5 years on from starting C25k: I wasn’t sure... - Couch to 5K

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5 years on from starting C25k

Beachcomber66 profile image
Beachcomber66Graduate
71 Replies

I wasn’t sure where to put this post. I spend most of my time on the Marathon forum these days, but as today marks my 5th anniversary of starting couch to 5k at age 66 I thought that it might be an idea to post here where I started out.

The impetus for starting C25k was a spinal injury which took some time to fix. As I was sitting around, getting heavier in the process, I looked for something to get me moving again once the vertebra was fixed. I just happened to notice the C25k blurb and thought “I will give it a go”. I didn’t expect to get very far. Every niggle felt like the end, I wondered whether running was really going to be a sustainable path to fitness. But, I stuck with it, and in time I passed the graduation point (that was in August 2018….I needed physio treatment for a calf injury in week 6). So sticking with it even when we have the inevitable set backs does pay off.

I took a big decision at that point; my concession to age was that I was going to focus on distance rather than pace. So the magic plan on the 10k forum came went, and I moved on from 10k through 10 miles to HM. In that time I learned to run a bit quicker too. But here is the thing, for many of we older runners there is definitely a trade off between limiting pace and avoiding injury. I discussed that with my physio this morning. I have seen quite a bit of physios over the 5 years (not as expensive as people imagine), but a lot less so in the last 12 months. Why?…because much of my long running has been at 7:00/k down to 7:30/k, and I no longer pursue pbs (well…only sometimes…nobody is perfect!)

On my build up to a third HM recently, I used the Nike Run Club HM from the free version of the NRC app. I have picked up loads of little tips which have been a big difference, mainly about pace management, running form (use of arms, head position and getting stride length right), and breathing and drinking in small frequent sips on long runs rather than gulping stuff down quickly. So my latest HM wasn’t my quickest, but it was certainly the most comfortable. My physio picked up a few calf knots I had missed on a sports massage this morning, but my use of the smooth roller and spiky massage ball has improved too….so next to zero hcalf cramps or niggles as I run along.

There are a few tricks of the trade to learn, and lots of people here who will gladly share their experiences, but given the desire to progress, whatever age we are, running might just turn out to be our thing! Many happy runs everyone !!

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Beachcomber66 profile image
Beachcomber66
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71 Replies
Irish-John profile image
Irish-JohnGraduate

Happy Runaversary BC :) And what an encouraging post! 🙂👍🏻👍🏻👍🏻👍🏻👍🏻

Beachcomber66 profile image
Beachcomber66Graduate in reply toIrish-John

Thanks John…hope your come back is on track. 👍

Irish-John profile image
Irish-JohnGraduate in reply toBeachcomber66

Getting there,slow and steady 🙂

Beachcomber66 profile image
Beachcomber66Graduate in reply toIrish-John

I find Al encouraging… may have lots of years left 🙂

Irish-John profile image
Irish-JohnGraduate in reply toBeachcomber66

He is a great guy and Ambassador 🙂👍🏻

Sandie1961 profile image
Sandie1961Graduate

Happy Runniversary BC and here’s to many more years of happy pace running to come (as niggle free as possible) xx

Beachcomber66 profile image
Beachcomber66Graduate in reply toSandie1961

Thanks Sandie. I feel more confident about the quality of my roller/ massage work following today. Pride comes before a fall of course.🙄

SueAppleRun profile image
SueAppleRunGraduate

Happy Runniversary 😃👍 running has so many benefits and you've done so well

Beachcomber66 profile image
Beachcomber66Graduate in reply toSueAppleRun

You will be overtaking me soon Sola. Thank heaven for retirement!

SueAppleRun profile image
SueAppleRunGraduate in reply toBeachcomber66

I doubt it but after 4 years it's good to be able to run

Beachcomber66 profile image
Beachcomber66Graduate in reply toSueAppleRun

I think that you will surprise yourself 🙂

Sax64 profile image
Sax64Graduate

Wow, such progression. Happy runniversary and well done. I'm hoping to graduate sometime next week and I've found it pretty inspiring hearing about all the runners who have gone before me. Many of our tribulations are similar and some quite unique, but we come together on our running journey. Love your comments about pace, something I think most of us wrestle with 🏃‍♀️🙂

Beachcomber66 profile image
Beachcomber66Graduate in reply toSax64

Thanks Sax64. It took a while to get my head around the fact that keeping pace under control can be a good thing. I have had one injury worth the name in 12 months, and that was down to not rolling/ using the massage ball sufficiently post run. Lesson learned!🙂

AlMorr profile image
AlMorrAmbassadorGraduate

Excellent post from you BC66 and congratulations to you on the occasion of your 5th runiversary on starting C25K, well done ✅👍

Beachcomber66 profile image
Beachcomber66Graduate in reply toAlMorr

Hi Al; thanks. You are a great example to us all; you give me hope for an extended running life…aim for our nineties shall we ?

AlMorr profile image
AlMorrAmbassadorGraduate in reply toBeachcomber66

Thanks BC66, nineties, hmmm, well I have heard of some people in their 90's running marathons, not many.

Beachcomber66 profile image
Beachcomber66Graduate in reply toAlMorr

That’s it then; that is our mission !!🙂

AlMorr profile image
AlMorrAmbassadorGraduate in reply toBeachcomber66

👍

Shake-and-run profile image
Shake-and-run

happy runaniveraary BC! Thank you for supporting those of us still trying to find our way.

Beachcomber66 profile image
Beachcomber66Graduate in reply toShake-and-run

You are already a very proficient runner Shakes, especially with your partner in crime, TailChaser alongside! There must be a Shakespeare quote to cover this….if there is you will know it 🙂.

TailChaser profile image
TailChaserGraduate in reply toBeachcomber66

I can hear Shakes going through her quotes book now BC 😁

Oldfloss profile image
OldflossAdministratorGraduate

Hello!

You are welcome here any time at all and especially on your Runniversary!

Congratulations and wishing you many, many more happy, niggle-free runs, now you have discovered the merits and benefits of ...SLOW and STEADY... 🤣🤣🤣🤣

I just could not resist...

Well done my friend xxx

Beachcomber66 profile image
Beachcomber66Graduate in reply toOldfloss

Thank you Floss 😂. Good to have sensible sagacious people around to keep me grounded! I used to be a bit like Toad with a new car!! I am now a devout convert…..maximum number of running days per year is the target! Xxx

Dexy5 profile image
Dexy5Graduate in reply toBeachcomber66

🐌🐌🐌🐌🐌🐌🐌

Beachcomber66 profile image
Beachcomber66Graduate in reply toDexy5

🙂😉🏎️

Dexy5 profile image
Dexy5Graduate in reply toBeachcomber66

🐸

Dexy5 profile image
Dexy5Graduate

Happy Runniversary of your c25k start Beachcomber66 , the great thing is you can celebrate your graduation again in August.

You’ve been so helpful on the forums along the way and a wicked sense of humour thrown in. I remember us doing the magic plan together as the musketeers.. so glad we got to meet you last year too.

Beachcomber66 profile image
Beachcomber66Graduate in reply toDexy5

Meeting up was the cream on top of all the runs Dexy5; what a team 🙂

Sandie1961 profile image
Sandie1961Graduate in reply toBeachcomber66

and so say all of us 😃

TailChaser profile image
TailChaserGraduate

Another 2018 runniversary! Have a great one BC, it’s amazing looking back at it isn’t it? I know physios and all the kit all add up but really it’s worth it. And you’re right, distance over speed is the way to go (as my achilles regularly tells me!).

I was seeing an osteopath and having regular back problems before I started running, and my knees would give way as I walked down the stairs. All the shoes, clothes, regular massages and visits to the physio are a small price to pay for where I could have been now, and anyway, it’s fun finding out about all these things. It would probably have been more expensive not to make a change. And we have all these brilliant fellow runners to share it with and meet up with!

Here’s to many more years BC! 👏👏🥳

Beachcomber66 profile image
Beachcomber66Graduate in reply toTailChaser

Thanks TC; that is it in a nutshell. Where would we be now without running? Answer, in a materially worse place; and I would never have heard about Ernie the woman eating tortoise!

TailChaser profile image
TailChaserGraduate in reply toBeachcomber66

Absolutely!

Ernie’s not that choosy, he’ll eat men as well🤣🤣🤣

Beachcomber66 profile image
Beachcomber66Graduate in reply toTailChaser

At least he is fair 🙂

cheekychipmunks profile image
cheekychipmunksGraduate

The Class of 2018 just keeps on giving, and this time it’s your turn BC! You’ve been through thick and thin, you’ve turned your physio into Saint status, and you’ve kept on going, getting stronger and more sensible with each and every run. Isn’t that right Captain?

I hope we get to meet up again, as it felt like an honour to meet you at the GSR last year. Wasn’t that a hoot? A legend? I do believe you are. 😀

Beachcomber66 profile image
Beachcomber66Graduate in reply tocheekychipmunks

😂 thanks cheeky. I would love to meet everyone again; just too complicated with the Alaska trip to navigate first. I may get to run in Vancouver on the way back though..following in hallowed footsteps.🙂

cheekychipmunks profile image
cheekychipmunksGraduate in reply toBeachcomber66

Enjoy 🇨🇦 🍁❤️

Dendev75 profile image
Dendev75Graduate

This is great to read and the perfect place to post! Very inspiring for beginners and people like me who started the programme later in life and wonder if it’s the right thing for our bodies when we get niggles, strains and for me toe blisters 😢 but it’s the best thing I ever did and it is a huge part of my life that I really enjoy. Look how far you’ve come on your running journey, I’m hoping to get to the 10 mile distance soon but sensibly 😉

Beachcomber66 profile image
Beachcomber66Graduate in reply toDendev75

10 miles is a nice distance Dendev. Regular sips of water or non fizzy sports drink as you go along makes a big difference for any run over 10k. You will get there 🙂.

Dendev75 profile image
Dendev75Graduate in reply toBeachcomber66

thanks for the tip 😉

Orangemini11 profile image
Orangemini11Graduate

Thank you Beachcomber for your super inspiring post and for the great running tips. I’m an older runner coming back from injury. I use a physio too. I like your tip about the slower pace. Thank you and happy running! 😀

Beachcomber66 profile image
Beachcomber66Graduate in reply toOrangemini11

Thanks Orangemill. Good physios are worth their weight in gold, but thankfully less expensive!🙂

BlackCountryLee profile image
BlackCountryLeeGraduate

Very inspirational. Thanks for posting and happy anniversary! 👍🏻😊

Beachcomber66 profile image
Beachcomber66Graduate in reply toBlackCountryLee

I see you are using an NRC plan. They helped me a lot. I do the speed runs too, but all that means is running short distances a bit more quickly than usual. I did do a 28:17 5k a few years ago as part of a mad Park Run streak 4 years ago, but I never push that hard now. Park runs can be a big help too; people love them and I can see why.

BlackCountryLee profile image
BlackCountryLeeGraduate in reply toBeachcomber66

28:17 is a great time. Wow. I’m yet to do a Park run but it’s definitely on the todo list

Beachcomber66 profile image
Beachcomber66Graduate in reply toBlackCountryLee

Park Runs are great in terms of meeting really friendly runners of all ages and ability. They offer a challenge and give you a better idea of your potential. Definitely something to try.👍

Teresa1632 profile image
Teresa1632Graduate

Fantastic post, and encouraging to know that long distance is the way to go. I'm a similar age, started at a similar time, and also run long. We are built for stamina!I've recently been reading about running slow, in heart zone 1 or 2, and it seems to help my speed too. Happy runanniversary, long may it continue! 🏃‍♂️🏃‍♂️💨

Beachcomber66 profile image
Beachcomber66Graduate in reply toTeresa1632

Thanks Teresa. I am loving what I call my Indian Summer!

grumpyoldgirl profile image
grumpyoldgirlGraduate

Happy runniversary BC! You've definitely posted on the right place for me, I'm still on the IC champing at the bit to get restarted (again again!)Your post is a timely reminder that it is not too late, I can take my time and follow Floss' mantra 🐌🐌🐌

Beachcomber66 profile image
Beachcomber66Graduate in reply togrumpyoldgirl

Definitely grumps. You have had lots of set backs but you keep coming back. Floss will keep you straight 🙂. I was once toyed with the idea of a snail T Shirt to explain why I was moving so slowly post one injury. Now I just don’t care and don’t feel the need to explain! 👊💪

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply toBeachcomber66

Being of a similar vintage, you'll remember the "running in please pass" signs people used to put on their car back windows. Worth a reprise for runners? 😏

Beachcomber66 profile image
Beachcomber66Graduate in reply togrumpyoldgirl

That should raise a smile from even the sourest observer; and nobody cares about them. Our daughter bought me a shirt which said something like “ If I collapse please pause my watch and then call an ambulance. 🙂

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply toBeachcomber66

🤣🤣🤣

Gthants profile image
Gthants

This is simply fantastic. I am very nearly 61 and have just today finished run 3 of week 5 - the first time I have run for 20 minutes in one go since I left school. After 3 years of long Covid, slipped disc, shoulder injury, I needed to do something, but that first one minute run was much harder than today's 20 minutes. It is interesting to see how people progress after C25K. Even reaching the end of this seems like a long way away, but running 3k exactly in 20 minutes was massive for me today.

Beachcomber66 profile image
Beachcomber66Graduate in reply toGthants

That was a really good pace Gthants….in fact you may be reprimanded for breaking a C25k speed limit 😂. I hope you enjoy unwrapping the presents running has to give for years to come.

Frizzbomb67 profile image
Frizzbomb67Graduate

Happy Runniversary 🥳 5 years is quite something! I too have learnt to trade speed for distance. I now run deliberately slowly to cover distances. In comparison to others my times may look a bit embarrassing but I don’t care! Running slowly makes the runs more comfortable and much more enjoyable. I’m capable of running much faster than I do but I choose to enjoy the journey 😊. The NRC is full of lots of good advice too. You’ve gotta love a bit of cheesy Coach B. Congratulations and here’s wishing you many more runniversaries!

Beachcomber66 profile image
Beachcomber66Graduate in reply toFrizzbomb67

😂 Hi Frizzbom, thanks. Yes you have to pick out the golden nuggets from the cheesy bits in NRCHM, but they are certainly there to be found. My last HM was really smooth, not even a touch of cramp or muscle stiffness in the immediate aftermath. There is clearly an underlying formula which works…like C25K.

MissUnderstanding profile image
MissUnderstandingAdministratorOn a breakGraduate

Happy Runniversary! 🎉🎉🎉 Such a great post with so much to celebrate! You’re right that we pick up all sorts of tips, tricks and knowledge that we never thought we’d need along the way. It sounds like you’ve settled into a great pattern of sustainable running that allows you to stay injury proof but still enjoy yourself. That’s a great place to be!

I’ve had a similar path-c25k, magic plan, NRC HM plan, niggles, physio, comeback stronger! It’s always lovely to read such encouraging posts from you. Let’s hope the runs continue for a long time yet! ❤️🏃‍♀️💪

Beachcomber66 profile image
Beachcomber66Graduate in reply toMissUnderstanding

Thanks MissU. Of course there are lots of people who, through these forums, helped and inspired me through the early stages too, and that has continued. I am so grateful to all of them.

JonathanP profile image
JonathanPGraduate

Nice to prove that old dogs can learn new tricks, eh BC? Here's to many more years of (more or less) injury-free running!

Beachcomber66 profile image
Beachcomber66Graduate in reply toJonathanP

Thanks JP. No doubt you are still waiting for an appointment or I would have heard the cheer up here! We may have to organise a sit in! 😂

JonathanP profile image
JonathanPGraduate in reply toBeachcomber66

Unfortunately yes but I am now officially on the waiting list with a priority of 'soon' - not sure what the definition of that is though! 😜

Beachcomber66 profile image
Beachcomber66Graduate in reply toJonathanP

Very soon would have sounded better! Keeping fingers crossed for good news soon.🤞🤞🤞🤞🤞🤞

CBDB profile image
CBDBGraduate

just dropping a real quick but deep thanks for this post. It is so inspiring to read. I’m a few years behind with my running legs, so it’s always great to read about runners journeys over several years, and what differences it has made.

Thank you!

Beachcomber66 profile image
Beachcomber66Graduate in reply toCBDB

Hi CBDB, you are not behind, you just started later. There are lots of milestones to celebrate in their own right as you go along..lots of first times for doing different things, like unwrapping presents as you go along. Maybe I have been listening to Coach Bennett too much 😂. Sure it is good to know what lies ahead, but just progressing is a joy too. Happy running 🙂

JetSetWilly profile image
JetSetWillyGraduate

Hi Beachcomber66,What a great story. How inspirational.

I love reading posts like yours because they inspire so many people to go out and give running a try!

What I found really interesting was your choice of getting fit after your high jump!!

Running would have been the last thing on my mind having had a back injury, all that jarring, out of interest who told you it was a good idea!

Its nice when graduates come back to the site and encourage those just starting out. We all had to start somewhere and I could not think of a more supportive group of people.

Just come back from a 10k,er taking in Liverpool cruise terminal, Pierhead and the Albert Dock.

This weekend commerates the 80th Anniversery of the Battle of the Atlantic and HMS Defender and the French Frigate Bretagne are moored at the cruise terminal what a site running past those vessels, I even stopped briefly to shout to the sailors on board welcoming them to Liverpool.

If any one out there has the time to visit Liverpool this bank holiday weekend, do come its going to be fantastic but emotional weekend and I am looking forward to paying my respects to those brave Naval and Merchant seamen who gave there lives so we can enjoy the life of freedom we enjoy now.

If any of you get the chance to come to Liverpool take a run along by the Pier head taking n the Albert Dock and The Cruise Terminal you wont be disappointed.

By the way Beachcomer66 I checked our your profile photo and I think its time you had a haircut!!

Happy Running,

Jet

Beachcomber66 profile image
Beachcomber66Graduate in reply toJetSetWilly

😂 Molly has just had a trim!

My running started 6/7 months after the fracture. It had healed completely by then and has not troubled me since (🤞).

My dad was in the Royal Navy in WW 2. He was only 13 when war broke out. Ended up on a Cruiser on Arctic Convoys then an Aircraft Carrier in the Far East: Atlantic Star, Burma Star and Arctic Star…they deserve respect as you say. 🙂

JetSetWilly profile image
JetSetWillyGraduate in reply toBeachcomber66

Hi Beachcomer66.Thought it approriate to send you a couple of photos from the Battle of the Atlantic commemorations in Liverpool over the weekend. The church is St Nicholas or St Nicks as we affectioately call it.

This is the seamans church almost opposite the Pier Head. You can also see the Battle of the Atlantic flag flying. The 2nd photo is of the new remeberance garden dedicated to those who lost there lives both merchant and navy seamen during the Battle of the Atlantic. Princess Anne was in attendance for the unveiling of the new memorial and gave quite an emtional speech.

Thanks to the likes of your father and mine we can enjoy the freedom we are so lucky to have. WE SHALL REMEMBER THEM

Happy Running

Jet

We Shall Remember Them
JetSetWilly profile image
JetSetWillyGraduate in reply toJetSetWilly

2nd Photo

We Shall Remember Them
Beachcomber66 profile image
Beachcomber66Graduate in reply toJetSetWilly

Thank you so much. Dad rarely talked about his war service, but he was asked to give a talk to school children. One asked whether he frightened. He said that everyone had their job to do, they were all in it together and there was no time for feeling scared. Our armed services are amazing. 👍

Irishprincess profile image
IrishprincessGraduate

Happy Runniversary BC! You’ve certainly been through a few challenges but your persistence and hard work have got you through to this point.

May you have many years of joyful, injury-free running and lots of post-run treats ☕️🧁x

Beachcomber66 profile image
Beachcomber66Graduate in reply toIrishprincess

Thanks IP; we just need you back to full fitness now.👍

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