First consolidation run, need advice please.

[Rigpig]

I just ran the week 9 podcast again this morning because I wanted to try and get a benchmark over my next few consolidation runs. For now it seems that 30 minutes is my limit although that could be down to the podcasts structure, anyway I set off a bit faster than normal and kept that pace up for a bit longer but by half way it was taking its toll and I slowed down I then did some interval “sprints” which slowed me down even further 😄 but I managed to up the pace for the final minute and finished with a personal best of just a shade under 4 km in 30 minutes. I’m convinced that this is down to the extra weight I’m carrying and will improve as I drop weight but my question is, should I start slower and try to build a bit more speed later on or should I just keep mixing it up? I’m going to do the bridge to 10k but not until I feel totally comfortable with 30 minutes. Still hot and humid here in Florida, I have one more run here and then back to my usual route in Auckland on Saturday morning. I’m looking forward to that because it will be a lot less humid so I’ll be able to see if that’s a factor.

Cheers

Tim

[Sham19]

Yes definitely start off and pace yourself then last km you can increase your pace if you want to. The Nike Run Club app has guided apps that are 30 mins that are really good as it talks about these things whilst your running and encourages you to run ‘easy’ for most of the run and speed up towards the end if you can. Pace is very important when distance comes into play as you need to make sure you have the fuel to sustain the 5k and 10K runs. Good luck and let us know how you get on 🙂

[Rigpig Graduate in reply to Sham19]

Thanks I’ll have a look at the Nike app. I like the structure of being told what to do 😀

[Sham19 in reply to Rigpig]

Me too I found it extremely helpful 🙂

[Rigpig Graduate in reply to Sham19]

Gave it a go this morning and despite the American “go you” theme I really enjoyed it. Just did the first 30 minute coach Bennett run and finished with a nice sprint 👍

[Sham19 in reply to Rigpig]

Brilliant. I used the coach Bennet one too 🙂

[SueAppleRun Graduate]

Oh yes start slow let your muscles really warm up then do some sprint intervals then you should have a bit left for a sprint finish

Don’t forget it’s not a race, have fun and enjoy your runs

[Rigpig Graduate in reply to SueAppleRun]

I’m a bit OCD with statistics 🙄 but I am very much enjoying it and still get the sense of enormous achievement after every run. I think I’m a bit addicted to Laura and the week 9 podcast, the last 5 minute marker and then the final 1 minute to go really keeps me going so I need to try an alternative I think.

[IannodaTruffe Mentor]

Elite athletes chasing a pb tend to run negative splits ie. the second half faster than the first.

Do remember the advice that to get faster you need to slow down and spend 75-80% of your time at an easy conversational pace, to continue building stamina and strength and only push pace on the remainder.

[Rigpig Graduate in reply to IannodaTruffe]

Great advice as usual, It’s fantastic to be able to draw on all of this experience rather than having to figure it out myself. Thanks 👍

[Enxo Graduate]

Tim - WELL DONE!

Been off having my cataracts done - another week or so before I begin running again. Had a kidney stone over Xmas as well so was pretty flat! Couldn't swim due to my eyes and walking wasn't cutting it. Will try 9.1 again next week and report back, however REALLY WELL DONE for completing and consolidating...here's hoping that I haven't lost too much conditioning.

[Rigpig Graduate in reply to Enxo]

That’s great that you are back, I thought we may have lost you 🙂. Just take it easy and if 9.1 is too much don’t beat yourself up go back and start from week 7 and see how that goes. I’m waiting to get home to try my own scales to see if I have lost any more weight but I will honestly be surprised with the amount of good food and beer I have been having on holiday 🙄 still I’ll be back to my normal routine soon and should start dropping again 👍

[BestLife19 Graduate]

If you love Laura why not try downloading the c25k+ podcasts to use for the next few weeks. They are designed to give you some structure whilst your consolidating and you've still got Laura talking you through. I found the stamina on really helpful (& also free!) Google c25k+ podcasts or running podcasts for c25k graduates and you'll find them on the NHS live well website. This link might also work : bit.ly/2RcpmLH (new phone so not sure my url app is working!)

[UnfitNoMore Graduate]

Another big fan of the Nike guided runs here. I started using them before graduation as some of them are the same length as C25K runs. The ones with Coach Bennett are the ones I’d recommend you start with, he will have you running the right way in no time, easy starts, playing with the effort levels a little as you get towards the end. Some of the other ones with famous runners are very inspirational, but they don’t have as much coaching in the true sense of the word.

Most (something like 98%) of world records were set with “negative splits” that is a relatively slow start with the pace increasing as the run progressed. If it’s good enough for them, it’s good enough for us!

[Rigpig Graduate in reply to UnfitNoMore]

I’ve downloaded it, it looks absolutely perfect at first glance. I can’t wait to give it a go now! I’ll have a look for coach Bennett. Thank you 😊

[Rigpig Graduate in reply to UnfitNoMore]

Gave Coach Bennett a go this morning and really enjoyed it. Time passed quickly with not much self doubt so it’s either him or I’m improving 😀

[Wenderwoo Graduate]

Well done on the run, but I’m not qualified to offer any advice. Keep enjoying it though 😁

[RunningMigster Graduate]

I think you're doing really well. Not only are you getting out there and doing it, but it takes time to adjust to a new route.

You're doing different routes, in different climates, in different countries! And with all of the usual festive frivolities leading up to it.

Give yourself a break, dont stress. You're doing a great job under constantly changing conditions!

[Rigpig Graduate in reply to RunningMigster]

This is true 🙂 I’m leaving for home later today and about to do my last run in Florida. I’ve had a great trip but I’m looking forward to getting back to a routine that involves much less food and alcohol 🙂