My previous run, week 8 run 2, went very badly - I didn't even get close to finishing it. I thought back on it and realized that I had been going waaay too fast (for me) up that first hill, and just winded myself, so there was nothing left. I decided not to make the same mistake today.
So week 8 run 3 was deliberately slow and easy. I knew I could go a little faster successfully (I have many times before) but I determined that instead, if I had some extra energy, I would just run longer. But I wouldn't go fast and tire myself out.
I am a super-slow runner. My partner can literally walk beside me. I clock in at an average of 6-6.5 kph, about 4 mph. At that blinding speed, 5K would take about 50 minutes, at least in theory. Since our runs are 30 minutes or less, I haven't even been getting close, reaching 3K at my peak distance. At my easy "slightly bouncy walk" pace, where I wasn't really running hard, I decided to keep running for longer. I ran through the cool down. I restarted the podcast, ran through the warm up and the first 10 minutes of the run. I could probably have kept going, but I had decided that an extra 20 minutes of running was PLENTY and didn't want to injure myself.
So, 48 minutes of running, and 4.88 km. (Right on pace! LOL!) This is by far the longest I have ever, ever run, and I am so amazed with myself. I will do week 9 starting in a couple days, and probably throw in another long run on my last day to make it all the way to 5K. I know I can do it. And it will be such a sweet victory.
Written by
Alaiyo
Graduate
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I was doing the programme at the same pace as you but it was challenging for me and that is the only criterion.
I still cant go much faster for very long, but I can run at an even pace for over one and half hours now and do 7 miles!
Pace is a funny thing. The only time I did a parkrun I thought I was struggling but my official time showed I had done it 5 mins faster than my own solo training runs.
Thank you! And congrats on going for 1.5 hours and over 10K. That is a very solid workout. I am sure that if the conditions were right I could run a bit faster, but for now, I am pretty pleased to run at all.
Thank you, yes it really, really is so much better! It helped to have the encouragement and support here so that I wasn't beating myself up too much about the last one, and could be confident about the next run.
And getting out there and enjoying there runs is what it is all about. Good for you for staying with it past the program and encouraging all us newbies.
Your post really made me smile, pace means nothing if you don't have endurance to finish. Well done, that is an amazing acheivement. I can relate to the 'bouncy walk'!!
Thank you! I am still surprised by what I can do if I stay at the slow, easy pace. It may not exactly even be running, but it isn't walking either. It just feels really comfortable, and I seem to be able to do it indefinitely.
I am really excited to be so close to 5K. Sure, it would be great to be able to run 5K in something close-ish to 30 or 35 minutes, but for now, I will be happy to be able to do it at all.
Well done. I'm very slow aat this running lark but believe as long as I'm moving it's all good! Hope I can get better with time. Just completed w7r1 and it was REALLY hard.
If you are starting week 7, you have already laid the groundwork for success. I found weeks 7 and 8 (don't know about 9 yet) to be pretty darn challenging for stamina, but you can do it. I know you can. Good luck!
First off, best handle EVER! I love your name. You totally can do it.
I had a really bad run in week 2 thinking about going from 90 seconds to 3 minutes or 5 minutes. I psyched myself out and only ran 1/4 of the run before sloshing home in tears. Not an inspiring story, I realize. But here is my point: I learned to focus on the immediate task ahead, not the later goals or what other people here have accomplished. Then I don't get overwhelmed. Sometimes during my run, I don't even think of the entire run, just then next minute or two.
I am sure with your great attitude, fantastic name, and commitment to the program, you will be able to run as long as you want to when the time comes. I am delighted to hear I am inspiring you, and I hope you get lots of that here. Don't worry, you KAN do it.
Wow, briliant stuff. You have come so far in these few short weeks. I remember your early posts and your struggles. You have done so well you should be so uber proud of yourself
Thank you, Mirella. I am pretty awestruck by how much I have been able to progress. I still have 3 more runs before graduation, but I am confident I will do it within the week. And I am uber proud of myself. (You should have seen my grin last night!) I didn't believe I could do it, at least not in 9 weeks. I set a goal of 12-15 weeks to finish the program, since I had the additional health challenges. I am so thrilled that I can do this. You helped inspire me, Mirella. Thank you.
Thanks! I am pretty thrilled to have the stamina to run (almost) 5K. One benefit of running at the speed of a government cheque is that I get to experience that euphoria from running at even short distances!
Well done Alaiyo. I like the plan of running to 5K however long it takes as your final run of the week. Did something similar on one of my week 9 runs...I had paused to sip my water, ( still can't co-ordinate breathing, running then drinking) and feeling a bit guilty decided to run on at the end till I hit the 5K. Nice to know I could do it, but it may take a few more weeks before I approach it within 30 minutes but who cares!?
As I don't get anywhere near 5K in the 30 minutes allotted, I realized around week 6 that if I wanted to go 5K, I would have to run quite a lot longer. I didn't exactly plan it this way, but I found for weeks 6, 7 and 8, I had one longer-than-podcast run at the end of each week. I would not have beaten myself up about only doing the podcast, but since it seemed to be working for me, I figured it was good training.
I don't even carry water with me, but I bet I would struggle to drink and run too. I do sometimes get a few seconds of rest at the one stoplight on my route. I keep moving my legs, but generally don't have the discipline to jump up and down until the light changes.
Good luck on doing 5K in 30 minutes. I am sure it will take me a long, long time to manage that pace - probably longer than C25K takes - but I will get there when I get there. Cheers to you and your time goal!
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