Couch to 5k - any good?

[Tall_Paul]

Week 4 completed.

Run 3 - I'm working today so did the run at lunch on a nice flat route, with just a strong headwind on the way back.

Much easier running on the flat, rather than my hilly normal route, which shows in my stats!

Including both warm up and down walks:

5.02km/3.12 miles
32:07 total time
29:54 moving time
5:57 /km / 9:34 /mile




Bring on week 5!

Edited by Tall_Paul on Sunday 12th January 13:01

[CrackTaxi]

Tall_Paul said:

Week 4 completed.

Run 3 - I'm working today so did the run at lunch on a nice flat route, with just a strong headwind on the way back.

Much easier running on the flat, rather than my hilly normal route, which shows in my stats!

Including both warm up and down walks:

5.02km/3.12 miles
32:07 total time
29:54 moving time
5:57 /km / 9:34 /mile




Bring on week 5!

Edited by Tall_Paul on Sunday 12th January 13:01

Well done mate! I bet it’s nice running in the day time, especially in a busy place with loads to look at, I bet it really takes your mind off it

[Tall_Paul]

CrackTaxi said:

Tall_Paul said:

Week 4 completed.

Run 3 - I'm working today so did the run at lunch on a nice flat route, with just a strong headwind on the way back.

Much easier running on the flat, rather than my hilly normal route, which shows in my stats!

Including both warm up and down walks:

5.02km/3.12 miles
32:07 total time
29:54 moving time
5:57 /km / 9:34 /mile




Bring on week 5!

Edited by Tall_Paul on Sunday 12th January 13:01

Well done mate! I bet it’s nice running in the day time, especially in a busy place with loads to look at, I bet it really takes your mind off it

You know I actually think I prefer running at night! Less people about to dodge (why do they always walk 4 abreast down a path!), less dogs on extending leads, and with the headtorch you end up not thinking about how far away the top of the climb is, as you can't see it. The same thing happens on night MTB rides, hills become easier becuase you can't see how far from the top you are, so you end being more 'in the moment' and concentrating on what's 10ft in front of you

In the summer that route wll be quite nice though, right around the island is exactly 5k too.

Just checked what's coming up for week 5, and on run 3 it's the infamous non stop 20 minute run. Should be fun!

[CrackTaxi]

Tall_Paul said:

CrackTaxi said:

Tall_Paul said:

Week 4 completed.

Run 3 - I'm working today so did the run at lunch on a nice flat route, with just a strong headwind on the way back.

Much easier running on the flat, rather than my hilly normal route, which shows in my stats!

Including both warm up and down walks:

5.02km/3.12 miles
32:07 total time
29:54 moving time
5:57 /km / 9:34 /mile




Bring on week 5!

Edited by Tall_Paul on Sunday 12th January 13:01

Well done mate! I bet it’s nice running in the day time, especially in a busy place with loads to look at, I bet it really takes your mind off it

You know I actually think I prefer running at night! Less people about to dodge (why do they always walk 4 abreast down a path!), less dogs on extending leads, and with the headtorch you end up not thinking about how far away the top of the climb is, as you can't see it. The same thing happens on night MTB rides, hills become easier becuase you can't see how far from the top you are, so you end being more 'in the moment' and concentrating on what's 10ft in front of you

In the summer that route wll be quite nice though, right around the island is exactly 5k too.

Just checked what's coming up for week 5, and on run 3 it's the infamous non stop 20 minute run. Should be fun!

Good point about the darkness masking whatever’s ahead! The only bad part with the masking head on dark runs are the creepy noises I occasionally hear, I maybe an adult, but a strange noise on a canal at 4am will scare the st out of me and mess up my breathing for a good 30 seconds because I lose focus on breathing and just focus on the werewolf that’s chasing me!

That infamous run is a huge step up, really made me think I wasn’t gonna do it but it’s more than possible and isn’t much different when you’re actually out there doing it

[Tall_Paul]

CrackTaxi said:

Good point about the darkness masking whatever’s ahead! The only bad part with the masking head on dark runs are the creepy noises I occasionally hear, I maybe an adult, but a strange noise on a canal at 4am will scare the st out of me and mess up my breathing for a good 30 seconds because I lose focus on breathing and just focus on the werewolf that’s chasing me!

That infamous run is a huge step up, really made me think I wasn’t gonna do it but it’s more than possible and isn’t much different when you’re actually out there doing it

I have my music on loud so I'd be completely oblivious to the zombie/werewolf/panther/bear that's chasing me I do see the odd cat and or fox though.

I've just created a couple of private segments to see my actual running pace on todays run, and they were average 8:01 /mile and 8:23 /mile, the latter where I was really starting to flag, right at the end of final 5 min run, and into a decent headwind, probably 15-20mph.

I know I shouldn't look at stats too much, but I can't help it. And... if I can average 8:00 /mile pace over a 5k, that means a sub-25 minute 5k, which is a goal I really want to hit. Sub 30 minutes I don't think will be an issue, that's a 9:39 /mile pace. It's good to have goals!!

[wjb]

Well I've just got in, I genuinely can't believe how far I've come since I started this back in September, as Ive said before on here, my work, taekwondo, injuries, Xmas partying and general laziness meant it took longer than the scheduled 9 weeks, but I made it and finished tonight.

Our Laura said to "keep it up" (fitness) by running 3 times a week, my body won't allow that but I'll defo run at least once a week, maybe twice a week to help stay in decent shape.

I lost two stone last year and running defo had a big part to play in the last quarter.

Thanks for the comments, keep it up those who are at it, and if you're thinking about giving it a try, download the app and get out there!

[troc]

Well done! It’s a great feeling. Keep it up and you’ll be running 10k and maybe half-marathons before you know it. Maybe.

I made the step from couch potato to a vague runner a few years ago. I’m not fast because I suck at training but - for example - I’m just back from a 10k which took under an hour, burned almost 1000 calories and which I enjoyed. Something I never expected.

What’s great about running is that most of the other runners you meet (at least around here) will wave as you pass and even give encouragement. People are also really friendly at races - because you are competing against yourself, not them really and everyone just wants to do their best.

Anyway enough rambling from me

[CrackTaxi]

Tall_Paul said:

CrackTaxi said:

Good point about the darkness masking whatever’s ahead! The only bad part with the masking head on dark runs are the creepy noises I occasionally hear, I maybe an adult, but a strange noise on a canal at 4am will scare the st out of me and mess up my breathing for a good 30 seconds because I lose focus on breathing and just focus on the werewolf that’s chasing me!

That infamous run is a huge step up, really made me think I wasn’t gonna do it but it’s more than possible and isn’t much different when you’re actually out there doing it

I have my music on loud so I'd be completely oblivious to the zombie/werewolf/panther/bear that's chasing me I do see the odd cat and or fox though.

I've just created a couple of private segments to see my actual running pace on todays run, and they were average 8:01 /mile and 8:23 /mile, the latter where I was really starting to flag, right at the end of final 5 min run, and into a decent headwind, probably 15-20mph.

I know I shouldn't look at stats too much, but I can't help it. And... if I can average 8:00 /mile pace over a 5k, that means a sub-25 minute 5k, which is a goal I really want to hit. Sub 30 minutes I don't think will be an issue, that's a 9:39 /mile pace. It's good to have goals!!

I had a badger running along side me for a few seconds the other night, it was fairly magical

Spot on about the stats, they’re addictive to look at, but like you say it’s good to have goals!

[CrackTaxi]

wjb said:

Well I've just got in, I genuinely can't believe how far I've come since I started this back in September, as Ive said before on here, my work, taekwondo, injuries, Xmas partying and general laziness meant it took longer than the scheduled 9 weeks, but I made it and finished tonight.

Our Laura said to "keep it up" (fitness) by running 3 times a week, my body won't allow that but I'll defo run at least once a week, maybe twice a week to help stay in decent shape.

I lost two stone last year and running defo had a big part to play in the last quarter.

Thanks for the comments, keep it up those who are at it, and if you're thinking about giving it a try, download the app and get out there!

Congrats mate! Brilliant achievement! :thumb up:

Edited by CrackTaxi on Monday 13th January 01:47

[CrackTaxi]

Well it’s almost 2am and I’ve not long got in from the big one, week 9 run 3! A bit earlier than normal as I’m not working tonight!

I’m glad to get the last run under my belt at last.


Moving time was 30:33
Distance was 5.41km
Average pace was 5:39/km
Fastest split was 5:24/km

5k time was 28:09 (2 seconds off my PB)


Since starting I’ve ran every other day without fail, usually at about 4am on a canal, worth it. Although my knees have been a bit painful for the last week or so, so I’m gonna finally have my first 2 day break from running in 9 weeks to give them a bit of a rest!

Cheers all, good luck to everyone still completing the program!

[Tekno]

So last week I started to eat healthier (ate a lot of crap at work) and dropped 5lbs whilst smoking.

On Sunday I smoked my last cig and yesterday evening I joined Laura for my first run. I was hit by a car 10 years ago that messed my knee up pretty badly with 3/4 operations etc.

My heartbeat hasn't gone above 'rest' for many years, having a disabled child with complex needs and work fills most days.

I found by the ninth 'run', it seemed to get a bit easier. Planning to watch a few youtube clips on technique as its all over the shop presently. Next run Thursday, then Sunday eve. Just hope the knee can take it. I'm 38, 5,5" and 13st.

[liner33]

Looks after your knees, anything you can do to strengthen your core and your glutes will really help. I've struggled with my knees for years (Due to carrying too much weight) and they got worse during the couch to 5k and as I completed the program. But working on the support structure will really help support the joint and prevent injury, it's really worthwhile and there are lots of exercises on youtube. I found wearing ankle weights when walking around the house helped as well

[Stu-nph26]

Taxi congrats man awesome achievement it sounds like a couple days rest have been well and truly earned. Don’t leave it too long though get back out there once the knees are rested. I have a rest after the great north run in 2016 and only Just started running again now

[Dan_1981]

Wk2 Run three tonight.

It's going alright, had been going every other night but a sick missus last night prevented that and I was actually dispointed.

I also prefer running at night and also in the rain - a nice fine drizel seems to be preference at the moment.

[CrackTaxi]

Stu-nph26 said:

Taxi congrats man awesome achievement it sounds like a couple days rest have been well and truly earned. Don’t leave it too long though get back out there once the knees are rested. I have a rest after the great north run in 2016 and only Just started running again now

Thank you very much mate! I don’t plan on leaving it too long don’t worry. I’m meant to be running tonight and I’m quite down and sad about the fact that I probably won’t be! The knees definitely feel better than yesterday but I think they’ve got this sore for a reason, my body is telling me something that I’m doing wrong and I’m gonna try and sort it so I can run again, first though just let them heal for a few days.

Keep it up mate

[Stu-nph26]

CrackTaxi said:

Stu-nph26 said:

Taxi congrats man awesome achievement it sounds like a couple days rest have been well and truly earned. Don’t leave it too long though get back out there once the knees are rested. I have a rest after the great north run in 2016 and only Just started running again now

Thank you very much mate! I don’t plan on leaving it too long don’t worry. I’m meant to be running tonight and I’m quite down and sad about the fact that I probably won’t be! The knees definitely feel better than yesterday but I think they’ve got this sore for a reason, my body is telling me something that I’m doing wrong and I’m gonna try and sort it so I can run again, first though just let them heal for a few days.

Keep it up mate

I will do I have my last run this week and I’m done too. I’ve already ran 2 x 30 mins but didn’t manage to reach the big 5k but I’ll do that on the next run even if it takes a little longer than 30 mins

[Tall_Paul]

Congrats taxi! Hopefully the runs after the C25K are nice, I'd be starting off with some 5k runs a couple of times a week and then going from there.

I've discovered that if you manually pause strava (even for a couple of seconds) during the workout it doesn't try and calculate your moving time (which on a 30 min run can be 2 mins less than the elapsed time), which means your pace is calculated on the elapsed time (minus the pause), giving a more accurate figure.

Week 5, run 1 completed tonight for me.

From now on, I'm not including the warm up and down walks, and my pace is also my true pace as above (so slower than my previous runs). I may or may not do this going forward...

2.22miles / 3.58km
21:08 time
9:30 /mile / 5.54 /km

Today felt like a proper run, feels good not to be walking every few minutes.

Edited by Tall_Paul on Wednesday 15th January 17:54

[CrackTaxi]

Stu-nph26 said:

CrackTaxi said:

Stu-nph26 said:

Taxi congrats man awesome achievement it sounds like a couple days rest have been well and truly earned. Don’t leave it too long though get back out there once the knees are rested. I have a rest after the great north run in 2016 and only Just started running again now

Thank you very much mate! I don’t plan on leaving it too long don’t worry. I’m meant to be running tonight and I’m quite down and sad about the fact that I probably won’t be! The knees definitely feel better than yesterday but I think they’ve got this sore for a reason, my body is telling me something that I’m doing wrong and I’m gonna try and sort it so I can run again, first though just let them heal for a few days.

Keep it up mate

I will do I have my last run this week and I’m done too. I’ve already ran 2 x 30 mins but didn’t manage to reach the big 5k but I’ll do that on the next run even if it takes a little longer than 30 mins

You’ll get it mate!

[CrackTaxi]

Tall_Paul said:

Congrats taxi! Hopefully the runs after the C25K are nice, I'd be starting off with some 5k runs a couple of times a week and then going from there.

I've discovered that if you manually pause strava (even for a couple of seconds) during the workout it doesn't try and calculate your moving time (which on a 30 min run can be 2 mins less than the elapsed time), which means your pace is calculated on the elapsed time (minus the pause), giving a more accurate figure.

Week 5, run 1 completed tonight for me.

From now on, I'm not including the warm up and down walks, and my pace is also my true pace as above (so slower than my previous runs). I may or may not do this going forward...

2.22miles / 3.58km
21:08 time
9:30 /mile / 5.54 /km

Today felt like a proper run, feels good not to be walking every few minutes.

Edited by Tall_Paul on Wednesday 15th January 17:54

Cheers mate! I haven’t run since finishing yet, was meant to run last night but I’m missing a run because of my knee pain. They still hurt a bit now but not nearly as much, I hope they’re okay by tomorrow night!

Probably a mixture of me being 16 stone and being a bit of a heel striker! I guess when I ran in my air max trainers I had a lot of cushioning under my heels but since getting the running shoes it’s much less cushioning so all of my body weight landing on each heel took its toll!

I’ll wait for the pain to go and then when I run again I’ll try and land a bit softer and stick to steady 5k runs only until I get down a couple of stone in weight, which hopefully shouldn’t be too long! Then after that I can carry on and up my distances and speeds. I’ll be gutted if I can’t run without pain again!!

[GM182]

Congratulations wjb and Crack Taxi on completion. Must be a great feeling.

Got week 5 run 3 tomorrow. Actually looking forward to it as it feels like running a solid 20 mins will mean I'm becoming a runner rather than some fat bloke who has to keep stopping!

Pace is still slow last time out. 6.40/km. I'm sure it will improve though.