And so it begins
My name is Sarah and what follows is a personal account of my Couch to 5K journey.
C25K (Week -1)
So today I decided that I needed a reason to get out of the house and away from business emails at least one per week. I needed some ‘me time’. As a 53 year old woman this has co-incided with my need to tackle the menopause (inner witch) head on. The gained weight and lack of fitness is playing havoc with other aspects of my life – not least my self confidence. Within a couple of hours of having this realisation a good friend and fanatical runner reminded me that his running club was about to start another Couch to 5K ten week programme. Before I could give it too much thought I had agreed to join and paid my £10 fee. My friend, Ant, has assured me that the club is very welcoming and that I will be well looked after. Unfortunately, the first session will coincide with a prearranged trip to the pub with friends. It will be our first get together since the end of lockdown and we have already booked a table and food. Once again Ant reassured me that I will be OK to start at week 2. The programme works on the basis that I will need to attend a group session every Friday and then do 2 homework runs during the week in between. That all sounds doable.
C25K 1.1 (Week 1 Session 1_)
The trip to the pub was a roaring success. The food was incredible, the weather mild enough to be outside with a blanket and the company was just the tonic I needed. I feel better already. I told our pub friends about my new mission to start Couch to 5K and they congratulated me and wished me luck.
C25K 1.2
As I am missing the first Friday session I have been doing some reading online. Week One looks OK. There is lots of walking and some running. I feel reassured and confident that missing Week One won’t be a problem as I am sure I can run for one minute at a time. One minute isn’t so long. How hard can that be? Bring on Week Two
C25K 1.3
To show my commitment I have bought myself some running shoes. Nice bright yellow and green. Let’s get this thing started. I told my friend Sue about my plans. She is having a similar moment in her life when she feels the need to get out. It’s not a coincidence that our husbands are playing golf together when we have this conversation. By the end of our chat Sue has agreed to come along with me on Friday. I have paid her £10 and we have agreed that she will pick me up en route. There really is no getting out of it now.
C25K2.1
” I do start to feel a little breathless after a few minutes of warming up. I’m quite relieved when we stop. “
It’s Friday night. I have all the gear on. My new trainers are gleaming. There is no hiding from the fact that I am new to this. I have Strava set up on my phone and whilst I am not looking forward to the actual running I am looking forward to seeing my data at the end of the session. This is a good time to explain that I am a fully fledged ‘coucher’ I hated running at school and did all I could to get our of PE lessons. A few years ago I took part in a Muddy Run challenge over six miles. I did so knowing that I could walk it all if necessary. Whilst most people were dreading the obstacles I looked forward to them as a reason to stop running! I did complete the muddy run and even jogged between some of the obstacles for a few minutes. Not only am I not a runner I have not done any exercise other than a few evening walks during the last 18 months. Lockdown has been a convenient excuse to be quite lazy.
When Sue picks me up we joke about the madness of our decision and I sense that Sue is almost as nervous as I am about this whole thing now that the time has come to get started. On arrival at the local rugby field we are greeted by several running coaches. Their running ability is obvious. Not just because of their physique and t-shirts with running club logos but their confident attitudes make it clear they are not ‘couchers’.
Before long around 30 people have gathered and we start to make small talk while we wait to get going. A few of us are here for the first time but most new runners met each other last week. I get chatting to a lady who confides her age. When I realise that she is 15 years my senior I feel a sense of reassurance. However, I will soon learn the hard way not to be too quick to judge others.
We are split into smaller groups and our group is taken to a corner of the field with our assigned coaches for the night. The coaches and the couchers are easily picked out. However, there seem to be a few others who fall some where between the two. As the evening progresses, I discover that some members of the main running club (some of whom started out with C25K) have turned up to volunteer extra support. Within our group I think there are 2 coaches, 6 or 7 couchers and 3 or 4 volunteer supporters.
We start with some stretches to warm up before jogging round in a circle. Heel flicks, high knees and waving arms ensue as we continue ‘jogging gently’ (the coach’s words not mine) in a circle. Then on different commands we bend to touch the floor, give a little jump or change direction. I am reminded of games we played in the girl guides. So far so good but I do start to feel a little breathless after a few minutes of warming up. I’m quite relieved when we stop. Next we are shown the importance of using our arms and I am keen to take on board all tips for better technique. One of the volunteers gives a great demonstration. Hearing that Angie started on Couch to 5k three years ago and now runs 3 or 4 times a week and is preparing for another half marathon is very encouraging. The best bit is that she looks like a ‘normal person’ and not some super human athlete. I do not mean that disrespectfully. On the contrary, she is someone I am truly inspired by.
We then start to walk briskly around the perimeter of the field. On the 4th side of the field we all break into a gentle jog. We get back to our starting corner and thankfully take another break to do some more stretches and see more demonstrations on using arms effectively while running. The next 2 laps of the field involve some running and some walking. I feel my breathing becoming very laboured as the laps progress. Before the 4th and final lap of the evening we are reminded to listen to our breathing and when we become breathless to slow down our pace. We are then asked to do a final lap with as much running as possible.
I set off at what I think is a comfortable pace. However, it isn’t comfortable for long and by the time I reach the first corner I am taking the advice to slow down my pace. In fact, I slow down so much that I am sure I could walk quicker. A few of the group stretch out ahead. They make it look easy. A few of us fall behind. I am glad that I am not the only one who needs to ease up. Sue is keeping me company and I urge her to go at her own pace. I then realise that one of the other slower runners isn’t a coucher but a volunteer who has dropped back to keep us company and give some encouragement.
As I turn for the final length of the field I give in to the desire to walk for a few paces. The few paces stretch to at least thirty paces before I decide to make an extra effort and jog the last few metres. I am very happy to finish what the coach told us was the last lap.
The whole group join up and we do some cool down exercises. My heart sinks a little when we start jogging in a circle again. The running isn’t over yet after all. Thankfully we soon stop and do some lovely leg and arm stretches while standing still. Happy to be stationary I put extra effort into the stretches. We finish with some stretches which involve standing on one leg and grasping your ankle behind your bottom. At last I smile. A few people wobble and need several attempts to get their balance. I get my balance straight away. Feeling proud of this little achievement I do the same on the other leg and do my best to make it look easy.
The session comes to an end. One of the coaches explains our homework runs which we need to do twice before next Friday. We all congratulate each other before heading back to our cars. At home I check out my strava data. Disaster I forgot to press record! Ah well. I have a lovely shower before enjoying a hearty tea. After all that I think I have earned my fish and chips tonight.
C25K 2.2 (Week 2. Session 2 which is also the 1st Homework)
” I continue laps of the field alternating running and walking. By the 3rd lap or is it the 4th I am pretty sure my running is slower than my walking. “
I am keen to get my first homework done and make sure that Strava is on and recording. I decide to walk to a local field. I estimate it will take 5 minutes to walk there which Is perfect for the warm up walk. I remember to walk at a good pace getting quicker over the 5 minutes. It soon becomes clear that my estimate is wrong. It takes around 12 minutes to get to the field and maybe its the hill but my breathing is a little laboured already when I get there. I check my stop watch on my phone. The thought of 2 minutes jogging followed by 2 minutes recovery walking then repeat 5 times seems easy when you say it quickly. I’m not so sure now though. I go past the group of energetic people doing a boot camp session and head to the far side of the field.
Carrying my phone in my hand so that I can track the minutes I start a 2 minute run whilst trying to estimate how far up the field I can get in two minutes. It’s not a very big field. I reach the end of the field and turn back feeling good after around ninety seconds. For some reason the next thirty seconds seems to last minutes but eventually the 2 minutes are up and puffing and panting I gratefully start 2 minutes of walking. I remember someone saying that the start of every run is always tough but after the first few minutes (or was it miles) your breathing settles down and it gets easier. I walk in hope. All too soon it’s time to start running again. I continue laps of the field alternating running and walking. By the 3rd lap or is it the 4th I am pretty sure my running is slower than my walking. I try to think of something different and start singing songs in my head. The first lyrics that find their way to my brain are ‘What doesn’t kill you makes you stronger’. How strange. I didn’t realise I liked Kelly Clarkson. I can’t remember the next few lines so make up my own words…. ‘run a little taller, you can be a fighter, footsteps even lighter’. Wait a minute. Is that 4 laps or 5 now? Have I finished or not? I do not want to get home and find that I didn’t do enough so I take a deep breath, another deep breath and start another repeat. The last lap ends with me gasping for breath and not really running at all. Nevertheless, I feel proud of myself as I begin the walk back. I try to recall the cool down exercises and wave my arms around a bit more as I head for home. As soon as I get in the door I stop my Strava and check the data. Zooming in on the tracking I can see that I did an extra lap. The entire effort had taken nearly 50 minutes. Not a bad start. Now where are those jam and cream scones.
C25K 2.3
” If I can’t run for 2 minutes today how on earth will I ever be able to run for 5k in just 9 weeks time. ”
I have agreed to meet Sue for one of our homework sessions each week and tonight is the night. We have arranged to meet in the at the National Trust park at Blickling. Sue is already there when I arrive and she has even sorted my parking ticket so there’s no getting out of it now. I change my shoes and we do a few warm up stretches together. Between us we remember quite a few of them. As we go into the park a few things strike me. Firstly, it is beautiful to be in a wide open space with bluebells everywhere. The second thing I notice is that it is not flat.
We walk for a few minutes as part of our warm up and then we are off. 2 minutes running followed by 2 minutes walking. We quickly agree to circumnavigate a hill while we are running and tackle the upslope when we are in a walking phase. The first couple of intervals go quite well. At least I think intervals is the right term. I will have to check that out. It’s important to use the right technical jargon after all.
Finally we are on the last 2 minutes of running, I can hardly breathe and then we have no choice but to go uphill. Sue does a time check. 45 seconds to go. I know I should keep running and it is only 45 seconds but I cannot get my breath back and with 10 seconds left I urge Sue to keep running while I start to walk. When the alarm sounds to tell us to walk for the last 2 minutes I am still breathing heavily. Sue recovers well and we congratulate each other on a good effort. We walk back towards the cars as part of our cool down. When we arrive back in the car park we remember to do our cool down exercises. We bend knees, straighten legs and put hands on thighs asking each other ‘Does this look right?’, for a few minutes. I remind Sue that we should do the standing on one leg stretches. After all this is where I triumph.
I am beginning to think that C25K is possibly not for me. If I can’t run for 2 minutes today how on earth will I ever be able to run for 5k in just 9 weeks time. That has got to mean at least 40 – 50 minutes of running.
C25K 3.1
” Most people have already stretched ahead of me but I am keen to keep them in my sights at least and so I push myself to run a little quicker. ”
So, its week 3 for everyone else and week 2 for Sue and I. My in-laws have come to stay for the weekend and when I told my father in law that I was about to go out running he started to laugh. I know it’s a bit odd to think of me running but I feel a bit thrown by his reaction. I decide to use the emotion to give me extra determination.
It is pouring with rain. It’s that really wet rain and we are all instantly soaked. Nevertheless, the turn out tonight is brilliant and everyone is in a positive mood.
I chat to another ‘Coucher’ and she tells me that she has previously run 10k and even a half marathon but that was a while ago and she is keen to get back into running. I truly believe that if you have any historical running experience, even from your school days then that is an advantage. Maybe it’s muscle memory or maybe it is just evidence that your body is capable of running. Either way I feel that these people with a running history are starting from a footstool rather than a couch.
What is clear is that everyone has a story. Everyone has their own reason, their own purpose and their own goal.
Once again the warm up leaves me feeling exhausted but I remind myself it’s going to be tough for a while but it will all be worth it when I have developed some stamina.
It seems the coaches think the same as they explain to us that tonight’s session is all about building stamina and finding our own pace. The mantra we are asked to remember is that fitness runners ‘start slow and finish faster’. Hence, tonight’s main activity is designed to give us a chance to put that to the test. We are told to run along a designated route for 8 minutes. After exactly eight minutes we will all turn round and run back to the start. The theory is that everyone will run their own pace and their own distance but that we will all finish roughly together. I decide that I will be happy to start slow and just finish. Sixteen minutes of running sounds impossible.
Perhaps the coaches sense my apprehension as they remind us that it is OK to take walk breaks. The important thig is to keep moving. So off we go. Within a minute I know that I am not running at my own pace. Most people have already stretched ahead of me but I am keen to keep them in my sights at least and so I push myself to run a little quicker. Sue is at my side and she seems to be doing OK. She looks relaxed and her breathing sounds easy. I on the other hand am breathing heavily and feel anything but comfortable. I keep going for about 4 minutes before I give in and switch from running to walking. Sue pulls away and I urge her to go ahead. I count to twenty and then make myself run again. Within a few seconds I have regained most of the ground on Sue and I feel OK. I push on a little harder to match Sue’s pace. This doesn’t last long and I slip into a walk 30 run 30 walk 30 run 30 pattern for a couple of minutes. When the 8 minutes are up and we all turn back. I force myself to take the advice to slow down my pace and set myself the target of continuous running for the 8 minutes back. Angie falls into step beside me and makes me slow down when she hears my breathing change. With encouragement to slow down I complete the 8 minutes back without stopping to walk. I call that a result. My pace averages 9 minutes 26 seconds per km. Some people can walk quicker. If I could keep up that pace it would take me almost 50 minutes to complete 5km.
C25K 3.2
” It takes several minutes before I can talk to Patrick properly. However, I know that I am smiling. Not because I have enjoyed the run but I have enjoyed achieving the goal. I can’t help wondering if I will ever enjoy the run. “
It’s homework time. It’s early evening and rain is threatening again. I decide to walk to the playing field again for the warm-up walk before doing the main activity which involves 3 minutes running and 2 minutes walking for 20 minutes before cooling down. As I walk to the field I am feeling a little excited. I want to do this. I want to feel that I am making progress. Also, Patrick, my husband, has agreed to come with me to assist with the timing. Patrick is someone who was ‘born to run’. It doesn’t matter that he hasn’t run for a couple of years. He could put his running shoes on and do 5k in a very respectable time today if he chose to. I know that I will push myself tonight. I will not want to give in and walk with Patrick watching me.
I know that I struggled to run for 2 minutes without stopping last week so if I can manage 3 minutes that will be evidence that my stamina is improving. I am probably more of a couch person than anyone else in the group. I tell myself I don’t mind being the slowest. I simply have the most to gain.
Tonight the field is empty when we arrive. The session goes well. Patrick calls out the time splits together with just the right amount of encouragement as I reach the end of each 3 minute run. For the last run interval I cross the middle of the field so that I finish in the corner ready for the cool down walk home. After what feels like two and a half minutes I am running into a head wind. Patrick is standing where he expects me to finish. I thought he was welcoming me with open arms but as I get closer I see that he is showing me that the wind is so strong he can lean into it. With around 15 seconds to go my legs are as heavy as my breathing and I just want to stop and walk. I take deeper breaths, think back to the advice given by the coach lasy week and pull my shoulders back a little to open my lungs. I’m not sure it helps but it takes my mind off the running for a few steps and with my heart pounding in my chest I get to Patrick and the 3 minute target. I am relieved to start walking and I focus on getting my breathing back to normal. It takes several minutes before I can talk to Patrick properly. However, I know that I am smiling. Not because I have enjoyed the run but I have enjoyed achieving the goal. I can’t help wondering if I will ever enjoy the run.
C25K 3.3
” I slow down my pace so much that walking would be quicker but still I cannot get my breathing under control. ”
Sue and I have agreed to meet at Blickling again for tonight’s homework. Angie has very kindly agreed to come with us. There are so many advantages to running with friends, not least that sessions tend to be planned a day or so in advance and once the commitment is made hence, I am far less likely to drop out.
Angie has programmed her Garmin watch with the times for the relevant walk run splits. After a little chat during our 5 minute warm up walk we break into a gentle run. Angie glances at her watch and gently says ‘how are you doing ladies? This is quite a pace. Remember this is all about pacing yourselves to be able to finish’. Her comment is spot on and we ease up a little on the pace. I immediately feel the improvement in my breathing. We are in the midst of a 3 minute running interval when I feel my energy levels dropping. I ask Angie ‘Time check?’ hoping she will say less than a minute as I think I can just about manage that. ‘Nearly there’, says Angie. ‘Keep going’. What seems like more than a minute later I ask again ‘Time check Angie?’. Ooops comes the reply. I think I programmed this split in miles instead of minutes. We all laugh and gratefully grind to a walking pace. Angie checks her watch and we get back to our splits. Despite our best navigational efforts the last 3 minutes of running is on an uphill slope. I slow down my pace so much that walking would be quicker but still I cannot get my breathing under control. It is with real reluctance I tell Sue and Angie to keep running while a take a few steps at a walking pace. I push myself and manage to run again for the last 10 seconds. It’s not ideal but it is still an improvement on last time. We finish with a recovery walk back towards the car park stopping under a shady tree to do our cool down stretches. I feel pleased with myself despite needing to walk. Sue and Angie give me heaps of praise. They know how hard it has been for me and being able to share it with them has made a big difference to how I feel. I still can’t imagine running for 5 minutes let alone 5k. When they both think we have finished the cool down exercises I smile and remind them of the balancing stretches.
C25K 4.1
” I feel as if I have made real progress and as we do a final lap of the field for a cool down I confess to Angie, that I have almost enjoyed the session. “
It’s club night. Tonight’s main activity involves repeatedly running the same distance in increasingly quick times. After we all mark the distances we can run in 40 seconds with cones we must try to run the same distance in 39 seconds. I dig a little deeper and cross the line as the coach, Paul, shouts 39. I think I could like this challenge. We walk back to our start positions using the walk as a ‘recovery’ period. Miraculously, I hit the target for 38, 37, 36, 35, 34 and even 33 seconds. I am surprising myself as I keep finding a little more in the tank. Over the relatively short distances I find I can lengthen my stride a little bit which feels good.
We are getting ready for the 32 second sprint. Several people are taking advantage of the rest period and having a little chat when the Paul calls ‘ready, steady, go!’. It seems that I am the only person who has noticed and as I set off I get a head start on everyone else. For the first time ever I feel as if I am winning a running race. I don’t mind that it’s because no one else heard the starting gun. It feels great. I push myself to my limits and lengthen my stride a little more taking the deepest breaths I can. There is no way I could keep this up for very long but it feels great for exactly 30 seconds. I cross the line not just at the front of the pack but well within the target time. My celebrations do not last long. Paul calls us back for one more effort. I have clearly peaked too early as my last interval time is back to around 40 seconds. It doesn’t matter. I feel as if I have made real progress and as we do a final lap of the field for a cool down I confess to Angie, that I have almost enjoyed the session.
C25K 4.2
” As my breathing quickens, I ease off the pace. Who cares if I could walk quicker? “
It’s Bank Holiday Monday. We had friends to stay yesterday and so I didn’t get to bed until the early hours but I know I need to run today. The forecast is for a very warm day ahead with temperatures climbing into the high twenties. When I wake up at 7 o’clock the first thing I think about is running. What has happened to me? I creep out of bed, don my running kit, have a few long sips of water and head outside. I feel strangely excited to do this today. I crave the sense of achievement when I complete the session. It has been playing on my mind that so many people drop out of C25K at week four or five. I must think of a reward for myself if I reach week six. I mean WHEN I reach week six.
Today’s task, is to run 4 minutes and walk 1 minute for 20 minutes. It seems a big increase from last week. I decide to walk to the park again which takes longer than the 5 minutes to warm up. Nevertheless, I decide not to start the main activity which includes the running until I get to the field. At the moment the familiarity of the field is a comfort zone I need. Not surprisingly there is no-one else on the field at 7.30am on Bank Holiday Monday. There is plenty of warmth in the sun but it’s not yet unbearable. I hold my phone in my hand to keep an eye on the time. The first 4 minute run is really tough and as I reach the end and slow to a walk I cannot imagine how I am going to do this another 3 times.
I actively ignore the ‘I can’t do this’ feeling and focus instead on my breathing and posture. My breathing settles and I start the next interval. I give myself permission to slow down and listen to my breathing. As my breathing quickens, I ease off the pace. Who cares if I could walk quicker? I am amazed when I finish all of the intervals without needing to walk when I should be running. This really is progress. As I walk home, mainly downhill, I thrown in a little 30 second jog by way of celebration. Back home I remember to stretch my arms, legs and my smile. I definitely enjoy the feeling of achievement. Could it really be possible to get from couch to 5k in 9 weeks? My pace now averages around 8mins 49 seconds per km.
C25K 4.3
” I find myself feeling more relaxed than usual. That is until we almost literally bump into a herd of cows. They don’t look over pleased to see us so we do a quick 180 and run in the opposite direction. “
It’s Tuesday morning and I decide to give myself an extra morale boost by jumping on the scales. I feel quietly optimistic that I have lost at least 1 kg maybe even 2. I step onto the scales and wait for the numbers to appear. I can’t quite believe what I am seeing. Are the scales broken? I haven’t lost anything. Worse still, I have gained 2.4kg and I am the heaviest I have been for 20 years.
I know some people will try to placate me with the old ‘muscle weighs more than fat’ adage but I know the truth. I have over compensated for the amount of exercise I have been doing. Three lots of 45 minute sessions in a week clearly does not entitle me to cheese and biscuits, bacon butties and jam and cream scones at will. Looking on the bright side I do think that my arms are a little less flabby. Must be all that arm action.
It’s now Tuesday night and time for the second homework session. I am running with Angie and Sue again at Blickling. After my positive homework session yesterday morning I am keen to show them some improvement. We chat and catch up on news during the warm up walk but I let Angie and Sue do most of the talking. I am quietly reminding myself of the strategies I need to complete this session successfully. As our watches and phones buzz to tell us to start running I pump my arms and off we go. This time I realise for myself that the pace is too quick if I am to keep running for the full 4 minutes. I ask Angie how her training is going for the half marathon and then slow my pace down so that my breathing is quick but steady. At this pace Angie and Sue have little problem talking while they run. I add a few occasional words but mainly enjoy listening to them chatter. It’s a good distraction and I find myself feeling more relaxed than usual. That is until we almost literally bump into a herd of cows. They don’t look over pleased to see us so we do a quick 180 and run in the opposite direction. We have about 1 minute to go until the next walk interval and I am quite happy to speed up a little bit to get some distance between us and the cows! The rest of the session goes really well. As we start the last 4 minute run interval I know I can finally finish a session meeting all of the targets. I confess to Angie that I am starting to enjoy myself just a little bit.
C25K 5.1
” As I finish each lap puffing and panting I see everyone else looking relaxed and enjoying a chat before going again. I joke that at least I am giving everyone else an extra minute worth of recovery time. “
Its been a busy week but I am looking forward to seeing everyone at running club tonight. I always feel a little apprehensive as we don’t know what is in store each week. It’s been warm all day but as I get ready to go it starts to rain. I grab my waterproof layer and water thinking that the rain might not be a bad thing.
There are a few people away this week so when we are split into two groups our group has more coaches and volunteers than couchers. In fact the ratio is probably 2:1. We start with some warm up exercises after which I feel a little breathless while everyone else appears to be quite comfortable. I remind myself that it was never going to be easy and that I should not compare myself to everyone else. My challenge is a personal challenge. I am not in a competition.
After various arm waving and leg kicking stretches we complete a lap of the field. I do my best to keep up with the pack. At about half way I have no choice but to let the others get away from me. I continue to run as fast as my heavy breathing allows. As I finish the lap I am bent double getting my breath back. We are then split into two groups and our group is taken to a nearby stretch of road with an incline. We are going to practice techniques for running up hills.
I listen carefully and add the word ‘cadence’ to my new vocabulary. The aim is to run using shorter steps to the top of the ‘hill’ then enjoy a recovery run downhill back to the start point. We are going to do this several times with a short rest break between each effort. As I set off with the group I once again try to stay with the pack. In my head I know the pace is too quick but I hope that as it is a relatively short distance I may manage. As I approach the top of the hill everyone else passes me on their way back down. Thankfully a couple of volunteers have stayed back with me and they chatter as they run alongside me. I eventually get to the bottom of the hill totally out of breath. Clearly I didn’t really get the hang of the recovery run on the way back down as I am far from recovered. As I stop, the rest period starts. A minute later we all set off again. I haven’t learned my lesson and I run as hard as I can so that the gap doesn’t get too big between me and everyone else. The idea of a recovery run downhill seems futile. The only way I will recover is to stop and walk but I don’t want to do that so instead I keep running as hard as I can so that I don’t make everyone else wait too long at the bottom. My relief at getting to the bottom is short lived. In fact it lasts exactly 60 seconds as that is the time that elapses before we set off again. I discard my waterproof jacket as much to lose some weight as to cool down a bit. Somehow I manage to keep going for the next few repeats until the coach says ‘Well done! Last run to the top then back to the main field’. Knowing it’s the last uphill run I put on my waterproof jacket again and give it my all.
Next the coach explains the importance of pacing yourself for the planned distance. The term ‘start slow finish faster’ is our mantra. The coach tells us that we are going to run several laps of the field. The idea is to make each lap a little quicker than the last. It doesn’t take much to realise that you should not start too quickly so that you have room for improvement. After a little rest we all set off on our first lap. I am last to finish the lap and my time is 3 minutes 20. I discard my coat once again. We are all then given a one minute rest before we go again.
During the one minute rest we are reminded of our times so that we know what we have to beat. Everyone else in my group had finished in under 2 minutes 20. I had taken a full minute longer. I don’t mind coming last. Someone has to. I complete the next lap in 3 minutes 16. Everyone else has improved their times too. As I finish each lap puffing and panting I see everyone else looking relaxed and enjoying a chat before going again. I joke that at least I am giving everyone else an extra minute worth of recovery time.
One of the coaches notices that I am struggling and she starts to jog a lap with me. She listens to my breathing and makes me slow down until I can manage to say a few words while still running. Finally, I stop thinking about everyone else and I run at my pace. I finish the lap feeling a bit better than the last two laps and after the one minute recovery my breathing returns to near normal for the first time.
I run the next lap again with the coach and we finish in 3 minutes 10 seconds. I have improved my overall pace but also improved my breathing thanks to slowing things down from the outset. As we start the last lap my coach tells me that she will run all the way with me but that I can set my own pace. We do just that. I ask her about her own reasons for getting into running and enjoy listening to her story as we continue to run. She kindly and wisely asks ‘Is this pace right for you?’, when she notices my breathing quicken. At last we are on the home stretch and when she says ‘Well done! You have got this’. I see everyone else has finished already and I dig deep to do a little sprint finish. I say sprint, I ran as hard as I could, pumping my arms for all I was worth. Everyone gives me a cheer and says well done. Their praise and encouragement is totally genuine and I am really grateful that they acknowledge how hard I have pushed myself. Many of them have completed the last lap in just over two minutes and with my sprint finish I have managed 3 minutes and 6 seconds.
We all do some cool down exercises and as we head to the car at the end of the session I feel shattered. Back at home I feel quite emotional. I think I have run a faster pace than I am used to and hope that at least my strava data will prove how hard I have worked tonight. But, to cap it all, I then realise that I had left my phone, with the Strava App running, in my coat pocket to keep it dry. It had spent most of the night laying on the side of the field. It seems a silly thing to be bothered about but I am really disappointed. It has been the toughest session yet. I wonder if this is what other people thought when they gave up at week 4 or 5. This has been my toughest session in all respects. However, my overriding thought is ‘I will not give up’.
The morning after… It has taken me 24 hours to recover from last night’s run. Not just physically but mentally too. I have spent a lot of time thinking about the session and why it affected me so much mentally. I couldn’t talk to Patrick about it for several hours. I am beginning to realise that I have several areas to work on in order to meet this challenge. I start to make a list. Increasing the strength in my legs, developing stamina in my breathing, using the energy in my arms, building resilience and endurance in my head and finding time in the week to get out and run. I am not sure I could do any of these things on my own. The weekly group session is key to my progress. Nevertheless, I do not want to feel like I did last night after every session. So, I need to work out some new personal strategies.
I think about the impact of coming last time and again last night and wonder if that is what affected my emotional state so badly. I genuinely don’t mind coming last so it’s more than that. I replay the session in my head. I remember joking that ‘I earned everyone an extra minute of rest time’, and realise that this is the key to my mental setback at the end of the night. I have been thinking about what I could have done differently. I should have had the courage to stick to my own pace. I could have used a strategy from a previous session and on the hills exercise I could have turned when everyone else turned. I could have asked one of the coaches for support earlier in the evening. I often get the lyrics to a song stuck in my head. Today I find myself singing The Climb by Miley Cyrus. The lyrics are so apt. “There’s always gonna be another mountain. I’m always gonna wanna make it move. Always gonna be an uphill battle. Sometimes I’m gonna have to lose. Ain’t about how fast I get there. Ain’t about what’s waiting on the other side. It’s the climb.”
C25K 5.2
“As I reach the end of the first 6 minute run interval I slow to a walk and my breathing returns to normal within a few seconds. This is a good feeling and not one I have been used to. “
It’s homework time and I need to get the last session out of my system. I am glad to be running alone and even decline Pat’s offer to come with me. I need to do my own thing using only my own expectations to push myself. Once again I walk to my comfort zone field. On arrival I see a group of teenagers on the first corner swigging from a bottle of Vodka. I decide to walk past them and use the far two-thirds of the field for tonight’s run. I feel their eyes on me as a swing my arms doing some extra warm up stretches. It feels better, more purposeful, than just walking past them. It’s a warm night and I remind myself to be kind to myself. The target is 6 minutes running and 2 minutes walking for 24 minutes. I have run around this field enough times to know roughly how far I can get in 6 minutes of running.
I try not to think about the time ticking on my phone and listen instead to my breathing. I lift my head up and look around and ahead of me. I have got into the habit of looking a few metres ahead of my feet. Looking up feels good. I feel bolder and I can feel my lungs opening up more. As I reach the end of the first 6 minute run interval I slow to a walk and my breathing returns to normal within a few seconds. This is a good feeling and not one I have been used to. I enjoy the recovery walk and feel ready to go again when my phone tells me it’s time to run. As I approach the 24th minute I change my route so that I leave the field running. It will mean running past the Vodka swigging teenagers but I don’t care. When I hear their laughter which I feel may be at my expense I hold my head higher and draw on my reserves to run a little faster. I lengthen my stride and for a few seconds feel as if I am running on air. As I get out of their sight the 24 minute timer sounds on my phone and I gratefully begin to walk.
It takes a while to get my breathing back to normal this time but I feel good. In fact as I continue my down hill walk home I do several walk 30 paces run 30 paces intervals. I can’t wait to get home and check my Strava data. Thankfully this session has recorded properly. As usual my first response is to send a screenshot of my data to Leanne. Her quick reply ‘Woweeee well done!!!’, makes me smile. Her next comment that ‘The tough runs will definitely make you stronger so they’re worth pushing through’, finally makes me feel OK about Friday’s session.
C25K 5.3
” We do our cool down exercises and once again I feel the euphoria that comes with achievement. I also note that we have covered over 1.6 miles which is over 2.5k. Maybe just maybe with a few walk intervals I will be able to do 5k by week 10. “
It’s back to Blickling with Sue for the second homework session of the week. We agree to walk her lovely dog Dexter for 30 minutes before we run. We will count this as our warm up walk too. Sue has been checking out different routes at Blickling and suggests a run along a footpath that takes us through the trees giving us some shade. The hoggin footpath is more forgiving than tarmac and easier than running on thick grass. The path is a little rough in places so we have to watch our footing. It’s also quite undulating. Our task is to run for 20 minutes continuously so we set a 10 minute timer and off we go. Sue is a stronger runner than I am and I am grateful that she is very happy to run at my pace. I ask her a few questions and enjoy the slightly one-sided conversation as we tackle the first ten minutes.
The first few minutes are a real effort and I wonder how I am going to manage twenty minutes. But miraculously after about 4 minutes I feel a little more comfortable and my breathing settles down. It may be that the slight downhill is helping too. As the 10 minute alarm sounds we allow ourselves a 20 second walk while we reset the timer. The return run tests my stamina. There is a gentle incline for most of the run. Sue gives a time check at 3 minutes left to go. In my head I am thinking ‘OK I can do 3 minutes, I am not going to walk, however slow I have to go I will keep up the running motion’. The last minute is a real struggle but I have no thoughts of stopping or walking. The alarm sounds and we break into a walk congratulating each other on something that seemed impossible just five weeks ago. We get back to the cars and my breathing is already back to normal. We do our cool down exercises and once again I feel the euphoria that comes with achievement. I also note that we have covered over 1.6 miles which is over 2.5k. Maybe just maybe with a few walk intervals I will be able to do 5k by week 10.
C25K 6.1
” When I know we have just 15 seconds left I lengthen my stride, remember the runners mantra and go for a quick finish. I like the feeling that I had something left in the tank at the end. “
It’s club night again. As I arrive tonight I feel a little nervous. Sue is away this week too. Ant has sent her the instructions for tonight so that she can still do the same session while she is away. I mentally start to prepare myself for whatever challenges this week brings and that includes reminding myself that it’s OK to go at my own pace. Several people who missed last week have turned up again this week and the ratio of coaches and volunteers to couchers is closer to 1:1. That in itself feels better.
As we wait to get started I look around the group. I wonder about each person’s story. What made them come here tonight? When someone mentions that we are on week six I think back to missing week one. It finally dawns on me that simply reading about week one was my first mistake. When I read that the plan required walking and running for just one minute I thought that I could skip that week. How wrong I was. I can see now that each week consolidates the last week and prepares you for the next one. I had not let my body and brain know that something new was about to happen. It’s a bit late but it’s a lesson well learned.
After some warm up exercises and a couple of laps of the field the main activity for the session is explained. Tonight we are to run on a set course for 11 minutes then turn and run back. I am happy with this activity. I know I can walk if I need to. I know I can choose my own pace and most importantly, I know that we will all finish roughly together.
The 11 minutes start with a lap of the field before heading along a footpath to another field. Despite my mental preparations I once again find myself being pulled along by the pace of the pack. By the time we hit the footpath I am really struggling and I know I cannot keep up the pace. I am overtaken by several runners and then my guardian angel (one of the coaches) appears on my shoulder. Her first comment is ‘Don’t try to keep up with Mark, listen to your breathing and run your own pace’. I try to slow down and catch my breath but I’m too late. My breathing is laboured and my legs are like lead weights. I concede and start to walk.
My coach gives me a few seconds before saying. ‘See if you can restart the running action. Remember it doesn’t matter how slow you are going it’s the running action that counts at the moment’. I absolutely know she is right and I force myself to lift my feet a bit quicker. Immediately, I am reminded to slow down. Sure enough my breathing settles and I even manage a little conversation with my coach. As we reach the 11 minute mark everyone turns and I feel OK. In fact I feel surprisingly OK. I keep a steady pace and begin to feel almost comfortable. When we arrive back at the field I ask for a time check. When I know we have just 15 seconds left I lengthen my stride, remember the runners mantra and go for a quick finish. I like the feeling that I had something left in the tank at the end. We finish the evening with some relay ‘races’. I love these short quick efforts and hope that they go some way to building my stamina too. The only downside to the evening is that I have messed up my strava app yet again. Hey Ho. I know what I am going to get for myself as my reward for reaching week six.
C25K 6.2
” I check the data collected by my Garmin watch using the App on my phone. So much data. Now this is the element of running that I can enjoy. “
After several Strava fails and a good bit of research I have bought myself a Garmin watch. It looks complicated initially but after a few minutes I have got it all set up, paired with Strava and I have even programmed the workout for today’s homework run. Angie has kindly agreed to run with me again and she has suggested going out of my comfort zone and running through town. I can’t wait to finish!
When Angie suggested running through the town I wasn’t too sure about the idea of leaving my comfort zone field. I didn’t want anyone to see me plodding along. What would they say about me? But I remembered what Leanne had said to me, ‘Mum, if you see someone running along the road and they look like they are struggling what do you think when you look at them?’. Immediately I had replied, ‘I feel full of admiration for them for getting out there and having a go’. Leanne had made a good point, maybe other people will think the same when they see me. If they don’t, well I shouldn’t worry about what they think.
Angie and I have a little chat while we walk for the five minute warm up. I make the most of talking now as I won’t be able to walk and run. When we start to jog I feel good but Angie gently reminds me to pace myself. I know she is right and I ease up just a little. After a few minutes I even try saying a few words. As I begin to chat I forget my pace and once again I sense my breathing start to struggle. I ease up once again and then find a steady pace. Angie tells me about her training runs for the up and coming half marathon she has signed up for. She has been in training for the event for over a year because it has been postponed so many times due to Covid restrictions.
When our Garmin watches buzz to indicate time for a little recovery walk I feel happy but not desperate to walk. The final 10 minutes of running pass smoothly and the most significant think about today’s run is that it is insignificant. We finish with some cool down stretches. I feel quite proud of myself and allow myself a little smile when Angie holds the hedge while standing on one leg. At least I still have the edge when it comes to balancing.
The best is yet to come. I check the data collected by my Garmin watch using the App on my phone. So much data. Now this is the element of running that I can enjoy.
C25K 6.3
” For now, I am focused on continuous movement. I will worry about speed another day. “
Its Wednesday at 5.45. Angie and I had agreed to go out together to do my 2nd homework which involves running for 25 continuous minutes. However, its 34 degrees outside so we agree to wait until 7pm. I have felt quite lethargic and ‘out of whack’ today partly due to the weather and partly due to the numerous hot flushes I have had, caused by the inner witch otherwise known as the Menopause raging away. I have been drinking little and often all day, I really want to do tonight’s session. I use the gained time before my run to play with the settings on my watch and set a workout for the warm up walk and then the 25 minute run.
When Angie comes to meet me at 7pm it is still 24 degrees and she brilliantly suggests we drive to a place she knows where there is plenty of shade.
As we complete the warm up section and start to run my first thought is ‘How on earth am I going to keep doing this for 25 minutes’. Reading my thoughts Angie remarks, ‘It’s still really warm to let’s just do this one step at a time’. It’s precisely what I need to hear. I relax, stop thinking about how long there is to go and start appreciating the fresh air, the quietness of the country lane and the cheerful birdsong. I ask Angie about her half marathon preparations and we begin to chat as we settle into a slow but steady pace. I even manage to chat back tonight. I glance at my watch and see that we have been running for 6 minutes and I am feeling OK. In fact I feel more than OK. I feel better than I have all day. My breathing and legs had been a little heavy for the first few minutes but they seem to have accepted the inevitable and I feel reasonably comfortable. We carry on chatting and I acknowledge milestones along the way. After five minutes of walking and ten minutes of running we did an about turn without stopping and soon Angie was telling me that we had completed a mile. I felt brilliant. I looked at my watch and said to Angie ‘Wow, only two minutes to go – that’s easy enough’. Then I laughed as I realised just 5 weeks ago the thought of running for 2 minutes non-stop was terrifying. When I started this challenge I did so not expecting to actually run for 5K. My goal has always been to complete the 5k using a mix of walking and running. This week, for the first time, I update my goal to run more than 50% of the 5k.
When I check the data on Strava I can see that my pace was very steady. It was certainly not quick but that is no longer the current priority. For now, I am focused on continuous movement. I will worry about speed another day.
My average pace is a steady 9 mins 32 seconds per km. I am thrilled to have kept a very steady pace for the full distance. The fact that I finish feeling OK means that I can look forward to the next session.
C25k 7.1
” The length of the lane that had once seemed insurmountable I now consider to be the ‘just the last little bit’. ”
It’s Club night and it has been pouring with rain all day. Earlier Sue called to say that she is in a lot of pain and her back has gone into spasm. She has spoken to medical professionals who conclude that its nothing to do with her running but probably a result of a 10 hour car journey on Thursday. I am gutted for her. I can hear the frustration in her voice. I know that it’s not just because she is in pain. She was looking forward to the run tonight. I realise that whilst I have been feeling quite anxious about tonight’s run I would be really disappointed if someone told me for some reason I could not go. Actually, today is Leanne’s birthday and we have planned a family celebration but it all had to be fitted around my C25k session. What is happening to me?
As we all get out of our cars the heavens open. With the rain lashing down the coaches, the volunteers and nine C25Kers put on waterproof layers in anticipation of a soggy session. Tonight, our coach, Paula explains that we will be doing 3 runs with the aim of completing each run without stopping to walk. This sounds a little scary but after my homework sessions I know I can do it if only I can stick to a sensible pace that suits me. I check my Garmin watch is ready to record my runs and adjust the settings so that I can see my pace as I run. I know that my average pace is typically somewhere between 14.50 and 15.10 minutes per mile. I have been following a few friends on Strava and marvel at their pace of eight, seven or even six minutes per mile.
Paula asks us all to start with a lap of the field. As always it feels hard going to start with. Not least because yet again I try not to let the others get too far in front of me. However, I do manage to make conversation with a couple of the coaches while I’m jogging and I complete the lap without even considering walking. Remembering that it takes me a few minutes (at least) to settle into any run I feel optimistic that the 2nd run will be even better.
Next Paula tells us that we are going to do a timed run for 15 minutes. It will be 7½ minutes of running along a route then we all turn and return to base for the other 7½. The emphasis is on running slowly to ensure we do not need to stop and run. I feel as if this activity is designed for me personally. It ticks all my boxes. As we set off I let others go ahead as I know that their slow pace will be quicker than mine. The run takes us out of the Rugby club and along a lane that we have now run several times. Up until this week I have always needed to stop before the end of the lane. So, as we all get to the lane I glance at my watch. My pace is 13.50. I know it’s unsustainable, so I ease off a little and instantly feel the benefit. As I reach the end of the lane without needing to stop I am happy that the rest of the group are still in my sights. As we reach the half way mark and all turn back I am feeling good. The great thing about these types of run is that I get to be at the front for a while. I check my pace and decide to try running just a little quicker for a while to see how it feels. I want to stay ahead of the pack for a little while before they all overtake me. Soon I am back to the lane and no-one has overtaken me yet. My new pace is still OK and I hope that I can keep it up for the last stretch. This time I notice a few landmarks along the lane. Two runners and a coach overtake me calling out ‘Well done Sarah!’. I can hear the genuine praise in their voice as they recognise that I am still running. As I return to the Rugby field another coach jogs up along side me. Kevin congratulates me on a great effort and as I look at my watch I tell him that I still have a minute to do which means that I have definitely run faster in the 2nd half. Kevin keeps running with me until his watch tells us that we have hit the 15 minute mark. I stop running and start chatting to other runners who have also just finished. This is another first for me as I am usually bent double catching my breath at this stage.
‘For our next run we are going to do a timed mile’, explains Paula. Ant leads the way and Paul is sent ahead to mark the ½ mile mark so that we all know when to turn back. Once again we head out along the lane. I keep a careful eye on my watch and let the rest of the group go ahead. At the turning point I feel happy and confident that I will complete the mile without needing to walk. I cannot believe I have made so much progress in terms of my stamina in just 6 weeks. As I get close to the finishing line back at the rugby club I decide to finish the mile, and run three, in style. I can see me fellow runners ahead of me. Most of them have already finished. I dig deep and go for a sprint finish. Everyone gives me a round of applause as I run as fast as I can over the finish line. This time I am bent double to get my breath back but not for too long. Paula calls out 13 minutes 46 for my first ever timed mile. It is a statistic I plan to remember. I feel happy that I have had a great night and 3 good runs. However, I have clearly been mistaken as Paula gathers us together to explain run three. ‘What?’, I exclaim, ‘I thought we had done three runs’. Only to realise that the first field lap was a warm up run and didn’t count. Everyone laughs at my mistake and I happily laugh with them. When Paula says that the 3rd run will just be six minutes out and six minutes back it doesn’t sound too bad and for the 3rd time tonight we head out along the lane. When we all turn on six minutes I contemplate stepping up the pace but recognise that I have had great night already and allow myself the luxury of running comfortably. As I turn into the lane I find myself thinking, ‘home straight’, which is another measure of how far I have come in just a few weeks. The length of the lane that had once seemed insurmountable I now consider to be the ‘just the last little bit’. As we all assemble for cool down stretches the rain continues to lash down. We are all thoroughly soaked and yet our smiles could not be wider. Everyone has made great progress and there are congratulations all round before we get into our cars, dripping wet and already looking forward to next week.
My average pace for the evening is 8 minutes 30 seconds per km. That’s a 10% improvement in pace in just 6 weeks.
Rest day
I am not running today but something remarkable happened this morning. As I was drying my hair, looking in the full length mirror, I noticed something. My hips are no smaller and I’m pretty sure my bum is as big as ever but that didn’t matter. What I saw looking back at me was someone who ran 5k last night, albeit with rest breaks in between. If you could bottle this feeling and sell it you would be an overnight millionaire. It’s priceless.
C25K 7.2
” As I approach a hill the words ‘Slow Down’ painted on the road are a timely reminder and I do as instructed before my breathing escalates. ”
Last night we stayed over with friends in the city. Knowing I need to fit in a run sometime today I brought my running kit just in case I felt up to an early morning effort. When I went to bed at 1am after several glasses of wine I figured the early morning run wouldn’t happen. However, when I woke soon after 7am I could hardly wait to get my running kit on. I crept out of the house to find it raining again. Ah well. I am on totally unfamiliar running territory. I have programmed my Garmin watch with a warm up, a run, a walk, a run and a cool down, workout. I set off hoping to find a long road I can run along until the halfway walk and then turn back. Unfortunately, I take a few bad turns and find myself turning left and right at random. I note a few landmarks to help me to find my way back. I laugh at a sign saying ‘Pedestrians this way’, and decide that I am not a pedestrian I am a runner and as such I ignore the sign and proceed on the road. As I approach a hill the words ‘Slow Down’ painted on the road are a timely reminder and I do as instructed before my breathing escalates. As I reach half way and turn for home I check my pace. Much of the outward run has been on a slight incline and I use the very gentle downhill slope to increase my cadence. I estimate I am a mile from home and aim to get back in less than 13 minutes 45 thereby beating my timed mile from Friday night. Breaking my run down into various different challenges really works for me. Feeling motivated, the words of a Whitesnake song come to mind and I sing the chorus on repeat, ‘I don’t know where I’m going, But I sure know where I’ve been, Hanging on the promises in songs of yesterday, And I’ve made up my mind, I ain’t wasting no more time. Here I go again’. When I get back to our friends’ house, after a few wrong turns, I am very glad to stop. I have pushed myself harder than I had planned. I am tempted to skip the cooldown stretches but I don’t want to mess up all my hard work. I have started to see each run as both a measure of what I can do today and also preparation for what I want to be able to do on my next run. I take my time and do all the stretches I can remember, saving my favourite balancing thigh stretches until last as a little treat. I can hardly shower quickly enough as I am desperate to check out my data on my Garmin App and on Strava. The results are better than I had imagined. I have 4 gold ‘medals’. I have achieved personal records for 1 mile, 2 miles, 1 km and ½ mile. I could not be more pleased. Within minutes Leanne is messaging to congratulate me. I don’t think she can possibly know how much her words of encouragement mean to me. A little while later one of the coaches, Paul, has noticed my run and he comments, ‘Fantastic Sarah, and what’s known as negative splits where each 4k quicker is than the last.’ My pride reaches new heights. I am going to enjoy my rest days and look forward to my next run on Wednesday. Meanwhile, maybe I will treat myself to a new running top or two.
C25K 7.2(b)
” When I get back home I do some stretches and remind myself that not all runs will be good runs. ”
Today was going to be a rest day but after a busy day at work I thought a gentle run might help to clear my head. At around 6 o’clock I pulled on my running shoes and decided to do the 2 mile route through town that I did 8 days ago with Angie. As this is an extra run I tell myself there is no need to break any records. Just have a nice steady run.
I get off to a reasonable start and just begin to find my running and breathing rhythm when I find myself behind two very mouthy teenage lads. One walking and one on a bike. We are on a long narrow stretch of road along by the river. There are no options for changing my route and they are walking a little slower than I am running. There is only one thing for it I will need to run past them. Either I can keep at the same pace and I will take a while to get past them and out of sight or I can try to step on it a bit to get away from them. Their attitude is unpleasant at best and I decide to dig deep and get past as quickly as possible. I try to lengthen my stride a little bit whilst also increasing my pace. It takes me almost two minutes to get out of earshot and eyesight. By which time my breathing is very laboured and my legs are feeling heavy. I check my pace and slow down. However, the damage has been done and the rest of the run is erratic. I repeatedly find myself quickening up and then struggling with my breathing and then slowing down again. It seems impossible to find a happy rhythm. When I get back home I do some stretches and remind myself that not all runs will be good runs.
After getting my breath back and having a shower I take a reluctant look at Strava. It wasn’t all bad after all. I have 7 Personal Record awards including fastest 2 miles, 1 mile, 1km, ½ mile and 400m. Angie, gives me a virtual thumbs up for the run and I explain about the two youths. She reminds me that the situation may well have pushed up my stress levels which will also have impacted on my breathing and may have been why I didn’t really settle down properly for the remainder of the run. In conclusion, tonight’s run was not great, it was not the most enjoyable, it didn’t feel like a good run but like many imperfect things in life it has made me stronger. Now I am definitely going to have a rest day tomorrow before my next run with Angie on Wednesday. As an after thought I think to compare the data from this run with the data a previous run. That’s the beauty of Garmin and Strava. I discover that the exact same route which took 32 minutes 8 days ago has taken me 27 minutes tonight. Average pace 8 minutes and 9 seconds per km.
C25K 7.3
” After 10 minutes I find myself thinking that it would be nice to walk for a few minutes. I ask myself ‘Do you need to walk or do you want to walk?’ “
My last run, with the mouthy boys, has knocked my confidence. Despite the positive data recorded at the end of the run I did not feel in control and I ended the run feeling jaded, breathless and lacking belief. Angie has come to my rescue and has suggested that I meet her for a run tonight.
We set off on a new route and soon find ourselves running through fields. It is lovely to be away from any people or traffic. After 10 minutes I find myself thinking that it would be nice to walk for a few minutes. I ask myself ‘Do you need to walk or do you want to walk?’. Recognising that I don’t need to walk I ask Angie about her granddaughters and plough on. The next ten minutes are not easy but the issue is as much in my head as in my legs so I do anything I can to distract my brain. I sing Aerosmiths ‘Don’t want to miss a thing’ in my head for several minutes. I didn’t choose this song because of any significant lyrics but simply because I know enough words to keep me going for 3 minutes. I wonder if I might have to resort to the National Anthem one day. Finally I find a rhythm and feel OK once again. Eventually Angie says, ‘We have done 40 minutes. Do you want to walk?’ I know we are still a few minutes from Angie’s house and I surprise myself when I say, ‘lets keep running’. After 45 minutes of running Angie amazes me when she congratulates me for completing my first 5k. I very happily suggest it’s OK to walk from here. I am so excited that I forget all about my stretches until I have driven home and got into the shower 15 minutes later. The best bit of any run is checking the data and my pace is just over 14 minutes per mile. I consider this to be very respectable. I change the setting to metric and note the pace of marginally under 9 minutes per km. If I can complete a park run in under 45 minutes I will be very happy.
C25K 8.1
” The only sounds are the birds singing and my Garmin making twiddly noises every few minutes. I can only assume that it’s trying to tell me about my pace but I have no idea if the noises mean I am going too quickly or too slowly. “
Last night was C25K club night. Sadly, I couldn’t attend due to work commitments so this morning I am keen to make up for it. After a bad night’s sleep, thanks to my inner witch causing several hot flushes, I get up a little later than originally planned. I set up my Garmin for a 40 minute run and decide to simply see how it goes. This may not be the best strategy, but I figure I will just start running and when I need to stop I will walk. I want to run without pressure or expectations. It’s just before 9am on a Saturday morning and thinking that any mouthy youths are probably not up and out yet I decide to try the river route again. It’s a 3.3km route which I should be able to complete in under 30 minutes. I have set a target pace on my Garmin of between 8 mins 30 and 9 mins per km and off I go. It’s a lovely morning, not too hot. The only sounds are the birds singing and my Garmin making twiddly noises every few minutes. I can only assume that it’s trying to tell me about my pace but I have no idea if the noises mean I am going too quickly or too slowly. I focus on my breathing instead and do my best to find a good rhythm. The run goes well and I lengthen my stride on the downhills and use my arms on the hills. As I get close to the end of the planned route I decide to carry on running for a little while longer. The extra route I choose has a hill but I decide to go for it knowing there will be a downhill on the last leg. As I attack the hill a light drizzle starts. It is gloriously cooling and I use the good feeling to push on up the hill. After I while I check my watch. It reads 2.72 miles and 37 minutes. I spot a lamppost in the distance and aim to get to it by 38 minutes. As I pass it I check again. 2.82 miles and 38 minutes. I spot another lamppost. This time as I pass my watch reads 2.92 and 39 minutes. I realise I cannot make the magical 3.1 miles, aka 5km, in under 40 minutes but nevertheless I increase my pace and cadence to ‘finish faster’ as advocated by the coaches. I keep running until my watch shows 3.16 miles as I want to be sure that I have completed the full 5k. I walk the last few hundred metres to home bringing my breathing back under control. I don’t fully believe what I have achieved until I see in on both Garmin Connect and Strava. 5km in 40 minutes and 28 seconds. Pace 8 minutes 6 seconds per km. I’m one very happy runner.
C25K 8.2
“Ernest Hemingway once said “I learned never to empty the well of my writing, but always to stop when there was still something there in the deep part of the well, and let it refill at night from the springs that fed it.” “
It’s Monday afternoon. I need to run tonight but I feel apprehensive. I think it is because I gave the last run my absolute all and I don’t think I can beat it. I finished with nothing left in the proverbial tank. Ernest Hemingway once said “I learned never to empty the well of my writing, but always to stop when there was still something there in the deep part of the well, and let it refill at night from the springs that fed it.” Maybe I need to remember the same approach with my running. With that in mind I plan to run 2 miles tonight. I will not allow myself to be tempted to do more. My priority is to finish the run feeling positive.
I have just had a blunt reminder that I am still a coucher wanting to become a runner. I planned to run 1 mile, walk 3 minutes, run 1 mile. It was supposed to be an easy run. It was hard. In fact it was really hard. It was without doubt my hardest run for 3 weeks and it felt like failing. I was lacking in energy from the outset. I even stopped after 10 minutes for just a few seconds to take a photo by the river. That helped and my breathing improved again for a little while. At one mile I stopped for the 3 minute walk. I wasn’t gasping for breath but I was exhausted as if I had just run 5k flat out. I gave myself a little talking to and at the end of the 3 minute walk I started running again at a super slow pace so that I could keep running for the rest of the 30 minutes. I used every strategy I have been given so far. I used my arms. I shortened my cadence. I pulled back my shoulders and took deeper breaths. Nothing had the impact I was hoping for but by hook or by crook I made it back without stopping to walk although walking would possibly have been quicker once again. I have already realised that running can teach us many life lessons and I need to see what I can learn from tonight’s effort. I think I will have some supper first. To add insult to injury or should that be injury to insult I have noticed a tiny blister on the bottom of my foot. Time to pamper my feet too.
I have just had some great news which has really lifted my spirits. My co-coucher Sue has been out for her first run since hurting her back and it sounds as if she is back on track. I am really looking forward to running with her again. I have missed her company. Sue truly understands how much effort each run takes me and her words of encouragement always help me to keep going.
I want to say that losing weight whilst doing C25K is not important to me but that would be untrue. I had several objectives when I started this programme. As well as trying to improve my overall fitness and hoping to alleviate some of my menopausal symptoms, I was also hoping that I would see the numbers on the scales come down as reward for all my extra exercise. I have even been watching what I eat very carefully. For the last week I have had lots of healthy salads and I have avoided bread, cheese and all the other high calorie foods that I usually enjoy. On Saturday I turned down Beer Battered Haddock and Chips in favour of a Crab Salad. Surely that sacrifice alone is worth a few ounces. Well apparently not as the scales are still showing the same numbers as 8 weeks ago.
My daughter Leanne has frequently suggested I think carefully about what I eat before and after a run and I have taken her advice to have yoghurt (protein) straight after a run. But what did she say about what to eat before a run? Could that have been my issue tonight? It felt as if I was running on empty and perhaps I was. On reflection I have not had any carbohydrates to speak of for several days. I see carbs as stored energy and I was hoping that I could utilise some of the energy I have been storing on my hips for the last 18 months!
My niece Jenny reminded me that the ‘hard runs are sometimes the ones we need the most to make us grow’. With that in mind I am going to pamper my feet, pat myself on the back for finishing the run without giving up and then make a plan for the rest of the week. It’s just 4 days until our last C25K Friday night session and I want it to be a good one.
REST DAY
“‘You run off your carbs and then eat protein after’. Maybe it’s as simple as that.”
I have been researching ‘foods that runners eat’. There is a lot of scientifically proven good advice for athletes, marathon runners and extreme sports people. But what about couchers like me? I realise that I hardly need to ‘carb up’ in the same way as a marathon runner before my comparatively meagre 5k run but there must be a better way to prepare. If I am going to improve my running I know I am going to have to find a balance between a diet designed to lose weight and a diet that allows me to run by best run. Another beautiful friend told me that her son, Sam, who was taken from this mortal coil far too early, always advocated ‘You run off your carbs and then eat protein after’. Maybe it’s as simple as that. It’s certainly a good place to start. Thank you Sam.
C25K 8.3
“I feel very nervous, borderline tearful, about my next run.”
Over the last 2 days I have thought a lot about my C25K journey. I have been feeling quite anxious and that I may have reached my limits on Saturday. I can’t imagine even matching that run let alone beating the time or the distance. I feel very nervous, borderline tearful, about my next run.
I have pushed myself to make sure that every single run on my journey has exceeded the previous run particularly in terms of continuous running distance but also in terms of pace. Hence my run on Monday feels like a failure and I am not sure how to come back from it. Maybe my anxieties are compounded by the injury I am carrying. I am not suffering with the much written about shin splints or painful knees and hips. Instead I have muscle spasms in my shoulders and neck. I felt tension before my run on Monday and then during the run no amount of arm shaking seemed to relieve the tension. This is draining my physical and emotional energy. I have two dates on my mind. This Friday is the last C25K group session. The following Saturday we are all meeting for a 5K graduation run. I desperately want to complete them and I want to do well. Maybe this is a good time to reflect on my original objectives and set myself some realistic goals.
I have been looking at the C25K app and it seems to me that the slight flaw in the nine week plan is that there is an expectation that by the end of the plan a pace of 6km/hr is realistic. Now for some people that may be true but for genuine couchers like me that could be a step too far (or too fast). The thought of running 5k in 30 minutes is far from my reach but I don’t want to feel as if I have failed C25K if I take 40 or even 50 minutes. I wonder if other C25Kers have felt this way. Thankfully, the mentality at the running club is simply 5k is 5k. They recognise and celebrate all efforts. Once again I realise the importance of doing this challenge with the support of fellow couchers, runners and coaches.
I am due to run later today and I am torn between having a gentle run to restore some confidence and not running again completely until Friday to allow my energy levels to fully recover. I can see pros and cons to each option. If I try to run and have another bad session how will I get myself together for Friday? If I don’t run will my mind and body be prepared for Friday?. Whilst I can see that pushing myself a little further or a little faster each time is what it takes to improve I think that maybe I need a consolidation run now and then.
After some consideration I have a plan. My daughter Nicola reminded me that eating too little is totally counter productive. It doesn’t lead to sustained weight loss and is often followed by over eating due to lack of energy and the resulting low moods. The inner witch (menopause) already plays havoc with my temperament, appetite and energy levels. She doesn’t need any help. I am going to eat and drink well today before attempting the week 3 homework which involves running 3 minutes and walking for 2 minutes repeatedly.
I feel as if I still need a target so tonight I will also focus on the ‘start slow finish faster’ mantra and aim to improve my pace a little with each interval. The only thing left to consider at the moment is the pain in my shoulders. I don’t want it to hamper my running and I also know that if I start with the feeling of tension in my neck running could make it worse. With that in mind I am going to apply some deep heat just before the run. Meanwhile, my lovely paramedic friend has suggested a drug free massage cream for use on tense and contracted neck and shoulders. I am certainly going to give it a go. Thank you Samantha.
C25K 8.3
“I am really tempted to start running to give a better impression. Luckily a tiny little voice in my head makes itself heard and I stick to the walking as planned. I do wave my arms around as if doing some stretches in the hope that it looks as if I am at the start or end of my run.”
I can’t put it off any longer. I’ve rubbed deep heat into my shoulders. I have drunk two pints of water during the day. I included carbs and protein in my lunch. I am as ready as I can be. The five minutes that I have allowed for a warm up walk seems like a long time and there is a temptation to start running after three minutes. I remind myself to stick to the plan and I put extra effort into the stretches and heel flicks as I go. As soon as my watch shows five minutes I begin the pattern of three minutes running followed by two minutes walking. The first 2 repeats go OK and I feel as if the running splits are at a reasonable pace. I resist the temptation to look at my watch too much and listen instead to my body and my breathing. On the 3rd walking split I notice two male runners heading towards me at a good pace. I feel a bit uncomfortable that I am walking and wonder what they must think of me. I am really tempted to start running to give a better impression. Luckily a tiny little voice in my head makes itself heard and I stick to the walking as planned. I do wave my arms around as if doing some stretches in the hope that it looks as if I am at the start or end of my run. As they pass me they call out a cheery hello in the way that fellow runners so often do and I realise that yet again I have been really silly to worry about what I look like or what others think. My watch gives a few bleeps and I start running again. I feel OK and I am past half way so I up the pace a little bit. The rest of the run goes OK and I am glad to get home feeling much better than I did last time. With Friday on my mind I take extra care with my cool down stretches and spend a few extra seconds balancing on each leg.
As always I take the first opportunity to check the data for my run on Strava. The first thing I notice is that my overall pace for the 2 miles is 13 minutes 21 seconds. Considering I have walked for almost half of the distance I am happy with that. On further investigation I can see that my running pace was frequently under 12 minutes per mile.
I have started to explore some of the extra data collected by my Garmin watch and I am curious about heart rate zones. Scanning through previous runs I see that my heart rate was in Zone 5 for 79% of the time during my 5k in 41 minutes run on Saturday. Perhaps that is why I was so shattered for days afterwards. By comparison I spend just 36% of the run in Zone 5 tonight. Further exploration reveals ‘When you reach Zone 5 you typically are at a sprint pace that is difficult to sustain for long. Breathing is laboured. Zone 5 training builds power, as well as anaerobic and muscular endurance’. I am all for pushing myself but clearly I need to know my limits, and zones, a bit better.
The extreme range of emotions that I have experienced this week have taught me several lessons. I have a feeling there are plenty more to come.
With the end of C25K in sight I need to start thinking about what is next for me. Will I keep running? I think so.
C25K 9.1
” Maybe it is getting past half way that enables me to stop feeling anxious. I am sure it is no co-incidence that as soon as my anxiety lessens my rhythm improves.”
As we all assemble for the last C25K group session I feel surprisingly nervous. My last three runs have left me feeling very confused about what I am capable of. Since I ran 5k in under 41 minutes I have serious doubts that I will ever be able to do it again. In fact I am not sure I can run continuously for 5k at any pace.
Tonight’s session is really significant for me. I want to prove to myself that I have made progress. I also want to reward the coaches for their patience and support. The best way I can do that is by finishing the C25K course with a great run.
Once everyone is ready we start with a warm up lap of the field which I now know is about 400m. As we jog around I chat with some of my fellow runners. Even as I chat there is a little voice in the back of my head saying, ‘Eight weeks ago you couldn’t complete a whole lap’. This is quickly followed by the same little voice saying, ‘You might not be able to run a full 5k tonight and may need to take some walk breaks’.
After the warm up coach Paul explains that we are all going on a new route which is around 4.5k. Those who want to can do an extra lap of the field at the end to top up to 5k. We are reminded to start slow and finish faster. In my head I am thinking ‘start slow and finish’. I have already accepted that I probably won’t do the final lap of the field. I can’t stop thinking that running 5k continuously is probably beyond me tonight.
The coaches and RNTs pair up with the couchers and we set off down the now all too familiar lane. As we all start to stretch out Angie falls into step beside me. I am so grateful for her encouragement and support. I watch as all the other runners pull away into the distance. I wonder how many minutes behind them I will be when I finish. Meanwhile, that little voice telling me ‘you might not be able to run 5k’ is getting louder.
As we get to the end of the lane all I can think about is how much further we still have to go and my breathing is not great. I try chatting to Angie and I am grateful when she makes up three quarters of the conversation. As we turn into the first downhill stretch my mind is already thinking about the uphill that I know is yet to come. As we approach half way we run past my house and Angie and I joke about nipping in for a G&T. It is at this point that quite suddenly and unexpectedly I find my running rhythm and my breathing settles. I admit to Angie that I had been feeling quite anxious for the first half of the run.
Maybe it is getting past half way that enables me to stop feeling anxious. I am sure it is no co-incidence that as soon as my anxiety lessens my rhythm improves. This turn for the good comes at a perfect time as two minutes later we approach the uphill stretch. I say to myself and out loud ‘same effort, slower pace’. I feel full of determination to keep the running momentum going all the way to the top of the hill.
I can see some of the other runners in the distance. Knowing that they are not completely out of sight gives me yet more encouragement. The chatting stops until we reach the crest of the hill. That little voice is still chirruping away in the back of my head but this time it is saying. ‘You have got this’. Paul drops back to check on us and I assure him that we have been running all the way, even up the hill. He congratulates me on not just the continuous running but also having the stamina to chat. His words of praise make me feel even stronger and I wonder if I might be able to attempt the lap of the field at the end of the run after all.
When we get back to the field some runners have finished and others are clearly on the extra lap. Angie doesn’t even ask. We carry on running. We are doing the extra lap.
With 100 metres left I turn to Angie and say, ‘start slow finish faster’. I pick up my pace and lengthen my stride. Paul falls into step alongside me commenting ‘great to see you’ve still got something in the tank’. As I cross the imaginary finishing line I know that my heart rate is definitely in zone 5 as is my level of pride. I don’t care what time I have taken although I estimate it is between 41 and 42 minutes. I have run continuously for 5k. Objective met.
As we all gather in a circle for our cool down stretches I look at my fellow runners. The distinction between the couchers and the coaches has shrunk a little and we are all wearing the same happy smiles. I truly think that the coaches are as proud of us as we are of ourselves. After congratulations are issued all round we all head back to our cars. I feel quite sad that our journey to 5k has come to an end. Thankfully there is a ‘graduation run’ next Saturday with a fellow group of C25Kers who meet on a Thursday night. The original plan was to do our first park run together. However due to the extension of the restrictions this will have to wait a little longer.
Then, just as I thought my running night could not get any better Angie hands me a ‘graduation gift’. I have often commented on Angie’s gorgeous collection of brightly coloured running leggings and so Angie has bought me my own bright blue, green and yellow leggings. But the very best it yet to come. On closer inspection I see that there are bottles of Gin, slices of fruit, ice cubes and botanicals printed all over them. They are perfect and I am so looking forward to wearing them for the graduation run next week.
Back home I check my data on Garmin connect and Strava. I see that I have run over 17km in the last 7 days. I feel mighty proud.
P.S. The Graduation Run
“As I join the other runners who have finished in cheering and clapping the last few over the finishing line I feel so very proud. I feel proud of myself, and proud of my fellow couchers. I hope that we have made our coaches feel proud too. “
It is the long awaited morning of the Graduation Run. I feel quite nervous but also surprisingly excited. Today is the culmination of my efforts over the last nine weeks. It will be a measure of my progress. I hope that I will make my family and the coaches proud. Today my success is their success. I want to be a credit to them and their patience I keep telling myself it is only 5k and therefore the planning required is minimal. However, I want to give myself the best chance to run my best run. I made a point of drinking well yesterday and had pasta for my evening meal. I have had a banana and a cup of tea this morning and I am not going to eat or drink anything else until after the run.
On arrival at the meeting point I can see my fellow graduates are equally excited and nervous. As we go through the warm up stretches and gentle runs the atmosphere starts to build. This is only a private group event, not a park run and there are only around forty runners taking part. However, our coaches and the running club have pulled out all the stops to make it a special occasion. There are start banners flying, time keepers at the ready and several people have come along to cheer us on.
After a short course briefing we are off. All of the C25K runners have been assigned a running buddy. I am so grateful to have Angie as my buddy. She knows my pace and my limitations as well as I do. My goal is simple. It doesn’t matter how long it takes but I want to complete the course without stopping to walk. For me the biggest challenge, at the moment, is being able to run continuously. Today’s course includes some hills so I need to be prepared to stick to the start slow finish faster mantra.
Then we are off. I start at the back of the pack vowing not to get sucked into the pace of the quicker runners. The first seven minutes, which are mostly uphill, are tough. As we navigate the course we are greeted by marshals at every corner, literally. I wonder if they realise how much their presence is helping me. When I see them clapping and hear them cheering there is no way I can slow down or walk. If anything I find myself pumping my arms a little harder, lengthening my stride a little further and making an effort to land on my heels and roll off my toes. When my watch bleeps to tell me we have completed the first 1k I hear a little voice in my head telling me there is a long way still to go. To shut out this annoying little voice I start singing Miley Cyrus’ The Climb in my head. The words seem very apt this morning.
I can almost see it
That dream I’m dreaming
But, there’s a voice inside my head saying
You’ll never reach it
Every step I’m taking
Every move I make feels
Lost with no direction
My faith is shaking
But I, I gotta keep trying
Gotta keep my head held high
I pull back my shoulders, lift my head high and look around me at the stunning scenery. As I count my steps I also count my blessings. Many friends have known great sadness and hardship over the last 18 months. I am healthy. I am getting fitter. I am running in one of the most beautiful places on earth.
As if by magic, as my watch tells me I have completed 1.6 miles my breathing settles and for a few minutes with no hills in sight I start to enjoy the run. I have always thought that to enjoy the run it needed to feel easy. This still does not feel easy but it feels doable and I will take that for now.
The next marshal indicates that we should turn right and he calls out ‘you’ve got this’. His cheery encouragement is all I need to turn the corner smiling. And there it is in all it’s magnificent glory, The Obelisk. Everyone has warned us about the ‘Mound of Opportunity’. The Obelisk looms at the hop of a fairly steep hill. It is well documented that many runners choose to walk this section. My goal is to run continuously so with Miley Cyrus back in my head I keep putting one foot in front of the other whilst singing…
There’s always gonna be another mountain
I’m always gonna wanna make it move
Always gonna be an uphill battle
Sometimes I’m gonna have to lose
Ain’t about how fast I get there
Ain’t about what’s waiting on the other side
It’s the climb
As we get to the top Angie does a celebration whoop whoop. Angie reminds me to use the flat at the top to recover my breathing before the scenic, downhill, run for home.
With one kilometre left to run I absolutely know I can run the rest so long as I don’t get carried away too soon. I look at my watch and do a quick calculation. I should be crossing the finishing line in under 42 minutes. As we near the end there is a section of road that is hidden from the view of the spectators on the finishing line. Angie advises me to ease up momentarily to get complete control of my breathing so that I am ready to go all out for a fast finish. I take her advice and feel the excitement building. This may only be 5k but today this is my marathon.
With 100m to go Angie very graciously drops back ever so slightly and encourages me to sprint for the finishing line. The coaches and volunteers have done us proud. There are flags, supporters, marshalls, timekeepers and even a finishing funnel. It has all the feel of a real event. As I cross the line, feeling quite emotional, I know my heart rate is in zone 5. I wave my arms in celebration and move out of the way of the next runner before stopping. Angie is there straight away to congratulate me before quickly reminding me to stay on my feet and keep moving to avoid injuries. As I join the other runners who have finished in cheering and clapping the last few over the finishing line I feel so very proud. I feel proud of myself, and proud of my fellow couchers. I hope that we have made our coaches feel proud too.
Conclusion
“I am living proof that a genuine coucher can achieve couch all the way to 5k in just 9 weeks.”
Nine weeks ago I struggled to run for 2 continuous minutes and I did not believe that I would ever be capable of running non stop for over forty minutes. I still have plenty to learn and plenty of goals to set myself. My running journey is far from over. I hope it has just begun.
I still enjoy finishing a run more that I enjoy the run itself. I still find running difficult but I would like to think that what I lack in natural ability I can make up for with determination.
Last night another coucher asked me if I had booked myself onto an event. It took me a while to catch on to what she meant. She was asking if I had booked myself onto an organised running event. First and foremost I was flattered that she thought I could even consider such an idea. I replied that I hadn’t got any plans past the graduation run next Saturday but that I do want to keep running. This morning her question came back to me. Throughout the last nine weeks I have had a goal. I don’t yet know what my next goal will be, but I do know that there will be another goal. Watch this space.
Thank you for reading my diary. If you have been thinking of doing C25K or you have tried and given up then I am living proof that a genuine coucher can achieve couch all the way to 5k in just 9 weeks.
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The Genuine Coucher 
That’s a fabulous blog Sarah. Congratulations on your writing and your running.
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Thank you Evette. Your help throughout the course has been very much appreciated but especially in week 5.
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Oh Sarah – thank you for sharing your journey… I read the last entries with a tear in my eye. Both so proud and also able to relate to how hard running is!!!
You have inspired me to run twice this weekend- unheard of. You are in my head… short strides and use those arms up the hills! Longer strides down. I smile as I feel you with me in my solitude 💕. I too feel so much easier when the half way mark has passed! Good luck and most of al enjoy your graduation run. I hope we can run together soon- will be so special. Here’s to doing things we never thought we could, especially with the witch!
Much love and luck my very special, incredibly inspiring and very dear friend xxxx
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Thank you Eileen for your beautiful words and never ending encouragement.
When we met up for a drink on what should have been week 1 I truly did not imagine I would ever run for 40+ minutes non-stop. I am now wondering what else is possible. Let’s get that run together booked in asap. Much love. xxxx
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Loved reading this Sarah. What an inspiration! Also shows how so much of ‘running’ takes place in your head, as much as your legs, something a lot of people don’t appreciate. Looking forward to seeing you on the course at Holkham this weekend (I shall be marshalling at the bottom of a hill 😉). Hope you enjoy it – and seeing the Strava data later.
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Thank you David. Since my school days I have had a very negative association with running and I truly did not think I could ever run a continuous 5K in under 42 minutes. The web is full of C25K stories but they all seem to be written by athletic looking people who achieve 10 minute miles in 9 weeks. When I first mentioned to friends and family that I had signed up I was inundated with messages from people telling me they didn’t get past week 5. It made the prospect even more daunting and without the support of the RNTs that would have been my story too.
I hope that one day someone else who is nervous about getting started will read my blog and believe ‘If she can do it so can I’.
I look forward to seeing you on Saturday – especially as you are at the bottom of a hill.
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Really enjoyed reading your story and meeting you; look forward to the graduation run on Saturday. Sometimes we all get a little mental block and it’s a great feeling to overcome it x
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Thank you Kirsty. Meeting fellow runners and hearing their stories fascinates me. I hope to hear more about your story next time we meet.
I am starting to realise that there is so much more to this running thing than just pulling on a pair of trainers.
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Sarah, you are an inspiration. This blog is excellent and I think mandatory reading for RntS coaches, to remind us of the effort and determination that is required by our C25K’ers week after week. From your experience I have identified some improvements we can make to our C25K course. So thank you for your blog and well done on your fantastic achievement.
Could we please copy or link to your blog from the RntS website?
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Thank you Kevin for your very kind and positive comments.
Many friends have told me that they gave up on C25K at around week 4 or 5. I am sure that this is because they didn’t have the guidance, encouragement and support that the RntS coaches offer.
I would be very happy for you to share my blog with anyone you think may be interested.
Hopefully, this is just the start of my journey.
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