Couch to 5K support thread.

Cherryfudge · 18 June 2017 at 12:16AM

Two runs while I was away, fantastic area to run in: pretty village roads, country lanes and a tow path.

That was the last of W7 (repeated as I'd not run for a week) and the first of W8, which is supposed to be 28 minutes. However, I managed to dislodge the headphone jack from my phone and missed the instructions near the end! I was waiting for the cue to walk and it never came so eventually I gave in and did a visual check, only to find I'd been running a full five minutes too much - the fabled 5k!

Don't get too excited.

It was a struggle. I'm not really ready for it, though it's good to know I (we) soon will be.

Today it's been far too hot to run (WR, commiserations: these hot days make it much harder to run, don't they. Don't let it stop you: it's probably just your body telling you the weather is hot and it could do with one more practice before moving on).

Incidentally, I can add to my list of the unexpected advantages of running. When I go running, I get to buy a chicken coop! Yes, really. Watch out for that opportunity, everyone. I would have missed it if I hadn't been so hot from running that I decided to get an ice cream. They never warned me on school sports days that there was something better for me than coming last in every race.

Cherryfudge · 18 June 2017 at 8:17PM

Went for a run this morning but the heat was too much for me. That and dehydration and a lack of planning... I arrived back home with 1.5 minutes of running still to go, plus the cool down, but instead of going round the block again I did a minimal amount of stretching and collapsed on the sofa.

Obviously I need to get up earlier when the weather's like this, and think it through a bit better! Never mind, am hoping to run on Tuesday and maybe today's run will count as training towards that.

How is everyone else doing?

Sharon87 · 19 June 2017 at 11:38PM

So after not having exercised for a while, I've signed up to do a 5k run end of July! so I've got 5 weeks to train.

I went for my first run today, I didn't look at the couch to 5k before I went. I wanted to start out slow so only did 10 minutes with as much running as I could do. I did just over 1km in that time, which can be improved. It was also 28 degrees, so I don't think I did too badly for my first run. I also had to walk 5-7 minutes uphill on the way back which I didn't count.

I plan to do another short run tomorrow, maybe improve on the distance or time, or both!

Cherryfudge · 20 June 2017 at 12:14AM

Hi Sharon, it sounds as though you've been a runner in the past and I'm very much a newbie, but something C25K has taught me is the importance of rest days, especially as you're building up your running. They enable your body to repair (as does eating a small amount of protein in the half hour after a run).

A friend of mine pushed through to 5K just a bit early and ended up resting for weeks with a stress injury, so I'm being extra careful to take at least a day between runs. I'm still running further and faster than ever before though.

Lots of luck for your 5k!

Cherryfudge · 20 June 2017 at 11:10PM

W8R2 today - it was cooler than Sunday so not as difficult for running but this level seems to be a bit of a challenge. It could be the heat, or my fitness levels, or the fact DH has come on these last few runs and having a companion might disturb my sense of timing. He commented that I'm running faster.
I do find slower running is harder to sustain (achy legs) but if I'm faster, I think I outrun my strength.
I've decided to see how R3 goes and if I don't feel significantly more capable, I'll repeat it till I feel I'm not pushing myself so much.

Cherryfudge · 23 June 2017 at 12:07PM

I still haven't completed W8 though it's cooler here and I managed a run. I accidentally did a W7 one again! On the positive side, I went further and part of it was uphill. It was a bit windy too but I like that because it cools me down.

I'm assuming everyone else is either still melted into a puddle (that song about snowmen in summer comes to mind) or has finished a 5K and is powering their way to 10K, so far ahead of me that I can't see a soul.

Sharon87 · 26 June 2017 at 12:22AM

Cherryfudge wrote: »

Hi Sharon, it sounds as though you've been a runner in the past and I'm very much a newbie, but something C25K has taught me is the importance of rest days, especially as you're building up your running. They enable your body to repair (as does eating a small amount of protein in the half hour after a run).

A friend of mine pushed through to 5K just a bit early and ended up resting for weeks with a stress injury, so I'm being extra careful to take at least a day between runs. I'm still running further and faster than ever before though.

Lots of luck for your 5k!

Nope never done proper running before! I used to have a personal trainer to build up muscle and lose weight. Some of that involved running or using the cross trainer. My main weakness I believe are my ankles and knees, so will need to be careful with them.

Does anyone have any good recommendations for knee or ankle supports in case I need them?

I've done 3 runs so far, my average speed has improved, i just need to build up the time/length I run for. I've also started swimming to help improve my stamina without the impact on my joints, I ran/walked for 1.25km then swam 250m straight after. My aim for my next run/swim are run/walk/jog for 2k then another 250m swim.

Cherryfudge · 26 June 2017 at 10:57AM

Finished! It crept up on me... the last of W8 is actually the graduation run!

Is it okay if I pop back from time to time to say I'm still running (it's too good to miss now... but we'll see if I still feel that way when it's autumn/winter

).

Keep putting your best foot forward everyone.

Sharon87, the supports are outside my experience I'm afraid but do ensure your instep is supported unless it's naturally strong. I've had problems with an almost-invisible over-pronation which has lead to wear & tear.

fire-wannabe · 2 July 2017 at 5:28PM

Well done Cherryfudge &#55358;&#56599;&#55358;&#56599;&#55358;&#56599;&#55358;&#56599;&#55358;&#56599;

pixiebel81 · 3 July 2017 at 3:17PM

Newbie here, my partner and I did W1R1 yesterday. He did a lot better than me and managed to complete it properly whereas I think I only managed the full 60 secs of running twice, plus had to take a couple of minutes break completely near the end

Couch to 5K support thread.

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