The FastDay Forum

@scubachick I am running or should that be shuffling for 30min now but still consider myself a C 2 5 Ker you could always stay here but poke your nose in the runners tent. They are so good it scares the behebes out of me. Light steps to all us beginners

[carieoates]

Well done everyone especially Schubachick. I'd wait until, you've completed a few 5k runs, plus you could help out the beginners and ongoing strugglers get through their training,
I have a 5k with assault course on Sunday. "Insane terrain" will post pics when they're out. Did one last year, am not concerned about not completing the 5k training as you can't run it all anyway.

Congratulations @Scubachick was it the health unlocked C25k NHS website) you did. if so have you got your Graduate's badge?

You've completed the course ergo YOU ARE A RUNNER - well done. Keep at it and you will improve although nowhere does it say you have to be quick, it is another thing to aim for. The main thing is to enjoy what you do. On the NHS site - it's called Health Unlocked these day there are some follow on podcasts - speed, stamina and stepping stones aimed to get you going faster, longer etc. And the B210K, Bridge to ten km, is good too. That starts off with warm up walks and then 4x10 min runs with walking breaks in between. Now you are a Grad you can run/jog/shuffle (in my case, often a juffle ) any way you want. Your idea of starting from scratch but running the runs faster and jogging the walking bits is another favourite on the c25k website.

I'm sure you will be very welcome in the runners tent. But there's no reason not to be in both Congratulations again and keep on keeping on

@scubachickYou are very welcome in the Runner's tent! There aren't enough of us.
Just remember that no matter how slow you go, you are still lapping everyone on the couch.
Everyone is different, and how fast you run depends on your age, your head and your heart rate as well as your fitness and your strength. The most important thing is to enjoy it

Thanks for all the well wishes folks. It makes me all warm and fuzzy
My final c25k and first normal run I took a different route to normal, a route with no hills. I surprised myself by hardly breaking a sweat. No asmathic hippo sounds either I am begining to think that I am better than I thought I was. (Does yhat only make sense in my head!)

@Anniew, I had old podcasts of the c25k programme that I used. Up to week 5 I used Robert Ullrey and from week 6 onwards I used NHS. I much preferred Roberts voice, music and encouragement. The NHS lady keeps going on about how hard it is and telling me to slow down! Think I will just run with my own music from now on.

@Carieoats, that race sounds amazing! I love being cold wet and muddy dont think they do many of them here in Ireland.

I ran 23 minutes straight today!! And my breathing wasn't too bad either. I set out to just do my normal intervals. I was going to do 10 minute or maybe 15 minute intervals, but I felt pretty good so I decided to just run as much as I could. I was shooting for 25 minutes, but stopped 2 minutes early.

Unfortunately, I'm really slow. That didn't get me anywhere near 3 miles. So, I'm not sure how it will go for my 5K Saturday, but I'll just do the best I can. I have one more day to train before then.

I'm looking forward to keeping up after. My knees are feeling a little stiff on days after I run, should i worry about that at all?

I ran 23 minutes straight today!! And my breathing wasn't too bad either. I set out to just do my normal intervals. I was going to do 10 minute or maybe 15 minute intervals, but I felt pretty good so I decided to just run as much as I could. I was shooting for 25 minutes, but stopped 2 minutes early.

Unfortunately, I'm really slow. That didn't get me anywhere near 3 miles. So, I'm not sure how it will go for my 5K Saturday, but I'll just do the best I can. I have one more day to train before then.

I'm looking forward to keeping up after. My knees are feeling a little stiff on days after I run, should i worry about that at all?

Congrats on completing a full 23 minute non-stop. Don't worry at all about running every step of any race. Few people ever do. In fact there are many combinations of run/walk that can be fast.

Speed grows with building a base in a comfortable exertion range. As in, you can continue to speak in full sentences throughout. When the sentences break into fragments, you are pushing too hard.

Speed can also be enhanced by introducing occasional sprints - from the next light pole to the one beyond it, for example - to push the body, over time, to accommodate the brief strain.

Knees can get achy if you don't continue to move around after getting back from a long run. Too long a stride and/or too low a step rate are also common problems for newbie runners. Gentle stretches, or even a few minutes with an ice pack, can help.

Take at least a two day rest prior to your race to let you body recover. Move around but don't run.

Race day: start at a comfortable pace and have fun with it. With every first race you are guaranteed a personal best.

@ADFnFuel thanks for these words of advice. I have entered my first ever race, 5K at the end of May. I am really looking forward to it. For countless years I have been jealous of people who could run. I know it will take me about 40min I am hoping that running with others will pull me on a bit. I hope.

I am still on wk 2 and still plodding along. Went ok today managed the 90 seconds running without too much of a problem.

@Nessie - I'll be happy if I can do it in 45 minutes tomorrow (and hopefully without walking, but if I have to I will!)

@Brand-ie - great job! Keep it up!

I did it 42 minutes today!!

Congrats! Next up: 10K ?

Thanks! No, not quite there yet. Have to keep working on the 5K and improving my time!

Big Congratulations @cblasz

@cblasz well done that's a great result