Wk 3 run 3 - maybe I’m overdoing it ….🧐

[Runforthedress]

hi all, most of my runs have felt great but this morning I feel sooo tired afterwards. There is a small hill on my route which I sometimes put in but today was really tough and I fall into the trap of really pushing myself for the last minute (which gives me a little high) but on reflection I do get very out of breath and now week 4 is looming I’m not sure I’m ready. Is this crisis of confidence usual? I guess I’m making the rookies mistake of going to fast ….? 🤦🏼‍♀️

[nowster Graduate]

My regular route in C25K had the first half uphill and the second half mostly downhill. Except for the final 100 yards, which was the tiniest slope upwards but during C25K felt like climbing a mountain. (See the graph attached. Ignore anything before 5 and after 25. Those were the warm-up and cool-down walks.)

And I was going too fast too.

You must slow down if you can. Week 4 has a fair bit more running time in it. You will need to keep the speed down to make it possible.

Graph of height versus time in my W3R3 run

[Runforthedress Graduate in reply to nowster]

Ok thanks 😊 👍🏻

[Instructor57 Graduate]

Well done completing week 3 .Remember your best development will come from running at a conversational pace .

So you should be able to speak full sentences whilst running without gasping for breath .

If not, it's too fast .

[Runforthedress Graduate in reply to Instructor57]

Thank you. Told. I’ll give myself a break mentally and slow it right down. I do t want to injure myself 👍🏻

[John_W Graduate]

"I fall into the trap of really pushing myself for the last minute"

Do not think you have to push yourself. 'No pain, no pain' is your mantra.

There is a time and place for 'pushing yourself' - C25K is not that time or place.

Simple advice: don't.

"I do get very out of breath"

If **ever** you're out of breath during C25K, you are going too fast. Slow down.

"Is this crisis of confidence usual?"

No. It's not a crisis and nothing to do with confidence. This is all to do with your perception of what you think you should be doing versus what you should actually be doing. Slow down - it's an issue of ego and pacing.

"I’m making the rookies mistake of going to fast ….?"

Yes. Completely this.

Slow down and everything will fall into place.

TIP: think about a pace which means that when you finish the final running segment, you feel like you could easily carry on if you had to. That is YOUR pace.

[Runforthedress Graduate in reply to John_W]

Thank you that is very re-assuring and I will re-assess my expectations by just doing it as the course says. I may repeat this week at a slower pace so I’m ready for week 4. Is that a good idea?

[John_W Graduate in reply to Runforthedress]

No need to repeat. You completed W3 fine, albeit out of breath - you're now ready for W4. Enjoy.

But take it easy.

[MissUnderstanding Administrator On a break Graduate]

I didn’t nail running at a conversational pace until after graduating. It’s really worth putting in the effort to run slowly early on because it’ll make all your runs nicer to do and it’s much better for your development (as already explained). Now I’ve been running a while, I’m absolutely loving doing some speed work but most of my runs are at that slower, easy pace. Every run has a purpose and all those c25k runs are building up your fitness and stamina, and that’s best at the slower pace.

Sometimes you just have a run that feels tough and leaves you knackered for no discernible reason. It happens to everyone. It’s most certainly happened to me! Don’t let it knock your confidence. Just give yourself the best chance of success next time by making sure you recover well. Good sleep, good hydration, plan to go more slowly than you think you should and be ready to take extra rest days if you need to. It sounds like you’re doing brilliantly and there’s no reason to think that won’t be able to complete your next run. Really good luck to you.

[Runforthedress Graduate in reply to MissUnderstanding]

Thank you so much that really helps

[nowster Graduate in reply to MissUnderstanding]

For me, that run was W4 R3. It was a horrible day for running. We'd had torrential rain most of the day and I was running in the hot, humid, drizzly gap between two downpours.

[MissUnderstanding Administrator On a break Graduate in reply to nowster]

I had a run exactly like that on Monday. Longest fifteen minutes ever. Hideous.

I had quite a few runs during c25k that were duffers. One memorable one involved laces constantly coming undone, flies going in my mouth, earphones falling out, getting stung by stinging nettles after leaping into a hedge to avoid a tractor and it hammering down unexpectedly halfway through. I’ve definitely learned that not every run will feel great but they’re all good for me in one way another. I have since learnt how to tie my shoe laces properly!!!

[Runforthedress Graduate in reply to MissUnderstanding]

Love this response it’s cheered me up 🤣 thanks 😊

[M0use Graduate]

Well done on week 3 👏 I would say if you're out of breath slow down. Most of the struggles I had we're caused by trying to go too fast, once you go slow enough you'll be surprised at how long you can keep going. Just take it slow and steady and I'm sure you'll get there 😊🏃‍♀️🐌

[Runforthedress Graduate]

Thanks for the advice and I appreciate no-one is judgemental you’re all so supportive 😊

[Teacher23]

I run with some work colleagues who like to go faster than me. Im never gonna be fast but i can do the distance. If youre deeling puffed out just slow right down. Speedis something you can perfect later on. Just my opinion!

[Nikeygirl Graduate]

Hi Runforthedress...I think we just have to listen to our bodies. Some days we are more tired than others and exercise can be a struggle...

Don't beat yourself up over it. You're doing really well to have continued with it. Congratulations for getting this far...

Good Luck with week 4...

[Runforthedress Graduate in reply to Nikeygirl]

Thank you 🙏🏻

[Nikeygirl Graduate in reply to Runforthedress]

There are some days I run slower than others...Do you do any other forms of exercise? I've recently started yoga over the Summer.

I couldn't have completed the Couch to 5k if I wasn't on hrt. My joints are feeling much better and I have higher energy levels...

[Runforthedress Graduate in reply to Nikeygirl]

No just running and walking my dog and I am on a healthy dose of HRT! I think my head can seriously mess with me as I have a tendency to overthink and push myself. Luckily with all the fabulous support on here I’ve got my head around Wk 4 run 1 and I’m ready for it albeit at a much reduced pace 👍🏻.

[Nikeygirl Graduate in reply to Runforthedress]

I'm on a high dosage of hrt aswell...You're probably fitter than you think...If I miss a few 30 min runs o go back to 20-25 mins...usually I'm ok now to just do 30 mins

[Bobbydazzle Graduate]

Well done on your running so far! As everyone says it's better to run slowly to begin with and just run for the length of time! Speed will come naturally later and u have much less chance of injury so u will enjoy the running more! Especially when u get to the longer runs! Good luck

[Swimming24 Graduate]

All the advice about slow conversational pace is what has allowed me to complete week5 without any injuries or issues. Take it steady there is no rush .

[Oldfloss Administrator Graduate]

Such early days.. relax and just let the runs evolve. Slow and steady is the mantra... stick with that and you will be amazed where it takes you to...very well done!

[Runforthedress Graduate in reply to Oldfloss]

Great support thank you Oldfloss 🤗