Consolidation - here’s my planπŸƒπŸΏβ€β™€οΈπŸ‘πŸ½πŸŽ‰πŸ˜Šβ˜”... - Couch to 5K

Couch to 5K

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Consolidation - here’s my planπŸƒπŸΏβ€β™€οΈπŸ‘πŸ½πŸŽ‰πŸ˜Šβ˜”οΈπŸƒπŸΎπŸ¦΅

CBDB profile image
CBDBGraduate

I am in my C25k Consolidation Phase and am working my way through the NHS 12-week fitness Programme. πŸƒπŸΏβ€β™€οΈπŸŒ²πŸƒπŸΌβ€β™€οΈπŸ’ͺπŸŒΎπŸƒπŸ½β€β™€οΈπŸŒΎπŸƒπŸΏβ€β™€οΈπŸŒ³

I graduated recently (24/06/2020) πŸŽ“ and I was also one of those runners panicking about the lack of structure. So when looking into this back in my Week 6 - 8 days, I came across various avenues,- all of which I seriously considered.

Some where too aspirational for me (Consolidation and then 5k to 10k), and some had not enough structure (just running with the Nike running app). Some felt like too much fun (zombie run app).

So the following is my chosen way forward in my consolidation phase : nhs.uk/live-well/exercise/1... (replacing C25k runs with consolidation runs)

During C25k, I only did the normal stretches, so doing this NHS 12-week fitness plan will probably give me a good overall workout during my consolidation phase, whilst doing this gently (due to age, unfitness, health conditions, etc)

It should also give me the structure I desire. So not quite running without my aids yet, but wow, is the journey great!

I will keep my own progress here in replies to this post, and looking forward to what other runners are doing in their consolidation.

Keep on keeping on! πŸƒπŸΎβ˜”οΈπŸƒπŸΏβ€β™€οΈπŸŽ§πŸ˜·πŸ‘£πŸƒπŸ½β€β™€οΈ

100 Replies
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CBDB profile image
CBDBGraduate

W1 D2 βœ”οΈ

So does that mean going back to the beginning of C25K ? Week 1 runs etc ? Sounds interesting but I don’t really want to start again

CBDB profile image
CBDBGraduate in reply to Delgirl82

No, I just replace the C25k runs with normal 30 min runs. I’ll see if my running improves and by the end of this programme I am hoping that I will have seen real benefits of being a regular runner. ( for instance I haven’t lost weight yet, but as a hypo/hashi that’s not unusual)

Delgirl82 profile image
Delgirl82 in reply to CBDB

Ahh ok makes sense. Think it’s sounding like a good plan. I prob will take two days of a week but like the idea of the exercises as well as running. Thank you for the research. I’ll join you after I complete. Hopefully Saturday when it’s cooler πŸ‘πŸ»πŸŒ

GigiRuns profile image
GigiRunsGraduate in reply to CBDB

I like your plan. I'm in my third week of Consolidation and am also a hypo girl. Took me 2 months to lose 4lbs. But, it's the little things. I added some weights and stretching on my off days. I think we are on the right track.

CBDB profile image
CBDBGraduate in reply to GigiRuns

We certainly are. And I still continue to feel really upbeat and more fit, ever since starting, even though my runs are super slow. 🐌 🐌🐌 But Speed will come. Weightloss hopefully as well.

At the moment I think speed isn’t improving because I am doing some new routes with styles, fields and streams to navigate, so have not settled on a nice core route, as my original C25k route is now too short.

We have time. Upwards and onwards.

Sounds like a great plan! I've only recently discovered that 12 week fitness plan. I started the strength &flex around week 5 of C25K and now I just repeat S&F workout 5 on non-run days. I will also start introducing some of the core and body toning exercises. Yesterday was way too hot and my hayfever was through the roof so instead of consolidation run2 I did some of the body toning and then 30 minutes on the stationary bike. We'll find a way forward, the main thing is to keep active and to keep supporting each other πŸ‘πŸ˜ƒ

Newbie59 profile image
Newbie59Graduate

Sounds a good plan

Nilsam profile image
NilsamGraduate

I think you have really cracked it and I love the over all 12 week plan itself. Well done for highlighting this for others. πŸ‘©β€πŸ’»πŸƒπŸΌβ€β™€οΈ

CBDB profile image
CBDBGraduate

W1 D3 βœ”οΈ 30 min run. New route which was nice. Also cooler weather.

First part of the route was same as my old route but starting from the end. Strange how you can see so many new things just by changing direction. 🌲 πŸ•ΈπŸ›πŸŒ³πŸŒΏπŸƒπŸŒΎπŸ₯€πŸ‡

And I discovered a new route with slightly more paved roads, which will set me up for the winter as my old route had muddy field tracks. 🚜 🌾 But i did notice my joints more. πŸ¦΅πŸ¦ΆπŸ˜…

Next time: perfecting the distance of my route so I end up at my house after the 5 min cool-down walk. 😎

Joggingbottom profile image
JoggingbottomGraduate in reply to CBDB

Try footpath app to plan your route if you know roughly how far you run km/distance, the app helps you work it out by letting you draw routes and telling you how far it is.

CBDB profile image
CBDBGraduate in reply to Joggingbottom

Ohh, will try that! πŸ‘πŸ½ πŸ™

CBDB profile image
CBDBGraduate in reply to Joggingbottom

Love the footpath app! πŸ’• many thanks πŸ™

CBDB profile image
CBDBGraduate

W1 D4 βœ”οΈ Strength and Flex 2 - still very easy , with exception of thigh stretches.

CBDB profile image
CBDBGraduate

W1 D5 βœ”οΈ - Consolidation Run 2 (35 min!) added an extra 5 minutes! New Route.

Hi, sounds like it’s working well for you.

I’m just about to start week 9 and research what to do after as I need to have structure or I may return to laziness!!

Did you use the 5+ podcasts or the 12 week plan?

I’ve been using the Peloton app for stretching, yoga, boot camp - anything to keep my interest for 6/8 weeks too but I am still no where near the 5k on my runs?

Any advice?

CBDB profile image
CBDBGraduate in reply to TryingbutDetetmined

Yes, I use the 12 week fitness programme and the 5+ are part of this, coming in at their week 10. I know what you mean with structure. I feel I have to learn now to run without the training wheels! πŸ˜…

CBDB profile image
CBDBGraduate

W1 D6 βœ”οΈ - Str & Fl last one for this week! Ready for week 2.

CBDB profile image
CBDBGraduate

W2 D1 βœ”οΈ- my 30-40 min run. A good one to start off this week 2 of my 12 week fitness/consolidation plan.

CBDB profile image
CBDBGraduate

W2 D2 βœ”οΈ - 37min Str & Fl with Laura. And no need to do stretches after that! πŸ‘πŸ½ And nice to do this in a garden, discovering the feel of bark during standing push-ups, or the feel of grass when warm-up-walking, or seeing the roses scrambling up a tree when having to hold a position for 5 breaths. Nice! πŸ₯€ 🌾🌿🌳

CBDB profile image
CBDBGraduate

W2 D3 βœ”οΈ Consolidation Run. My old haunt of a hill from the C25k era πŸ˜‚ felt very comfy, which allowed me to speed up a bit. Ended up having to do my cool down walk in the garden, as the 30 min did not give me enough distance. Simply too fast a snail 🐌 now! πŸ˜…

CBDB profile image
CBDBGraduate

W2 D4 βœ”οΈ Str & Flex and beginning to like Laura. Knees definitely getting stronger with the squads! 🦡

Like your plan- mind if I join you? I’m on wk 3 consolidation and will keep on this for a bit longer

CBDB profile image
CBDBGraduate in reply to MrsSchnauzerSmith

Absolute! Details of the whole program nhs.uk/live-well/exercise/1... and I know there is a Str & Fl group, but it seems not quite as active in supporting specifically this 12 week program, so I am still hanging around here in this nice crowd of runners! πŸ˜‰πŸ‘πŸ½πŸƒπŸΏβ€β™€οΈπŸ˜…πŸ¦΅

CBDB profile image
CBDBGraduate

W2 D5 βœ”οΈ consolidation run no 5! A bit slower as I was ill the 2 days before but I ran! 30 min! 5 min warmup plus cool down.

CBDB profile image
CBDBGraduate

W2 D6 βœ”οΈ - Strength and Flex Day πŸ’ͺ and this is last one for this week. Our last chicken πŸ“ (we had a fox 🦊 raid a few months ago) exercised with us on the lawn! Next week, on to week 3. So far, so easy! Nice πŸ‘πŸ½!

CBDB profile image
CBDBGraduate

W3 D1 βœ”οΈ - Consolidation Run No 6 ...

and a very long run at that. Ran for an hour and not quite yet hitting the 5k mark yet. But getting there.

I used to joke that my husband can walk backward faster than I run, but I realised that I can walk faster than I run! Nevertheless I run and it feels good.

To all the slow-runners our there: we run. And it’s all good! 🐌 🐒 🦌 πŸ† πŸƒπŸΏβ€β™€οΈ

CBDB profile image
CBDBGraduate

W3 D2 βœ”οΈ Str & Fl in the drizzly rain! Yup, went out in the garden and got totally wet working out πŸ’ͺ! πŸŒ§πŸ‹οΈβ€β™‚οΈ πŸ₯³ Just couldn’t break the routine because of a little rain! β˜”οΈ

I did have to take a 3 day break after my last 60min run. Nothing exciting, just super slow, super (for me) long run. So this morning I wondered if I should run or do Str & Fl, but decided I could not break the order of the program. So Str and Flex week 3.

I actually can tell that my knees are getting stronger. In Str and Fl, they are definitely my weak spot. And my balance is somehow also improving. But I still need support going down into wide-squats in order to avoid knee pain and then can come up slowly without support. (I am overweight, though, and Hashimoto-challenged)

This was the same for normal squats which are now possible without support.

It is good to follow a program which goes in baby steps, as I am really motivated by these continual small successes.

Hope others find the 12 week programme as useful as I do! Upwards and onwards.

CBDB profile image
CBDBGraduate in reply to CBDB

W6 D4βœ”οΈ ABS workout! My planks are very wonky 😰.

CBDB profile image
CBDBGraduate

W3 D3 βœ”οΈ Consolidation Run No7. Short and nice 30 min. Quite doable now.

CBDB profile image
CBDBGraduate

W3 D4 βœ”οΈ Str & Fl ... this time in the afternoon before an early dinner/lunch. Wet everywhere but no rain, and chicken joined me in doing her preening exercises. πŸ“ πŸƒπŸΏβ€β™€οΈ Nice!

Tinytears60 profile image
Tinytears60Graduate

You graduated yesterday πŸŽ“πŸƒπŸ½β€β™€οΈπŸ‘πŸ‘πŸ‘

Well done! Amazing achievement

So did I And as you can see we had fizz at the finish line πŸ₯‚πŸΎ

I’m gonna do week 9 for a couple of weeks and explore what’s on here to try but I’m loving this!

Thanks so much

CBDB profile image
CBDBGraduate in reply to Tinytears60

Congrats!!! Well done! Yes, I think I need to change my post as I graduated 3 weeks ago and still running πŸƒπŸΏβ€β™€οΈ! Look at us go! We just got to keep on running! And running on we will do!

Tinytears60 profile image
Tinytears60Graduate in reply to CBDB

Ohh silly me! πŸ™ˆ Did I read it wrong πŸ™ˆ

Mine was actually only yesterday but we had such fun! So many people have jumped on my post to congratulate me- so humbling... the support is amazing

CBDB profile image
CBDBGraduate in reply to Tinytears60

😁 ... but it is so nice to still get the thumbs up πŸ‘πŸ½ even after 3 weeks! So thank you 😊!!! I changed the text to make it clearer, as I started on a the 12 week fitness programme to keep me going during my consolidation phase. And it helps me keep being motivated, specifically thanks to lovely πŸ’• people like you in this community! So big thanks and HUUGE congrats πŸ₯³!

Tinytears60 profile image
Tinytears60Graduate in reply to CBDB

It did actually say 23 days when I read it again but I was just so chuffed for you!

My post was so long with every detail with photos of champagne And other silly poses but hey ho! Only graduate once

And yes even if it was 23 days ago for you! It’s still brilliant πŸ‘πŸ‘πŸ‘

CBDB profile image
CBDBGraduate

W3 D5 βœ”οΈ - Consolidation Run. Only one more Str & Fl in this week and then on to week 4!

CBDB profile image
CBDBGraduate

W3 D6 βœ”οΈ Last of week 3 Str & Flex.

Whereas I cannot think of a better time to run πŸƒπŸΏβ€β™€οΈthan in the morning, for Str and Fl I do prefer the sunny afternoon where I can. Benefits: dry feet, sunny β˜€οΈ spells. Almost like a vacation!

CBDB profile image
CBDBGraduate

W4 D1 βœ”οΈ Consolidation Run πŸ‘πŸ½ yeyheay! A bit less slower than usual... (can’t really use the adjective β€˜fast’ to describe my activity) πŸ˜‰

CBDB profile image
CBDBGraduate

W4 D2βœ”οΈ Str and Fl exercises getting a bit harder. Knees slightly tweaking and feeling wobbly... so am watching that. But overall my knees feel better since a long time!

CBDB profile image
CBDBGraduate

W4 D4βœ”οΈ Nice day for doing a late morning Sunday Str & Flex in the garden!

CBDB profile image
CBDBGraduate

W4 D5βœ”οΈ consolidation run. New route that avoids muddy fields 😟 and includes running on pavement and encountering real people πŸ˜³πŸ˜·πŸ˜‚ They have seen me running now! 😳

CBDB profile image
CBDBGraduate

W4 D6 βœ”οΈ last of week 4 Str. πŸ‹πŸΎβ€β™€οΈ & Fl. πŸ§˜β€β™€οΈBench dips are a killer! πŸ₯΅πŸ˜…

Bloomsbury22 profile image
Bloomsbury22Graduate

That looks really interesting! I’ve massively upped my yoga since graduating, trying to get stronger and to help my asthma. I like the sound of this though. Thanks for the inspo!

CBDB profile image
CBDBGraduate in reply to Bloomsbury22

Yoga, nice. πŸ‘πŸ½ Yes, there will be similar exercises / positions but this program takes it very slow, small incremental steps so is perfect for me! It keeps me also in my consolidation phase for longer - so all good.

I used to have asthma but also have Hashimotos, so improving fitness in a very slow manner is important to me. (My asthma improved significantly after a yoga retreat focussing on lungs!)

I have dabbled with yoga but I love these as I can do them in the garden and have consequently discovered a whole new perspective on our trees, chairs, rocks and lawn in my garden. πŸŒΏπŸŒ³πŸ˜…

Well done for getting well into that consolidation phase! Here’s to us runners πŸƒπŸ½β€β™€οΈ!

CBDB profile image
CBDBGraduate

Changed picture πŸ–Ό of this post to get ready for week 5! Last week of Strength πŸ‹πŸΎβ€β™€οΈ and Flex πŸ§˜β€β™€οΈ. Is there a graduation badge?

CBDB profile image
CBDBGraduate

W5 D1 βœ”οΈ - Consolidation run #9 . Slow comfy run after not daring to try a new route mapped out the evening before.

Another run, another opportunity.

CBDB profile image
CBDBGraduate

W5 D2 βœ”οΈ Str & Fl in hot hot hot πŸ₯΅ weather

CBDB profile image
CBDBGraduate

W5 D4 βœ”οΈ Str and Fl. Cool and calm morning. Only one Str & Fl in the podcast .... before continuing to Str & Fl forever more...

CBDB profile image
CBDBGraduate

W5 D5βœ”οΈ Consolidation Run 30 min of 160 bpm music that constantly threw me slightly off. Will revert to 150 bpm to see how that feels.

Ran my old route. Can’t quite get myself to get used to new one.

CBDB profile image
CBDBGraduate

W5 D6 βœ”οΈ Last of the Str & Fl podcasts until week 12! Good bye πŸ‘‹πŸ½ to Laura, for now, hello Mr Anonymous of week 6 (part of my 12 week workout nhs.uk/live-well/exercise/1....

CBDB profile image
CBDBGraduate

W6 D1 βœ”οΈ Consolidation Run #11 and fastest ever. Only thing I changed: the route.

CBDB profile image
CBDBGraduate

W6 D2 βœ”οΈ Ufff! New Cardio Workout!!! πŸ₯΅Running my 30 min is easier than this! But found a new intervall app which is a lot of fun, as it allows me to do the whole routine with only iPhone coaching me through it and I can thus do it in the garden 🌳, horizontal stretches on a picnic 🧺 blanket..... sans picnic πŸ˜•

CBDB profile image
CBDBGraduate

W6 D3βœ”οΈ Consolidation run #12

Now with my beautiful, half-way bell πŸ”” 😊

CBDB profile image
CBDBGraduate

W6 D5βœ”οΈ Consolidation Run #13

We’ve almost made the halfway point in this programme.

CBDB profile image
CBDBGraduate

W6 D5βœ”οΈ consolidation run 17!! number correction!! I am on Consolidation Run No 17!!!

Somehow I left some runs out, and I just couldn’t let that stand!

17!!!

... I am quite proud of myself...😊

And well done everyone for keeping on going! πŸƒπŸΌβ€β™€οΈπŸƒπŸΎπŸƒπŸ»β€β™‚οΈWe got this!

CBDB profile image
CBDBGraduate

W6 D6βœ”οΈ Butt workout!

(I’m glad my garden is secluded...)

CBDB profile image
CBDBGraduate

W7 D1βœ”οΈ Consolidation Run No 18!

We got this! πŸƒπŸΌβ€β™€οΈπŸƒπŸΎπŸƒπŸ»β€β™‚οΈ

Frizzbomb67 profile image
Frizzbomb67Graduate

Wow! You are sticking to your routine so well. Hope you are getting the results you want too.

CBDB profile image
CBDBGraduate in reply to Frizzbomb67

I feel fabulous. I am probably the slowest on this forum and I am not losing any weight (I have a thyroid condition). So I am still hoping at some point my weight will follow.

But yeah, other than that, I just feel the best I have for a long time! How about you?

Frizzbomb67 profile image
Frizzbomb67Graduate in reply to CBDB

That’s good to hear 😊 yeah I’m fitter than I’ve ever been since my teens, now in my 50s. I’ve added strength training between runs and do one Pilates class a week which I love. I’ve only lost the 3lbs I put on at the beginning of lockdownπŸ˜‚ but am definitely starting to look more toned. Off for a run now πŸƒβ€β™€οΈ. Keep up the great work!

nowster profile image
nowsterGraduate in reply to CBDB

Interesting. I appear to be on a very slight downward trend weight-wise. I'd peaked about 82kg (the morning after a big dinner) at one point this spring. Now I'm hovering around 79kg. Some of that is running. A lot of that is cutting out my biscuit snacking habit. More importantly, the spare tyre is deflating.

CBDB profile image
CBDBGraduate in reply to nowster

Fab!! So there is hope for me (weight) yet.

CBDB profile image
CBDBGraduate

W7 D2βœ”οΈ Full Body Toning Workout but had to improvise and be creative in my garden 🀣πŸ’ͺπŸ§ŽπŸ»β€β™‚οΈπŸ§£πŸŒΏπŸŒ³due to no resistance band.

CBDB profile image
CBDBGraduate

W7 D3βœ”οΈ Consolidation Run No 19! And .... πŸŽ‰ start to the RunLeJog4! AND OFF WE GO! Am also upping my duration, today 35 min run plus 5min warm-up and 5min cool-down.

CBDB profile image
CBDBGraduate

W7 D4βœ”οΈ Aarrrms workout! πŸ’ͺπŸ•ΊπŸΌπŸ‹πŸΎβ€β™€οΈπŸ‹οΈπŸ§˜β€β™€οΈ

CBDB profile image
CBDBGraduate

W7 D5βœ”οΈ Consolidation Run No 20! 40 min run! Not counting 5 min warmup and 5 min cool down. Glorious weather, it could be Cornwall! I’ll have my fish and chips (or any) breakfast now, please! 🐟🍟 🍳 πŸ₯ž

CBDB profile image
CBDBGraduate

W7 D6βœ”οΈ and on to week 8!

CBDB profile image
CBDBGraduate

W8 D1βœ”οΈ ran for 45 min. No 21. Quite pleased with myself. Rain and wind. Just like in Cornwall.

CBDB profile image
CBDBGraduate

W8 D2βœ”οΈ 10 min cardio workout πŸ‘πŸ½ and the stretches will be good prep for tomorrow’s run! Also foam roller work earlier today, as I could feel a calf knot and when doing the calf stretches just now, I really had to step further to get any stretch! Foam rollers work! πŸ‘πŸ½

elso profile image
elsoGraduate

Thanks CBDB, no idea the 12 week plan existed before this post! I'm almost at the end of C25K and found it quite tricky on my own to plan strength exercise into it, looking forward to trying this out!

CBDB profile image
CBDBGraduate in reply to elso

Yes, I found it gives me a solid number of weeks for consolidation while learning different strengths workout routines. And I needed something structured after the brilliant C25k app experience. Let me know how you get on! (They are quite gentle routines and for fit runners, they might just not be enough)

CBDB profile image
CBDBGraduate

W8 D3βœ”οΈ Run (C25k Consolidation No22), almost 5k! Short of 300m! Doh! πŸ˜– But energy-wise could have continued with my ultra-slow joggle. 🐌🐒

CBDB profile image
CBDBGraduate

W8 D4 βœ”οΈ Upper Arm Workout! This was really good timing as my legs are still recuperating from my 60min run yesterday. So working out my arms was great!

CBDB profile image
CBDBGraduate

W8 D6/5 βœ”οΈ 25 min abs workout. Switching run/workout days ... yes ... as I’m still recuperating πŸ€₯ (and it rained! 😳)

First time I did these inside in the living room and it is a diff’t experience. Like it outside so much more. But ok...

Hope everyone near the storm β›ˆ is keeping dry, warm and safe!

CBDB profile image
CBDBGraduate

W8 D7? Or W9 D1? Anywayβœ”οΈ. Consolidation run No 23!

I set runkeeper to 30 min, as I needed a shorter run. This was my first 30min run since about 3 weeks, as I have consistently run 40min upwards. So it felt good.

My speed hasn’t improved but hey... I’ll take the feel good factor!

CBDB profile image
CBDBGraduate

W9 D2βœ”οΈ NHS Bums Legs and Tums workout at nhs.uk/live-well/exercise/1...

And I did it inside, and am starting to like it as well. Inside provides so many things around you (chairs, sofas, benches, tables, children’s billiard table...) that you can rope into your exercises! πŸͺ‘ πŸ›‹ 🎱 πŸ’ͺ

And now I have a whole re-arrangement of our living room planned 😁 and have managed to get hubby on board! βœ”οΈβœ”οΈβœ”οΈ

Getting ready for that winter 🌧 ⛄️ ❄️

CBDB profile image
CBDBGraduate

W9 D3βœ”οΈ Consolidation Run No24. 30 min. A first for me: I listened to a podcast πŸŽ™ rather than music 🎢 . Ok but I ran (even) slower.

CBDB profile image
CBDBGraduate

W9 D4 βœ”οΈ πŸ€¦πŸ½β€β™€οΈDid the wrong exercises today! Should have attended to my butt, but focussed on my bum, my legs and tums! Doh πŸ˜–! nhs.uk/live-well/exercise/1...

I know it should not matter but it really annoys me! I might just have to do another workout today to β€˜correct’ that! πŸ˜‰

CBDB profile image
CBDBGraduate

W9 D5βœ”οΈ Slow-smashed the 5k and 60min run together! Slowly but steady does it! See separate post.

CBDB profile image
CBDBGraduate

W9 D6 βœ”οΈ Full Body toning. First time inside. Some of the exercises seem really hard in my knees. Got to get myself some extra pillows.

Jnubster profile image
JnubsterGraduate

I need some sort of plan! Since completing the C25K I’ve just run 5k every other day! I rest in between although I do some dance classes on certain days. I do need to tone up I feel πŸ’ͺ🏼

CBDB profile image
CBDBGraduate in reply to Jnubster

Yes, I was the same (without even the dance classes!) so the NHS 12-week plan was a great find. I can only recommend it. nhs.uk/live-well/exercise/1...

Hope you find a good plan!

Did you know there is a Strength and Flex forum on here? It’s quite small but growing. healthunlocked.com/strength...

Good luck!

CBDB profile image
CBDBGraduate

W10 😳 D1βœ”οΈ Stepping Stonnneeessss!!! I’m there! Finally!

CBDB profile image
CBDBGraduate

W10 D2 βœ”οΈ legs, my various bums and my couple of tums. All done and firm (as they can be)

CBDB profile image
CBDBGraduate

W10 D3 βœ”οΈ Stepping Stones No 2!

CBDB profile image
CBDBGraduate

W10 D4βœ”οΈ whole body toning, squats, bridges, pushups, biceps curls, you name it! This workout has everything... or at least it feels like that!

CBDB profile image
CBDBGraduate

W10 D5 βœ”οΈ My Stepping Stone Mental Breakthrough ...

(See separate post healthunlocked.com/bridgeto... )

CBDB profile image
CBDBGraduate

W10 D6 βœ”οΈ Butt workout! Lunges only possible with two chairs, but the movement is getting easier, or more β€˜known’.

My back doesn’t click anymore when I do squats. 🀜 πŸ€›πŸΌ

Link to butt workout: nhs.uk/live-well/exercise/1...

Next week: week 11 with C25k+ Stamina podcasts! 😳

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W11 D1βœ”οΈ 5k+ Stamina Podcast . Yeah, description in one word: β€˜almost’. But getting there, and there are moments when everything clicks into place.

I also bumped into 2 dogs, or rather they bumped into me. And in the last 10 seconds of the running part! My calf muscles tightened so much that it suddenly hurt to run, so had to walk last seconds.πŸ™

Imagery: light footed fairy πŸ§šβ€β™‚οΈ pulling, mr locomotive πŸš‚ pushing. The former is the path to 165 bpm enlightenment.

I’m almost there. Almost.

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W11 D2βœ”οΈ cardio workout : nhs.uk/live-well/exercise/1...

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CBDBGraduate

W11 D3βœ”οΈ Stamina Podcasts

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W11 D4βœ”οΈ NHS upper arm workout. nhs.uk/conditions/nhs-fitne... and I can do bench dips now!

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W11 D6 βœ”οΈ Abs Workout ( nhs.uk/live-well/exercise/1... )

Did it but feeling really under the weather with headache and exhaustion. Coming down with something, so was very proud to have ticked this one off! Now back to nursing my migraine, and once I’m up and for again, it’s on to the last week of this 12-week program, with C5k+ Speed podcast. 😳

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W12 D1βœ”οΈ LAST WEEK!!!!!!! πŸ˜³πŸ˜ŠπŸ˜€ Did the 5k+ Speed podcast with 6 165BPM Intervalls in a short 26min 155bpm session. 165 here is doable as they are only 1 min intervals. Fun.

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W12 D2 βœ”οΈ Str & Flex podcast with Laura. I’m not feeling that well, struggling through work being headachy and nauseous the whole afternoon but rather than taking an aspirin, I thought I’ll try doing this workout.

Afterwards I felt a bit better, still weakly, but feel proud of having pushed through. But now back to lying horizontal. Not sure what I’m coming down with (lungs are ok, though) πŸ‘Œ πŸ’ͺπŸ‹πŸ½β€β™‚οΈπŸ§˜πŸ½β€β™‚οΈ

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CBDBGraduate

W12 D3 βœ”οΈ 5k+

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W12 D4 βœ”οΈ Str & Flex with Laura (podcast) on a warm Indian summer evening. Nice! (Although I’m conscious of eyes of neighbours, although I wish I wasn’t... I know it’s silly, but hey ... I’m still doing these even though I retreated to the most hidden parts of the garden πŸ₯΄. But workout is workout!

Penultimate workout on this 12-week programme! End is in sight! πŸ’ͺπŸ¦΅πŸ•ΊπŸΌπŸƒπŸ»β€β™€οΈπŸ§˜πŸ½β€β™‚οΈ

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W12 D5βœ”οΈ last of the C5k+ podcasts with Laura (for now). Also Apple Podcast only played str&fl and I had to switch to overcast, my other podcast player to get the Speed podcast episode. Strange. I know others have experienced similar issues.

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CBDBGraduate

W12 D6βœ”οΈβœ”οΈβœ”οΈStr&Fl last time!βœ”οΈβœ”οΈβœ”οΈ complete!!!! Done it! πŸ₯³ 🎈 πŸŽ‰ 🎊 πŸ… πŸ₯‡ πŸ₯ˆ 🍾 πŸ₯‚ πŸ’ͺ πŸƒπŸ»β€β™€οΈ πŸ§˜β€β™€οΈ πŸ‹πŸΎβ€β™€οΈ (35 C25k Consolidation runs!)

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