I can't quite believe that I have actually done it. It was a hard run again but better all round with every PB I could make just about. 5k down in 27 mins 33 secs, total run 5.46k in 30 mins. Strange thing is I wasn't sure I got this right at all. I chased the first km in 5 min 10 secs and really felt it. I should have guessed I was way ahead by the obvious landmarks. It did slow me down a bit after but I kept plodding away at it and the lap times were actually pretty good.
The sense of achievement is immense I have to say. But what now? I have been talking to my friend who put me on to c25k (she didn't realise at the time!) who is using Stepping stones, so I have been considering getting started on that this Tuesday. I've downloaded the podcast and also the ones for Speed and Stamina but that one seems to come first. Alternatively, I will run W9 again for a week or so to push myself just a bit more towards feeling 100% with the time. Just need to get the badge and the t-shirt and I'm fully certified!!
Well done to all of you, especially those who have been running about the same time as me and supporting me through the blogs. I do feel it would have been so much harder without all of you. Cheers and keep running!!
Written by
janda
Graduate
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Huge congratulations janda - my fellow Sunday graduate today!! Waiting for the badge and the T-shirt as well. I'm doing speed, stamina and a 5k next week to start me off. We'll see how it goes! Enjoy the rest of your graduation day
As a another one of the same August starters I'm equally delighted to see you qualify today and those times are fantastic, I'm no where near that quick.
Fantastic Janda-Congratulations! You are a star *! I've nailed run 1-so should be joining you on Friday. Your plan is a good one. I will cut and paste the advice from swanscot, as will help us all I think
Here you go. This was given to pinkus, and she forwarded it onto me.
Depending on how easy you find the Week 9 runs, initially you may wish to continue simply running for 30 mins three times a week for a week or two, with no pressure to go faster or further.
When you're ready to move on, the 5K+ podcasts are there and are designed to be used in any order and as frequently as you wish. A few of us have found Stepping Stones to be the easiest of the three. I only used that podcast once, as I found it was not helping me progress.
I, and several others, are spending a few weeks post-graduation doing one session using the Speed podcast, one session using Stamina and one session running to our own music, or running 'free' (with no music or other input). Sometimes I do a hill-running session in place of the intervals (Speed) session. A few sources I've read recommend only running an intervals training session once a week (it is a tough session!)
That's very helpful Pearsey. I have also been looking at the B210k podcasts to see if there is something for me in that. I may just do another half hour tonight and Thursday before starting on the Stepping Stones on Sunday. I'll let you know. Cheers.
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