Thought it would be worthwhile sharing how NOT to ramp up post-graduation training. You can see from this chart that I completely ignored the 10% rule and while it worked for a while I ended up on the injury couch (that blank bit towards the end of June)... You'll also see my return is "less intense"... This chart shows "duration" of each running session... the Max was 57 minutes... a bit more than 10% increase from 30 minutes you'd agree... 
Be sensible folks... you don't knee'd the pain...
Oh Aussie! This chart is hiding a multitude of sins! Is that two days consecutive running I see in April? And you're right, the jump up at the beginning of June is quite dramatic. Mind you, I'm not sure that B210K would look all that different... We must have graduated around the same time (?) and my longest run to date has been 56 minutes, soon to be 60 
I think at one point or another we've all let being 'graduates' go to our heads and I think it's great for us to let everyone know what not to do. Maybe Laura herself should be warning graduates against going run-crazy after graduation....
It is very pretty however, did you make it on the Garmin site? And what are the black and green lines representing?
Oh that's B210K alright! I graduated 15th May and then waited a few weeks and then went a little bit mad... B210K sorted me out eventually though... Works for some people perfectly fine - it's just not the only way (or clearly the way that helped me)... Mind you - if I had my new shoes back then... <hmmmm>
There may also have been a dual run day (oops)... well spotted!
I did this in MapMyRun as I used that on the iPhone pre-Garmin. I can export the data from Garmin Connect into MapMyRun so I did that to get the full picture of the "step up" in workouts... The black and green lines are "standard deviations" (ie. mathematical stuff I choose to be ignorant of)...
A timely reminder to us all and more hard hitting when you see it represented like this!
A picture paints a thousand words, Aussie! Most of us, in the flush of triumph that comes with graduation, have tried to push our luck I guess and there are very few who haven't suffered for it, especially those of us who're past 40. A timely reminder of the 10% rule indeedy Hope your knee is better now
It is protesting MUCH less now thanks - even after 13kms of running since Saturday... Now my calves ache but I can deal with that... I expect to ache a bit after a workout... I don't expect to be unable to walk the next day...
Fingers crossed...
I do tell myself I'm not 22 or even 32 anymore a little bit more regularly these days... I like to think in "age grading" now... lol...
Hey Aussie, very good technical post and thanks for sharing. I must confess I ignored the 10% rule and I later suffered an injury to my knee and took a good month to get fit again - though I now use an IT Band. Seeing things like this on a graph and having been through it - I know this is so true. To the other runners, seriously take this into consideration when stepping up your times and mileage. M
That is very interesting indeed. Brilliant to help see what happened for you, and brilliant lesson for us. Thank you for sharing that
Ty Aussie. good visual report and advice. Hope you will be ok with your runnings now.
Very brave to admit it, Aussie and I hope others are acknowledging it. We are all in a rush, especially post grad, but if there is one thing that we should all take from the C25k programme, it is that slow and steady wins the day.
Very interesting Aussie and worth us all taking note! Steady does it x
Thanks for posting that, really helpful and I think we all need reminding about taking it slowly. Glad you are back running again too.
Aussie
I am not convinced that it was just the extra time spent running that has proved to be your downfall. For example, if you could run for 30 minutes non-stop at the end of C25k - could you then have walked for 60 minutes" -- (I am sure you could have) -- could you have run for 10 or 15 minutes x 3 or 4 repeats with a short walk break in between (once again, I think you could). So what I am pondering is what pace you did this increased distance at ?? My understanding of increasing levels of effort is that we have to only increase one aspect at a time eg increase distance, but reduce pace-- or increase pace but reduce distance. Increasing both distance and pace is a NO NO!!
Increased distance - same pace (and then pushing for more)... the "NO NO" in your wise words there!
I did it! Week 9 run 3
w5R3 ....I did it I did it I did it......
I did it week 5 run 3!!!
I will do this......
What did I learn today?
