From 15 cigarettes a day to 5k and my first parkrun

My couch to 5k training and a parkrun in 4 weeks.

So I decided I needed something to do for myself. Our daughter died in October 2024 from an ischemic bowel. She was disabled and the one thing she could do with total independence was to walk. She never complained because she couldn't verbalise or express herself and she has been my motivation to keep going when I hit a brick wall. 

I love walking and I completed the Ultimate 50 Challenge in the Chilterns in September, raising £850 and awareness for Bowel Research UK in memory of Stephanie. What I didn't consider when I signed up were the words 'Ultimate' and 'Challenge' and what they actually meant and I walked 25km/15 miles in 5 and a half hours with an elevation gain of 486ms. 

I decided to challenge myself further and to take up running and I started the couch to 5k on World Mental Health Day October 10th giving myself just 4 weeks to complete the 9 week program and be ready for my first 5k, a park run by November 8th.

I've not run since I was in school (1986) and I won the victrix ludorum where I competed in the 1500m and 800m in year 4 (now year 10) I ran in flip flops over the dunes in Durban in 2012 chasing the dog who was chasing a monkey, but I was over taken very quickly by the 13 year old who caught up with the dog, before I was half was up the first sand dune and more recently I ran for a train that had already left the station before I started running for it.

I committed to the parkrun with a friend before I started training, she is a volunteer and I knew once I told her I was going to do it, she wouldn't let me back out.

I know there are many of you who have been doing this for a long time, running marathons and thinking 'so what?' just remember, you started somewhere and I'm just sharing my journey.

I'm 54, I smoke 15 cigarettes a day and previous to starting this, I couldn't cough, sneeze or laugh without the risk of wetting myself, I've got a dodgy achilles, bad posture, nerve damage in my neck, suffer with chronic migraines and have a B12 and Vitamin D deficiency. Diagnosed with PTSD, grieving and mental health not good.

Each session is for 30 minutes and I each time I've been walking/running my distance has increased the time spent running.

Week 1 - 10th October 

• Walk 5 mins 
• Run 60 secs was so out of breath it hurt
• Walk 90 secs struggled to get my breathing back
• Repeat x 7
• Walk 5 mins

I need to buy a sports bra. The only part of me that hurts is across my shoulder blades which is apparently due to poor posture.

I also injured myself moving bricks around the garden when the wheelbarrow fell on me taking a chunk out of my right ankle.

Week Two - 17th October 

A 6 mile walk up the Malvern Hills with an incline of just over 1000ft in the first 45 minutes 

• Walk 5 mins
• Run 90 Seconds
• Walk 2 mins
• Repeat 6 times
• Walk 5 mins

I didn't quite get my timings/distance right and had an extra walk home

Wore leggings (I can understand now why women wear their active wear all day even for shopping, so comfy) I'd bought them when I worked with the European Golf and was 10kg heavier, spent the whole run/walk hoiking them up.

Ran to 'Eye of the Tiger' in my mind Sly and the cast were running behind me cheering me on, but at my speed, it was the cast at the age they are now.

• 45 mins swimming.

• Walk 5 mins
• Run 90 Seconds
• Walk 90 secs
• Run 3 mins
• Walk 3 mins
• Run 3 mins
• Walk 3 mins
• Run 90 sec
• Walk 90 secs
• Walk 5 mins

Felt like day 1, out of breath, gasping to get breath back. Resisited the urge not to 'Walk like an Egyptian'

Now running as far as I'm walking each time, but my running speed is the same as my walking speed currently.

Week 3 24th October

• Walk 5 mins
• run 5 mins
• walk 3 mins
• run 5 mins
• walk 3 mins
• run 5 mins
• walk 5 mins

I just couldn't run the 3rd full 5 minutes. I'm now running/walking in a straight line to the retail park where Peter is joining me for a coffee at the end of the session. However it has meant I haven't been doing the stretching exercises until I've got home about an hour later.

I bought a new sports bra. I took advice from an 80 year old on a sports bra in M&S she told me which had the best hold. I asked if ran much and she said no but any sudden movements and she could knock a small child over within 5ft if her boobs weren’t supported.

I repeated the run again on the Sunday and managed the third 5 minute run.

 

The runs are now getting longer and surprisingly I'm finding it getting easier and feeling so much more relaxed.

• walk 5 mins
• run 8 mins
• walk 5 mins
• run 8 mins
• walk 5 mins

• walk 5 mins
• run 20 mins
• walk 5 mins

I was absolutely shattered after the two 8 minute runs, so when faced with the 20 minute run I wasn't convinced I'd manage it. Not only did I manage the 20 minute run, but I also ran for 10 minutes then turned round and got back to my starting point in the 2nd 10 minutes. I felt really good after the run, not tired or out of breath. My pace hasn't improved even though I ran for 20 minutes and walked for 10, compared to when I started in week 1 when I was only running for 8 minutes during the 30 minute session.

Week 4 - 31st October

This week is a mixture of the above with a couple of 10 minute runs with 3 minute walks in between as well as longer runs of 20 and 25 minutes. I've run on Saturday, Monday, Wednesday and Thursday.

I had a bad run this week with a 5 minute warm up walk and a 12 minute run which was mostly uphill which I abandoned after getting out of breath so I returned to walking.

Week 5 - 8th November

Still on week 4 I did my longest run of distance and time on Thursday morning. 3.5k and 25mins of running. All on the flat and all on pavements. I've yet to test myself on grass/mud.

Friday night I drove to Monmouth after work to stay at my friends who has supported me via messaging and calls and love and laughter to get this far so I thought my first parkrun should be where she volunteers at. The parkrun on Saturday went really well. I managed to run the whole distance. I was really pleased with myself and proud of my achievement.

I really enjoyed the parkrun experience. I was apprehensive that I wouldn't as although I'm happy to mix and talk to other people, I don't really like joining in with things I've never done before. That's why I've enjoyed the couch to 5k. I hate the idea of having to drive somewhere, stress over parking, be somewhere at a set time, then worry I won't be able to grasp what I'm supposed to be doing or there are cliquey groups and I find myself alone not knowing what's going on. But my experience at parkrun couldn't have been different, although I was early and I hated the hanging around part.

The briefing was really good and instructions clear. I was introduced as a first timer and throughout the run not only did Kath, cheer me on, but there were volunteers on check points to keep us on route who were clapping, thumbs up and yelling words of encouragement. When I was lapped the other runners were great, with 'you've got this, you can do it' and several people stopped to chat to me afterwards, many who had come on their own, to say I'd done really well and for once I accepted the praise and said 'thank you'

My recovery went well also, with a walk around the town and a coffee to warm down, then I broke my 90 minute drive home up with visiting a couple of friends who have also started running recently for health benefits and home to a hot bath and an early night.

The following day was a rest day, but I did walk 1.5 miles home from the shops as advised online and I'm off for my next run on Monday as I start training for a 10k and another parkrun in Swindon next weekend.

Week 45 2025 - One Daily Positive and Project 365 - My first parkrun

It was strange going on Safari in the UK, especially an African one. I opted not to do the drive round West Midland Safari park as I find Safari drives frustrating with tourists not understanding the protocols of where to stop and not blocking the road for other drivers, plus I've seen all these animals in the wild and it does sadden me to see animals in captivity, even when they are there for breeding programmes to prevent extinction and for conservation projects. Also it takes around 90 minutes and kids get bored quickly in the car. In fact my 6 year old granddaughter got bored of the animals the second she realised there was a theme park and rides to go on, although she did enjoy the dinosaur experience. Typical.

Sunday 

Day 305 A day out with granddaughter to West Midland Safari Park. We went on all the rides, had a picnic and ice cream, walked round all the animal enclosures and completed all the tasks. While Peter took her home after a McDonald’s tea, I tidied up Halloween and got ready for my return to work in the morning. 

Monday 

Day 306 First day back in work after a month’s sabbatical. It wasn’t the right time to start a new job with the first anniversary of Stephanie’s death last month. I was really anxious, but bit the bullet and when asked where I’d been just came out with it all, nice and calmly, well rehearsed, a few tears, but held myself together in the staff room with a bunch of strangers. Morning spent in the staff room putting together everything I need to start interventions then afternoon eased myself back into lessons. Home for a run, Peter met me at the retail park for a coffee. Cooked a surprise apple crumble after defrosting apple slices thinking I was having curry for dinner, then making beans and cheese on toast. Off for a bath, some tv and blogging for the evening.

Tuesday 

Day 307 A very long day getting into bed at midnight after a full day in work then the train to Birmingham and 2 hours sitting in the cold and rain watching #bcfc thrash Millwall 4-0

Wednesday

Day 308 After a late night I struggled to get up, but got to work on time. A very busy day teaching two science lessons year 7 & 8 and 2 medical emergencies to deal with on top of mentoring and organising tutoring. Home and straight out to a badly planned route for a run into town that was mainly uphill which I struggled with. Reset a parcel that Evri returned without attempting to deliver so another £4 spent and now 2 weeks late. Peter met me in town for a coffee. Home to get ready for Nephews wedding tomorrow, rearranged the lounge now the carpet and rug are dry after the flood last week and late to bed, but a lot achieved. Celebrated grandsons 4th birthday on a video call. 

Thursday 

Day 309 After a run and a shower, we drove to Usk to my nephews wedding. Finished reading my book on the journey. No photos. Bride walked down the aisle to ‘Highway to Hell’ fabulous day and we were home by 6pm. Watched the finale of Celebrity Traitors and in bed at 11pm. 

Friday

Day 310 Van packed and a full day in work with History and PSHE years 8, 10 & 11. Drove to Monmouth to my friends for the evening for a catch up. Slept in the van on her drive. 

Saturday 

Day 311 Van packed up, tea drank. Went on a walk while I waited for friend to get ready then off to my first ever parkrun. At the half way point, had to kick in mentally to get through psychologically, but I did it. Off for coffee and chill out, then drove home via a stop at my old neighbourhood to drop off new baby and birthday gifts.

Things to make you smile:

Dealing with secondary school kids doing the '6, 7' at me and me trying to keep a straight face. My response 'have you finished? now I'm paid till 3.15pm, you can either learn or eventually I'll just do a call out, your choice'' 

Things that made me happy:

A day out just me and my granddaughter. Going to the football. Our nephews wedding day. My first parkrun. 

On the blog this week:

Post Comment Love - Link up with any post written this week

Word of the week - Win

Days out in the campervan September and October 2025

You are invited to the Inlinkz link party!

Click here to enter

7th-9th November 2025 - Post Comment Love

Welcome back to #PoCoLo with Stephanie from Bosworth.Life and I.

Post Comment Love #PoCoLo is a friendly weekly linky where you can link up any blog post you've written this week. If you're new or a regular visitor we're sure you'll find something of interest.

We'd also appreciate your help spreading the #PoCoLo word on Twitter, tag us and we'll RT. You can find us on twitter here: Stephanie - @BosworthLife and Suzanne - @ChickenRuby 

I'll be catching up with reading your posts, sharing and commenting over the next few days. 

I've had a good week. Back to work after a sabbatical. My nephew got married. We got the carpets dried after a burst water pipe and we dried the awning after a camping trip.

I'm away tonight sleeping on a friend's drive in the van and on Saturday I'm taking part in my first parkrun after starting couch to 5k 4 weeks ago.

4 weeks ago, I was struggling to run for 1 minute and 2 weeks ago I almost gave up when I couldn't hit a 5 minute run. I ran for 25 mins on Thursday, my longest run to date and covered 3k. To find a flat route, I ran towards the station and a zig zag line, then walked home covering almost 6k.

Want to find out more about Post Comment Love #PoCoLo? 

You are invited to the Inlinkz link party!

Click here to enter

Word of the week - Win

There have been a lot of wins this week.

I'll start with my favourite win.

Alan Carr with Celebrity Traitors. I actually screamed at the TV for him to win. I don't think I've been this invested with a TV for a long time. I am however looking forward to 'I'm a Celebrity get me of here' on November the 16th.

Another win this week was Birmingham City at home against Millwall. 4-0. Another evening of excitement, my hands were sore from clapping and throat is still sore from all the cheering and singing. I wore my dry robe and stayed dry and warm despite the torrential rain.

Back to work on Monday after a sabbatical has gone exceptionally well.

The carpet has dried out after the burst water pipe in the kitchen.

The awning is dry after a week's camping in Northern Ireland.

I managed my longest run so far. 25 minutes and covered 3k. I walked home.

Granddaughter and I enjoyed a day out at West Midlands Safari Park and it stayed dry.

I had a bonus apple crumble for supper midweek after I accidentally defrosted some stewed apple thinking it was a curry.

Days out in the Campervan September and October 2025

September

A night in the Chilterns ahead of the Ultimate50Challenge.

The van was parked at the back of tents behind the yellow car in the middle, bit of a walk to the toilet and shower block but the weather was dry.

I didn't bother with the insulated window covers, just hung a blanket over the front seats for privacy in the back.

Soup and bread for dinner and porridge for breakfast and I made myself a packed lunch for the day.

Glorious sunrise. I sat on my chair outside with my coffee to watch the sun rise.

October

Camping at Tredegar Country Park in Newport. Arriving Friday afternoon ahead of Storm Amy. We parked away from the trees as much as we could.

Not too far from the toilet and shower block.

I sleep soundly outdoors and slept straight through the storm. Peter however was disturbed all night with pine cones dropping on the van roof. We spent two nights here. We've got packing the van up down to a fine art so we can be in and out within minutes when we go out for the day.

Phone signal was brilliant despite the storm and we were able to stream the football.

A day trip to Hanbury Hall nr Droitwich. On arrival only 40 minutes from home, we made coffee and read our books for an hour, then headed off round the grounds. Back to the van for lunch and a cup of tea, then into the house for a look round. We were able to swop walking boots and muddy trousers.

Our next trip in October was a week on a campsite in Northern Ireland, but before we went we needed to do a bit of van maintenance. We had a full service the end of September and at the same time, it was stripped of everything and given a thorough clean, but it was time to check and clean the water tanks and hot water system.

We've discovered a leak in the van. I was packing for our trip to Northern Ireland and I found the fleece, gloves and hats I keep in the cupboards in the back were damp. I just assumed that the leak occurred when we were in Newport and the roof was up and something had touched the side of the tent and water had dripped through. I repacked the van on Thursday and after our journey on Friday we discovered items were wet again when the roof was down. After a night with the roof up with a towel in the cupboard, which was dry in the morning, we think the problem is caused by the awning bracket which is breaking the seal when the roof is closed. no idea yet how we're going to sort it. 

We discovered that the damp is actually condensation and make sure we don't store anything in the cupnboards and leave the internal doors open when we're not using the van, like we did last winter.

We camped on Lough Neagh and brought the drive away awning with us, we didn't spend much time in there as it was too cold in the evenings and we were out all day, but it was a great space to store our bags, more space to get dressed in and leave the bedding during the day which makes life easier without having to keep playing Tetris packing the van away.

The drive away awning is so simple. Driving back takes about twice as long but I need both hands and can't film it.

It was at the point of being too cold, wet and windy to have camped as it was difficult to get everything dried, especially the roof as it is made of canvas and folds onto the mattress. Once we got home, we removed the mattress from the van to ensure it was fully dried and the roof has been popped for the odd hour in-between showers to make sure it is fully dry and aired.

The awning is drying under the canopy, it's been turned, zips opened to dry the inside which was full of condensation and once the carpet in the house has dried after a burst water pipe when we were away, I'll bring it inside so we can fold it back into it's bag for storage.

The ground sheet needs rinsing properly with a good downpour to remove all the mud, then drying.

Welly boots waiting to be washed.

I've a couple of overnight trips in November but I'll be sleeping on the bench seats. I've purchased a stool to sit on in the back for when I'm cooking or making hot drinks as it's difficult to do when the roof is down, but I'll have to have the tail gate open which means I'll need to park carefully to ensure the wind and rain isn't blowing in.

Week 44 - One Daily Positive and Project 365 -Half term, Halloween, Northern Ireland.

I think we're pushing our luck a bit with camping this late in the year in Northern Ireland. We're in the van and we have a drive away awning set up so we can come and go for the week to visit child 4, his wife and our two grandsons as well as the outlaws. It's been cold, wet and windy, but we're dry, have heating and it took a while to sort the blankets out so we didn't actually end up getting too hot and then too cold.

I've binged watch Celebrity Traitors up date. I've never seen it before but really enjoyed the concept. 

Sunday 

Day 298 Slightly confused with the clocks going back especially as one in the van did it automatically but the other didn't so for a while we didn't know what had happened or what we could trust. I went for a run, then after breakfast we went to son's house for an hour to see the grandchildren. They left for the outlaws and we followed via the supermarket to buy desserts and wine. We had lunch, played with the children, enjoyed a relaxed afternoon and early evening, then headed back to the van for 7pm to watch TV, read and blog. it was really windy, wet and cold outside but cosy and warm in the van.

Monday 

Day 299 We slept through from 10pm till 6.30am and I think I would have gone back to sleep but I had to go out for a wee. I've got a dry robe and the toilets were heated. Peter had made tea and put the heating on and we sat and read, then had breakfast and headed over to son's house for 9am. DIL out with the baby for the morning so oldest grandson and I made halloween cupcakes, we did some colouring, then went out to the shops to buy ingredients for cottage pie for tea, which Peter cooked while grandson and I sorted through his books and teddy bears. Back to the van by 7pm. It takes about 40 minutes to set up the bedding, curtains etc. We sat and watched tv and read our books.

Tuesday 

Day 300 My best run so far 2 x 8 min runs. We had breakfast and coffee then headed over to see Dil and youngest grandchild for the day to sort through old baby clothes to list on Vinted and I sold my first 4 items within an hour. Finished rearranging eldest room, then off to Lisburn to meet son and eldest grandson for his 'Old Macdonalds' early birthday tea. Back to theirs for a couple of hours. DIL off to hockey. Peter babysat while son and I fetched the cot sides out the attic and the rest of the baby clothes to sort through tomorrow. Back to the camp site to sit and read, blog and watch some TV.

Wednesday 

Day 301 Off to the Pumpkin Patch on the farm for the day. We collected grandson at 8.15am and arrived at 9am, heading straight to the pumpkin patch where we selected two pumpkins, which were scooped out and grandson asked for a happy face to be carved into his. Next up with a visit to the sweet shop which he ate while Peter took the pumpkins back to the car. next up was a spooky tractor ride and we were joined by Sally the scarecrow, a ghostbuster and a werewolf along the journey, a play in the park, lunch, a disco, visit to the haunted house and made a halloween mask, then home. In the afternoon we had an early 4th birthday with presents and cake, pjs on and a story before we headed back to the camp site for the night to watch TV.

Thursday 

Day 302 Up early to pack up. Tent packed away wet, although it wasn't raining and the ground sheet was wet and muddy. I went out for a run while Peter had breakfast and I joined him afterwards for a coffee. We set off to sons house, but had to pull over to deal with a call from the neighbour to talk her through a burst water pipe in our kitchen that she discovered when she went in to feed the house. I had to talk her through turning off the water mains and the hot water and central heating, then guide her in the shed for a grip and a spanner, before she ran over the road to see if another neighbour was in. Her husband plugged the hole with his thumb while the other neighbour fetched a cap. Neighbour then mopped the kitchen and got her vax to dry off the lounge carpet where the water had leaked from the kitchen and through the hallway. She said it was all dry when she'd been round the night before to let the cat in. Afternoon spent doing jigsaw puzzles with grandson, playing with his road set, and lots of colouring in and finding space on my laptop to cover with more stickers. I had a shower and repacked the car ready for the ferry. The outlaws came over to say hi and pick oldest grandson up for the night. Last lot of cuddles then we headed to the port and sat in the van watching tv and having dinner before boarding to sail at 10.30pm. It was extremely wet and windy.

Friday 

Day 303 Well the Captain did warn us the crossing was going to be rough. Chairs were swinging all night and several times it felt like we hit a brick wall with waves engulfing the ship up on the 9th deck. We didn't have a cabin, but nabbed two bench seats to lie down on and several times I was woken thinking I was going to be flung off. I got up to go to the toilet around 3pm and my feet were off the ground. We had an uneventful journey home unpacked and attempted to dry the drive away awning in an area we have that is sheltered from the wind and rain, but a pickle to do. The lounge carpet, rug and wooden hallway are drenched through as was the kick board and under the kitchen units. We did some shopping, I got my nails done for the wedding next week, several loads of washing went on, pumpkins were carved, neighbours popped round for a cuppa, door was manned from 5-7pm and the cakes I iced (70) and bags of pop corn I made up (40) ran out. I had a bath, we watched TV and went to bed exhausted at 10pm.

Saturday 

Day 304 Day started with a run and coffee with a friend. Tent still drying, so turned over to air more. Roof popped on the van to ensure it is dry also. Peter still drying the lounge carpet. I caught the train to Birmingham to the football which we won 4-0 while Peter drove to collect granddaughter who is staying the night. I got home to do bath time and read stories for bed.

Things to make you smile:

Our grandson turns 3 next week and he comes out with some gems as they all do, but he's proper Northern Irish now. He told us today 'I've have my hair cut, so I did' and 'it's raining heavy, so it is' He also asked me to wash his hair before bed 'I'm a big boy now granny, I've got product in my hair' Yet when we went to the supermarket he asked to go in the trolley, I said to him that I thought he was a big boy now and he replied 'I am granny, but I've got little legs'

Things that made me happy:

Being able to run a full 20 mins with couch to 5k. A week with the family in Northern Ireland. I signed up to walk the London Marathon on an Ultimate Challenge in January 2026, just because. 

On the blog this week:

Post Comment Love - Link up with any post written this week

Word of the week - Fun

Autumn and Halloween crafts and plans

You are invited to the Inlinkz link party!

Click here to enter

Post Comment Love - 31st October - 2nd November 2025

Welcome back to #PoCoLo with Stephanie from Bosworth.Life and I.

Post Comment Love #PoCoLo is a friendly weekly linky where you can link up any blog post you've written this week. If you're new or a regular visitor we're sure you'll find something of interest.

We'd also appreciate your help spreading the #PoCoLo word on Twitter, tag us and we'll RT. You can find us on twitter here: Stephanie - @BosworthLife and Suzanne - @ChickenRuby 

I'll be catching up with reading your posts, sharing and commenting over the next few days.

We've just got back from half term in Northern Ireland after a week with child 4, his wife and our two grandsons. We camped on Lough Neagh in the van with the awning set up. it was chilly, but we had plenty of blankets and the van has heating and we shared the dry robe when we needed to visit the bathroom. Peter used the showers on site, I waited till we got to our son's house.

We baked cakes, went shopping, to the park, went out for an early birthday tea, visited the farm for halloween, had an early birthday party, read lots of stories, had bath time and lots and lots of cuddles.

This weekend we have the van to unpack, the awning to dry, I've a football match to watch up in Birmingham and Peter is off to collect our granddaughter for the night on Saturday as I'm taking her to West Midlands Safari Park for the day on Sunday.

Want to find out more about Post Comment Love #PoCoLo? 

You are invited to the Inlinkz link party!

Click here to enter

Word of the week - Fun

We've had a lot of fun this week in half term.

We've had fun baking.

Fun on the farm.

Had some Halloween fun.

Celebrated our grandsons 4th birthday a week early.

And just fun in general with our grandsons.

There is more fun to come on the weekend, with a football match on Saturday and a day out to West Midlands Safari Park on Sunday with our granddaughter.