Consolidation Run 10

[Cp1965]

Just returned from my 10th consolidation run post graduating from C25K. Not following any specific plan at the moment, just aiming to increase my distance by either 5 minutes or to the next full km every week. Had a sort of enforced week off last week, went on holiday to Brussels and in an area where the wearing of face coverings was rigidly enforced, I struggle to wear any kind of face covering while running so decided to take the week off.

Had my first post holiday run on Tuesday, managed just over 44 minutes before being forced to stop by dog walkers blocking the entire path, so set out today with the aim of 45 mins or 7k.

Sadly the gremlin decided to rejoin me today. Feeling a bit flat anyway as my daughter went back to her mum's last night and I'm back in am empty house, all I could do to motivate myself to get out this morning, and the gremlin was whispering to me that "you can't do it you know, you're wasting your time, you'll never be fit and skinny".

Managed the full 7k in 46.15 but didn't really enjoy myself somehow, it was more a case of "I've got to do it" today rather than "I want to do it". I know many of us get the gremlin at times, but today's seemed to be an especially vicious one... I'm determined to make it to 10k, not especially got any intentions to run a marathon or anything, but days like this make me wonder whether I can actually do it.

Any gremlin disposal hints and tips would be greatly appreciated...

[ju-ju- Graduate10]

Hello and well done... you went out and you did it. The best advice I can give you is that you stick to the plan, you stick to your structure, and also recognise that sometimes plans need tweaking to fit with our lives. I suggest that you identify a list of well known gremlin phrases that pop in your head, and when they appear, replace them with a mantra of choice, and also if its just before a run, you IGNORE them... focus on thinking about the run and how great you will feel at the end. And also recognise that our emotional selves get in the way too, you have had a tough week, its normal and OK to feel a bit flat. My runs are always worse when I am emotional.

[Cp1965 Graduate10 in reply to ju-ju-]

Definitely been an emotional couple of days, that's for sure, the twin thoughts of being alone again and going back to work on Monday have sort of filled my head since my daughter first asked on Tuesday to go back to her mum's a day earlier than planned. Does make me wonder whether it's something I've said or done.

[ju-ju- Graduate10 in reply to Cp1965]

I am so sorry that is really hard.

[Tinytears60 Graduate10]

Well done Mister! Great distance and a fab pace too! 👏👏👏 and on the back of a holiday and getting the house back to yourself - that is what I call grit and determination- superstar! ⭐️

Someone on here vomited on her Gremlin 🤮👺 And- think that was a great way to deal with it..

Me?.. well I just turn the music up 🎧 🎵 and drown the pesky thing out!

I was attacked by a dog earlier this week and someone suggested feeding it to the dog - great idea!

You .. no wait ... YOU have got this! 👏👏👏

Doesn’t matter how long it takes! You just ran 7k at a phenomenal pace!

You know what ..? Some runs are harder than others and some runs you do have to push yourself on but guess what?.. YOU DID! 👏👏

Pass that doubting Gremlin over to me! 👺 I’m gonna kick him into oblivion!

[Cp1965 Graduate10 in reply to Tinytears60]

You're welcome to him, he certainly spoiled my run this morning. My legs felt like they were made of depleted uranium for the last 10 minutes or so, and he was whispering "told you so" in my ear. Roll on Saturday for another go...

[TallTeal2020 Graduate10]

Hey, you just ran 7k in a super pace when you weren't feeling your best!!! Triple kudos to you 🎉🏆🥇

As for the pesky gremlins I find Spotify helps a lot. I have several C25K playlists depending on my mood and intended pace e.g fast beats to cheer me up and quicken my pace or a slightly more chilled easy going playlist for slower longer distances. I visualise the tunes and get too lost in the lyrics to give the Gs any head room. I've even changed my route so I dont cross many roads and need to check for traffic so I can truly zone out.

[Cp1965 Graduate10 in reply to TallTeal2020]

I run round a country park so don't have to worry about crossing roads, my twin bugbears are dog walkers with extending leads and cyclists who insist on riding 2 abreast and forcing everyone else off the path... I have several Spotify playlists too, next time I will have to find some loud stuff and put it on maximum volume to see if it frightens him away!

[TallTeal2020 Graduate10 in reply to Cp1965]

Ah the dogs and bikes would be enough for me to go elsewhere for my little bit of escapism so more kudos to you there too for sticking it out!

[Roxdog Graduate10]

You are doing great! You are running quite fast, which may be your natural happy pace, but could you slow down and try and relax a bit? No wonder you didn't enjoy it with a lot going on at the moment. Take it easy and recognise that what is going on in our lives can affect our runs. Take care.

[Cp1965 Graduate10 in reply to Roxdog]

It's my sort of natural pace, tried slowing down but somehow it didn't feel comfortable, if that makes any sense- almost felt forced. Relaxing is something I've never been able to do somehow... no doubt someone would have a field day trying to analyse the inside of my head!

[Roxdog Graduate10 in reply to Cp1965]

I understand about slowing down, it can feel awkward. Relaxing is, I find, mainly about rhythmic breathing, relaxing my hands and shoulders.

[Sybilw Graduate10]

I think of this forum as a GDS - gremlin disposal service!! Once you discuss them on here they tend to disappear as everyone tears them apart! Keep telling us when you see them 😆

[Cp1965 Graduate10 in reply to Sybilw]

Thanks, you may get bored with me though, they are appearing a lot at the moment...

[Sybilw Graduate10 in reply to Cp1965]

We’re patient!

[Beatlesforever Graduate10]

CP you had all the ingredients for the perfect gremlin storm, and yet, you got out there, you pushed through and did your 7k! You need to give yourself some credit for that 🙌🙌 I have found that during consolidation I was putting pressure on myself to keep running further and faster and not feeling great about myself. I've started JuJu's magic plan and done lot of reading around different types of run - intervals, slow (still working on that one, it's so hard!) Adding variety, different lengths and types of training has really helped. And sort of giving myself permission to have some easier, shorter runs 😃 I was reading a blog by a professional runner about the benefits of slow running that recommended running on grass and woodland or uneven trails to force yourself to slow down. And also, this hammer 🔨 may come in handy to deal with those gremlins 👍💪