Graduates’ Club: Week 4 run 3 rerun

[MissUnderstanding]

Inspired by you lovely runners, I decided to join in the Graduates’ Club challenge run…”rerun your favourite Couch to 5k run”. Initially, I was thinking of week 5 run 3, but since I often run for 20 minutes now (pretty much every single week!), I wanted something different. I remember being so impressed with myself for being able to to run for five minutes so week 4 was the winner. I first did it in January last year!

Lots of things are the same and lots different. The same? The weather! It’s raining today. Same leggings (literally the same pair). Same route. Same coach (lovely Denise). Same excitement about going out for a run. Same highly technical sandwich bag to keep my phone dry.

What’s different? I wore through my trainers and have shiny new ones. My headphones got upgraded for bone conducting ones so I can hear traffic better. I had a key cut so I only need to take a door key instead of my whole bunch. I don’t wear a waterproof any more. Much more serious warm up (thanks to an injury). The biggest things that’s different? Confidence! I absolutely know I can do this.

I’m out of practice at using the app and I forget the five minute walk is included. That means when I start the podcast, I’ve got another five minute warm up walk. That’s fine-I’m enjoying thinking back over how much has changed. The rain is coming down pretty hard and I’m glad I went for a long sleeved t-shirt. It’s nice to spot a few soggy birds singing. I think about what I’m going to track, if anything. This is a big change. Back in couch to 5k days, I was writing down my pace for every km and trying to get faster every time. I wish I hadn’t done that-there was no need. Now, for chilled pace runs I either have my pulse or the time displayed. I decide to track my distance covered over the run sections so I can add it to my half marathon training plan weekly total.

The first run section (three minutes) starts and I expect it to be super easy. It isn’t! I’ve forgotten that although this is a couch to 5k run, it starts the same way as all the others with a toxic ten. I take it slowly and enjoy bounding through the puddles. It’s so nice thinking “three minutes is nothing” because I’ve run so much more now. That’s a lovely feeling. Sure enough, the first run is over quickly. The ninety seconds walk feels nice and I work out that the next five will take me almost out of the toxic ten. This route is all uphill on the way out and downhill on the way back so I keep the steady pace. I start running again and hit my stride just as Denise announces that five minutes is over!

There’s a two and a half minute walking break and I try to work out how much further than the bell I need to go to allow for going a bit faster on the way back because I’m warmed up and it’s downhill. I decide to keep walking away until the next three minute section starts. I don’t know whether it’s psychological or downhill, but as soon as I turn for home, everything suddenly feels much more comfortable. I really enjoy the feeling and I get a nod from a dog walker. One final walk break where I squeeze myself against a hedge to let a car pass. At least I’m already wet so I can’t get much wetter!

I realise quickly that I’ve turned too soon and my five minute run takes me past my starting point and down a steep path. Not too muddy yet. I’m sad to finish having enjoyed the run. Home for a really good stretch.

This was such a nice exercise to do. I’ve finally shaken off my obsession with pace on runs which don’t need it. What a long run looks like has changed massively. I can finally run at a conversational pace properly and I wish I’d paid attention to the “slow” signs on my route earlier! Denise was still proud of me and this time I noticed her telling mw to check out the forum linked from the app for some support on my journey. I very much approve of that advice!

Happy Couch to 5k running everyone, whether it’s your first time through or a fun rerun. 🏃‍♀️🏃‍♀️🏃‍♀️

[Bluebirdrunner Graduate]

Super report and run MU 🏃‍♀️a lovely read. Why is it that once you turn for home the running all becomes much easier😅

It has happened to me on a flat route too....not just on an incline... we must run with our heads too methinks!😊

Week 4 is a fave of mine.

🏃‍♀️👍xxx

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

Thank you! You are so right about turning for home being such a boost. When I’m doing a longer run and the distance I’ve got to go is less than the distance I’ve already run has the same effect. I quite often end my runs along this route and it’s nice to feel that once I hit it, I’m on the home stretch!

I definitely run more with my head than my legs!!! Love that image!!

[Zev1963 Graduate]

Love your description of your run and how things have changed. I can relate to that. It took me much longer to really understand how to control my effort and realise that 80% of our running should be at around 50% effort. I began C25K in 2014, but it was only this year using Nike Run Club that I finally undestood how much effort I should use, and when I should use it. I've always enjoyed my running since C25K, but I enjoy it so much more now.

[MissUnderstanding Administrator On a break Graduate in reply to Zev1963]

Thank you! That 80/20 is such a good thing to remember and something I’ve been pretty rubbish at. It’s all ego-I have numbers for what I think my “easy” pace should be and I used to run with those in mind instead of taking it at a true easy pace. Now I’m truly running by effort and not tracking pace on every run, that’s made a massive difference. Nike Run Club is brilliant fit that!

[Folkylass Graduate]

Hi MU. That’s a great report and a great reminder of what C25K can do for all of us. I think I might try going back to it just to remind my self how I started running again.

I do remember re starting it a couple of years ago because I thought ( if I remember rightly ) that my running was slacking and in need of some boost. However when I re started it I can remember feeling that it was a bit slow for me and just how far I had got with my running.

However a quick reminder will not do any harm I’m sure.🥰🥰x

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

Thank you! I really enjoyed going back again. I’d definitely recommend it!

Couch to 5k really is life changing and it was lovely to hang out with an old friend!!

[Oldfloss Administrator Graduate]

Lovely run...lovely report too... you got very wet... ! But you still really enjoyed the run ! I need to have a think! I loved all the runs... but there must have been a special one... hmmm x

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

Thank you! I wasn’t expecting a January type weather day in July but it felt appropriate. I spent most of my couch to 5k very soggy!!

Will be great to see which run you end up doing. It’s been lovely to see a real range of choices so far!

[farsouthwest Graduate]

Really enjoyed reading this - thank you. Most relevant for me was the realisation that there are always things to learn - however experienced you are, and learning keeps things interesting, and being interested is motivating, and being motivated means you keep going.... Win Win! - Onwards and good luck with the training 🙂

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

Thanks for such a lovely reply! You’re absolutely right-at every stage there’s always something new to learn. There are plenty of things I’d do differently starting off again but I think sometimes you’ve almost got to muddle through and get things a bit wrong to find what works for you.

The most important thing of all is to keep having fun!

[Gthants]

Taking it slow and easy at the start is such a big lesson. Take it slow and think it slow. You're still moving; you're still running, but you're easing in. You're making progress. Before you know it you are actually running - even it you've maintained the same exact pace ... you've just kind of drifted into it. I knew that, but it was the emphasis placed on this by the NRC app that made it sink in. You and others on here had told me. But it suddenly clicked and all those wise words made sense. I was at 15 minutes the other day before I realised I was truly running! 🤣

This was a lovely post. Thank you.

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

Thank you so much! I love what you’ve said about drifting into running from walking. Slow is so much more than a pace-it’s a frame of mind! It took Coach B to hammer that home. It’s amazing when it finally clicks into place and you realise what it’s supposed to feel like. So glad you’ve found it too!