3 weeks post-graduation – highs and lows

[Flyingred]

My nine weeks of C25K was pretty uneventful. I just did as I was told and all worked fine. Since graduating though, I seemed to have faced a number of challenges, mostly self-inflicted!

My first challenge was the change in weather. I graduated in Shetland in 16º so returning home to temperatures in the mid-20s upped the difficulty.

In 'week 10' I was hit by knee pain. It didn't hurt when I ran but if I knelt on my left knee there was a sharp pain and when I squatted I felt a tightness above the kneecap. I added in an extra rest day between runs, cut my distance by a third, did the NHS knee strengthening exercises and tried different shoes. Fortunately, within a week I was good again. I probably should have kept up the knee strengthening exercises but I haven't.

Following some online research, I started using the app 'Runtastic'. The route recording part was good but the second time out a pop-up advert stopped it from recording my run, which was mildly irritating. Plus, I found the split commentaries really disruptive. I found myself attempting to change my pace to improve my times and ran out of breath on a few occasions. No shame in walking for a few hundred metres.

Doing the mental arithmetic to average out my pace between the splits was really distracting. Last week, I forgot to start Runtastic and I enjoyed my run far more, back to noticing the breeze on my face, the butterflies and the feel of the path beneath my feet. I haven't deleted the app from my phone yet but I think I will.

The armband I used for my phone developed a life of its own and the clear plastic screen started randomly stopping my music player, which was an issue because listening to music helps so much. I replaced the armband with a waist belt type which has been fine so far.

I feel like my resolve has been tested and I admit to having doubts on a few occasions. However, I've stuck at it and come through. Friday's run was my most enjoyable since w9r3 and I think that through trial and error I've worked out a routine that will serve me well.

I'd be interested to know what your post-graduation experience has been and what you've learnt.

[telford_mike Graduate]

I did a couple of weeks consolidation, then started the '10 is the magic number' plan over on the B210k forum. Great fun, flexible and effective - highly recommended.

[Flyingred Graduate in reply to telford_mike]

Thanks. It's good to hear it is working for you.

[UnfitNoMore Graduate]

Great post grad story... hope those knees stay quiet. You’re still learning and getting stronger with each experience, run, and even gremlin. I’ll be telling my first post grad story in about 4 weeks, so you’ll have to wait... but what I love most about this place is that we have all these graduates posting updates to show us it’s doable. Thanks for being one, its inspirational.

[Flyingred Graduate in reply to UnfitNoMore]

Thank you. I look forward to reading yours! Good luck with the programme – just keep doing what you're told by your coach!

[damienair Graduate]

Post grad runs are hard. Takes a while to get used to running without the C25K plan. I found the first month a bit weird. I spent a couple of month consolidating 5K and then started adding 1 longer run per week, built it up slowly and got to 10K. Parkruns are also great to train for post graduation.

[Flyingred Graduate in reply to damienair]

Thanks for sharing what worked for you. In the euphoria of graduating I had vague ambitions of going for 10k. I've decided that at this stage it's more important that I just enjoy my running without putting myself under any pressure so I'll take it as it comes.

[damienair Graduate in reply to Flyingred]

Nice Microlight. Is it a QUIK or a GT450? I fly a Quantum 503.

[Flyingred Graduate in reply to damienair]

The one in the pic is not actually mine. I have a Raven EclipseR 912.

[damienair Graduate in reply to Flyingred]

Nice. Lovely machines. I’ve only done a couple of circuits in an EclipseR 912. Rare to find another Microlight Pilot anywhere, but especially here.

Happy Flying and Happy running.

[SANDI_runs Graduate]

Have my 1st post grad run tomorrow. Had a 4 day break from running after graduating and can't wait to get out there!

[Flyingred Graduate in reply to SANDI_runs]

Best of luck. I hope it goes well. When I was doing the programme I couldn't wait for my next run. What I'm doing is taking me back to that again.

[SANDI_runs Graduate in reply to Flyingred]

Was great really enjoyed it, slightly quicker than I've done before which means I'm closer to getting the 5k in 30 minutes 😁 roll on Tuesday when I can get out again

[Flyingred Graduate in reply to SANDI_runs]

Great! It's interesting how taking a few days break actually helps you improve.

[Tartancat Graduate]

I graduated in June, went on holiday for 2 weeks then consolidated for 3 weeks. Much as I love Michael Johnson I found I never missed the podcast at all, it's liberating to just run.

It sounds like you've already got a plan for moving forwards. Unfortunately I want to get faster, go further and be able to run up hills (nothing like wanting it all!), so I do one 5km run a week tackling hills, one run where I increase my distance, and one of interval training to increase my speed. And so far I am improving on all counts every week (tiny increments, but I'll take that). Never ever ever would have believed it possible 5 months ago, when running for 30 seconds left me breathless! This programme really is life changing

[Flyingred Graduate in reply to Tartancat]

I know what you mean. I'd love to do 5k in under 30 minutes and it is an ambition. But I'm not in a hurry to get there – I've realised it takes a huge amount of work to improve and that the key is building base fitness through slow runs that get progressively longer.

[Oonagh071]

Been loving my runs post C25K. Started to run on a treadmill which was a bad idea. Happily did 30 minutes but it was so mind numbingly boring that I couldn’t push myself to go for longer or a further distance. Began running outside again and managed my first full 5k in 38.5 minutes and a week later (filled with boring gym runs), my second in 35 minutes! Running with other people really helps to push you further and make the runs more enjoyable!!

[Flyingred Graduate]

Thanks for your insights. I agree with you that running on a treadmill is boring! I'm tempted to do a Parkrun at some stage but I'd like to get a bit fitter/stronger/quicker before I take that step.

[Deals1 Graduate]

I just graduated start of August and have done 3 park runs. Love the fact that there are others there,great atmosphere plus I can walk there and back (warm up/cool down) and I'm home not long after 10 to enjoy rest of the weekend!

I'd definitely recommend trying one

Good luck

[Flyingred Graduate in reply to Deals1]

Thanks for that and for your encouragement! I'll work towards it.