Week 9, Run 3 - DONE!!! 🥳

[ChannelRunner2]

At about 08:40 this morning and two months after I started on 01 August, I finished the third run of the ninth week! 🤩

Aside from resisting the cozy warmth of my bed this morning, I am proud of having learned that I can run 30 minutes without walking breaks, covering about 4.5K! That is something I did not think were possible back in August. And now I've done it! Three times this week, in fact! 🥳 The magic of slow and steady...

My plan is to use October to consolidate. Not sure yet if I'll continue to run with Laura (I am a bit tired of "you and Julie" 😉) or my own selection of music - I am sure I'll be out running three days per week for 30 minutes. Heck, I am looking forward to it!

Thanks to all of you who have cheered me on and support me on here! I'll be staying here to pass that on to others as well!

(Now I am off to see how to claim my graduation badge 😎)

[MissUnderstanding Administrator On a break Graduate]

Absolutely amazing news! Congratulations!!! Really hope you’re doing some serious celebrating. 🥳 🏃‍♀️ 🎉

[ChannelRunner2 Graduate in reply to MissUnderstanding]

Yes, I plan on celebrating! I realized, though, that I'd rather not buy myself a piece of cake (as I would've done in the past...), so I'll see what healthy things I'll find.

I have already bought myself a few new running things: A long-sleeved T and some warmer socks...

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

I think you deserve a break from "Julie"!!!!!!!

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[ChannelRunner2 Graduate in reply to IannodaTruffe]

Thanks so much, IannodaTruffe !

Unfortunately, "Julie" has lodged itself into my ear 🤣 Maybe even more reason to use my own music selection...

[Instructor57 Graduate]

Congratulations on your graduation 😁👍🎉🎉🎉

As I was looking after the September badges I still have the key to the badge chest 😁

So I will pin that on now before handing the keys to Mummycav for October ! 👍

[ChannelRunner2 Graduate in reply to Instructor57]

Thank you, Instructor57 ! I would've waited to get the badge though I am proud now that you already pinned it 😎. Now I feel I've officially graduated!

[OldManRunning Graduate]

Well done you 😀👍

[ChannelRunner2 Graduate in reply to OldManRunning]

Thank you, OldManRunning!

[B_Dlo Graduate]

Well done ChannelRunner2 for completing the programme. I am inspired as I embark on my WK9 runs starting from today.

[ChannelRunner2 Graduate in reply to B_Dlo]

Happy to inspire you, B_Dlo , as I got so much inspiration from those who were a week or so ahead of me! It really helps - and you know you can totally do this!

[B_Dlo Graduate in reply to ChannelRunner2]

People here have been very helpful. Now I can see the finish line

[Running_at50 Graduate]

Well done on completing your c25k! Enjoy the rest of your running journey x

[ChannelRunner2 Graduate in reply to Running_at50]

Thank you, Running_at50 !

[Renar Graduate]

Well done

[ChannelRunner2 Graduate in reply to Renar]

Thank you, Renar !

[Little0ne Graduate]

that’s amazing! Huge congratulations to you ☺️

[ChannelRunner2 Graduate in reply to Little0ne]

Thank you, Little0ne ! This program is indeed quite amazing 😎

[RollingPea Graduate]

Well done ChannelRunner2! It's a great feeling of surprise and achievement isn't it? After graduating 1 month ago, I decided to keep the W9 audio file during my consolidation phase so I had something to fall back on. There are so many different apps to explore for the next steps - it can take a while to get things organised. I made my own playlist and also I play Running music on Spotify, but I did find the familiar W9 track especially helpful for my first couple of ParkRuns - Laura's timed comments are so encouraging and they let you know approximately where you are along an unfamiliar run. As graduates, I think we're allowed to do the warm up walk without earphones in, thereby skipping "you and Julie" 😆

[ChannelRunner2 Graduate in reply to RollingPea]

Thanks, RollingPea ! I did my first post-graduation run this morning with the podcast and it actually felt very nice to have Laura's familiar voice and advice with me. I want to use an app called Interval Timer to pace myself and found the text to voice feature it has horrible! At least for English - at least I can understand Laura 🤣

Yea, "You and Julie" is part of the warm-up walk, so I can easily skip it...

[ChannelRunner2 Graduate in reply to ChannelRunner2]

I just found out Interval Timer uses the phone default language, which is for me German 🤦‍♀️ So, I can use it! It allows me to listen to my choice of music and still gives me pacing information...

[RollingPea Graduate in reply to ChannelRunner2]

That sounds good. I might have a try with Interval timer. At the moment I'm trying out WithU, the free app from ParkRun. It has two mentored 5 km runs, called Easy Run 😅 among the many choices available and you can hook it up to your own music too. I'm only just starting to get the hang of these more sophisticated apps. I think one reason for the success of the C25K program is the glorious simplicity of the MP3 files.

[_bottlegreen]

WeWell done

[ChannelRunner2 Graduate in reply to _bottlegreen]

Thank you, _bottlegreen !