This morning at around 06.30 I completed W9R3, it's more C24K than C25K, but that's OK. Due to the travel commitments of my job it's taken me 10.5 weeks to complete the program. Actually I think some additional rest days have been very beneficial, it seems to stop the niggly aches and pains from becoming something much worse. Since starting C25K I've lost 17.5lbs, I think this is mainly due to following Weight Watchers but as the recipe for losing weight is 'eat less, do more' C25K must be helping, it certainly tones up the lower half. Six months ago I couldn't run for a bus let alone for 30 minutes.
What have I learned? Perhaps I am a 'completer/finisher after all? That I get cold from the inside out (and not the other way around) on these frosty mornings, especially in the lung area! That to run in the early morning I need a decent dinner the night before. That the people who contribute to this community are very special (in a good way) and their support really helps.
What next? Consolidate on the 30 minutes, I still find the last 5 to 10 minutes quite hard going. Request my shiny green graduate badge :-).
Good luck everyone for your weekend runs.