JANUARY CONSOLIDATION CREW!: Welcome to the... - Couch to 5K

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JANUARY CONSOLIDATION CREW!

GoGo_JoJo
GoGo_JoJoModerator
158 Replies

Welcome to the January Consolidation Club, where Mummycav and I will try to help you stay motivated through these dark winter days. If you can keep going during winter, summer is just a bonus! 😁

This period, post graduation, can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week, which is why the Consolidation Club was created.

We want you to check in here straight after graduation, tell us how you're doing and feeling. Give us your run reports, swap ideas, ask questions and get help formulating plans and targets, knowing that at least one member of the admin team is keeping an eye out, with all the usual advice to offer. There is no need to sign up, just drop in and have your say.

As recommended in the guide to post C25k running healthunlocked.com/couchto5... immediately after C25k it is advisable to ease back on the weekly increase in demands that the plan imposes and consolidate your efforts, just by becoming comfortable with running for 30 minutes or 5k for a few weeks. Mix up your runs too. Try some shorter runs and discover all your paces, from slow to fast.

Consolidation is not compulsory, but is considered good practice for all runners, at any stage, who have increased duration and distance over the preceding weeks and is particularly appropriate for new runners, to avoid burnout and injury. How many runs this takes will be very individual, but it is foolish to embark on working towards longer distances, such as 10k or half marathon, until you are well and truly comfortable running for thirty minutes.

So, over to you new graduates who want to tell us how it is going/feeling? How can we help support you at this stage? We're here, with and for you! 👍🏻😁

158 Replies
oldestnewest
Mummycav
MummycavAmbassador

Looking forward to hearing how people are getting on GoGo_JoJo , post graduation can be a strange place....it will be nice to be able to guide new graduates along xx

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Tbae
TbaeGraduate

Great post and a great place Jo.

Happy New Decade to you,Bev and all.

Will be popping in here for all the gems.

Perfect timing for me January Consolidation.With 3 mixed runs a week probably equates to 2 hours per week excluding warm up and warm down stuff and at my trotting pace.Will not be going any further than 5k/ 50 mins 🤔 until I jump over to bridge in Feb.

Love the pic.

🏃‍♀️🏃‍♀️⭐️⭐️👏👏❤️

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Tbae

That's it, keep it safe and steady for now, keep the habits good 👍🏻😁

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Mummycav
MummycavAmbassador
in reply to Tbae

You know what you’re capable of Tbae and that’s why you’re still going. Happy new year my friend x

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Tippyrunn
TippyrunnGraduate

Good advice here. I finished on 21 December, found it hard to get back on it. Ran boxing day, and one more in between. Managed a slightly pathetic 4 k this morning very slow. Really need to find a new focus. Hoping this group will help. Any tips great fully received. I really liked the challenge of each new week.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Tippyrunn

Firstly... ditch the negative words. 4k is a run. A run is a run. Distance, and even time really is unimportant now. The important thing is making time to get out there! Sometimes we don't have time for 5k or 30 mins, so enjoy every run for what it is; one more step on your road to fitness along with any other goals.

Make your current goal 3 times a week regardless of time/distance. If you're short or time... or motivation choose to do a short, but faster run. If you have time, then slow but at least 30 mins, and if you're flagging, nothing wrong with doing a run with walk intervals too. 👍🏻

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Mummycav
MummycavAmbassador
in reply to Tippyrunn

Hi Tippy...I find it hard sometimes to stay motivated so when I’m struggling for time or just not feeling it I do some intervals and they honestly work wonders, there’s absolutely no point in aiming for a long run if you don’t think you can manage it, you’re far better just getting your gear on and running for however long, that way you’re not finishing a run feeling rubbish because you haven’t set yourself a distance or time goal. What you’ve achieved so far is amazing so just enjoy it just because you can

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Speedy60
Speedy60Graduate

Thanks for this. Technically, I've already done my consolidation runs, but then I've only run once over Christmas so I don't feel that confident at the moment. I will definitely be checking in here for support. 👍

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Speedy60

Strange how even a short time out has that effect, don't worry, it's very normal. Get out there though, you'll soon be feeling back on top of things 👍🏻😁

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Mummycav
MummycavAmbassador
in reply to Speedy60

This is just the time of year, you’re still learning, we all learn something new with a lot of our runs...we are here for support and advice so checking in here is a good plan

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RunningMigster

Christmas got in the way of my normal running schedule, so I'm considering January as being the start of my consolidation runs.

I have no idea what I want to do next. Stick to 3 x 30 minute runs a week, or move up to 10k.

I'll ponder this over the next few weeks!

Thanks for being there for us. I couldn't have done it without this forum.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to RunningMigster

The main thing right now is to just keep getting out there! It's tough on cold, dark days to motivate, so just keeping on is a goal in itself. 👍🏻😁

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Mummycav
MummycavAmbassador
in reply to RunningMigster

It doesn’t matter that your running has suffered because of Christmas, you know about it and that’s the main thing, crikey, I’ve 3 of my own and we always go away at new year so I never know what’s going to happen with my running but all I do is do what I can and ENJOY the runs I manage to do...I was soooo looking forward to a bit of beach running in Cornwall over the new year but that didn’t happen as we weren’t near enough to the beach so I did what I could, we got home this evening and I’ve been running on my patch already and it felt good to be back!!! But, because it was dark already and I had to unpack I just did a quick 3k...but I enjoyed it and that’s the main thing!! In my humble opinion I would start to build up to 10k when the weather turns, when there’s a bit of sunshine and everything’s starting to wake up after winter but for now I would just enjoy running for runnings sake, you’re doing so well

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RunningMigster
RunningMigsterGraduate
in reply to Mummycav

Thank you so much. I'm quite happy to follow the advice and continue with my 30 minute runs for a while. I haven't managed to cut the apron strings and run without Michael yet. So I'm still repeating Week 9 Run 3. It's like graduating over and over again 🤣.

But I feel that competitive nature in me wanting to step up to 10k. Yikes!

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Nymahchai
NymahchaiGraduate
in reply to RunningMigster

🤣Groundhog Day!

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Tippyrunn
TippyrunnGraduate

Thank you. This morning felt like a 'have to do this' but I felt much better after. My January goal is to get out 3 times a week. Hoping to manage 1 parkrun every 6 weeks to monitor progress. Here goes. Really loving positivity I get from here. Perhaps that should be new resolution for me. NO NEGATIVE thoughts/words. 🤞

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Tippyrunn

That's it! Positive mental attitude all the way! We can do it, we will do it and ain't nothing gonna get it our way! 👍🏻💪🏻😁

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IannodaTruffe
IannodaTruffeAdministrator

Happy New Year to the gorgeous running twins!!!

I hope this year may be the one when I can regraduate from C25k.

Nice one, team.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to IannodaTruffe

I will be rooting for you all the way! 🤞🏻👍🏻😊

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Mummycav
MummycavAmbassador
in reply to IannodaTruffe

Me too my friend, I’m cheering every run xx

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Portlandprincess

Thank you GoGo_JoJo for hosting. Happy new year. I'm am loving all the help and support from the forums. I completed c 25k and have ran every 2 or 3 days since. Did the run that I'd planned to do when I started the c25k on new years eve. I cant get stepping stones to play. It keeps cutting out so I've stuck to week 9 runs to keep mr mindful of time.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Portlandprincess

That's great, just keep the good habits up and before long you will hardly need to pay attention to time, it will become easier to be out for 30 mins without thinking about it 👍🏻😁

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Mummycav
MummycavAmbassador
in reply to Portlandprincess

Sounds like a good plan...the podcasts are good so I hope you manage to download them...or if you have a garmin there are loads of plans on there to keep you motivated??

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Givesitago
GivesitagoGraduate

Hi all.

Just finished week 8 and hoping to run my final run on Tuesday. I've got a park run planned for the following Saturday and just hoping to continue to get out 3 times a week there after for a bit before making any grand plans.

Little bit worried that I've had a niggle in my knee after my last couple of runs and worried it may get worse. This is my third time in the programme and I really want to finish it and keep on running. I've really enjoyed it!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Givesitago

Just keep it steady, listen to your body, if in doubt, give yourself an extra day or two rest, don't risk an injury if it hurts 🤞🏻

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Givesitago
GivesitagoGraduate
in reply to GoGo_JoJo

Thanks for the tip :) just don't want to miss a run and then give up all together!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Givesitago

I think you're past that possibility now... plus we're here to push you back out the door 👍🏻😉

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Sydney7
Sydney7Graduate

Qualified just now! Wow what an achievement, going to miss Laura talking me through my runs but looking forward to progressing further 👍

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Sydney7

Well done! Don't worry, you'll be surprised how soon you can get comfortable without the app 👍🏻😁

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Mummycav
MummycavAmbassador
in reply to Sydney7

Haha, I know what you mean, I felt the same about missing Mr Smooth...I still like a plan and I do lots of interval work because of this but at the moment, for you, consolidation is important

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Vegout25
Vegout25Graduate

Thanks GoGo_JoJo and Mummycav for hosting this forum & looking after us Graduates. Happy New Year to you both.

28years ago was running 4miles every other day, ran many half-marathons (quickest was 1hr 35mins) & was 11 Stone. Lots of whitewater under the bridge since then & stopped running altogether about 20years ago.

Since then put on weight & struggled with painful knees, hip & lower back. 2years ago started yoga. Within 6weeks all knee pain ceased. During C25K program in 2019, lower back pain eased. During 2019, I stopped hobbling & stooping & now stand & walk upright. Perform warm-up hip exercises every morning & before each run. Hip pain massively reduced. Currently enrolled on a diet program & am a runner. Lost weight already & want to lose another 6 Stone but focused on fitness & mobility.

On 27/11/2019, I was elated to complete C25K but then didn’t run for 3 weeks as completely lost my focus. Indecisive about how to proceed. Reread Iannotruffle’s postings & reconnected with the C25K forum, both of which helped enormously. Responding to new runners is a great motivator!

During Xmas holiday, have run with my son 6am every Monday, Wednesday, Friday & then taken myself for longer run one day of weekend. 6am run is quicker pace than I normally run but manageable. After the first week was able to run more freely.

Took myself off for a 4 mile New Year Day run yesterday morning & thoroughly enjoyed myself. Also enrolled on Oldfloss’ Quest. Kept my goals achievable but am formulating a more ambitious plan. Need to ensure it is attainable first before voicing & committing to it. Also on weekend & New Year Day run I’ve been using C25K+Stepping Stone Podcast to consolidate my running.

Plan to continue using this Podcast when I return to work next week.

Work intensive 10hr days 4days a week on a computer so keep active with club badminton once a week & Hatha Flow yoga twice a week so early morning 5.15am runs are best for me. Also volunteer at local community allotment. Running & these forums have positively changed every aspect of my life so I welcome any advice to maintain my running journey

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Vegout25

You're doing amazing. Don't push yourself too hard, make sure a lot of it is fun. If it's too much "work" it's harder to stick with it.

Get through these tricky winter months then maybe get yourself onto the 10k Magic plan?

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Vegout25
Vegout25Graduate
in reply to GoGo_JoJo

Thanks GoGo_JoJo, really appreciate your advice. Sorry for my long rambling post. Will keep it shorter in future as know you deal with many enquires & give brilliant advice. How do I enroll onto the Magic 10K Plan?

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Vegout25

Don't ever apologise for long posts, I always like a good read 👍🏻😁 when you're ready join the bridge to 10k forum too (you'll still get all your c25k posts too) and there's sign up posts every couple of months for the 10k plan. Join now if you like and just have a look at what happens there too 😊

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Vegout25
Vegout25Graduate
in reply to GoGo_JoJo

Thanks GoGo_JoJo

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Mummycav
MummycavAmbassador
in reply to Vegout25

Happy new year to you Vegout25 ...wow, you’ve had quite a running journey haven’t you?! I am so glad to hear you sounding so positive about your running, infact just about everything, this is a great start to a new year...remember to enjoy yourself while you’re out there and who knows where you’re running will take you this year?!

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Vegout25
Vegout25Graduate
in reply to Mummycav

Thanks Mummycav, feel humbled by this forum & the excellent C25K App. Used to talk about my running in the past tense but now it’s only about the present. I’m fitter than I have been for years. Struggled up Mt.Snowdon in 2015 with my brother & said goodbye to the mountain as didn’t think I’d be back. Now I’m thinking about training & running up it in 2021 (hopefully with my brother again)! Give me a target to aim at

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Oldlady57
Oldlady57Graduate

I’ve never really progressed past my consolidation runs. I still run 2 to 3 times a week running on average for 25 minutes. I salute all those who wish to progress further but for me, right now, I’m happy doing what I’m doing. Happy running folks 👍🏻

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Oldlady57

That's still a fantastic achievement! 3 times a week is such a great thing for your body and mind, you're getting all the benefits.

There's no need to go further or longer if you're happy, just keep doing what you're doing 👍🏻😁

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Mummycav
MummycavAmbassador
in reply to Oldlady57

and that is absolutely perfect...being happy with what you’re doing is what it’s all about x

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Oldlady57
Oldlady57Graduate
in reply to Mummycav

Spot on Mummycav!!

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Tobytiger
TobytigerGraduate

It’s so encouraging reading this. Thank you! I graduated a few weeks ago and wondered how I was going to keep it up over the winter. I have managed to though. Sometimes I’ve struggled but the one thing that has really spurred me on has been signing up to do Parkrun. I’ve so enjoyed it! I’ve still not quite managed to run the 5K without one short walk to get my breath back, up a hill near to the end, but I’m nearly there! I manage it in 33.5 minutes, which is better than I ever expected. I can’t do that on my own! So going from running, where as few people can see me as possible, to running in a big group has been a really positive experience and I highly recommend it. So many different people do it, it’s great to be part of and it’s definitely not a race!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Tobytiger

A lot of people really love parkrun and benefit from it. There's not really one close enough to make me try it but I can definitely see the benefits. Anything that helps us get out there is well worth a try and like so much of this running lark... it's addictive! 👍🏻😁

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Mummycav
MummycavAmbassador
in reply to Tobytiger

That’s fab that you like parkrun, i’m envious because it’s not really my favourite thing and i have one right on my doorstep!! Running certainly suits you Tobytiger ...and i agree, our forum is amazing

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Leosmit
LeosmitGraduate
in reply to Mummycav

Just wondering mummycav why you don’t like parkrun? I’ve just graduated and always that has been my dream to do a Parkrun but I find myself not that interested at the moment. Just want to work on consolidation.

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Elfe5
Elfe5Graduate

Happy New Year GoGo_JoJo and Mummycav ... and thank you for looking after us consolidators! 😄

I graduated for the third time on the last day of 2019 & am hoping to make it through consolidation for the first time! 🙄 ( Lots of IC glitches).

I have been off the IC for about 10 weeks now & am proceeding with caution because my back still has off days. 😄

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Elfe5

Well done, don't give up! Our bodies are so clever but sometimes it takes us a while to find the right balance.

🤞🏻🤞🏻🤞🏻 for you. 😊

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Elfe5
Elfe5Graduate
in reply to GoGo_JoJo

Yes, balancing acts! (I’m sure that is the title of a book about parenthood – it seems very appropriate for runners too!) 😀

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Mummycav
MummycavAmbassador
in reply to Elfe5

Well done Elfe5 ...congratulations on your graduation, that’s a fab way to end the year and start the next, I’m looking forward to reading about your consolidation...be careful with that back of yours, don’t want you back on the IC x

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Elfe5
Elfe5Graduate
in reply to Mummycav

You bet! 😀😀

Happy 2020 running to you!

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Chickenpoo

I completed c25k to day I've found I enjoy running ( who knew). I plan on doing a 30min run every week with I view to increasing that time and a shorter run to practice hills.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Chickenpoo

Congratulations! That's it, keep up the habit and you'll keep getting the benefits.

Yes, it came as a shock to a lot of us! 🤣

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Mummycav
MummycavAmbassador
in reply to Chickenpoo

Congratulations Chickenpoo...sounds like a great plan you have there

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xx2000
xx2000Graduate

Hi everyone!!! Today is my first consolidation run after graduation on the 31 st. Last week w9 i was on holidays and runned on a very flat route. Today, back to my normal route, I found the up and downs really hard !!!! I run 25 minutes and enjoyed the freedom of walking when ever I want without the presure of fulf8ll the plan.... But also It is more difficult to be motivated and to continue for a few more minutes when tired !!! .

I feel that I have to keep on running at least once or twice per week between 25-30 minutes until i feel confortable with it before moving to more distance/time or speed!!!

Thats consolidation after all!!

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Mummycav
MummycavAmbassador
in reply to xx2000

Well done xx2000, yes, consolidation is best before moving on...there are lots of plans to build up speed and stamina, sounds like you’ve got it just right

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GoGo_JoJo
GoGo_JoJoModerator
in reply to xx2000

That's it! Just keep up the habit until it's completely ingrained, then you can move on from there 👍🏻😊

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Speedy60
Speedy60Graduate

Ok, I'm back on it. I was really nervous after nine enforced days off, many late nights and overindulgence. I was thrilled with my run this morning, 5.04/km! But it could so easily have been different; I could so easily have given up this New Year.

I've been a teacher and mentor for years and I tried all my professional tricks on myself: targets, small goals, praise, rewards, investing time, effort and money (mainly in the form of lycra😉). My sons have supported me to the point where they bought me a year's subscription to spotify and bluetooth earphones. I've talked to people about how much better I feel; I've come here to share my experiences and encourage others. I was totally dismayed then to find all my armour counted for nothing against my fears. This new identity is paper thin. In the end, I had to dig deep into a much older narrative I have about myself - bloodyminded and determined! It's a mistake to think running is a purely physical challenge. I'm finding it a real mental workout.

Sorry if that's a ramble. I'm just fascinated to find out something new about myself.

Edit: that time clearly isn't right. Strava must have hiccupped 🤷‍♀️

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Speedy60

You're so right, it is paper thin... but it's worth persevering, the rewards are just so great! 👍🏻😁

I'm really pleased your boys are supporting you so well, you're guaranteed all the new tech now!

Well done on your 5k today, I never doubted you had it in you 😉

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Mummycav
MummycavAmbassador
in reply to Speedy60

I am sure you have made such a difference to so many peoples lives but now it’s your turn....how lovely of your Son’s to help you in taking the first steps?! I know what you mean with the mental battle, sometimes it’s like world war 3 up there but determination kicks in and pushes us along. Well done Speedy60 ...and keep coming on here with and for support, we all keep each other going x

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AnyUser
AnyUserGraduate

I graduated on Christmas Day at my first parkrun. Since then I’ve ditched the headphones and have continued to run every other day.

As I can’t manage 5K in the 30 mins, I’ve been running 2 x 30 mins and 1 x 40 mins per week (this would be the parkrun every other week).

I’m not sure about continuing the parkrun - I feel good about doing it but I don’t enjoy the jostling and constant pace adjustments. It’s so much easier to run by myself! Perhaps I need to give it a bit more time and I may become used to it.

I’ve signed up with a personal trainer to improve my strength, which I think is going to be helpful.

The overall goal is to be as fit as I can for my hysterectomy which is scheduled for April or earlier if I’m lucky enough to get a cancellation. I’m not looking at increasing speed or distance before then unless I get to a point where I feel I need to ramp things up to improve my fitness. I still have plenty of kg/BMI points to lose!

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Fiftysomethingnovice
FiftysomethingnoviceGraduate
in reply to AnyUser

You’ll be super fit for your operation. Good luck with it. I just graduated yesterday and am thinking of park run. I’m going to take a look next week as unsure about if it is for me. I know what you mean as running on own is so simple. Best wishes.

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Speedy60
Speedy60Graduate
in reply to AnyUser

I've only ever run on my own and I quite like the headspace. I read many people on Facebook yesterday saying their parkrun has become overcrowded. Maybe it's not the right time to start, or maybe that's just me 🤷‍♀️

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Mummycav
MummycavAmbassador
in reply to AnyUser

Hi AnyUser ...congratulations on your graduation! Don’t worry that you haven’t managed 5k in 30 mins, I’ve been running almost 3 years now and neither have I! Maybe it will happen one day but if it doesn’t does it really matter? You can run, I can run and the majority of runs that I do I enjoy. The ones where I put pressure on myself, I do not. I too am not a fan of parkrun, I do them every now and again just to see if I can improve my time, but I never do so I just come home a bit sluffed and think ‘why bother, I run much better alone’ and I’m not really one for all the whooping that goes on, but I go because I feel it’s my duty sometime as it’s literally right on my doorstep. Running is running, no matter how fast or how far...a 40 min 5k is just as important as a 30 min 5k...but for consolidation they’re a great place as you know the distance is what you’re aiming for.

Good luck with your op, sounds like you’ll be as fit as a fiddle by then, but in the meantime, enjoy your runs with no pressure

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GoGo_JoJo
GoGo_JoJoModerator
in reply to AnyUser

Sounds like a great plan to have you in best fitness for a speedy recovery. Good luck with it all and don't worry about pace, just reach those goals 👍🏻😁

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t7sha
t7shaGraduate

Happy New Year everyone. I did my first consolidation run yesterday and the aim was 5k but we misjudged where 5k was so only did 4.75k in 29.23 bit disappointed but we will put it down to experience! Next run will be my birthday and hopefully do the 5k, the intention is to build on getting quicker. Is 2 runs enough? I go to the gym twice a week too and our trainer really works us hard so time wise 3 times a week can be difficult with work and kids.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to t7sha

2 runs is enough with everything else you're doing! Don't worry, life has a way of getting in the way. I'm confident you're still going to see good results from twice a week 👍🏻😁

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Runnf
RunnfGraduate

I'm consolidating with some very slow runs 3-4 times a week this month, til starting on the juju plan later this month (to get to 1 hour). Graduated in the summer but wasn't disciplined about regular runs until December.

Ignoring my ego complaining about pace is the tough bit - so long as I go slow then I'm enjoying my runs, not feeling bad during them, recovering more quickly & looking forward to my next one. So my ego can shut up, thank you very much! Onwards, everyone ☺️

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Runnf

Slow is good, don't push yourself too hard or it won't be any fun. 👍🏻😁

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Mummycav
MummycavAmbassador
in reply to Runnf

The most important thing is that you enjoy your runs and that’s what you’re doing so stick to why you’re doing...we put so much pressure on ourselves to be faster or run for longer and that can often leave us feeling rubbish...keep that ego at bay and emu what you’re doing because you’re doing what’s right for you

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Runnf
RunnfGraduate
in reply to Runnf

Thank you both! :-)

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Jiveblue
JiveblueGraduate

Graduated end November and have managed to keep doing 3 runs of 5k+ each week, and completed my 6th Parkrun this weekend. My NY resolution is to consolidate by doing a Parkrun every week plus 5-6k twice a week locally. The Parkrun experience has its own set of challenges but its really nice to have something I can do with my son.

The thing I'm having trouble with - particularly on the solo runs - is that the first 10-15 mins are often very patchy so while I still have Laura encouraging me every 5 minutes (Wk9 is sort of burnt into my brain now!) and stressing how important it is to keep running, like a stroppy child I often slow to a walk and find myself muttering curses about inadequacy and lack of progress. Then I have to force myself to do a mental rewind and remember all the encouraging posts I've read on C25K about slowing down and going slower still, about ignoring the red face and tell myself that I've already done good as I'm actually out and trying to 'run'.... and finally by about 12-15 mins running I find I've settled into a steady pace.

SO, are there any tips on how to get from the stage when I'm setting out feeling positive, doing my brisk walk to the reasonably comfortable settled pace without the awful 10 mins in between of doubts and cursing?

Thanks for setting up the Consolidation Club... I must admit the structure of C25K was brilliant. Good to be able to keep in touch and see how other people are getting on.

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Speedy60
Speedy60Graduate
in reply to Jiveblue

You don't always have to run 30 minutes/5k. I sometimes run intervals round my local park. Three minutes as slow as I can, followed by two minutes as fast as I can. It takes about 20 minutes. I find it improves my fitness and just mixes things up a bit.

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Jiveblue
JiveblueGraduate
in reply to Speedy60

Thanks. That sounds like a good thing to do. I'm wary of changing my route though as I still prefer not to meet anyone when I'm running locally as I'm very self-conscious. Luckily at Parkruns I don't feel as out of place... I suppose because everyone is there for the same purpose and there is always a wide range of shapes and sizes, ages and abilities!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Jiveblue

Maybe try without laura, make yourself a playlist and just enjoy your tunes. Your brain is playing with you, it knows the current drill so it knows when to mess with you. Mix it up and change the routine. 👍🏻😁

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Jiveblue
JiveblueGraduate
in reply to GoGo_JoJo

Oh :/ no Laura??? I think I still need her to tell me every 5 mins that I’m doing ok! I did have to run without her encouragement - or music - the other day as my headphones stopped working. 😰If I hadn’t been doing a Parkrun I might easily have given up but I used some other runners to pace myself and finish... tho my time was very slow! I don’t usually listen to music but perhaps a playlist of old favourites from years ago will be good company!! Will give it a go! Thanks.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Jiveblue

Your brain is too attuned to those 5mins. Enjoy the music, every 2 or 3 songs make a point of thinking to yourself "look how well we're doing!" And remember to smile! 😁

I always think of it all as a team effort, body, brain and you!

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StatusBaby
StatusBabyGraduate
in reply to GoGo_JoJo

I graduated some time ago and have continued to listen to C25K W9R3 but I'm now getting a bit fed up with it. Sarah Millican is lovely but she's telling me to slow down when I need to go faster! I've also got a new phone and so I thought I'd try a new timer - I still want the same notifications - a bleep every 5 minutes, then a bleep before the last 60 seconds for my "sprint" finish". I've tried a few apps but they've all had their drawbacks - so any recommendations gratefully received - I'm on Android.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to StatusBaby

I'm not sure on that front, I just went out, timed a 5 min walk and started running with my fave running music, I'd check my watch occasionally and stop at 30 and walk again. I also knew where my usual route would end and could tell by that where I was at timewise. I never used the c25k app after graduation even though I thought I'd need it,or any other app after. Hopefully someone else has a recommendation for that 👍🏻

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Leosmit
LeosmitGraduate
in reply to GoGo_JoJo

This is an interesting discussion. I graduated yesterday and thought I would just continue listening to w9d3. However, it might be nice not to? Do my usual route and see. I agree with you saying that it might condition you to think you can’t do anymore than 30 mins. Interesting. Something to ponder!!

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roseabi
roseabiAdministrator
in reply to StatusBaby

Have you tried this, one - Tabata Timer?

play.google.com/store/apps/...

It's a little complicated, but pretty good once set up I think!

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runningyogini
runningyoginiGraduate
in reply to StatusBaby

I've been using C25k+ - stepping stones, speed and stamina. I really like them. I ran with C25k+ stamina this morning and then ran for a couple more minutes until I'd hit 5k. It downloads as a podcast so I combine it with my Nike Run Club (NRC) app - I just use the free bits. I've set it up so that it gives me a pace and time every 0.25k so I can speed up, slow down or maintain my pace. I means I get the music Laura, the music and NRC.

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W1lderlass

I don’t find winter a problem - I love running in wet, wind and snow - summer on the other hand is awful!! I do not like running in heat even early mornings. How do I combat that?

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Jiveblue
JiveblueGraduate
in reply to W1lderlass

Well I'm not sure about the wet and wind and snow but I do know that I always get very hot when running even if its only a few degrees... I can't imagine how I'll cope when it gets above 15 degrees! I've already changed my long sleeve thermal top for a short-sleeved top... crop leggings next time I think... Will be keeping a close watch for any helpful advice you receive!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to W1lderlass

You can try things like the "cold towel", wet t shirt etc but it really is mind over matter. I used to get so stressed over heat but one day I just said to myself... deal with it, you can't change it and moaning is making you hotter, just deal with it. This new mindset has worked. I have a physical job too and can now work in 30+° and I ran 26 miles in over 30° heat last August.

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TryingHard73
TryingHard73Graduate

Hi - not sure if this is the appropriate place to post this or not. I’ve been monitoring my heart rate through Apple Watch during the program and post graduation, and it has remained throughout at just below my theoretical max heart rate (with no real change in my pace). Is this dangerous? Shouldn’t I be seeing it coming down as fitness increases? Any advice welcome!

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Speedy60
Speedy60Graduate
in reply to TryingHard73

If you're feeling well and you feel the runs are going well, I'd say it doesn't matter. I've noticed my resting heart rate is constantly lower since I've been running and my blood pressure is text book. I think they're better indicators of heart health. You could check them if you have concerns.

Please note though, I'm not a health care professional!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to TryingHard73

Wrist based HR are not always very reliable, only use it as a guide. Get a reliable reading and compare it to your watch, either at a chemist or with a home blood pressure cuff etc.

"Max" HR based on age is extremely unreliable, if it was reliable my heart would have exploded by now 🤣

The most reliable names in the sector are Garmin and Polar but even then you need a pinch of salt 😉

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Jiveblue
JiveblueGraduate

Oh my goodness!! You are a very determined person!! Not sure it will work with me but feel inspired by your approach to give it a go!! Thanks.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Jiveblue

I wound myself up for years and told myself I simply couldn't deal with heat... turns out I can if I don't listen to the internal whingeing! 👍🏻🤣

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Sham19
Sham19Graduate

Great post 🙂 graduated 21st of December with a slow 6k. Have done four 5ks and some shorter runs since then. Pace is slow 9-9.35 km. Decided consolidate January with two 30 mins and one 5k a week. Not even looking or focusing on pace until I can comfortably do 5k. Any advice or tips etc? Is that a good plan ?

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Sham19

That's a great plan 👍🏻😁 keeping getting out there and with a distance goal too, perfect.

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Sham19
Sham19Graduate
in reply to GoGo_JoJo

Thank you 😊

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Portlandprincess

Hi Jo Jo. Consolidating. Well ive ran every other day since 29th December when I completed c 2 5k. Finding it easy as I run slowly. My only issues are niggles in ankles and knees. Should i leave two days between runs? Will the niggles go away? Do i need strength exercises? I've always had problems with knees since a teenager. And the knees are certainly better than they were a few months ago!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Portlandprincess

It depends what you mean by "niggles" an ache, a slight discomfort or actual pain. If its pain, then rest. Discomfort, consider an extra day rest. An ache, work on stretching and strengthening.

Doing other exercises to strengthen is always a great idea and will only help your running. Hop over to Strength and Flex forum and see what you can find 👍🏻😁

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Portlandprincess
PortlandprincessGraduate
in reply to GoGo_JoJo

Youre so kind. Thank you. It, the niggles, come and go. I'll take a couple of days rest. And check out the forum

👍

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Portlandprincess

An extra day here and there really won't set us back, even though we're always worried about get stuck to the sofa again! 😉👍🏻

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Portlandprincess
PortlandprincessGraduate
in reply to GoGo_JoJo

You've hit the nail on the head there. So worried that I'll go back to my old self. I love the new me. But I'm going to be sensible and take a few days rest. Walking up a steep hill tonight I felt my knee give twice.

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Vegout25
Vegout25Graduate

3 days back at work & need another holiday! Ran my 2nd consolidation run of the week this evening & it’s put everything in perspective. Even enjoyed being out in the wind & rain. Completely soaked but gave me something else to think about. Feeling chilled 😊👍

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Vegout25

That's great, it's such a great stress/day reliever! 😊👍🏻

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SteveWebbo
SteveWebboGraduate

Hi everyone , we (Mrs Steve and myself) have just finished our first consolidation run . We fancied a short and sweet run around a lake near us - 3 km loop . Really good fun . Hope to do a slow 5km on Saturday and a motorway bridge run for hill practice . There are no hills here . It’s strange just having my watch and headphones and no Jo Wiley but she’ll be back for the 30 min sessions 😎 I hope to be ready for the next bridge to 10k batch . Happy new year running you amazing people 🏃🏻‍♀️🏃🏻‍♂️

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GoGo_JoJo
GoGo_JoJoModerator
in reply to SteveWebbo

Sounds a good plan. Maybe start looking for local hills you can drive to for a new view/exploring? Can be really nice to have a "drive to" destination too 👍🏻😊

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Leosmit
LeosmitGraduate

Consolidation run 2 - done. Tough but done. With the 10 min walk I covered 3.02 miles. I was really happy with that cos I didn’t find that run easy.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Leosmit

Not every run can be an easy one! They do get easier over time though. Well done for getting through it regardless!

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Leosmit
LeosmitGraduate
in reply to GoGo_JoJo

Thank you! Want to get to a point when I find the 30 mins easier and then work I’m getting 5k each time.

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LC07
LC07Graduate

Hi, I did my third parkrun today and I completed in a slow 39mins which is slightly slower than last week. I find that I am really struggling to get through the run, my pace isn’t fast so can’t really slow down much more. Any hints or tips to try and get me motivated as feeling a bit lost with how I can improve now without the aim of the programme.

Thanks

Leanne

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GoGo_JoJo
GoGo_JoJoModerator
in reply to LC07

🤔 sounds like "getting through the run" is becoming almost a chore. Try one run in the week shorter, say 20 or 25 mins but try to see if you can go faster. Play some more upbeat tunes that you can try to keep up with or even use c25k, early weeks but instead of walking, run the walk sections steady and run the run sections faster.

You should then find on parkrun although you'll still need to slow down a little over the whole distance; over the weeks you'll hopefully find it easier and your times may even improve...

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LC07
LC07Graduate
in reply to GoGo_JoJo

Thanks, this sounds like a good idea. Appreciate your help.

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Leosmit
LeosmitGraduate
in reply to LC07

I’m sort of laughing that you call 5k in 39 mins slow! Sub 40 5k sounds very impressive to me!! I’m not confident enough yet to try a park run, so it’s encouraging to read that you’re doing them.

I read your older posts - you said about how great running made you feel! Go with what GoGo JoJo advises and get that mojo a go-go!!

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LC07
LC07Graduate
in reply to Leosmit

Hiya, I know I should remember that 12 weeks ago I could barely run for a couple of minutes and now can run continuously for 40mins. I started the C25K at the same time as a number of others I have met through parkrun and I guess I am just being hard on myself by comparing how much faster and seemingly ‘easy’ they are finding the runs. As my husband tells me I shouldn’t be thinking about that, we are all different and will all adapt differently. Just need to get back to the key point of all of this, I am now running, improving my fitness and creating time for me. Hope your running is going well.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to LC07

"Comparison is the thief of joy" it's so easy to fall down that hole and there's nothing good in it, just enjoy doing what you're doing 👍🏻😁

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silverflowers

Hi there! Just graduated today and I'm feeling a bit anxious about life without Laura telling me what to do. I am determined not to go 5K to couch, though!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to silverflowers

It's a very natural feeling, I really thought I'd struggle without the app, but actually, even the first run with just my music was great! The most important thing is to keep to your schedule and just keep getting out there for 30 mins! It soon becomes the norm 👍🏻😁

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xx2000
xx2000Graduate
in reply to silverflowers

😆😆 just relax and enjoy your graduation!! Slowly Will keep you out if the coach !! 👍🏼👍🏼

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AnyUser
AnyUserGraduate

Have been running alternate days since graduating last month. Ran my second parkrun last weekend and it made up my mind that it’s just not for me. However, the route is a useful one and it’s not busy on a Sunday morning, so I had my first private parkrun today - it was much better!

I’m trying to fit one 40 min run in each week and two slow 30 min runs - trying to keep my heart rate out of peak zone for the slow ones.

Really chuffed with today’s 5K - managed an average of 8’03” pace across the whole run, which is half a minute better than I’ve ever managed before on my own. Was in peak HR zone for the whole thing though.

Not planning to go further just yet - with operation looming I’m figuring I’ll be better keeping the current level going. Have started seeing a personal trainer once a week to get some strengthening going, it will all help!

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Mummycav
MummycavAmbassador
in reply to AnyUser

Running alternate days, if you can is an excellent plan, I too, cannot ge,l with parkrun.....it’s not for me either, I go every now and again to see if things have changed but nope, still feel the same at the end! Your pace of 8’03” is good too, and if you’re comfortable at that then stick with it, at least, like you say, until after your op, then when you’re up and about again, you’ll have something to work on. Your personal trainer will certainly help you with your fitness all round. Well done AnyUser

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GoGo_JoJo
GoGo_JoJoModerator
in reply to AnyUser

That's a great plan. Cross training is always really great and helps your running goals too.

I've never tried Parkrun for various reasons, but suspect it's not my thing either. One size can't fit all.

Keep it up, you're doing great!

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xx2000
xx2000Graduate

Second consolidation run !!! Mucho better than the first one. 30 minutes without many problems although my legs were a bit heavy. I am still very slow but this time i felt i was able to continue for a few more minutes !! 👍🏼👍🏼

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GoGo_JoJo
GoGo_JoJoModerator
in reply to xx2000

That's great! Little by little, that's still the key! 👍🏻😁

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AndyB111s
AndyB111sGraduate

Great idea/thread.. wish it'd been here in August when i graduated. After maybe 5 consolidation runs i lost focus/motivation. So have restarted from scratch. Will see you in another 8 weeks 🙂

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GoGo_JoJo
GoGo_JoJoModerator
in reply to AndyB111s

Sorry you got a bit lost before, but you know the dangers now so it should be easier to keep on keeping on! Good luck, see you soon! 👍🏻😊

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MWMG

Hi everyone. I’ve been on here a while but have never posted anything before. I finished the C25K around Xmas time and consolidating my runs. I have never been a runner in the past but I’m finding my progress very exciting. I’m doing the great North-run in September. It seems a million miles away but I’m trying to break it down. All my runs have been outside on my own as I can’t bear the thought of being on a treadmill for 30 minutes. I thing I’d struggle with being static. Everyone to their own though. What I find myself doing is avoiding finishing my run on an incline. My heart rate hits 180 bpm and I struggle. I appreciate this is something I have to overcome. Have you any tips on getting better at this. I’m 48, fit and healthy and my resting heart rate is sitting at 55bpm.

Oh and by the way you guys on here are great helping each other along their journey.

😊😊😊

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GoGo_JoJo
GoGo_JoJoModerator
in reply to MWMG

I would avoid finishing on a hill too, I usually build in hills in the first part of my runs when I'm fresh and ease off by the end.

You'll definitely find these will get easier with time, it's just practice and not avoiding hills but embracing them. Make your steps smaller but actually pick up the pace a tad if you can, don't look at the top, just focus on the 10 feet or so in front of you and just power on up....💪🏻👍🏻😁

55 is a great RHR. Don't worry too much about peak HR unless you get a tight chest, it's a guide only and with such a low RHR I bet your max is much higher that the guideline 220 minus age.

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MWMG
MWMG
in reply to GoGo_JoJo

Thankyou GoGo_JoJo for your advice. I will bear it all in mind. I appreciate any I can get. Xx

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GoGo_JoJo
GoGo_JoJoModerator
in reply to MWMG

According to the age calc, my max would be 175, but I frequently hit 180 or more and so far my heart hasn't exploded 🤣 I've adjusted Strava and Garmin to use 190 as my max and the corresponding HR zones seem much more compatible with my effort levels. 👍🏻

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MWMG
MWMG
in reply to GoGo_JoJo

I’m still learning about all the technology too. I use my fit bit but have to check manually. Do you recommend the Garmin tracker? Xx

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GoGo_JoJo
GoGo_JoJoModerator
in reply to MWMG

Yes and no, they all have their drawbacks and irregularities. If the fitbit is working for you now stay with that until you find yourself needing different data.

I try not to look at my watch when out anyway for anything other than the time and have pace alerts etc switched off. Running whilst looking at stuff = accidents! 🤣

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MWMG
MWMG
in reply to GoGo_JoJo

Thanks GoGo_JoJo. Xx

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Scruff55
Scruff55Graduate

How do I join this group

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Scruff55

You just did! How are you getting on?

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Runningdumpling

Hi Jo Jo

I graduated C25k in December, with a personal goal to complete a Parkrun, which I did on Christmas Day. Hurrah!

Since I have done 3 more, gradually improving my pb, but its still tough and having to run for way over 30 min to complete 5k

I have tried some interval training and some shorter runs during the week

Biggest problem is making myself rest...part of me wants to run more often

How often and how far should I run between Saturday Parkruns?

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Runningdumpling

Stick with 3 runs a week including PR for now.

Distance and time is up to you... you could try doing a 20 min fast run, a 30 or 35 min steady run and your PR at whatever pace you're doing.

Distance helps increase overall stamina which in turn helps pace. Shorter runs allow us to push a little harder to work on speed as we know it's less time so we can believe we can keep it up.

Try different things, see what works best for you.

On your rest days so some squats, crunches, marching on the spot is good and works many of the same muscle groups, maybe a walk...all those things will help you feel those same endorphins we get from running 👍🏻😁

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xx2000
xx2000Graduate

Third consolidation run ... 28 minutes including a short sprint at the end. Runkeeper decided not yo récord the first 5 minutes so I dont know if i am improving but my feeling is that It is becoming easier .... after the first horrible 15 minutes 😅

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GoGo_JoJo
GoGo_JoJoModerator
in reply to xx2000

Oh that's so frustrating when they do that! It's like it didn't count 🤣

It will get easier, honest it will! 😁👍🏻

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Leosmit
LeosmitGraduate
in reply to xx2000

Totally get you with this, the first 10-15 minutes are wick!

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Mummycav
MummycavAmbassador
in reply to xx2000

Brilliant...you’re doing so well!

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Leosmit
LeosmitGraduate

Third consolidation run done - nothing really to report, just using this forum to keep myself accountable!!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Leosmit

Great! Keep it up, every one is another step on the ladder 👍🏻😁

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GoGo_JoJo
GoGo_JoJoModerator

So lovelies, we're halfway through the month! 😁

Is it going as well as you hoped?

Have you found it hard to get out there without the app?

Is it feeling easier/harder/ different!?

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Leosmit
LeosmitGraduate
in reply to GoGo_JoJo

I have been using the app w9d3. Only have done 3 consolidation runs so might ditch it after i get more confident.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Leosmit

It is hard to let go! 🙈

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Alanb1d

Question I’ve been consolidating for maybe 6-7 months now, and I’ve increased my speed considerably just about 5k in 28 minutes. But every time I try to increase the distance past that I just get bored. How is everyone staying motivated? and if you were right a plan for weeks 10,11,12 what would you recommend?

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Alanb1d

If you're 6 months on now I would definitely look at joining the magic plan, even if you decide to not do 10k mixing up run distances might be a good help to avoid boredom.

Personally I never had any issue with longer runs, even early on, but then I really wanted to explore the countryside around me, further and further.

Maybe look at where you're running, perhaps a trip to somewhere special might motivate you to carry on a little bit further?

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Mummycav
MummycavAmbassador
in reply to Alanb1d

I agree with Jo and would def recommend the magic plan...mixing your runs up will keep them interesting...doing some interval work and also driving to somewhere different can help with the monotony

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Speedy60
Speedy60Graduate

I've spent the past couple of months pottering about quite happily, apart from a blip over Christmas. The most I've run is 7k and my PBs have gradually advanced. Tomorrow I'm going to give the c25k + podcast, just for a bit of focus. As you can probably tell, I'm not one of those driven runners with dreams of marathon runs.

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Speedy60

That's great! 🤣 no one's expecting you to be "driven"

I personally never thought I'd want to run a marathon, 10 miles, or in the beginning, even 10k! I said I just wouldn't have the time! 🤣

Make running work for you and your lifestyle, the important thing is to get that headspace, time for yourself and the health benefits!

You're doing great, don't worry about ambition, or lack thereof!👍🏻😁

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Mummycav
MummycavAmbassador
in reply to Speedy60

Brilliant, runn8ngm7k is hard...when I graduated I never ever thought I’d run 10k, but I did...and now I’m thinking I will never ever run a half marathon...but who knows? I love the c25k+ podcasts...the speed one is my favourite. Some people work on their speed, some people work on their distance and some people just run as far and as fast as they can...all of which are perfect...enjoying it more important

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Renee66
Renee66Graduate

Hi I graduated 1/12/19 and haven't posted for a while but have been trying to consolidate over the holidays. Feel quite pleased with what I've managed, in between family commitments and bad weather not to mention overindulging... and a period on steroids and antibiotics!

So, just posting to support anyone else who may have dipped in their intentions over the last 6 weeks...I'm still at it, two or so times a week, going back up to three again.

I followed advice to build up again from about 15 mins ( the first run after a break was haaaa...rd!) And am now doing 26 mins. Have gone out in rain, cold and icy weather and always , always feel great after I get back .

So glad I discovered c25k! Have dropped 0.5 kilos too, but maybe that was due to the week I was unwell. Am finding run keeps weight nicely around 64 k. I'm a "senior".

My intentions are simply to do 30 mins X3 per week and I'll be over the moon happy!

As I've said before if I can do c25k and keep the commitment ( I'm not a great signer-upper to things) anyone can! I also have the great good fortune to live in a lovely village and this makes it so easy to just go outside, no faffing around, and run.

I'm determined to keep this going till those lovely summer runs I've yet to experience as I only started in October.

Thanks as ever for the support this forum provides

Such a great idea. x

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Mummycav
MummycavAmbassador
in reply to Renee66

Brilliant Renee66 ...this is a great post and so encouraging to others who, like you say, may lose their way post graduation....you sound like you have everything mapped out for your future runs...keep posting and reading and encouraging on the brilliant forum

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Renee66

That's brilliant! It's such a great way to enjoy the wonderful countryside around us, really keeps me sane!

Keep up the great work 👍🏻😊

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Rigpig
RigpigGraduate

I’ve finished my first week of consolidation runs and I’m trying out the Nike Run club app which is very good. There are a lot of different coached runs but what looks really good is that the app creates a program for you based on your own runs and pushes you a bit more each time towards whatever you want to achieve. Personally I would like to be able to run comfortably for an hour irrespective of pace or distance my 30 minute runs are getting easier so I think it won’t be that long before I start adding a bit more time 🙂

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Rigpig

That's a great goal, in fact it was my first goal after graduation.

Glad you've found an app that works for you, always handy if you need a level of guidance/support.

👍🏻😊

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silverflowers

Just finished my first consolidation week - still using the week 9 podcasts to keep me right. I have to say that I am still finding it very hard to keep going for 30 minutes even though I'm not getting any faster (still running at walking speed). I ran at the parkrun today and finished my 30 minute run at about 3.5k, then walked/ran to the end. I still find it much easier (and quicker) when I alternate running and walking than trying to keep going at my slow and steady pace, so that last section is the best bit. I do enjoy the sense of achievement from managing to keep going for the 30 minutes but I wish it would get a bit easier. I guess I just have to be patient and keep going? I am impressed that Rigpig is finding his 30 minute runs easier and wish I could say the same! Would you recommend doing extra fitness training on my rest days or should I just not worry about things for now and stick to the consolidation plan for the next couple of weeks? I am aiming just to improve my overall fitness (I have chronic lung disease) and general wellbeing. I have no ambitions to achieve particular distances or speed but I want to maintain the progress I have made so far with the programme. Thank you for your help.

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Rigpig
RigpigGraduate
in reply to silverflowers

The fact that you are running for 30 minutes is fantastic, I’m not finding it easy but it is getting a bit easier with each run and I’m now managing to up the pace for the last minute or so but I’m still relatively slow at around 4 km in 30 minutes. The big picture is that we are both doing it and how difficult did that seem a couple of months ago? you’re doing this and you are doing great. Just keep going and keep posting here for support.

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silverflowers
silverflowersGraduate
in reply to Rigpig

Thank you! :) yes we are keeping going. Well done us!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to silverflowers

Your health condition is going to make it harder for you. I don't know for sure, but I would say it will make it a longer process for you, so definitely stick with it.

If you can do some form of cross training on your rest days it would only help you. Swimming is great, if you have time on your hands walking is good and will make you appreciate more that you're going quicker when you're running.

Check out simple exercises on the Strength and Flex forum which will help build a strong foundation.

Stay positive! You're doing better than you're giving yourself credit for 👍🏻😉😊

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Brian-P6
Brian-P6Graduate

I’ve got my first consolidation run tomorrow woohoo and I’m so looking forward to it. Now that C25K has been conquered and I now know my 30 minute distance I’ve been playing around with plotaroute.com to find a nice reasonably circular route that will take me out n about in my local area.

I’ve also been posting on B210K to discuss my next steps post consolidation and have ju-ju-s “magic” blessing on what I’m calling Bri’s B27.5K Plan. I’m aiming to get to 7.5K in 40 minutes which is pretty much the maximum time I can be away from home.

Let’s see how we get on tomorrow, and without that damn hill!

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GoGo_JoJo
GoGo_JoJoModerator
in reply to Brian-P6

Excellent! I love a good plan! Sounds like you're all set. 👍🏻😊

Keep it steady, don't push too hard and you'll soon be there 😁

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Brian-P6
Brian-P6Graduate
in reply to GoGo_JoJo

Soon find out tomorrow because without that damn hill ... I’m also not getting my downhill bits.

It could be interesting

Thanks gogo_jojo

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