Consolidation Combinations

[primaballerina]

Hi fellow runners!

I graduated back on 22nd April, and have been running every other day or so (sometimes I have 2 rest days). I even naughtily did a run on two consecutive days... BUT I am aware that I am at prime risk of post-graduation-smuggness-injury.... so I will resist any such over enthusiasum until 2020!

So, graduation was 30 minutes (x3).... but it was slow, so slow.... I have yet to run 5km and my grand objective is to do the 5k in 30 .... one day.

So my variations:

- 20 minutes running 'faster' - yep - did that and upped my speed from about 5 km/hour to about 6.5 km/hour. Very hard, but I was so pleased that I could actually run 'faster'... I'm trying NOT to focus on how far off the ultimate objective of 10km/hour that is !!!

- 3.5km to increase my 'longest' run distance - it took me 33 mins

- furthest 30 min run - I managed 3.25km (which infact kept my new 'faster' speed!)

- a nice gentle 'slow jog' for 30 minutes to see I could enjoy my run (and build stamina)... and, yes I did! Even this 'easy' run was 5.7km/h.

So... I'm going to keep consolidating... and when the time is right... hopefully in the next 4 - 6 weeks, I'm going to do a gentle downhill run (nice and slow) for as near to 5km as I can make (I'm also going to try to do a time-lapse video, by car, to show the lovely views on this route)... so watch this space in June!

PB

[Jogunlikely Graduate]

Glad you are having fun with all the variations 👍👍👍

[Granspeed Graduate]

A plan! A very genuine plan! Well done for devising something that feels right for you. 👏🏼 Enjoy your progress. 🏃🏼‍♀️💨

[primaballerina in reply to Granspeed]

Thank you Granspeed!

[TigerBiscuit Graduate]

Hi PB, thanks for the tips. Im a bit confused between pace and km per minute. What do you measure, and do you use an app or something else?

[primaballerina in reply to TigerBiscuit]

Tell me about it.... I hate pace ratings... And even looked up a table so I can convert between the two. I use mapmyrun and run keeper... Not sure which is best yet!

[Carowood]

Really well done and glad you are still enjoying running.

Yes - I will be doing some variations like yours when I hopefully graduate end of next week!

[Hatman Graduate in reply to Carowood]

All the best for next week! WooHoo!

[Hatman Graduate]

Thank you for this.

As a silver shuffler doing W9R3 tomorrow, I seek a plan for my future as a runner. Did I just say that?

That sounds a really good series of targets. Will tighten my tutu and shuffle in your wake.

[Myzinnyboy Graduate]

That’s a great plan, I’ve just done my first three consolidation runs this week. Have to go very early as it’s getting hot here in Cyprus. Back home at the weekend and I’ll be trying that hill by my home! It will be cooler on the west coast that’s for sure

[Tkaye Graduate]

Fantastic, sounds like you got this covered!