💥NEW!💥Consolidation & Continuation Weekly Chat! New C25K Graduate? Working on 5K-10K? 10K pro? Share your thoughts here 😊Sept 3rd-9th...

[roseabi]

Hi there all you gorgeous runners!

Welcome to a new week... and a new month!!

We are spicing up the Weekly Chat format, because we want to get more of you lovely people joining the conversation.

Sometimes we don't feel like writing a whole post, maybe there just aren't enough hours in the day! But we would still like to share our running progress - if that's you you've come to the right post!

★ Have you recently graduated C25K and are thinking about, or working on, consolidating your 5K? Welcome!! We'd love to help you, and to hear how you're getting on.

★ Have you been here a while longer, and are increasing your best distance toward 10K? Share your wisdom, woes, and wins here!!

★ Are you now a seasoned 10K-er refining your distance and/or speed and thinking about the next step? Tell us more!!

★ Just want to say hi?! Everyone is welcome in Consolidation and Continuation Chats!!!

We're really looking forward to hearing from you all!!

JUST KEEP RUNNING!! 😊😊

Millsie-J, Oldfloss, Rfc, Ju-ju-, and roseabi xxx

[roseabi]

I'm just off for my run - intervals today!!

[roseabi in reply to roseabi]

Hmmm that was interesting! I decided not to take my usual flat "intervals" route (I'll admit I'm just a teensy bit bored with it!), and chose a pretty hilly one instead. My intervals were all over the place!! Oh well 😊

I'm lucky to able to choose between flat and hilly routes - I know a lot of you are stuck with one or t'other!

[Hexslug Graduate10]

Not sure I can keep up with bridge to 10k without a break, I'm knackered. Thursday 3.5k speed podcast, Saturday parkrun 30 mins now Monday 7k. Am pretty sure I cannot keep this up for 5 more weeks .

[slow-farah Graduate10 in reply to Hexslug]

Then have a break 😊 I find that doing 2 runs in a week rather than the normal 3 is quite refreshing

[Hexslug Graduate10 in reply to slow-farah]

Was hoping for the 8 weeks but it is taking its toll and will take you advice.

[roseabi in reply to Hexslug]

Sorry to hear that you've been struggling - I know just how you feel!! But slow-farah and SlowLoris both make excellent points. You'll get there!! 😊

[Hexslug Graduate10 in reply to roseabi]

Think I need to choose working towards 10K or faster parkrun. Doing both is just too hard at the moment, only finished C25K 5 to 6 weeks ago.

[roseabi in reply to Hexslug]

Absolutely choose one to focus on - you have done so well, you don't want to risk losing the enjoyment of running!

[SlowLoris in reply to Hexslug]

You can always slow down a bit?

[Hexslug Graduate10 in reply to SlowLoris]

Never thought of that as been trying to improve my parkrun time as well as bridge to 10K. That's my problem I think, too much too soon.

[SlowLoris in reply to Hexslug]

Sounds like your going great guns but sometimes a slow run can be like a rest, especially if the location's nice.

[UpTheStanley Graduate10 in reply to Hexslug]

Fwiw, I find Parkrun Saturday, short on Monday, long (slower) on Wednesday seems to work best for me.

[Hexslug Graduate10 in reply to UpTheStanley]

Agreed, I think that was my plan but other things got in the way and did tue, thurs, sat then today and felt like I was doing too much.

[ju-ju- Graduate10]

I am having a tidy up week... sorting out my dirty habits

[SlowLoris in reply to ju-ju-]

You sound like an unhygienic nun.

[roseabi in reply to SlowLoris]

lol!

[Sadie-runs Graduate10 in reply to ju-ju-]

Sorting out your running clothes drawers?! Yesssss! That makes me happy. 👏😁

[Hidden]

Hello, so I've been a bit of a 'lurker' on here, this is my first post, but I graduated back in May, was doing really well with almost 3 runs a week including a park run, but then 2 weeks in France (lots of wine and cheese!) and a busy couple of weeks means I lost my flow a bit with it. Wanting to get a park run under 30 mins and to run 3 times a week, and squeeze in some strength training too...

I did get back on it with a 25 min run this morning from week 7 of the plan so fingers crossed I can keep this up!

[roseabi in reply to Hidden]

Hello, and welcome!

I'm sure you'll soon get where you want to be with your running - everyone needs a break now and then, and you sound very dedicated 😊

[Dexy5 Graduate10]

Hello roseabi, I’m on W2 of b210k after graduating c25k in May.

During consolidation I’ve been finding out how my heart rate reacts to different speeds and that it’s my ability to breathe without wheezing that affects my runs, rather than aches and pains . So I’m focusing on slow and steady while on the plan, with maybe a sprint at the end of the shorter runs.

🏃‍♀️😄🐢🐌

[roseabi in reply to Dexy5]

Hi Dexy! That sounds like an excellent plan, and I'm sure that slowly and steadily you will notice your fitness improving xx

[TrixabelleB Graduate10]

Hello!

I'm working my way to 10k. This morning I decided to disable the every K, split pace, total time reminder, and just requested that it told me when the 5k was done, was a really good decision. Had such a lovely (best word for it today) run. I knew I wasn't breaking any records but didn't care, I won't get to 10k if I'm focusing on pace.

[roseabi in reply to TrixabelleB]

Hello back!

And what a fabulous idea!!

[TrixabelleB Graduate10 in reply to roseabi]

I was 8 minutes slower than my usual 5k time...... but I could have carried on, I don't usually feel like that after 5k 😊

[Sadie-runs Graduate10]

Hi! 10k graduate here trying to decide whether I want to work on speed or distance first. I change my flipping mind from one week to the next! Pffft. I love both, but cannot cope with both at once! In other news, working on calf raises whilst brushing teeth. Strength training by stealth. 😂

[TrixabelleB Graduate10]

I'm a calf raising addict. Find myself doing dynamic lunges and high knees on the way to the loo/kitchen/shop too....😂

[Sadie-runs Graduate10 in reply to TrixabelleB]

What have we become?! 😂

[roseabi in reply to Sadie-runs]

😂😂😂

[Hidden in reply to TrixabelleB]

scary !

[theoldfellow]

Well it's Tuesday 7am, and I am about to go out to do my 3.5Km in week 3 of Juju's Magic. Instead of intervals, I am going to experiment by running 1.75Km up a very steep hill, and then turn round and fly back down it. It goes past some friends' farm, and I just hope they are busy with the stock and not watching, 'cos about then I will be deep into the 'huff and puff' bit of the slope.

[roseabi in reply to theoldfellow]

I know that hope!! But we should huff and puff with pride 😊

[happysouls Graduate10]

Hello! Graduated on 17th August. Dithering now. I started out aiming for 5K instead of 30 minutes and was going to work on reducing time to under 30 minutes. Seemed like a good goal except I've just found the runs hard and the pre run nerves came back. (jumping from 30 minutes to around 37 to complete 5K was a bit of a leap!) Yesterday I experimented with routes to find one I like and decided to just run slowly and work on enjoying it. Slowed me down but at last a run that didn't feel like torture! I enjoyed looking at gardens and at the lovely park and buildings in my town. Felt a pang of excitement at the start of autumn and how I'll be able to have the place to myself when the rain arrives and it will be gorgeous to run then! So for now the aim is 5K in however long it takes and whatever route I feel like, and to enjoy it. Find my rhythm and see how it goes! I felt so positive after thinking it all through!

[roseabi in reply to happysouls]

How lovely! Keep us posted 😊

[Equi-geek Graduate10]

Hiya! Normally I'd write an essay but after the triumph of running 8k about 9 days ago, I have only done a couple of shorter runs (3.5k) because my arthritic hip went 'twang' at the start of Thursday's run. While it wasn't painful, and I 'pulled up' to engage my core and completed the training session just fine, and afterwards was fine too, I've learned not to ignore that sort of thing and gone back to basics before I end up on the IC. So, no long run last weekend, lots of study instead and playing about with posture and hip flexor tests. I now realise I am waaaay too tight down the front of my hip/thigh and have not been engaging my gluteals - hence the hamstring and calf muscles have started to become fatigued instead, and I now know why I am rubbish at inclines. To relieve the fatigue down the back of my legs, I've been bringing my knees further forward, especially during intervals to go faster - which I now realise isn't good and probably why my hip went 'twang'. So after some exercises and stretches, I have a 25 min steady run planned for later. And I have a self-enforced hiatus in pushing towards longer distances while I address these faults. Less than 8 weeks until the Great South, though, eek!

[roseabi in reply to Equi-geek]

Don't worry, and good luck with your research and new exercises - keep us posted! xx

[sr4363]

Well, I graduated in January and have been consolidating ever since! I am slowly increasing speed and add some extra distance once a week. I've done some runs on holiday and we always pick a hotel with a gym.

However my immediate goal is to finally get outside and do a Parkrun because all of my running has been on a treadmill so far. Not sure how to pace myself outside because obviously the treadmill does this for you. Anyway, the pressure is on now because there is a new Parkrun just starting up where I live and the first is on Saturday 8th. Barcode printed and I'm ready to go - gulp.

[theoldfellow in reply to sr4363]

I hope you love the Parkrun as much as I do mine. It is the focus of my week's running, even though I am also trying to extend to 10K now. I've never used a treadmill, and I'm not planning to do so soon, but I can see the attraction of not having to avoid the traffic...

[roseabi in reply to sr4363]

Exciting! At parkrun I recommend you stalk another runner who looks like they're going at a relaxed and comfortable pace. Take it easy and have fun!! 😊

[theoldfellow in reply to roseabi]

It's called 'follow the glutes'. Not sure if I should admit to that...

[roseabi in reply to theoldfellow]

lol!

[cheekychipmunks Graduate10]

Hi! I rarely come over here, but today I felt like I should sneak across. I graduated August 10th and have been snailing away with 4ks and 5ks ever since. I did my first parkrun last weekend which was a blast! 😀

It’ll be yonks (if ever) before I get my 5k down below 30 mins (39.57 this morning 🐌😳), but I’m improvIng slowly which is all good. I’m thinking my routine for the next few weeks will be a 4k, parkrun (or 5k if I can’t run on Saturday), and on the 3rd run, increase 5k by 0.25km each week? I ran 5.25km this morning, for example and it felt great.

Does this sound like a sensible plan?

Happy running folks! 😀🏃‍♀️🏃‍♂️

[roseabi in reply to cheekychipmunks]

Hi! Well done, and I'm glad you enjoyed parkrun - it's such a brilliant thing!!

Yes, sounds like a sensible plan - enjoy yourself and revel in your increasing fitness 😊

[Hidden]

I don't regret doing a lovely bare foot 9km on the beach last week but I have a niggle unfortunately. I have pain on the top of my foot which is apparently quite common to new bare foot runners. Who knew ? I'm RICEing and tried a 4km last night which I enjoyed but my foot is quite painful today. I may go to my sports injury guy for taping and he quite enjoys my 'rare' injuries. I do seem to collect them... I'm worried about losing fitness for my 10km road race but the tiny sensible part of me says 'Rest it'

[roseabi in reply to Hidden]

Get well soon! xx

[Vix_yp Graduate10]

I graduated C25K on 23rd August, so I’m still doing 5k consolidation runs at the moment. I’m looking forward to perhaps joining Ju Ju’s 10k plan (once I feel that the 5k runs are getting easier).