Consolidation run 2

[Sar9]

After 3 days of avoiding running, eating loads of junk and feeling rubbish. I forced myself out in the wind and rain!

Another great run. Explored a different route, which was nice, lots of countryside, farms, a church in the middle of nowhere.

Felt a little tough to start with - probably the giant fish and chips, brownie, ice cream and mollies I’ve demolished today 😳 🐷

But then settled in to it, and feel great post run 🏃🏻‍♀️ 💪🏼

My 5k seems to be taking longer each time 👎🏼 only a matter of seconds, but would still prefer the seconds to be disappearing!!! What’s the best way to try and increase pace?

[pete1212 Graduate]

Well done on you run. I would love to run at that pace lol I must try some fish and chips and ice cream 🍦 lol

[Sar9 Graduate in reply to pete1212]

Hahah. Don’t do it, it sounds like a good idea at the time, but makes you feel rubbish! 😛

[Nilsam Graduate]

Well done to get out there and run. It is keeping going after the programme finishes that is going t be difficult. But you're doing it. Well done.

[Sar9 Graduate in reply to Nilsam]

Yes, I can see myself struggling with no programme to follow with structure! Although I’ve found it very enjoyable just having no pressure and going with the flow!

[Wenderwoo Graduate]

Nice one! I’m looking forward to being able to explore a bit 👍😁

[Sar9 Graduate in reply to Wenderwoo]

Honestly the last 2 runs I’ve done, exploring different routes in the daylight, has been far more enjoyable than forcing myself to cram in runs after work in the dark! Or running the same route anticipating where I’m going next. Bring on summer and light nights! 🙃

[Rigpig Graduate]

I’m finding that my pace is improving slightly every week, on a Tuesday morning I run my benchmark route for exactly 30 minutes and then look at my distance covered and my pace and in the 3 weeks I have been doing it it’s improved slightly week on week, my other two runs are different so I’m never really comparing like for like but Tuesdays so far are a constant and I also get a little bit competitive with myself to try and beat last weeks result 🙂

[Sar9 Graduate in reply to Rigpig]

That’s a fair point really. I guess different routes can make a difference on time. Maybe I’ll try comparing the same route once a week and seeing if there’s an improvement in a few weeks time

Well done on that improvement though, I bet that’s a nice feeling ☺️

[SueAppleRun Graduate]

Well done on getting out today, we did too and lived it, the only way i know of increasing pace is run for a bit longer one run a week and keep increasing by a few minutes each week i think it’s 10% a week

the longer runs increase your fitness so then you will be able to run faster, we can add in some faster running now and our faster bits are much longer than they used to be

The most important part of post graduation is enjoying your running

[Sar9 Graduate in reply to SueAppleRun]

Thanks, will definitely try this 😊 I guess it kinda makes sense that as your fitness increases so does the pace.

Just seen your post, looks like you guys had a nice little adventure today! Love it.

[SueAppleRun Graduate in reply to Sar9]

It was great thanks

[Buddy34 Graduate]

Great you got out to run. My 5k times got faster when I started running for longer.

Once you've been consolidating for a few weeks try adding a small amount on to one run per week building on getting further but slower. Then somehow the 5k gets faster.

On the other hand just enjoy being out running and remember to leave plenty time between lots of food and your run.

Good luck 😊

[Sar9 Graduate in reply to Buddy34]

Thanks Buddy; great advice. Strange how that works but will give it a go 😊

Don’t worry I’d had a solid nap after the ridiculous amount of food. I wouldn’t usually run after eating but just felt so rubbish that I need to do something about it lol 😂

[Jalapenolover101 Graduate]

I think you’re doing great! 👍 brilliant time too! I did my 3rd consolidation run yesterday, so we are at about the same stage 😊 I struggle with knowing what to do next ( first graduated 3 ish years ago) but I’m determined to keep at it this time 😁 My plan is 3 weeks of 30 minute ish runs, then........ still not sure 🙄😆🤣 Good luck 👍🍀

[Sar9 Graduate in reply to Jalapenolover101]

Thank you! Looks like you’re doing great too 🙃

I’ve been a bit lax this week so may even break the rules and have another run tomorrow if I feel like it!

It is hard knowing what to do next, the structure suddenly disappears and you get to make up your own mind - I failed instantly leaving 3 days without running lol 😂

Have you seen the juju magic plan? I keep seeing people posting about it, and quite fancy that as it will bring back some structure after completing the C25K, especially as I think it brings in some strength exercise too. Although I can’t actually find where or what exactly it is lol. From peoples posts it looks good though! 🙃

[Jalapenolover101 Graduate in reply to Sar9]

Thanks😊 I think the plan is on the bridge to 10k bit. I’d love to start but I’m soo slow 🤣 I’m hoping in couple of weeks I’ll have miraculously increased my speed enough to attempt it 🤔

I’m trying to stay accountable by posting on the consolidation thread and coming on here 😁 My secret aim is to get to 10 k! I’m not even at 4 yet!!! 🙄😆

[Sar9 Graduate in reply to Jalapenolover101]

I think you can do it on running time or distance from what I see? So doesn’t matter how fast or slow you are?

I’m clearly lost as to where I should be posting lol. A consolidation thread!? 🤣

Honestly, you’ll get there. I’m sure you remember the feeling at the very beginning where you couldn’t imagine running for 30 mins... well now look at us! 😬

[Granspeed Graduate]

Well done. It’s certainly not the easiest weather for getting out the door. 😳🤔💦 As for pace: lots of things can affect it, including different weather, change of route and the rest of life. My advice would be not to worry about it! You are still a very new runner, so enjoy those new routes and get a few more miles on the legs. See how different routes and conditions feel to you, and find out what you enjoy. Then if you decide increased pace is going to be a good thing for you, try Rigpig’s idea (above) of using a certain run route every now & then as a benchmark. But strength and stamina take a long time to build and progress is not necessarily even and linear. Too much too soon is a known way to spoil the fun with injury, so take care. You’ve made such a good start, it would be a shame to court injury. 😊

[mom24uk Graduate]

Well done for keeping running! Maybe your times are also because your routes have different terrain with inclines or uneven surfaces. Maybe it's hydration or sleep? I'm no expert but I think if you keep at it, faster times (though I'd love to do 5k as quick as you!) will come.

The best thing is that you're enjoying it! 👍

[Sar9 Graduate in reply to mom24uk]

Thank you. Yes I hadn’t even considered the different route thing, someone mentioned it yesterday. So very good point. I will perhaps try running the same route and see how it goes!

Lots of people have said my 5k running time is good. My aim is to go do park run. But I’m dead nervous to do that cause when you look at times, most people are running it in between 20-30 mins, so scared to be the last one! Especially as in going to do it on my own!

[Rigpig Graduate in reply to Sar9]

I look at my local park runs and there are plenty of people coming in at between 40 & 50 minutes, believe me you won’t come in last with times like yours 🙂

[Sar9 Graduate in reply to Rigpig]

My local park run is unfortunately very small, so doesn’t seem to be many running slower times. I keep an eye on latest results, for example this week there’s only 3 that would run it slower - literally by minutes. Some weeks there’s none.

Maybe the answer is finding another bigger even closer until I feel less worried! 🙃

[Rigpig Graduate in reply to Sar9]

I think you are over thinking it, go and see you will enjoy it and probably be motivated to set a personal best 🙂

[Sar9 Graduate in reply to Rigpig]

🤣 probably!!! That’s me!!

[Snodrop Graduate in reply to Sar9]

Last week I came in 370th on our local park run and was pleased.... !The podium was huge though..

[mom24uk Graduate in reply to Sar9]

But the people that are doing it in those times have been running for years and often in running clubs that train for these times. There's no way you will be last at your time and to be honest, the only person who will even have an interest in what time you finish in, is you. Everyone will cheer you on no matter how fast or slow you're going. Also, if you start going, you will have a regular timed route so you can run and sight see in the week and do your timed run on a Saturday

[Sar9 Graduate in reply to mom24uk]

I know you’re right, I do. I know no one really cares but me. But I just get so anxious and because I’m going alone and it’s quite a small park run, it would really put me off and knock my confidence if I was struggling at the back.

I think maybe the answer is looking for a larger even close by. But yes it would be good to have that regular timed route and see my progress!

[Jiveblue Graduate in reply to Sar9]

Yep I guess a larger event is good. The one I go to averages well over 400 runners each week and time of 36mins is ok in that there are still loads of people coming in after me. I think the number of runners also helps me get over anxiety about looking out of place! There’s always someone finding it a bit tougher and running a bit slower. I also really like doing parkruns as it helps keep a structure going. I always try to run Monday and Weds round the village and dash round the park on a Saturday!

Good luck 😉👍🏻

[DDJ2019 Graduate]

Well done. I'm behind you but came across this link to some c25k+ podcasts that might help.

I saved it for when (not if!) I graduate.

nhs.uk/live-well/exercise/c...

[Sar9 Graduate in reply to DDJ2019]

Thank you 😊 will certainly look at these. Good luck on the rest of your journey!

[Snodrop Graduate]

Hi Sar9 , those are good times , I wouldn’t worry about a few seconds either way at the moment, I’m doing the three week consolidation myself and the advice all seems to be stick to the pace/distance , forget times. Did a Parkrun yesterday and time was same as yours and felt good about it, we must be taking step for step!

I’ve been told the next targets after consolidation should be no more than 10% increase in time or distance and supposed to work to this very gradually. 10% seems a pipe dream at the moment! Well done you!

[Sar9 Graduate in reply to Snodrop]

Hey Snodrop 🙂 thanks. Looks like we are! Was this your first park run? How did you find it?

10%... ok... interesting.

I found some podcasts this morning which are bridge to 10k... they seem to go back to intervals of larger times, ultimately ending up at running for 60 mins. May give it a go. Defo need some sort of structure or else I’m going to get lost!

Mollie’s is a sweet shop 😳🤣

[Snodrop Graduate in reply to Sar9]

Second park run , Eastbourne, enjoyed the first one and everyone is friendly and supportive. I found a runner going at my pace and we just plodded around together, The bridge to 10k sounds good and the structure is great, so I’ll be picking that up after consolidation, thanks for enlightment re Mollies!

[Sar9 Graduate in reply to Snodrop]

I haven’t been brave enough for park run yet, but do keep seeing people going!

[Snodrop Graduate in reply to Sar9]

Go for it, go a bit early for the first timers briefing, dont get spooked like I did by people running TO the parkrun!

[Sar9 Graduate in reply to Snodrop]

Oh really! People run there too lol 😱 I’ll pluck up the courage soon I’m sure!

[Snodrop Graduate]

P.s. what is a mollie ? !

[Speedy60 Graduate]

Good luck you for getting out there. I'm not surprised your run times are getting slower in this weather. Roll on spring!

The best way to run faster is to - run faster. Not all the time, obviously, but one of your runs each week (or every third run) could be shorter with intervals. I was doing that for a while and it certainly helps. At the moment the weather has been so bad (three weekends in a row ☹), I can't get to long, straight path I usually use. I've no idea whether I do my intervals 'correctly', but there's loads of stuff online and on runnersworld, if you've got the time for it.

Happy running. 👍

[Sar9 Graduate in reply to Speedy60]

Intervals is a good idea! I may look at doing this after consolidation for a few weeks. Another person made a suggestion of intervals with slow-fast runs. Got so many ideas to try out now! Thank you!

I will go have a hunt on Runner’s world

Yes bring on the good weather!

Happy running too 🏃🏻‍♀️