis = very wise. How did you find listening to an audiobook? Did the c25k app cut in and make you lose any of the story or does the audiobook pause and pick back up? Looking forward to reading your graduation post- top job

[Scrambled_Legs Graduate in reply to PlasticUnitedFan]

Hi PlasticUnitedFan I have to confess I did like the change with the audiobook. I didn’t think I would as I love love love music however this was starting to work against me.

Yes the book continues in the background rather than stopping. I didn’t find I missed anything obvious. I guess with the longer runs there’s less interaction from the app so that helps too. It may have annoyed me actually on the earlier runs as there’s more speaking involved with the stop/start.

Im looking at getting a gait analysis after this having read on here it’s so important. I’ve never heard of such a thing before this forum 😊

[GoGo_JoJo Graduate]

Well done! Keep it up, almost there! 👍🏻😁

[Scrambled_Legs Graduate in reply to GoGo_JoJo]

Thank you GoGo_JoJo 😃

[Hidden]

This has made me feel proud for you. Absolutely fantastic. It is great that the tips have helped you on your learning and running journey.

I'm delighted for you.

Really really well done.

Nearly there. You know you can do it now.

Go get it.

[Scrambled_Legs Graduate in reply to Hidden]

Thank you Hidden so many thank yous.

So nearly there now 😅🙌🙌 I do now feel it’s within sight 🤓

[Dee2609 Graduate]

Brilliant!! So pleased for you Scrambled_Legs 🤩. Enjoy shopping for shoes! 🏃‍♀️🏃‍♂️🏃🏼

[Scrambled_Legs Graduate in reply to Dee2609]

Thank you 😊 I love shopping for shoes, boots, trainers…etc any excuse 😜

[Dee2609 Graduate in reply to Scrambled_Legs]

Me too and now running has opened up a whole new world of shoes 😆

[Scrambled_Legs Graduate in reply to Dee2609]

I am noticing this too…it’s all the different colours (and styles)…the possibilities are endless 😂

[Frenc Graduate]

Ah well done - I think I know what your graduation treat’s going to be 👟!! 😊😊😊

[Scrambled_Legs Graduate in reply to Frenc]

Thank you Frenc - hehee 🤭 😉

[amisfit Graduate]

I have holes in the toes, aids ventilation. Joking aside though I have large feet so always have a problem with walking boots and trainers. I did this Tuesday. I slowed down about a month ago. I thought it was a form of cheat at first until I was assured it was not. I think it is because I can run a lot quicker but the only way I can sustain it is to slow right down. It has definitely worked.

[Scrambled_Legs Graduate in reply to amisfit]

I’m with you about going slow to sustain the run and something I have now learnt. I’m sure I can walk faster and sometimes it feels like I’m running on the spot even 😂

Re the holy trainers…it’s good to have some ventilation 😉

[amisfit Graduate in reply to Scrambled_Legs]

Yes to walking faster and it was about a month ago now but I was overtaken by a walker at one point so I know what you mean 😀. Indeed it is re: ventilation