Started in February, as fat, unfit and fifty ffs. Had some good intentions, but it was hard to go out the first couple of times and I saw my commitment slip. Reset, start again with more good intentions. It's March and I did manage to complete week 1 eventually. I set myself the restrictions of not progressing to the next level until I have 3 runs in 7 days. In the last week of April I completed 3 wk4 runs in 7 days. Time, life, weather, the snooker, shoes, aches, sniffles all excuses for me not going for a run. Running is so easy. Shoes on, out the door - don't forget head phones, sweat rag, water bottle, eek trousers!
Last week I completed 3 x wk4 runs, today the first run of week 5. No run tomorrow, I have told myself I'll get one of those next two on Friday and the one with all the running early next week.
Physically it's not too hard, well it is but I am stubborn and will just keep running and puffing. Getting the run started is my fail. Perhaps I could have progressed with less stringent restrictions but when I'd not been out for a few weeks it seemed only right to start again from where I'd left off but to take a run up at it. 'Scuse my pun.
It's taken me 9 months of false starts and abandoned schedules to get half way through a 9 week course. So hopefully the commitment to myself and others by making an anonymous post into the ether will stop my laissez-faire attitude to starting each run.
So my commitment to the community (ssh it's to me really) W5R2 by Monday W5R3 by Wednesday lunchtime.
Hopefully that'll get me to continuous running soon. Whether I make it to 5k in 30 mins I'm not too fussed but I do fancy going out and just running my 3 mile circuit in one go.
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moopo
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Well done you... keep at it... ! Slow and steady is the way and do make sure you are popping on some extra strength and stamina work on some rest days, as the runs get longer!
Putting your stuff out the night before... having an idea of a route too... it can all help in the getting out...
No need to reach 5K..the 30 minutes is enough the 5K may or may not follow
You're at the same stage as me, I did week 5 run 1 yesterday. We can do this !! I'm planning to do run 2 tomorrow , run 3 probably won't be until next Tuesday cause I'm on nightshift Friday Saturday Sunday.
I might end repeating run 2 next week depending on how it goes tomorrow but I will at some point run 20 minutes next week ....hopefully
I'm 50 and doubted myself. I struggled on the very first run, but bizarrely have got to week 8.I just wanted to say congratulations! With that kind of determination, I wouldn't put anything past you now
well done so far so good. I did it five years ago at age 70 - so treated myself to doing each week (from wk4 onwards) twice just to make sure I was ready for the next one. I also did one of my runs at parkrun. I waked 5 mins before the start, did the run as instructed on the app , then jogged walked to the finish. Great fun - you will never come last!!!
That's great advice. When you are a little bit older, repeating weeks and taking extra rest days really does pay off. I've just finished week 8 after 17 weeks and hoping to graduate again soon 😀
Like you I am a great prevaricator- the only way to keep on keeping on is to set my run days (usually Monday, Thursday and Saturdays), get dressed in my running clothes and get out within 30 mins of getting up. Leaving it “until later” or having to get changed and I’m doomed🤣
Well that's worked out OK. Public commitment became personal running. I made W5R2 over the weekend.
Bit of a clumsy mistake, warm up walk, 8 min run, then I hear it's time to start 2nd 8 minute run. Eek I'm still running I have done 13 mins. OK start the tape again, 5 mins walk actually less than 5 minutes walking as there's a nice obvious break after I cross the road for the return leg so I jumped into the run about 30 seconds early and I ran for the next 8 minutes and wasn't horribly puffed at the end. So, that looks hopeful for next time 20 mins without a rest in the middle. I managed 13 minutes by mistake.
Went out this morning for W5R3, 20 minutes of running. Well I'm though that now. Not too onerous.
Sounds like accidentally noticing just where this is really getting you!
Commitment can be tough - about the first thing I did when I started Couch to 5k is tell everyone I was doing it. That made it really hard to give up! And by the time I was settled in I didn't want to. But even then getting out can still be the hard part. Routine helps me there - I'd settled in to a routine of run days, home from work, feed cat, straight out. Bad habits can be hard to break but so are good ones, so making it habit I think is the way to go!
It takes a while before a new habit will stick and false starts and disconnected timings won't have helped me with the new way. My progress has been erratic so far, but I'll be more consistent with my run frequency to chivvy the process along. I do not have much by way of routine or commitment in my life so setting a timetabled run regime doesn't suit me. There's no reason, over the next few weeks, not to get out most every other day so I'll do that. I'm here to get fitter, lose excess weight and improve my cardio.
Tomorrow or Friday I have the first of the W6 runs, let's see, I can have them all in the bag by this time next week. Another public declaration to motivate me
Rest day today so I'll do a bit of flexibility and some lower back strengthening and shortly this morning my post repast perambulation.
w6r1 and another timing error. I have a 7 minute walk to warm up, it gets me off the estate and down to the tow path so I listen to the warm up and when the instruction to run comes along I pause the playback until I get to my start point. I did this today and started running but it wasn't until I was about 3 minutes in that I realised the mp3 was still paused. So the first run was an extra couple of minutes. After the last outing with a full 20 minute run it seemed a shame to stop for a walking bit and it felt like today's excursion was a little harder. I have a 3 and a quarter mile circuit with walking before and after of more than the prescribed 5 minutes and today set my fastest ever time. As the running portion gets longer over the next months I hope to see new records.
I'm having the weekend off, I'm doing birthday drinks Saturday night so I expect a late one and reduced motivation on Sunday, so no commitment to run, perhaps a walk. Next week for two more wk6 runs, I should squeeze in a first wk7 run. I can see a time when I ditch the voice in my ear and just go running.
2nd week 6 run done. That felt like harder work, not like the early runs but tougher than the past few weeks. I guess I ran just a bit fast. Now I'm less puffed it's a bit easier for me to speed up. I do have to make a conscious effort to run at that steady conversation pace as my inclination is to go a bit faster.
That was 2 x 10 minute runs today; all the next runs are full runs for 25+ minutes, no little walks in the middle, I will keep my speed down. I don't want to sound cocky but just putting out there I have been feeling I have a few more minutes left in me when Laura tells me we're done.
Last run of week 6 for me today. 25 mins, I kept to a good steady pace, it's still a conscious effort to stay slow. At 24 mins when the voices in my head said I could try a bit faster for the last 60 seconds I did have a little more in the tank so kicked it up for the big finish. Bit too keen as that really puffed me out.
Today I started the run 6 odd minutes in to my warm up walk, which meant I started uphill to cross the road bridge, the halfway point is along the tow path before the railway bridge and the 25 minute mark was by the swings.
I looked ahead and W7 is 3 more of the same 25 minute runs. I'll have the first one with Laura to see what she adds. I don't really care for the tracks, perhaps I don't need the timings now? I think I can run without encouragement. I'd like to try to run from bridge to the swings (and beyond) without noises in my ears.
Still, let's see what next week brings, a couple more runs. It feels close, only 5 more minutes of run time to add. I am not kidding myself that those 5 minutes aren't a big deal though.
I don't normally run at weekends, I don't normally run in the morning and I had already promised myself this weekend off and to begin W7 on Monday/Tuesday so why was I shoes on out the door 10am this cold misty November morning.
No idea.
5 minute warm up walk, Laura said run and I did, when she told me we'd been at it for 5 minutes I noted a landmark, dropped my headphones to my neck and thought about breathing and standing tall. From my last run I knew 20 minutes from now I should be at the swings so I ran listening to the traffic and the birds, the chainsaws and the leaves in the trees. Along the towpath, past the lake to the car park and under the bridge to begin the home straight as I got to the swings I put my headphones back in to hear "Well Done, slow down now that's all your running for today." I had enough legs and puff to run on past the swings to the bus stop and stopped running to cross the road. Feeling a bit smug, a couple more weeks of this and 30 minutes seems achievable.
2nd outing for these shoes my last pair wore through and are letting in water and mud. These training shoes seem too light and squashy. I started in walking shoes, I didn't realise they were stiff or heavy until I ran in these new sponges, different.
Put a click track of 160bpm to run to, seems a bit slow when I started so I turned it off until the last section of the run when it definitely kept my pace up.
I nearly stopped too early as I misread my watch and with no little voice to tell me I have a minute to run I was using my distance markers but as I am running a bit faster I missed that I had another 2 minutes to run.
My new end marker should be beyond the swings, the bus shelter deepening on which side I am running on. I could set an alarm for 30 minutes when I start the warmup walk. I did learn today that 1 more minute at the end of my run was hard and I have to find 3 more next week.
Seems I am just so keen as that's another run. I ran for 26 minutes and 12 seconds. Didn't quite make it to the bus stop but I started the run a little bit sooner when Laura said it was time to run rather than pausing her for a sensible start line at the crest of the bridge so the first half is all down hill. Instead I ran up the bridge and down the other side and took the headphones off. I noticed my breathing about 5 minutes in, for more regular and relaxed.
I'm a bit worried and apparently in the minority not owning specific running kit but I can't justify the expense. There was a discussion on specific socks and I have the socks one shouldn't even think about running in. Talk of running t-shirts (what are they then?) and shorts even hats and gloves etc. I'm good in regular clothes nothing specifically for running. I think I prefer my old shoes to the trainers, they're too soft. Nice and light but I don't know they'll be as good once I'm yomping in the wet and muddy season. I have some watertight Karrimor to swap when boggy.
Out tonight with a chum. Rest day tomorrow then it'll be the weekend . I've just noticed that was the final run at that level. W7R3 but it's only Wednesday. I feel like I need more but I should be progressing next week to W8 so I'll listen to Laura again for the first run set up. I might sneak in another W7 on Sunday for a laff. It's a 3 minute increase in time but it certainly didn't feel like I had 3 minutes left in me when I finished today, I pushed for an extra minute that was most of what I have left.
There was a really good thread the other day about what to wear when you run in the cold, lots of excellent suggestions for equipping yourself on a budget.
The main difference between a running shirt and an ordinary one is that the running shirt is made of a fabric which pulls the sweat away from your skin so when you sweat it still feels dry, unlike cotton which goes clammy and soggy.
For me, running socks are worth their weight in gold. When your feet get cold and wet - from dew or from stepping in a puddle - they keep them warm and dry, it's brilliant.
Having said which I think I definitely tend towards 'all the gear, no idea' so just keep doing what works for you, as it's definitely working
Thank you for your comments, I think I do stay comfortable enough when running, it's under an hour hour and I do return to my dry house with fresh clothes and a shower so I can stand being a bit cold or hot, wet and sweaty. And so what if my shirt doesn't wick away or my feet get a bit wet. Perhaps I'm just too hardy. Even a great bargain for the right kit is still some money and I don't have any of that to buy special things for running. Perhaps those commenting on here have enough spare cash after the bills have been paid to buy things for their hobby I wish I did too. Anyhow I'm happy with my lot, so what if it's not the right kit. I'm still running.
Another run done. Fiddle, no headphones. I realised at the top of my road and decided today I don't need Laura, it's just running and I mostly dislike the music selection. I usually do the same route so have my markers and I have a data recording watch for some metrics.
I started the run at the crest of the bridge, I told myself to keep a steady pace. About 5 minutes in I again noticed my breathing was easy and natural. Righto, I now just run, stand up tall, don't race, I remembered what I read about your body getting over the shock and then I tried to settle down into a steady state 1, 2, 3, 4, past the stream, 1, 2, 3, 4 up the incline, pass the construction site and onto the tow path, straight and level for nearly 1km and then back to the roads and the return leg.
I'd been running for about 20 minutes when I checked and the watch was in power saving mode and after a minute of fiddling with it and running at the same time I couldn't work it out so recorded a new run.
I ran past the swings, bus stop, crossing and all the way to the pub car park. That's the furthest I have ever made it. Certainly over the 25 minutes prescribed for w7. That's the least out of breath I have felt ending a run and probably my longest. So without the coach in my ear nor an accurate recording for the watch I'm not sure exactly how long I ran for or my speed, cadence etc. I don't care. That was a good effort. I ran my furthest and for longer since picking up the plan. I might well get to 30 minutes of running before Christmas.
I'll give Laura and her w8 run a go next week today was a good run, different to my last outing when I felt done when I pulled up.
Week 8, that's 28 minutes of continuous running; a bit left for a little push last 20 seconds before the end. Tougher at the start than the middle or the end but within my ability now. The swings were a long way behind me, I used to be puffing to reach them and I was surprised to discover where the half way point is now. I stayed steady to make it achievable, under similar conditions next time I'm out I can afford a little bit more pace. Unusually for me I synced my cadence to the tempos of the tracks with little lifts and fall of tempo.
Oh yeah and it was raining, my first really wet run.
After I'd done some chores and feeling at a bit of a loose end this afternoon I thought I'd go for a walk. A bracing, clear day for it. I do enjoy this weather, when I can see my breath it makes a visual clue I am alive.
Before I signed up to C25k I was out 2 or 3 times a week of about an hour on a walk. The route I now run as my C25k training loop was a part of that walk. I run clockwise so as a change I walked it widdershins. Strolling along and letting my thoughts just flit from idea to idea I realised I missed that part of walking, My runs require a fair bit of focus/concentration, steps, pace, breathing, how may minutes left and of course listening to tracks I wouldn't usually chose all disconnect me with the joy of being outside, smelling the leaves, listening to the birds, watching the ducks in the canal. Even the school kids cluttering up the pavement and moving too slowly or the lady with her dogs yapping at me didn't incite the usual ire worried they'll impede my precarious plodding gait.
Eventually perhaps, I'll reach that state of mental disconnect when I run. I am more relaxed than when I started, it is getting easier and being able to ditch the headphones is a goal in sight but is running ever as absentminded as just walking? In the meantime I'll remind myself to take a walk every now and again just take in the nature.
Another 28 minutes running. The weather app told me it was 1°C out there so I grabbed a fleece over my T, buff, hat and scarf. Before I'd finished my walk I'd ditched scarf and hat. Laura told me we'd be running a bit further today for a full 28 minutes - even though I'd already done the run it did feel like a big deal. Running for 1 minute was an ask in those first outings. As the time and effort increased it never got easy but I have been getting used to the practice of running. My first week 1 run 1 was way back in February and although slowly I am clearly getting there but I don't underestimate the effort that has gone into it or how pleased I am to have kept at it.
When it was time to run I did consider pausing to take my fleece off but thought I'd be glad of the cover on my arms, there was a cold wind; 5 minutes says Laura, I am probably a bit hot now, 10 minutes yup I'm too hot, half way Laura called out. Half way was a good time to take my fleece off, running and undressing is hard, pulling the fleece over my head, keeping balance and rhythm. I'll avoid that fleece in future let's see if I have any zip ups or cardigans
Suitably dressed and now I know the routine for the end section and I settle unto my run until I see the swings - they're still a few minutes away and I'm slowing down and breathing a bit hard. A few more puffs and Laura tells me I have 5 minutes and if I'm not to tired I can try a bit faster next time. In that moment I am not inclined to try harder next time but I do pick my feet up, stand a bit taller and take a few deeper breaths to at least make a good effort for this run. As I'm told "well done" and that I have been running for 28 minutes I think I'll just make it to the corner so I make it another 40 seconds of running before I slow my pace to walking.
Not only was that probably the longest I have run for it was also the furthest and it stands to reason the fastest I have made the circuit. It took me longer to recover when I got back, I think because I was too hot by preparing for the cold and coming to a centrally heated house was horrible. In fact I went out for another 5 minute cool down walk round the block before my shower
I'm away to socialise for the weekend, I feel beer will be consumed, sleep will be missed and there will be no running until Monday or Tuesday. It seems likely that next week I will see if I can run for 30 minutes. I am confident when I asked I'll have the right reply.
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Week 5 done!
Week 2 completed - Week 3 starts Wednesday - GULP!
Week 7 in the bag!
Week 5 fear!
