Consolidation - hereโ€™s my plan๐Ÿƒ๐Ÿฟโ€โ™€๏ธ๐Ÿ‘๐Ÿฝ๐ŸŽ‰๐Ÿ˜Šโ˜”... - Couch to 5K

Couch to 5K

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Consolidation - hereโ€™s my plan๐Ÿƒ๐Ÿฟโ€โ™€๏ธ๐Ÿ‘๐Ÿฝ๐ŸŽ‰๐Ÿ˜Šโ˜”๏ธ๐Ÿƒ๐Ÿพ๐Ÿฆต

CBDB profile image
CBDBGraduate
โ€ข101 Replies

I am in my C25k Consolidation Phase and am working my way through the NHS 12-week fitness Programme. ๐Ÿƒ๐Ÿฟโ€โ™€๏ธ๐ŸŒฒ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿ’ช๐ŸŒพ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐ŸŒพ๐Ÿƒ๐Ÿฟโ€โ™€๏ธ๐ŸŒณ

I graduated recently (24/06/2020) ๐ŸŽ“ 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 : (update: new working link) healthunlocked.com/strength... (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! ๐Ÿƒ๐Ÿพโ˜”๏ธ๐Ÿƒ๐Ÿฟโ€โ™€๏ธ๐ŸŽง๐Ÿ˜ท๐Ÿ‘ฃ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ

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CBDB
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101 Replies
โ€ข
CBDB profile image
CBDBGraduate

W1 D2 โœ”๏ธ

Delgirl82 profile image
Delgirl82

So does that mean going back to the beginning of C25K ? Week 1 runs etc ? Sounds interesting but I donโ€™t really want to start again

CBDB profile image
CBDBGraduateโ€ข in reply toDelgirl82

No, I just replace the C25k runs with normal 30 min runs. Iโ€™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 havenโ€™t lost weight yet, but as a hypo/hashi thatโ€™s not unusual)

Delgirl82 profile image
Delgirl82โ€ข in reply toCBDB

Ahh ok makes sense. Think itโ€™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. Iโ€™ll join you after I complete. Hopefully Saturday when itโ€™s cooler ๐Ÿ‘๐Ÿป๐ŸŒ

GigiRuns profile image
GigiRunsGraduateโ€ข in reply toCBDB

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
CBDBGraduateโ€ข in reply toGigiRuns

We certainly are. And I still continue to feel really upbeat and more fit, ever since starting, even though my runs are super slow. ๐ŸŒ ๐ŸŒ๐ŸŒ But Speed will come. Weightloss hopefully as well.

At the moment I think speed isnโ€™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.

Beatlesforever profile image
BeatlesforeverGraduate

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 ๐Ÿ‘๐Ÿ˜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. ๐Ÿ‘ฉโ€๐Ÿ’ป๐Ÿƒ๐Ÿผโ€โ™€๏ธ

CBDB profile image
CBDBGraduate

W1 D3 โœ”๏ธ 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. ๐ŸŒฒ ๐Ÿ•ธ๐Ÿ›๐ŸŒณ๐ŸŒฟ๐Ÿƒ๐ŸŒพ๐Ÿฅ€๐Ÿ‡

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. ๐Ÿšœ ๐ŸŒพ But i did notice my joints more. ๐Ÿฆต๐Ÿฆถ๐Ÿ˜…

Next time: perfecting the distance of my route so I end up at my house after the 5 min cool-down walk. ๐Ÿ˜Ž

Joggingbottom profile image
JoggingbottomGraduateโ€ข in reply toCBDB

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
CBDBGraduateโ€ข in reply toJoggingbottom

Ohh, will try that! ๐Ÿ‘๐Ÿฝ ๐Ÿ™

CBDB profile image
CBDBGraduateโ€ข in reply toJoggingbottom

Love the footpath app! ๐Ÿ’• many thanks ๐Ÿ™

CBDB profile image
CBDBGraduate

W1 D4 โœ”๏ธ Strength and Flex 2 - still very easy , with exception of thigh stretches.

CBDB profile image
CBDBGraduate

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

TryingbutDetetmined profile image
TryingbutDetetminedGraduate

Hi, sounds like itโ€™s working well for you.

Iโ€™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?

Iโ€™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
CBDBGraduateโ€ข in reply toTryingbutDetetmined

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! ๐Ÿ˜…

CBDB profile image
CBDBGraduate

W1 D6 โœ”๏ธ - Str & Fl last one for this week! Ready for week 2.

CBDB profile image
CBDBGraduate

W2 D1 โœ”๏ธ- 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 โœ”๏ธ - 37min Str & Fl with Laura. And no need to do stretches after that! ๐Ÿ‘๐Ÿฝ 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! ๐Ÿฅ€ ๐ŸŒพ๐ŸŒฟ๐ŸŒณ

CBDB profile image
CBDBGraduate

W2 D3 โœ”๏ธ Consolidation Run. My old haunt of a hill from the C25k era ๐Ÿ˜‚ 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 ๐ŸŒ now! ๐Ÿ˜…

CBDB profile image
CBDBGraduate

W2 D4 โœ”๏ธ Str & Flex and beginning to like Laura. Knees definitely getting stronger with the squads! ๐Ÿฆต

MrsSchnauzerSmith profile image
MrsSchnauzerSmithGraduate

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

CBDB profile image
CBDBGraduateโ€ข in reply toMrsSchnauzerSmith

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! ๐Ÿ˜‰๐Ÿ‘๐Ÿฝ๐Ÿƒ๐Ÿฟโ€โ™€๏ธ๐Ÿ˜…๐Ÿฆต

CBDB profile image
CBDBGraduate

W2 D5 โœ”๏ธ 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 โœ”๏ธ - Strength and Flex Day ๐Ÿ’ช and this is last one for this week. Our last chicken ๐Ÿ“ (we had a fox ๐ŸฆŠ raid a few months ago) exercised with us on the lawn! Next week, on to week 3. So far, so easy! Nice ๐Ÿ‘๐Ÿฝ!

CBDB profile image
CBDBGraduate

W3 D1 โœ”๏ธ - 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 itโ€™s all good! ๐ŸŒ ๐Ÿข ๐ŸฆŒ ๐Ÿ† ๐Ÿƒ๐Ÿฟโ€โ™€๏ธ

CBDB profile image
CBDBGraduate

W3 D2 โœ”๏ธ Str & Fl in the drizzly rain! Yup, went out in the garden and got totally wet working out ๐Ÿ’ช! ๐ŸŒง๐Ÿ‹๏ธโ€โ™‚๏ธ ๐Ÿฅณ Just couldnโ€™t break the routine because of a little rain! โ˜”๏ธ

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
CBDBGraduateโ€ข in reply toCBDB

W6 D4โœ”๏ธ ABS workout! My planks are very wonky ๐Ÿ˜ฐ.

CBDB profile image
CBDBGraduate

W3 D3 โœ”๏ธ Consolidation Run No7. Short and nice 30 min. Quite doable now.

CBDB profile image
CBDBGraduate

W3 D4 โœ”๏ธ 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. ๐Ÿ“ ๐Ÿƒ๐Ÿฟโ€โ™€๏ธ Nice!

Tinytears60 profile image
Tinytears60Graduate

You graduated yesterday ๐ŸŽ“๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Well done! Amazing achievement

So did I And as you can see we had fizz at the finish line ๐Ÿฅ‚๐Ÿพ

Iโ€™m gonna do week 9 for a couple of weeks and explore whatโ€™s on here to try but Iโ€™m loving this!

Thanks so much

CBDB profile image
CBDBGraduateโ€ข in reply toTinytears60

Congrats!!! Well done! Yes, I think I need to change my post as I graduated 3 weeks ago and still running ๐Ÿƒ๐Ÿฟโ€โ™€๏ธ! Look at us go! We just got to keep on running! And running on we will do!

Tinytears60 profile image
Tinytears60Graduateโ€ข in reply toCBDB

Ohh silly me! ๐Ÿ™ˆ Did I read it wrong ๐Ÿ™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
CBDBGraduateโ€ข in reply toTinytears60

๐Ÿ˜ ... but it is so nice to still get the thumbs up ๐Ÿ‘๐Ÿฝ even after 3 weeks! So thank you ๐Ÿ˜Š!!! 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 ๐Ÿ’• people like you in this community! So big thanks and HUUGE congrats ๐Ÿฅณ!

Tinytears60 profile image
Tinytears60Graduateโ€ข in reply toCBDB

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! Itโ€™s still brilliant ๐Ÿ‘๐Ÿ‘๐Ÿ‘

CBDB profile image
CBDBGraduate

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

CBDB profile image
CBDBGraduate

W3 D6 โœ”๏ธ Last of week 3 Str & Flex.

Whereas I cannot think of a better time to run ๐Ÿƒ๐Ÿฟโ€โ™€๏ธthan in the morning, for Str and Fl I do prefer the sunny afternoon where I can. Benefits: dry feet, sunny โ˜€๏ธ spells. Almost like a vacation!

CBDB profile image
CBDBGraduate

W4 D1 โœ”๏ธ Consolidation Run ๐Ÿ‘๐Ÿฝ yeyheay! A bit less slower than usual... (canโ€™t really use the adjective โ€˜fastโ€™ to describe my activity) ๐Ÿ˜‰

CBDB profile image
CBDBGraduate

W4 D2โœ”๏ธ 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 D4โœ”๏ธ Nice day for doing a late morning Sunday Str & Flex in the garden!

CBDB profile image
CBDBGraduate

W4 D5โœ”๏ธ consolidation run. New route that avoids muddy fields ๐Ÿ˜Ÿ and includes running on pavement and encountering real people ๐Ÿ˜ณ๐Ÿ˜ท๐Ÿ˜‚ They have seen me running now! ๐Ÿ˜ณ

CBDB profile image
CBDBGraduate

W4 D6 โœ”๏ธ last of week 4 Str. ๐Ÿ‹๐Ÿพโ€โ™€๏ธ & Fl. ๐Ÿง˜โ€โ™€๏ธBench dips are a killer! ๐Ÿฅต๐Ÿ˜…

Bloomsbury22 profile image
Bloomsbury22Graduate

That looks really interesting! Iโ€™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
CBDBGraduateโ€ข in reply toBloomsbury22

Yoga, nice. ๐Ÿ‘๐Ÿฝ 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. ๐ŸŒฟ๐ŸŒณ๐Ÿ˜…

Well done for getting well into that consolidation phase! Hereโ€™s to us runners ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ!

CBDB profile image
CBDBGraduate

Changed picture ๐Ÿ–ผ of this post to get ready for week 5! Last week of Strength ๐Ÿ‹๐Ÿพโ€โ™€๏ธ and Flex ๐Ÿง˜โ€โ™€๏ธ. Is there a graduation badge?

CBDB profile image
CBDBGraduate

W5 D1 โœ”๏ธ - 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 โœ”๏ธ Str & Fl in hot hot hot ๐Ÿฅต weather

CBDB profile image
CBDBGraduate

W5 D4 โœ”๏ธ 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 D5โœ”๏ธ 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. Canโ€™t quite get myself to get used to new one.

CBDB profile image
CBDBGraduate

W5 D6 โœ”๏ธ Last of the Str & Fl podcasts until week 12! Good bye ๐Ÿ‘‹๐Ÿฝ 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 โœ”๏ธ Consolidation Run #11 and fastest ever. Only thing I changed: the route.

CBDB profile image
CBDBGraduate

W6 D2 โœ”๏ธ Ufff! New Cardio Workout!!! ๐ŸฅตRunning 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 ๐ŸŒณ, horizontal stretches on a picnic ๐Ÿงบ blanket..... sans picnic ๐Ÿ˜•

CBDB profile image
CBDBGraduate

W6 D3โœ”๏ธ Consolidation run #12

Now with my beautiful, half-way bell ๐Ÿ”” ๐Ÿ˜Š

CBDB profile image
CBDBGraduate

W6 D5โœ”๏ธ Consolidation Run #13

Weโ€™ve almost made the halfway point in this programme.

CBDB profile image
CBDBGraduate

W6 D5โœ”๏ธ consolidation run 17!! number correction!! I am on Consolidation Run No 17!!!

Somehow I left some runs out, and I just couldnโ€™t let that stand!

17!!!

... I am quite proud of myself...๐Ÿ˜Š

And well done everyone for keeping on going! ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿพ๐Ÿƒ๐Ÿปโ€โ™‚๏ธWe got this!

CBDB profile image
CBDBGraduate

W6 D6โœ”๏ธ Butt workout!

(Iโ€™m glad my garden is secluded...)

CBDB profile image
CBDBGraduate

W7 D1โœ”๏ธ Consolidation Run No 18!

We got this! ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿพ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

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
CBDBGraduateโ€ข in reply toFrizzbomb67

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
Frizzbomb67Graduateโ€ข in reply toCBDB

Thatโ€™s good to hear ๐Ÿ˜Š yeah Iโ€™m fitter than Iโ€™ve ever been since my teens, now in my 50s. Iโ€™ve added strength training between runs and do one Pilates class a week which I love. Iโ€™ve only lost the 3lbs I put on at the beginning of lockdown๐Ÿ˜‚ but am definitely starting to look more toned. Off for a run now ๐Ÿƒโ€โ™€๏ธ. Keep up the great work!

nowster profile image
nowsterGraduateโ€ข in reply toCBDB

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
CBDBGraduateโ€ข in reply tonowster

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

CBDB profile image
CBDBGraduate

W7 D2โœ”๏ธ Full Body Toning Workout but had to improvise and be creative in my garden ๐Ÿคฃ๐Ÿ’ช๐ŸงŽ๐Ÿปโ€โ™‚๏ธ๐Ÿงฃ๐ŸŒฟ๐ŸŒณdue to no resistance band.

CBDB profile image
CBDBGraduate

W7 D3โœ”๏ธ Consolidation Run No 19! And .... ๐ŸŽ‰ 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 D4โœ”๏ธ Aarrrms workout! ๐Ÿ’ช๐Ÿ•บ๐Ÿผ๐Ÿ‹๐Ÿพโ€โ™€๏ธ๐Ÿ‹๏ธ๐Ÿง˜โ€โ™€๏ธ

CBDB profile image
CBDBGraduate

W7 D5โœ”๏ธ Consolidation Run No 20! 40 min run! Not counting 5 min warmup and 5 min cool down. Glorious weather, it could be Cornwall! Iโ€™ll have my fish and chips (or any) breakfast now, please! ๐ŸŸ๐ŸŸ ๐Ÿณ ๐Ÿฅž

CBDB profile image
CBDBGraduate

W7 D6โœ”๏ธ and on to week 8!

CBDB profile image
CBDBGraduate

W8 D1โœ”๏ธ ran for 45 min. No 21. Quite pleased with myself. Rain and wind. Just like in Cornwall.

CBDB profile image
CBDBGraduate

W8 D2โœ”๏ธ 10 min cardio workout ๐Ÿ‘๐Ÿฝ and the stretches will be good prep for tomorrowโ€™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! ๐Ÿ‘๐Ÿฝ

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
CBDBGraduateโ€ข in reply toelso

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 D3โœ”๏ธ Run (C25k Consolidation No22), almost 5k! Short of 300m! Doh! ๐Ÿ˜– But energy-wise could have continued with my ultra-slow joggle. ๐ŸŒ๐Ÿข

CBDB profile image
CBDBGraduate

W8 D4 โœ”๏ธ 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 โœ”๏ธ 25 min abs workout. Switching run/workout days ... yes ... as Iโ€™m still recuperating ๐Ÿคฅ (and it rained! ๐Ÿ˜ณ)

First time I did these inside in the living room and it is a diffโ€™t experience. Like it outside so much more. But ok...

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

CBDB profile image
CBDBGraduate

W8 D7? Or W9 D1? Anywayโœ”๏ธ. 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 hasnโ€™t improved but hey... Iโ€™ll take the feel good factor!

CBDB profile image
CBDBGraduate

W9 D2โœ”๏ธ 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, childrenโ€™s billiard table...) that you can rope into your exercises! ๐Ÿช‘ ๐Ÿ›‹ ๐ŸŽฑ ๐Ÿ’ช

And now I have a whole re-arrangement of our living room planned ๐Ÿ˜ and have managed to get hubby on board! โœ”๏ธโœ”๏ธโœ”๏ธ

Getting ready for that winter ๐ŸŒง โ›„๏ธ โ„๏ธ

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CBDBGraduate

W9 D3โœ”๏ธ Consolidation Run No24. 30 min. A first for me: I listened to a podcast ๐ŸŽ™ rather than music ๐ŸŽถ . Ok but I ran (even) slower.

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CBDBGraduate

W9 D4 โœ”๏ธ ๐Ÿคฆ๐Ÿฝโ€โ™€๏ธDid the wrong exercises today! Should have attended to my butt, but focussed on my bum, my legs and tums! Doh ๐Ÿ˜–! 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 โ€˜correctโ€™ that! ๐Ÿ˜‰

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CBDBGraduate

W9 D5โœ”๏ธ Slow-smashed the 5k and 60min run together! Slowly but steady does it! See separate post.

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CBDBGraduate

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

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JnubsterGraduate

I need some sort of plan! Since completing the C25K Iโ€™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 ๐Ÿ’ช๐Ÿผ

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CBDBGraduateโ€ข in reply toJnubster

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? Itโ€™s quite small but growing. healthunlocked.com/strength...

Good luck!

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CBDBGraduate

W10 ๐Ÿ˜ณ D1โœ”๏ธ Stepping Stonnneeessss!!! Iโ€™m there! Finally!

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CBDBGraduate

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

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CBDBGraduate

W10 D3 โœ”๏ธ Stepping Stones No 2!

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CBDBGraduate

W10 D4โœ”๏ธ whole body toning, squats, bridges, pushups, biceps curls, you name it! This workout has everything... or at least it feels like that!

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CBDBGraduate

W10 D5 โœ”๏ธ My Stepping Stone Mental Breakthrough ...

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

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CBDBGraduate

W10 D6 โœ”๏ธ Butt workout! Lunges only possible with two chairs, but the movement is getting easier, or more โ€˜knownโ€™.

My back doesnโ€™t click anymore when I do squats. ๐Ÿคœ ๐Ÿค›๐Ÿผ

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

Next week: week 11 with C25k+ Stamina podcasts! ๐Ÿ˜ณ

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CBDBGraduate

W11 D1โœ”๏ธ 5k+ Stamina Podcast . Yeah, description in one word: โ€˜almostโ€™. 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.๐Ÿ™

Imagery: light footed fairy ๐Ÿงšโ€โ™‚๏ธ pulling, mr locomotive ๐Ÿš‚ pushing. The former is the path to 165 bpm enlightenment.

Iโ€™m almost there. Almost.

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CBDBGraduate

W11 D2โœ”๏ธ cardio workout : nhs.uk/live-well/exercise/1...

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CBDBGraduate

W11 D3โœ”๏ธ Stamina Podcasts

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CBDBGraduate

W11 D4โœ”๏ธ NHS upper arm workout. nhs.uk/conditions/nhs-fitne... and I can do bench dips now!

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CBDBGraduate

W11 D6 โœ”๏ธ 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 Iโ€™m up and for again, itโ€™s on to the last week of this 12-week program, with C5k+ Speed podcast. ๐Ÿ˜ณ

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CBDBGraduate

W12 D1โœ”๏ธ LAST WEEK!!!!!!! ๐Ÿ˜ณ๐Ÿ˜Š๐Ÿ˜€ 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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CBDBGraduate

W12 D2 โœ”๏ธ Str & Flex podcast with Laura. Iโ€™m not feeling that well, struggling through work being headachy and nauseous the whole afternoon but rather than taking an aspirin, I thought Iโ€™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 Iโ€™m coming down with (lungs are ok, though) ๐Ÿ‘Œ ๐Ÿ’ช๐Ÿ‹๐Ÿฝโ€โ™‚๏ธ๐Ÿง˜๐Ÿฝโ€โ™‚๏ธ

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CBDBGraduate

W12 D3 โœ”๏ธ 5k+

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CBDBGraduate

W12 D4 โœ”๏ธ Str & Flex with Laura (podcast) on a warm Indian summer evening. Nice! (Although Iโ€™m conscious of eyes of neighbours, although I wish I wasnโ€™t... I know itโ€™s silly, but hey ... Iโ€™m still doing these even though I retreated to the most hidden parts of the garden ๐Ÿฅด. But workout is workout!

Penultimate workout on this 12-week programme! End is in sight! ๐Ÿ’ช๐Ÿฆต๐Ÿ•บ๐Ÿผ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿง˜๐Ÿฝโ€โ™‚๏ธ

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CBDBGraduate

W12 D5โœ”๏ธ 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 D6โœ”๏ธโœ”๏ธโœ”๏ธStr&Fl last time!โœ”๏ธโœ”๏ธโœ”๏ธ complete!!!! Done it! ๐Ÿฅณ ๐ŸŽˆ ๐ŸŽ‰ ๐ŸŽŠ ๐Ÿ… ๐Ÿฅ‡ ๐Ÿฅˆ ๐Ÿพ ๐Ÿฅ‚ ๐Ÿ’ช ๐Ÿƒ๐Ÿปโ€โ™€๏ธ ๐Ÿง˜โ€โ™€๏ธ ๐Ÿ‹๐Ÿพโ€โ™€๏ธ (35 C25k Consolidation runs!)

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CBDBGraduateโ€ข in reply toCBDB

I canโ€™t believe this was already 3 years ago! Great memories from this plan. Reading through this, I can say that the new me that emerged from this plan:

- runs still regularly 2-4 times per week,

- does strength and flexibility workouts 5-7 times a week, in fact, is one of the admins now over there! ๐Ÿ˜€

- rows regularly 3-5 times a week,

- has no knee niggles anymore

(But still has lost no weight ๐Ÿคฃ๐Ÿคฃ, but thatโ€™s Hashimotos for you ๐Ÿ˜ž)

This 12 week plan is another idea for the consolidation club, me thinks!

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