The FastDay Forum

I say run, @mrstee! I had never been a runner when I started this program.

I may still not be, but I'm getting there. Now I understand why the 20 minute run is followed by a 5, 8, 5 increments run. Even though I did the 20 minute day two days ago, I wasn't recovered from it, so today's seemed harder than the 20 minutes straight.

OK ! YES you are a runner, @wendyjane!

Part of the reason behind the time ups-and-downs is periodization - letting your body be challenged, then backing off on the intensity to recover physically. It one of those always suspicious "If it doesn't kill you it makes you stronger..." ideas. The ideal increase is doing just enough more to be a reach-able, but not-overwhelming challenge so that you eventually come to realize on your own that you really can do far more than you ever thought. Now that you've complete a 20 minutes non-stop, attempting a 21 minute run doesn't sound nearly as insane does it? (Hey! Don't be so quick to answer! That was a rhetorical question.

The other important point here is that you most likely plopped into a chair right after that 20 minute run and didn't do any gentle stretches to carefully re-lengthen those tired, slightly abused, contracted muscles. This is something you'll learn to appreciate and do automatically over time. Gentle, yet reasonably firm, 30-second hand massages of whatever aches can do wonders. Relief is always quick to follow. Other methods: no-bounce toe touches ; or toe hangs off a step to stretch everything from butt to achilles; and/or foam rollers have been described elsewhere. It might sound a bit medieval but it really isn't.

I'm going to start C25K again after not running at all in 2 months. Any thoughts about which week I should start with?

I'm going to start C25K again after not running at all in 2 months. Any thoughts about which week I should start with?

You've done the distance and already have an idea about what to expect, so I'd suggest no more than a mile first time out. Warm up well, walk the first bit, run a bit and see how it goes. Better to do too little and want more than too much and regret it.

I did 20 minutes straight today myself. I am so pleased with myself I can't stop smiling. if you had told me 6 months ago I would have laughed myself silly.
So @mrstee I would try it. The lady that does the NHS podcasts is really good and very encouraging without being patronising. I bought a cheap MP3 player and a cheap pair of running shoes (£30) and haven't looked back. It is amazing how you feel after it really clears your head as well.

Brand-ie - good for you, that's awesome! The program really is amazing how it works. The one thing I would say though is that if you plan to keep running, you might want to invest in some good running shoes, just to help prevent injury and that sort of thing!

Well, the treadmill has been dusted off and still works despite the mice in the shed having had a nibble of the belt ! I have just done the first session, I used the NHS one and found it ok. It wasn't too bad but I really need a new sports bra ! Thanks for your encouragement everyone !

I found one of those seamless all in one type bras ok. I am still losing inches off my bust so don't want to get one yet.

I started C25K again yesterday. I decided to start with week 2. It was good, a little challenging, but I was able to do it no problem! I'm hoping to find a 5k (and someone to do it with) in the fall!

I have completed week 6 today by running non stop for 25 minutes. I can't believe it really 6 months ago I could barely run up stairs. Anyone thinking of trying this it works and is brilliant because you go at you r own pace. I have taken about 16 weeks to get where I am.

Excellent Brand-ie!!

Challenge.
Conviction.
Learning.
Success!

JOY!!!

I am doing C25K for the 2nd time around. I did the 5K in April, but hadn't done anything since. I thought it would be so much easier this time around and it is easier, but not as much as I thought. I did skip week 1 and week 2 was fairly easy. But, today I started week 3 and while I completed it, it was a little tough. It is pretty hot out today though, so that might have affected me as well. But, I'm enjoying it none-the-less and it still amazes me that I can walk/run 2 miles on a FAST day! I haven't eaten in about 6 hours, yet I feel great!

@cblasz make sure you only wear leggings and a vest top or bra top if you are running in the heat. I find I can run in most weather conditions but the heat really saps my energy. I used to run in jiggers and a t shirt but had to swallow my pride and cast aside some clothes, poor onlookers.

... But, today I started week 3 and while I completed it, it was a little tough. It is pretty hot out today though, so that might have affected me as well. But, I'm enjoying it none-the-less and it still amazes me that I can walk/run 2 miles on a FAST day! I haven't eaten in about 6 hours, yet I feel great!

Good to get back out and even better to feel great about it!

TMI: Heart rate increases 10 or more beats per minute on hot days in an attempt to help cool the body which adds to that feeling of running slower. Soaking a hat, sweat band or shirt with cool water before going out or running through lawn and park sprinklers along the route (while optionally screaming like a fool*) can counter the heat.

* = If the water is cold enough you'll find yourself screaming suddenly anyway. (I do, more times than not.)

Thanks! It wasn't super hot today, in the low 80s and not humid, but in the sun I could feel it more. I wear running shorts and a t-shirt that wicks the water away, so my clothing is pretty good! I often go to a shadier trail, but I was in a hurry and this was closer!

Yeah @cblasz! Its amazing how quickly the running muscles forget how to work, but I found that the fitness returned more quickly the 2nd time around. My turn to be off injured now. Some sort of hip/knee pain. Got a sports massage today and a bunch of exercise from the physio, so I hope to be back pounding the roads again soon.

@Nessie, some man took my photo when I was in a cropped top/sports bra last and put me on the internet, despite me seeing him and telling him not to photograph me. Its baggy tshirts for me now.

@Brand-ie, well done. Its a great sense of achievement, isn't it.

@Mrstee, I thought the NHS podcasts were full of "Slow down, I know this is really hard" while Robert Ullreys is more "come on, I know you can do this". Robert has more clubby music though, while NHS is more easy listening. I found the male voice more motivational too. His podcasts are on here