C25K First Continuous Run

Today was Week 5 Day 3 of Couch to 5K – the one when you have to run continuously for 20 minutes without stopping.

I have to admit that I wasn’t sure I’d be able to do this, what with only running once a week up until last week, but decided to not worry about it too much and just give it a go. I mean, what’s the worst that could happen?

I decided to use the seafront again as it’s pretty much the only flat route around here that doesn’t involve stopping to cross the road, and headed off nice an early. The walk to the seafront is about 10 minutes, so I used that as my warm up and then started my run nice and slowly, keeping an eye on my pace.

I found the first 800 metres or so a bit of a struggle. My legs felt kind of heavy as I plodded along the promenade, but after a while things seemed to loosen up and I got into my stride. I headed West, away from the busy area and the Saturday morning parkrun (I’m not quite ready for running in even a small crowd just yet). There weren’t too many people around and the weather was cool with a slight breeze and drizzle, which is perfect for me.

After 10 minutes, I turned around and headed back the way that I had come, enjoying the freshness of the sea air in my lungs while trying not to think about how far I still had to go. It certainly wasn’t easy and I knew that my body was having to work harder than it had done in a while to keep going, but I did keep going and made it to the end. A full 20 minutes, with no walk breaks.

The 10 minute walk home helped me to cool down and when I got home I checked out my stats.

The blue line shows my pace, and the big straight-ish part in the middle is the 20 minute run which, it turns out, was fairly consistent at 6:55 per km. The red line shows my heart rate, which ranged from 140 to 180 bpm throughout the running section, so I definitely gave myself a good workout. The little grey dots show my cadence, which is all over the place, but I can work on that later. For now, I’m just happy to have had a good run.

For the rest of the day, I did feel pretty tired and basically did nothing, but I guess I earned it.

Next weekend will be the Week 6 run. I’ll probably not bother with the midweek runs and go straight to the continuous run. It’s only an additional 2 minutes so it should be ok.

How’s your weekend going? Did you get a run in? Please share your thoughts in the comments.

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