Consolidation runs, who said they were easy ...

[janus34]

Gosh! I’m on my second week post C25K graduation. And not finding it easy.

My first week I just repeated w9r3 a few times, that was ok, although had a horrible cold and had to have a few days off running.

I decided to try the stepping stone podcast on iTunes after reading the fabulous advice on here after you graduate.

The podcast was great, I loved the sound track, but I did struggled on the last 2 tracks, I was knackered and completely ignored the rhythm and just did my best to get to the end.

Yesterday I had a few muscular pains I hadn’t experienced before, so this was new to me.

I guess this is why it’s called a consolidation stage, as really my body was only running for 30 minutes very recently.

But I want to carry on, I’ll do the last run a few more times, maybe 2 weeks and then try the podcast again. I’m in no rush.

Just really grateful that my mind and body can actually do this!

Thanks fellow C25K peeps, this program is great, and I appreciate all the stories that we share on this forum, its what also helps me keeping motivated. I can’t recommend enough! 🌳🏃‍♀️🏃‍♂️🍀

[Keston54 Graduate]

Yes exactly that it's a wonder and I am thankful that mind and body can do this too.

[JaoJao]

I’m pretty sure the advice is to do 3 weeks of consolidation runs after Graduation. That is to do that last run another 9 times and finding your rhythm and embedding it as a habit. In those 3 weeks Maybe its best not to throw in more challenges as you’re body has been through a mammoth 9 weeks of change (possibly stress), it’s ok to move onto the next challenges slowly. Although it’s natural to want to jump on the next high immediately, that’s normal.

Best of luck xx

[janus34 Graduate in reply to JaoJao]

Thanks, maybe I misread the advice again! 3 weeks also sound good to me

[JaoJao in reply to janus34]

Have you read the faq posts by the Truffle admin? They are invaluable, that’s where I get all my info from x

[janus34 Graduate in reply to JaoJao]

Yes, that’s the I had read, thank you 😊

[Timeoff Graduate]

I did 3 x 30 mins for the first consolidation week - exhausting, I had to have 2 naps!

After posting that on here & then getting advice I’m currently doing 2 x 20 mins & a 25 for a couple of weeks then moving on to 2 x 25 & a 28 & so on. Much more manageable. Makes sense really, I think I just got over-excited.

Well done & good luck!

[madmother Graduate in reply to Timeoff]

That’s good advice actually. I’ve had a holiday abroad the week straight after graduating so not sure how to re start. 30 x 3 feels daunting but 20x 2 and 28 sounds doable. I’m off out now. Thanks for the inadvertent tip.

[janus34 Graduate in reply to Timeoff]

Thank you! I like your plan too. We shouldn’t beat ourselves up if we can do the full 30mins. And starting again on 20 sounds quite reasonable and achievable too, whilst your body is getting used to it.

[Julia187 Graduate]

I have just completed my 3 weeks of consolidation runs, with the exception of two runs I've stuck to the 30 minutes and have definitely noticed my strength and stamina improving.

[janus34 Graduate in reply to Julia187]

That’s great stuff!

[Astra5 Graduate]

Still to do 2nd run after Grad - never felt so tired after doing that one. Never had any real thigh muscle pain throughout the program (only tired pain btw) so am with you on that. Did a 3.5K walk yesterday to ease back in and hopefully will do the next run this week.

[janus34 Graduate in reply to Astra5]

Yes, I’ve also been doing walks on the rest days, and it does help with the muscle pain.

[SammyToucan Graduate]

It's not that I am glad you are struggling but it is nice to hear someone having the same issues as I am! I graduated a week ago and have run twice since, but had hip and foot pain so haven't run for a few days now. I desperately don't want to slide back into inactivity so am going to try to keep going out, even if it is for 20 minutes, and gradually build up. I think I have done the same in thinking it would suddenly be easy and I'd be out running with no issues now!

[janus34 Graduate in reply to SammyToucan]

Haha! I was thinking the same when reading all the comments! Nice to know we’re not the only ones struggling!

And yes looking after our body should be top priority, specially now.

[Hayesrunner]

Same as you, consolidation runs are a challenge! I found mixing up routes really helpful to keep the interest. I still don't look forward to a run and the first two minutes are horrible but I do miss it when I don't run and recovery time is now minimal, 5 minutes walk and no I'll effects for the rest of the day, so I am a habitual, if not enthusiastic RUNNER!

[janus34 Graduate in reply to Hayesrunner]

Yes, I wish I knew of more routes around my area that are on soft ground/grass. I’ll need to look around more for these.

[AnneT27091954 in reply to janus34]

I thought I would prefer grass too but it can be very uneven which I found to my cost. I’m not yet a graduate but improving

[nif100 Graduate]

Hi I am with some of the comments doing 25mins and then a longer 30 mins. Sometimes just a 20 mins if my legs are tired. Done this now for a month and moving on to lengthening little by little. I tend to agree that your body has adjusted from non runner to running in just 9 weeks. Everyone is different so taking it sensibly gets there in the end

[janus34 Graduate in reply to nif100]

Yes, agree we’re all different.

[Myzinnyboy Graduate]

I graduated on Friday and I did my first consolidation run this morning. I shall repeat run 3 week 9 for the next three weeks. What is this stepping stones?

[janus34 Graduate in reply to Myzinnyboy]

I think it’s more when you want to improve speed/technique. I only realise this once I was doing it.

[RandMR6M Graduate]

Good to read all the comments.

For what it's worth since graduating I have just repeated the runs from week 9. I tried the Stepping Stones podcast but missed hearing Jo Whiley's cheery and encouraging comments.

I guess it's what works for you. I love the 30 mins of running in the countryside listening to my Radcliffe and Maconie downloads and having Jo interjecting with encouragement every 5 minutes or so.

Take care.

[janus34 Graduate in reply to RandMR6M]

Yes, I also liked that on the week 9 run, I also manage my time expectations better

[Bluebirds Graduate]

Great reading here so thanks for all the advice😄 I hurt my back (not related to running) so have taken 3 weeks off so need to go back to 20mins I think rather than the 30min consolidation runs. I’d done 4 of these but lost some fitness Onwards and upwards 🤞🏻

[janus34 Graduate in reply to Bluebirds]

Good luck, it sounds good to go down a bit on the duration. Hope you feel better

[Zippy17726]

Are the stepping stones like the bridge to 10k?

[janus34 Graduate in reply to Zippy17726]

No, it’s still 30mins and aiming for 5k, it’s more about speed and technique. You start with a few sound tracks with a beat at 150steps/minute and the last one is at 160steps /er minute.

[Zippy17726 in reply to janus34]

Oh right ! Thank you! I’m on my third week of consolidation runs and debating whether to follow an app and aim for 10 k or keep running 3x 5k’S a week until they are actually easy as it’s still a challenge.