W7 All Done and Dusted. So Chuffed!

[MrsH1969]

I was just a tad anxious how I was going to manage these 3 x 25 mins but I followed the mantra of keeping it slow, changed the route a bit on all 3 runs and I blinking did it!

I still don't enjoy the actual runs too much as I still feel heavy and ploddy with small strides, especially the first half, but today's 3rd run seemed a bit easier than the 1st of the week.

The feeling of elation, and yes just a bit of pride, in actually doing each run does want to make me want to do it again and again and keep going with the programme.

I never thought I'd be doing this 7 weeks ago - I'm sure this is the same reaction as other Week 7 runners! There has been very little change in my weekly class weigh ins these last 7 weeks (only 3lb loss) which did cheese me off this week but I'm hopeful now I'll start to see the benefits on the scales as well as having a better, clearer headspace and feeling generally fitter in myself.

I know Wk8 is an extra 3 mins, it will probably feel like a lifetime but bring it on!

[Tartancat Graduate]

Well done young person!

I felt the same as you do - every run was hard because you're pushing yourself more each week. But once you finish (woohoo!!) and consolidate it gets easier and far more enjoyable. Something to look forward to!

[MrsH1969 Graduate in reply to Tartancat]

Thank you@ I see the word 'consolidate' in a lot of posts but I'm not sure what it means really, 'building on' maybe??

I think I will enjoy the runs eventually as I'm lucky to have access to some good parks/river paths very close to home.

[ArthurJG Graduate in reply to MrsH1969]

Consolidation in this context means making sure your achievement is bedded in before you try to make further progress. So at the end of week 9 when you graduate, many people recommend maintaining the same level for three weeks before moving on to your next target. The straightforward way to do that is just to keep doing three 30 minute runs at the same pace as before. You can vary it a bit though: the point is to keep the weekly effort the same for a while after nine weeks of significant increases. So you might make one run slightly longer and another slightly shorter. Or you might make one run a week shorter, but a little faster or a little hillier - not a lot faster or a lot hillier though, the idea is it takes no more out of you than the slowish 30 minute run it replaces. So basically consolidation is theee weeks of approximately repeating week 9 but as you are not following a programme you can vary it a bit, just not too much and making sure the total demand on your body is about the same (and that you keep the habit of running three times a week and not on consecutive days). That consolidates the gains you have already made as distinct from going all out for further gains. After those three weeks of consolidation you can decide if it’s time to set a new target: many here go for longer distance, some try to increase their speed, but one or the other not both (ie don’t try for both longer distance and faster speed at the same time).

[MrsH1969 Graduate in reply to ArthurJG]

Thank you so much. Now that makes complete sense!

At present I have no big ambitions/goals other than running 3x30 mins a week....... I may consolidate forever.....until perhaps the running bug gets to me!

[ArthurJG Graduate in reply to MrsH1969]

Have you tried parkrun? You don’t need to run all the way - some people don’t run at all. My first two were in weeks 8 and 9 so I ran for 28 or 30 minutes and walked the rest. You certainly won’t finish last if you do that and it’ll give you an official time for 5k even though you’ve walked part of it. Just don’t choose a very hilly parkrun, unless you’ve been doing the programme on hilly routes already and are used to it. Plenty of lovely flat parkruns to choose from!

[MrsH1969 Graduate in reply to ArthurJG]

Thete is a flat, riverside, park run just 10 mins from home! I nearly signed up today but chickened out! I know I'm slow but I am curious how far (or not) I'm running in my sessions ans I'm unsure my fitbit is all that accurate. Thanks for your encouragement.

[ArthurJG Graduate in reply to MrsH1969]

Which model of Fitbit? Does it track your runs with GPS or just estimate the distance based on pace count? (If the phone app shows maps of your runs it’s using GPS).

[Oldfloss Administrator Graduate]

Well done.. slow and steady as you relax into the longer runs now