completely “fudged” week 7, run 1: so I... - Couch to 5K

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completely “fudged” week 7, run 1

Donna2023 profile image
26 Replies

so I finnished week 6 on Saturday , I found the 25 minute run super hard , I was exhausted after it and my legs were really painful. They were still a bit on the sore side today , but nothing severe so I went for it !

stopped after 15 minutes ! I’m gutted ! This is the first time I’ve gave up on a run , u don’t know if it was being over tired from the weekend (I ate pretty unhealthy and drank a lot ) or it was a mental block - i just couldn’t push myself

Has this happened to any of you guys ?

and what advice would you give me ?

I was thinking on repeating the run tomorrow or Wednesday then if I cant manage I’ll repeat week 6..

26 Replies
MissUnderstanding profile image

This is well timed- I’m just back from my run all about “breaking through barriers” on the Nike run app. Lots of really helpful chat about how we view “successes and failures”. We all have runs that don’t go the way we want. They don’t define us as runners. They’re great opportunities for learning-we make so much more progress when things are challenging than when they’re easy. I had a particularly memorably awful run where I had to stop when I nearly puked in a bush after eating a cheese pasty too close to going out! Won’t do that again. Honestly, it happens to us all. It’s just another step on the journey to getting where you want to be.

It might help to remember back to when running for 1 minute at a time was a massive achievement. Now you’re taking on 25! Look how far you’ve come. Don’t lose sight of how many barriers you’ve already smashed to get you to this point.

Take a rest day (or a couple) and have another go. Perhaps some walking while your legs are still a bit sore. Keep it extra slow and steady. Think about when you’ll eat, how you’ll stay well hydrated, what you’ll listen to and where you’ll run. Give yourself the best chance to go out and just enjoy taking it step by step and seeing how it goes. You’ve absolutely got it within yourself to do that run. Today it didn’t happen but that doesn’t mean it won’t next time. Really good luck to you. 🏃‍♀️❤️🏃‍♀️

Donna2023 profile image
Donna2023 in reply to MissUnderstanding

Thankyou i really needed to hear that , what nike app do you use ?

Donna2023 profile image
Donna2023 in reply to Donna2023

I downloaded the app xx

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Donna2023

Glad you found it! It’s brilliant for after graduating. It’s cheesy but has loads of great commentary and it’s really helped me view my running positively even when it’s not gone as planned.

Enjoy your rest time. When the run comes around, you’ll be ready for it. 🏃‍♀️

Bobbydazzle profile image
BobbydazzleGraduate in reply to MissUnderstanding

As u start running more u will have ups and downs and downs and downs! The trick is not to worry about it! Maybe just run a little slower next time? U will be amazed how much difference this makes! Trust me u will get there and it really doesn't matter if it takes an extra week! Took me 2 extra weeks and now I run 10k for fun twice a week!!!

Instructor57 profile image

If week 7 run 1 was too much then just repeat week 6 run 3 😂 (Runs for cover) Sorry, couldn't resist .

No, seriously,

You have just had a great reply from MissUnderstanding which says it all really, it happens.

And to not push yourself was no doubt the right thing for you to do today ..

Better to accept it's not happening rather than hurt yourself from pushing too far.

Think of today as a practice run

Definitely don't try again tomorrow!

Have a rest , 1 or 2 days or whatever you need .

What you had eaten and drank could have effected you , who knows , but don't beat yourself up over making what was likely the right decision.

The run will wait , it's not going anywhere , it will be there when you are ready .

Recover first , make sure you are well hydrated then give it another go even slower !

And you'll smash it 😁👍

nowster profile image
nowsterGraduate in reply to Instructor57

You beat me to it! 🤣

Instructor57 profile image
Instructor57Administrator in reply to nowster

The old ones are the best 🤣

Donna2023 profile image

😂😂 that’s a little funny lol . I defo will I’ll give it to Wednesday and see if I’m up for trying again , if not I’ll probably throw a giant temper tantrum in public lol

Instructor57 profile image
Instructor57Administrator in reply to Donna2023

Well at least it made you laugh 😂Oh, and the Nike app is the NRC (Nike run club app)

Once you have graduated you may find it very useful, I have also used it a lot .

You can get guided runs with different coaches like the Couch to 5k but you have many different runs to choose from that can be either distance or time based runs .

And different training plans also .

Can be really motivational 😊

Donna2023 profile image

that’s really handy to know - Thankyou

Oldfloss profile image
OldflossAdministrator in reply to Donna2023

Slow and steady, take the great advice, and you will reach that podium having had fun and injury free! Then so many things to choose from !

WillowandSola profile image

Do it Wednesday, start really slow and call today's run a practise 😃we will all cheer you home

nowster profile image

We don't use the F word here. It's all a learning experience and there's no such thing as a failed run.

Have a rest day (or two) and go for it again, making sure you don't go too fast.

Try a different route. Explore your local area. There are no more intervals from this point on in the programme so you can play around with things.

In the meantime, do some other exercise before your next run. Maybe an easy walk of half an hour or more, just to keep the leg muscles moving?

1970Wolfie profile image

nothing wrong with listening to your body. if you want to walk, walk and the same with stopping. 80℅ of your runs should be easy,.

focus on the positives. you're out and making progress. repeat and learn.

tomorrow's another day. hope you love your next run.

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to 1970Wolfie

Just to add a little explanation to this, 80% easy runs is how more experienced runners and even elite runners might break up their training-80% conversational, easy effort runs and 20% where they push harder. It always amazes me that even someone like Eliud Kipchoge will do the vast majority of his runs at an easy effort! At least that’s something we’ve got in common!

I would go even further and say that for couch to 5k, 100% of the runs should be aiming to be “easy” effort. That means running at a pace where you can speak in full sentences out loud. You don’t need to be pushing your body to go faster than that conversational pace for your best development. It’s still an effort though and might not necessarily always feel that easy, especially mentally! If you’re finding it hard, check your breathing and slow down. The numbers on your watch might change from day to day, or even minute to minute, depending on loads of factors such as terrain, weather, time of day, your mood, what you’ve eaten etc. That’s the great thing about running by effort-you don’t need any fancy tech. Just keep checking in with yourself to make sure you’re maintaining that conversational pace.

Carners1 profile image

Personally, I've found that if I've had a tough run the gremlins start creeping in for the next one. You're already thinking it's going to be hard before you start which does have an effect on your running. When this happens I use the five minute walk to tell myself i can do it and that I've done it before, a good playlist always helps aswell 😁I promise you will do this and you'll probably be on here telling us how it wasn't as bad as you thought it would be!!!

AKC25K profile image

You have to listen to your body and you did so well done !!!

We all have days when we have to switch plan and so celebrate the fact that you are so in tune with your body.

You will be better from it in the long term!!

Take care & stay safe.

Sue0704 profile image

I’m finding that if I run on Monday, Wednesday and Friday and then have the weekend off it’s seems to work. By the time mint comes around again I’m rested and ready to take on the week again. I’m doing my second run of week 9 tomorrow so it’s deffo worked for me. Hope this helps.

Mothmoss profile image

Definitely experienced the horrendous run after overdoing it for the weekend, so that might have been a factor - 15 minutes is still a respectable run 😁.

The best thing I have found is drinking 2 litres of water a day and doing the warm up and warm down on the c25K app - I don't know if you are doing that, but it helps with the heavy, achy leg thing (which the first time around on C25K I got a lot). I'm with redoing the week6 run2 again, just so you are in a positive frame of mind to do the 25 min run. Good luck.🌻

Donna2023 profile image

I’ve gave myself 3 rest days so I’m going to do my run tonight again . I’ll aim for the 25 minutes and if I can’t do it I’ll do a 2 x 15 minute runs with a 3 min walk in between and take it from there .. thanks everyone for the sound advice ! I’ll check in tonight and let you all know if I’ve managed it . I’m really Hoping Monday was a blip 😬🙈

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Donna2023

Fantastic!. A few things that have worked for me to keep me going when I want to walk. Try and notice what it is that’s making you want to walk-is it physical or mental? Ask yourself if you can run with any less effort first-l think slower, lighter on your feet, breathing deeply and under control. See if you can continue to a landmark a little way in the distance, and pick another one when you reach it. Instead of focussing on your body, try and sing along in your head to your music or plan your weekly shop/dream holiday-anything that’s a distraction! It really helps me to acknowledge that I’m tired and finding it tough but that’s ok and it doesn’t mean I have to stop. It’s also worth remembering that the toughest part of any run is usually the start when you’re running through the toxic ten minutes (which sometimes can be a little longer). Just knowing you’ll settle into a rhythm later after running slowly and with patience through those early minutes can really help! Finally, it’s best to try and stick to the timings for the programme-if you did need to take a walk break, try and keep the running time to twenty five minutes total.

Have a great run later! 🏃‍♀️🏃‍♀️🏃‍♀️

Donna2023 profile image

I DONE IT!!!! I took heed of the advice you guys gave me , gave myself an extra rest day , slowed the pace right down and what a difference !!

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Donna2023

This is absolutely fantastic news! Congratulations on that run-it’s so good when you can smash those gremlins. You’ll have that experience to draw upon when you come across a tricky run in the future and you’ll know you can get through. That pace is what to aim for for the rest of your runs. It feels amazing when you find it. Brilliant! ❤️❤️❤️

Donna2023 profile image
Donna2023 in reply to MissUnderstanding

it took me 4 days to try again , I was freaking out thinking I couldn’t do it … it’s so funny how i let one negative run nearly mess up 6 weeks of hard work

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Donna2023

Absolutely! It’s so easy to turn a dodgy run into a really bigger deal, especially you’re new and you’ve had lots of good runs. I’ve found as I’ve got more experienced and had more bad runs, it’s much easier to write it off as one of those days and start the next one afresh. I did a good guided run the other day on a different app (Nike run club-it’s great for after graduation) where the coach was talking about how sometimes runs just suck. There might be a reason you can identify or there might not. Even in runs that suck, there are good things you can celebrate. Most of your runs shouldn’t suck but occasionally you’ll get a duff one. Learning how to cope when it happens is an important part of running. You’ve done brilliantly with getting back out there and trying again. Massive well done 🎉💪🏃‍♀️❤️

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