Hi all, Apologies I haven’t posted much since graduation however I read the majority of posts on C25K and Bridge to 10K., love reading them. I guess I don’t have much of a plan going forward other than to keep running. I usually run 5k twice a week. Slowest time 41 mins, fastest time a tick over 34 mins. An average run is around 37 mins. I’ve run twice a week since graduation in April. I added in 1 fartlek run and did one 2K run at 6 mins per 1k. I managed 1.5k at that pace and blew up. My main goal was exercise to help quit smoking. Now I can run 5k but embarrassingly still smoke.I know I’m the archetypal joke, work colleagues who are runners think I’m crackers. I’m looking for ideas on where to go next. Do I carry on with 5k twice a week and just keep building strength or try ju ju’s magic plan to 10k Only one 5k felt easy enough that I carried on to 6k. I am loving the running and hating the smoking but it has its claws in me deep. Not that I was ever overweight my diet has improved with better hydration and less fast food. Writing this makes me think I need to quit smoking and the ultimate goal for me would be to run 5k in 30 mins. I don’t think quitting would help achieve that on its own. Does building up to 10k make the 5k runs easier for anyone or should I do strength work in the gym. Sorry for rambling on people. Any thoughts would be nice and I am more than happy to take a good rollicking from anyone. Honesty works best for me. Thanks if you’ve got this far.
Where am I heading: Hi all, Apologies I haven’t... - Couch to 5K
Where am I heading
Hi, I am an ex smoker !
But gave them up 24 years ago , wish I'd never started
I just decided new years eve, a month before my 40th that I would stop .
Had my last one just before midnight and not another one since , so , it can be done , and if you do then you will not regret it !
As for the running , what do you want from it ?
Distance , speed , or something else ?
You might find if you can get to 3 runs a week that you will improve your running more , 2 runs will probably maintain your current fitness.
If you are wanting to get to 10k you could follow ju ju"s plan or just do it yourself by maybe doing 3 runs a week .
Say 1 steady paced 5k, 1 shorter run of say 3k but make this a faster run or a Fartlek run , and then 1 longer slower run where you add on no more than 10% of your previous week's total distance.
And yes, once you are regularly running 10k's you will certainly find 5k easier and your times will probably reduce also .
Hope this helps !
It does help instructor57 thank you. What do I want from it. I am unsure right now but running 3 times a week steady, short and slightly longer, strikes a chord thank you.
I used to do that routine while I was working up to 10k then after several 10ks the 5 felt like an easy run .My first 10k felt tough , then again after a few they became comfortable, I followed this pattern of runs up to 14k but unfortunately had a few niggles recently and busy with work so not been running as frequently , I'm hoping to get back into that routine again soon though as now with easing off the runs are feeling tougher again !
Phew! Where to start........
I am / was a smoker and gave up tobacco around 4 years ago and went on to vaping. Lo and behold I ended up with a vape almost permanently in my hand and mouth.
Fast forward to this year and I have a heart attack so I cut out the vaping and moved to nicotine gum. I think this really helped and over the last 7 months breathing has become much easier.
As for running, I find the best pace is the one you enjoy doing. If you find it hard then slow down a touch.
Gradually you will improve speed and endurance. Not forgetting though, there will always be both good and bad runs.
Not every run will be a good run but there will be good in every run.
Phew indeed Alan. I’m sorry to read about your heart attack but perhaps that’s what I needed to read. It’s inspiring that you are still running and I wish you good health. Now only if I could wish myself good health. You’ll be the first to know if I kick the habit. It beggars belief doesn’t it running and smoking , not a lot of point to it. I guess what do I like more running, smoking or illness. The answer is running. Thanks for the post.
Have you read the guide to post C25k running? healthunlocked.com/couchto5...
It might give you some ideas.
I have a stage 4 cancer, but by being as fit as I was through running has helped me cope about as well as possible with the therapies, which are not pleasant. I was told by all involved in my treatment that the fitness and lack of other conditions makes all the difference.
I am still running.
I know several people who stopped smoking overnight when they were told that they would be dead in weeks if they continued.
You don't know what is round the corner............don't take your fitness and health for granted.
Thanks Tim, yes I have read most of the links before but it never gets tired reading them again, they are that good. I’m sorry to hear about your cancer and wish you the best on your recovery. Never a truer word said about not taking your health for granted. Now I need to take these posts on board and decide if I want to get “busy living” or not. Thanks so much for part of your story and advice as always.
While I've no idea what you want from running PlasticUnitedFan , I agree with others who suggest you mix things up a little rather than always running 5k twice a week. Apart from anything else, running varying distances gives you the chance to try varying pace. Also, while you don't have to try for 10k, remember that the Magic Plan isn't 5k or more for every run.
As for smoking, there's no point in my banging on about all the reasons to stop, you know all of those already. You also know very well that nobody is going to tell you to keep on smoking, or say it's a great way to optimise your health and fitness.
So it's just a question of you deciding what you want to do: smoke, or quit. Then get on with it. That might be really difficult, but I'm sure that if you want to stop smoking, you can, either going it alone or with support. And if you don't want to, well you can't.
Thank you Cmoi, so I think my next step is to try the gum as mentioned by Instructor57. I’m going to try again and I may even try to print these replies if acceptable to you guys as a reminder of those willing to offer help and advice. Thank you again
I think you’ve probably answered your own question on smoking PUF - it’s time to quit! It won’t be easy but just think of all that lovely lolly you’ll save that you can spend on new trainers and other ‘essential’ running gear😂! And why not think about ju-ju’s plan? It’ll give you a new interest and if you decide 10k isn’t for you, well you haven’t lost anything have you? Good luck!
Thanks Ogr, I am downloading it today , you guys have helped me make a choice.
I smoked 20+ a day and quit with Allen Carr's Easyway. Listened to the audio frequently to remind myself how great it was to be a non-smoker. Once you get over the physical and mental addiction you can really appreciate the wide-ranging benefits....you don't smell any more, food tastes better, you can laugh without having a coughing fit.... and it'll give your fitness regime a massive boost.
Aerialgazelle like the name. I read his book easyway years ago and quit for 6 years. Since then I’ve tried it again on download. I can’t argue with any of his ideas. Well done for keeping free , I’ll join that club again one day thanks buddy
Whether it's smoking or running, in the end, it comes down to the balance of your personal motivators doesn't it? You'll join the club, as you say, in your own time and in your own way. Similarly, I don't want to move to the 10k programme at the moment despite all the good arguments on this forum to do so! Good luck!
Just to add a little extra to what the others have said. Your continued regular running activity will counteract any weight gains you might have from quitting.
And I can confirm from personal experience that extending your running duration and/or distance will help in making shorter runs easier. Mixing up the types of run helps a lot too.
Thanks Nowster that helps a lot, confirming thoughts inside my noggin. Cheers.
I don't know anyone who regretted giving up smoking.
I know lots of people who wished they had never started.
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