Week 7 R3

[Bill_Carson]

After the euphoria of R1 on Monday night R3 tonight was the hardest one yet! Don't know why as I do the same route every time. The only thing I can think of is R1 is always on a Monday after having 2 days rest from running on Friday but R2 and 3 only have a days rest in between. Even had early weeks thoughts of "I don't know how I'm going to run an extra 5 minutes to complete C25k". I will do it but it felt like it was getting tougher this week, I don't know...

[AlMorr Ambassador Graduate]

You are doing very well indeed Bill, congratulations, slow and steady is the mantra slogan here on C25K, perhaps you were running a little too fast or not hydrated enough, the 3 runs of week 8 are only 3 minutes longer than run 3 of week 6 and the 3 runs of week 7, run those 3/28 minute runs of week 8 a little slower than you did today, good luck, not long now until you graduate.

[Bill_Carson in reply to AlMorr]

Thanks Al. I think you're right, I checked my Fitbit and it said I was running faster than R2 so I need to slow it right back for the next 2 weeks because I want to graduate and enjoy it at the same time otherwise I'm worried that it'll put me off after graduation, especially with Christmas coming up!

[Roxdog Graduate]

Those later runs in the programme can feel a bit tough sometimes because you're still getting used to those continuous periods of running. Well done for getting to the end of week 7!You say you do the same route. Maybe now is the time to vary your route? Sometimes a change of scene is helpful! In my experience it helped to mix up the routes a bit later on in the programme. Good luck.

[Bill_Carson in reply to Roxdog]

Cheers Roxdog 👍. I like sticking to the same route so I know what to expect and when. Maybe once I've graduated (fingers crossed) I'll try different routes then 😊

[IannodaTruffe Mentor]

You pushed through and did it.This FAQ post about run preparation healthunlocked.com/couchto5... might give you food for thought.

The longer runs become more of a mental challenge. You may find distraction helpful, so that the last things you think about are time and the physicality of running. If music doesn't do it, try podcasts or audiobooks. I used to give myself a running commentary on everything that I could see, hear, feel and smell as I ran, in full florid sentences.

[Bill_Carson in reply to IannodaTruffe]

Cheers buddy. Just looked at the post and seen they' there are other links from it so I'll have a good read of them 👍

[Janec1956 Graduate]

Hi Bill You should be mighty proud of yourself. A few short weeks ago we were running for just 1 minute (I know how that felt, darned hard!!) now look at us, so close to completing the programme 😁. You're prepared, believe me! I've just finished W8R2, 28 minutes, something I never thought would happen, and it was even better than R1. you've got this Mr Carson, you've got this. You're a 🏃‍♂️ 🏃‍♂️ 🏃‍♂️. All the very best for your next run.

[Bill_Carson in reply to Janec1956]

Hi Jane. Thanks for your reply. I will do it and graduate I know I will, I'm determined now, I've come too far! Well done you on getting to R2 of week 8, you're nearly there Jane! 🙌

[Instructor57 Graduate]

Well done on completing week 7 👍Onto the penultimate week !

It can be tough getting used to the continuous runs at first, it does take time!

Are you listening to music ?

I never used to listen to anything up to week 6 run 3

Then on my first 25 minute run I started using music .

It certainly helped me .

Now I either use music , or coach guided runs and now sometimes a podcast .

All of which can distract you from the running time !

The other important thing of course is your pace at this stage .

You would perhaps be surprised how just a slight reduction in pace can make your run feel so much more comfortable!

Remember also to stay well hydrated !

[Bill_Carson in reply to Instructor57]

Cheers buddy. Yeah I listen to music, I did it without once when my phone was playing up and I hated it, listening to my breathing and my feet thudding the pavement so music helps. Like I mentioned in a previous post I think I was running faster last night so I need to slow it down especially as I'll be running for longer then next 2 weeks.

[Ian5K Graduate]

You’re right, Bill. Also, you’ve probably had a full week at work on top of it.

You could run on a Saturday instead of the Friday, or on a Sunday, Tuesday and Friday. Either way will give you the 2 rest days before the end of week run, and this may help. The rest days are as important as the run days, it’s the time we need to recover from the previous workout.

But, week 7 done! Well done! 🙂

[Bill_Carson in reply to Ian5K]

Cheers Ian. I like to have the weekend off from running as, unfortunately, I like to have a few drinks. I know it's probably not helping but hey ho! But Sunday, Tuesday and Friday runs sound good...

[njd967 Graduate]

Yes but you still achieved your goal of 25 mins running Bill so well done and on to W8……

[Bill_Carson in reply to njd967]

Cheers pal. Let's carry on keeping on!