1st Consolidation run didn’t go well 😔

[Phdgranny]

Well, set out today to do a shorter run, trying to increase my speed a little. Didn’t feel too good and 5 minutes in I thought my lungs would burst! I guess I should have followed the advice and stuck to repeating w9 and not focussing on speed. See this programme does get it right, still feel washed out 2hrs later 😒

[willsie01]

Just go again after resting

[Phdgranny Graduate in reply to willsie01]

Thank you, just disappointed after last week x

[pippkins Graduate]

Oh, how deflating! With it only being 5 minutes in, and feeling bad, perhaps you were experiencing the "toxic tens"?

My first few minutes are usually my slowest, until my body warms up and gets to a comfortable zone. I only start to pick up my pace after then! (And slow right down again if it gets difficult!)

Wishing you a more satisfying run for the next time!

[Phdgranny Graduate in reply to pippkins]

Yes, should have known better, I’m 63 and sometimes I forget I’m not 33!!

[PeggySusi Graduate in reply to Phdgranny]

I’m 63 too but I think that’s definitely best forgotten..😊

[Roxdog Graduate]

Oh sorry that wasn't a great experiment. If it helps, sticking with the slow 30 minute runs for a couple of weeks is probably the way to go. I struggled a bit at first to find my way post graduation, but give it a bit of time and it will all come together.

At least we're still allowed to run!

[Phdgranny Graduate]

Yes a big bonus!!

[Roxdog Graduate in reply to Phdgranny]

I also had the toxic ten a lot towards the end of the programme and a few runs after graduation, but I increased the amount of warm up exercises I do before heading out and it's largely disappeared.

[SueAppleRun Graduate]

Rest and run slow, you will get speed by increasing stamina and you will only get that by running longer and slow, then one day you will realise you are faster, have you checked out the guide to post graduation? it’s full of good advice

[Phdgranny Graduate]

Yes, that’s why I feel a bit of a fool, I had stuck to the programme so closely for 9 weeks and then suddenly ignored it once I finished. I suppose I should just be glad that I didn’t injure myself!

[Snodrop Graduate]

Hi phd

I’m sixty and graduated a month ago, I took advice and consolidated, slowly steadily, THEN, I was doing my fourth park run and thought I’d try for a better time, speeded up a little and did my calf muscles in so badly haven’t run for two weeks and still not sure I’m ready. Missing running. When I start again I will go slow slow slow and steady...

[Phdgranny Graduate in reply to Snodrop]

Oh I’m so sorry snowdrop, I guess we just have to accept that we’ve done well to get this far and not push it, I will try again tomorrow, I suffer badly from hay fever and must admit I’m a bit wheezy today so will probably have to go ‘round and round the garden!!’ Take care Snodrop x

[Snodrop Graduate in reply to Phdgranny]

You too! And as for the phd ... wow

[Snodrop Graduate in reply to Snodrop]

Just realised its criminology, 👍.

Did my time in cops, guess the criminals are lacking opportunities at present, there’s a thesis right there!

[Phdgranny Graduate in reply to Snodrop]

My PhD is in criminology! I teach it for the Open University x

[Snodrop Graduate in reply to Phdgranny]

Did a bsc with ou many years ago, best thing I ever did...

[Snodrop Graduate in reply to Snodrop]

Except for C25k of course!

[Phdgranny Graduate in reply to Snodrop]

Well done on both counts!!

[Moosey60]

Sorry about your run but don't beat yourself up about it. Just do a couple of slow comfortable runs to get your confidence back up. And as you say, at least you can still run. We are still in lockdown here in Spain and I miss outdoors so so much. Stay safe 💪

[Phdgranny Graduate]

Thank you M60, stay safe xx

[Clairewalker751]

I used to run 5k in 28 mins then had to stop running for over 3 years, I completed c25k a little over a week ago and have done 2 runs since a shorter one and a 5k and now takes me 37 mins to run 5k but I'm happy to be out again and I've decided to stop caring about my time and just focus on imbedding the habit of running again

[Oldgirlruns Graduate]

Consolidation runs are strange beasts because we’ve graduated and are therefore invincible aren’t we?! We need to remember we’re still beginners at this lark and should continue to take it slow, slow, and slow. Speed will come (or not in my case but that’s another story!). You’ll get there, really you will - don’t be too disappointed, there’s always the next one!

[Rumour Graduate]

I have a governor to my running. I run with my 5 ft 1" wife, so we keep the pace to around 7:30 to 7:45 per kilometre. It has paid dividends to me. Because my natural pace is between 6:30 and 7:00 I am building resilience and able to work on my breathing. It means when I do our local Parkrun winch is a challenging course, I can complete it with no problems. Even an almost sprint at the end. I will never be fast at 69 years of age next week, but I am surprised at what I can do given that I started at 66!

[Phdgranny Graduate]

Thank you all so much, my natural pace at the end of C35k was around 7:45, my son runs at about 5! But he reminds me he’s 26 years younger and has been at it a long while, I had never run since school 45 years ago unless it was to catch the bus!! I spent 4 years sitting down writing my PhD and when I graduated decided I needed to get fit!

[Comfortnotspeed]

Maybe after some rest days ☺️

[agirlinwinter Graduate]

I’ve found my first few runs after graduating to be deflating too. You have that high of getting to the end of the programme and then you realise you are still a beginner runner.

I am using week 9 of the app and doing 30 minute runs 3 times a week. I was trying to go faster but for me all that meant was I couldn’t manage 30 minutes.

I’m focussing I’m getting out there (for as long as we are allowed), making running a part of my life and gradually building up my fitness.

Good luck!