W3R3 Complete. Speed issue.: Hi all, Did W3R... - Couch to 5K

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W3R3 Complete. Speed issue.

Mikey-Lowestoft profile image
β€’29 Replies

Hi all,

Did W3R3 last night, and I I found it fairly tough, but doable.

It has felt tougher on each run in W3. On checking my stats it seems I keep upping my speed, even though I am conscious of it to keep my heartbeat down. Being tall (6'4) I have a naturally big stride, even when walking. Trying to do small short jogging steps and trying to hit mid foot feels unnatural to me. :D so looking at W4, 3/5/3/5 seems daunting..... lol.

A question for those that use a watch do you record your time from the very start, from the 5min warmup walk. Or from the start of the first run sequence? I have been recording everything, not sure if that's the proper way or if it even matters :)

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Mikey-Lowestoft profile image
Mikey-Lowestoft
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29 Replies
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Oldfloss profile image
OldflossAdministratorGraduate

Firstly..well done you! Now..you are tall, so trying to alter your steps is not the way to go.

You run in the way which feels comfortable and right for you...

If you are finding it tough...then yes, you are moving too fast.

Find a hill...! That could help you slow down.. :)

I used to use a hill start to keep me from shooting off like a horse from the gates!

Walk intervals brisk, brisk but not fast ..a steady 1233 beat in your head as you run?

Record as you will...I usually just record the runs, but have recorded all occasionally to see how fast I walk!

You are doing this for you.. so you choose:)

Try to relax and find a slow, steady pace which is your own.. even some specific running music apps could help too.

I love ABBA...and I know the tracks I use to help with hills or a long run...

Chiquitita and I can run for miles and miles..

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toOldfloss

Hi Oldfloss,

Thanks.

Not many big hills in Lowestoft 😁

I feel like I could possibly continue with how I have been going, without going any faster or trying to slow a bit . For 5 minutes though I don't know. My only aches I get atm are my top front leg muscles.

I did attempt this last year, but I naturally land on my heel and I got shin splints so gave up. Another video on here suggested landing on a flatter foot. So I have been trying to do that.

Also trying to get a breathing rhythm going is not easy. You mentioned 1234 which I was actually using last night, 12 in 34 out, on all four steps, but I start to panic breath when it gets too hard lol.

Ire have to do some music next run, I had been doing it in silence, apart from Laura on the app. I think some motivational EDM music might help :)

Oldfloss profile image
OldflossAdministratorGraduateβ€’ in reply toMikey-Lowestoft

Okay...well... pop across to the Strength and Flex forum ..some great exercise suggestions there for all of your running body ..core strength work particularly useful.

But, changing running style can be tricky...Rounding your ankles , aiming for mid strike trying to land lightly ..I call it kissing the ground with your feet...could help?

We never think about these things when we start this, but you will find your happy pace, I feel sure .

As some one said to me, when I began in 2015...no-one said it would be easy, but it will be so, worth it!

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toOldfloss

Thanks, I have now joined that forum and found a link to this nhs.uk/live-well/exercise/1... I didnt even know about S&F so I'm a bit behind missing 3 weeks. I're give it a good read and get working on it.

Thanks again. πŸ˜€

Beach_runner profile image
Beach_runnerGraduateβ€’ in reply toMikey-Lowestoft

You could always run up and down the scores if you want some hills! πŸ™‚

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toBeach_runner

Oh yeah I forgot about them. But I'm near colville Road, so would have to drive there πŸ˜†. Anyway I thought they were haunted. 🀣🀣

Beach_runner profile image
Beach_runnerGraduateβ€’ in reply toMikey-Lowestoft

I reckon once you've graduated Colville Road to the scores and back again would be a nice run! The ghosts will just make you run a bit faster, although probably some of the locals may do that also πŸ˜‚

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toBeach_runner

Yeah it would be. I should think most of the North Denes/South beach runs are nice to do. BUT atm I am quite content running round the block, which is roughly 1km laps. 😁

I suppose I wont have my wallet on me when I run, so will feel a bit better if I do go North side. πŸ˜€

GoGo_JoJo profile image
GoGo_JoJoGraduate

During c25k I recorded start to finish across the whole session. After c25k I just record from start of actual run.

Music is great to help you keep to a specific pace.

Although you are showing a faster pace your Relative Effort is showing lower, so something must have been easier...

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toGoGo_JoJo

Hi Jojo,

The last run seqment in W1R1, I thought I was going to collapse. My breathing was all over the place and with struggling I was leaning forward etc. My breathing now is still not perfect, but I run more upright and try to hit a slower breathing rhythm. I have lost about 4.5kgs since I started (combined with trying to eat better), so perhaps RE is due to a combination of things? W4R1 tonight, will see how that goes lol.

drun profile image
drun

Welcome to the forum Mikey-Lowestoft I only record my running time not the warm up and cool down, though, I wouldn't get too hung up on the stats at this stage.

This is essential reading for anyone starting C25K or returning after a break and includes hydration, reducing impact, stretching after a run and strengthening exercises all of which will help.

Enjoy your journey

healthunlocked.com/couchto5...

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply todrun

Thanks Drun. I think I will continue to record everything, and then just runs after W9, whenever I get there lol.Yes that link I have looked at, so much to read and digest and think about. The chap on the race track shows about foot strike, which I mentioned above, trying to land flatter, rather than how I used to heel strike to reduce injury.

drun profile image
drunβ€’ in reply toMikey-Lowestoft

as you run your technique will improve, keep it up.πŸ‘

Hi Mike

Like you I found it very difficult to find my pace / slow down and didn't really figure it out until around week 7.

It is easier to do I found when you run continually for longer periods.

I think what changed it for me was when I started monitoring my heart rate as opposed to speed / time.

It also had a massive effect on my enjoyment. As I wasn't gasping for air I could actually enjoy the sights and sounds at a comfortable pace.

Good luck on your journey πŸ‘

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply to

Hey Alan.Yes I can see some sense in that, probably harder to get into a groove early on stopping and started so quickly.

On W3R3 I did the last run on the app, but after the 3min cool down walk, I ran again. Then my watch said HB185 so I stopped lol.

My HB is deff getting a lower avg than when I started (might be how I've changed how I run), which in turn does make the run, although still hard, more manageable.

Heartbeat
GoGo_JoJo profile image
GoGo_JoJoGraduateβ€’ in reply toMikey-Lowestoft

Don't watch your supposed HB whilst running!!🀣 Pay attention to your body instead. If you're breathing hard, that's OK unless it's TOO hard in which case back off. If you experience pain in your chest at any point stop. If I paid attention to what my watch said I'd never make it up the hills 🀣

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toGoGo_JoJo

No I only see this stuff when I get home when it uploads to phone. 😁

newbie-nick profile image
newbie-nickGraduate

Firstly, well done on your running, and I wish I was doing your diatdnces! Now, my suggestion is incredibly simple. Leave ALL your tech at home and only use a watch to checking times running and walking. Getting hung-up on stats etc is not what running is about. Being out there without a care in the world is so much more important.Please, ditch the tech [even if just for a few runs to see how it goes] and concentrate on the TIME spent running and not your distance/cadence/stride length etc.

Try it and see how it goes... you may hate being away from tech, but it is very good for us at times not to be monitored and 'told' what to do by some machine.

Whatever you do, please do let us know and have a great summer of running.

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply tonewbie-nick

Hi Nick,

Thanks. I've got a feeling the next 1, 2 or 3 weeks I will be repeating the weeks on the app.So I might give that a try, guess it could feel quite liberating πŸ˜€. I don't check my watch during the run anyway (although I have a audio HB update every minute), I only look at things when I'm home and its uploaded. Some of the stats I have no idea what they mean anyway🀣

I will certainly update how things go. The friendly support and help on here is really nice to read. Encouragement to keep going really helps more than some perhaps realise.

GoGo_JoJo profile image
GoGo_JoJoGraduateβ€’ in reply toMikey-Lowestoft

Def turn off that audio! These things are nowhere near accurate enough, and you don't really know at this stage what your max HR is (unless you've done a lab stress test?) So it's nonsense anyway πŸ‘πŸ»πŸ˜‰

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toGoGo_JoJo

Will do. There's no white coats on this c25k journey. I're be cranking up the music on tonights run. 🀘🎢🀘

Maddee_6333 profile image
Maddee_6333Graduate

Everything during C25K.Only runs themselves, once I’ve finished it.

I’m only 5’5” and currently practicing taking shorter steps for my brisk walks in preparation for trying my hand (feet?) at β€˜jeffing’; it is hard, but keep at it.

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toMaddee_6333

Jeffing.. another word to google on my c25k adventure. πŸ˜ƒ

Maddee_6333 profile image
Maddee_6333Graduateβ€’ in reply toMikey-Lowestoft

Basically intentionally run/walking in short intervals, rather than waiting till you need a walk break to have one.

Post-Op-Jogger profile image
Post-Op-JoggerGraduate

Well done for getting to wk4. I wouldn't worry about speed until finishing C25K. I'm certainly not going to. It's about teaching your body to run for half-an hour - you're just giving yourself more to worry about. Slow down and enjoy it and you're more likely to stick with it.

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply toPost-Op-Jogger

Thankyou. Yes I have a habit of over thinking things sometimes. πŸ˜ƒ

nowster profile image
nowsterGraduate

I've recorded everything, and I continue to record everything even now.

Have you seen these two videos?

youtube.com/watch?v=9L2b2kh...

youtube.com/watch?v=kQ5wQ5N...

PS. I'm long in the leg too and I also find it hard to slow down, especially on short runs.

Mikey-Lowestoft profile image
Mikey-Lowestoftβ€’ in reply tonowster

Thanks mate. Seen the top one but not bottom. πŸ‘πŸ‘πŸ‘

Sophiant profile image
Sophiant

Last time I did part of the c25k I remember reading lots of advise to slow down, to the point that you can talk when running. I used to tell the dog it's time to run again, just so I didn't feel crazy talking to myself 🀣. The above videos helped too.

I record everything and that made me realise there was little difference in speed between my brisk walk and running/jogging slow enough to talk. The best nugget of information read here was that "running is having both legs off the ground". Speed doesn't matter.

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