Consolidation Run 3: Aching back rested... - Couch to 5K

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Consolidation Run 3

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Aching back rested yesterday and all good this morning for my third consolidation run! Set off at 5.30 and it was already warm.

Warm up walk, Queen on the headphones ๐ŸŽงโ€™Itโ€™s a Kind of Magicโ€™ and I was off! Got rid of the 5 minute gremlin and settled into a what I felt was a reasonable pace. All going well, I love the freedom of these consolidation runs. My aim is to run 4 kilometres inside 30 minutes, but there is no rush and Iโ€™ve accepted itโ€™s going to take a while. Iโ€™m just running, enjoying the music and the early morning. First kilometre done so I pick up the pace a little. Second kilometre, now Iโ€™m out on the main road, but thereโ€™s not a car in sight! Sun is up and Iโ€™m realising itโ€™s a bit warmer than I would like, but I try and keep to the pace. Third kilometre and Iโ€™m starting to get too warm.

I have mild asthma and start to feel a bit uncomfortable with my breathing, so as I start the 4th kilometre I feel I should slow down a little. Itโ€™s not bad enough that I need to stop and I really want to get to 4K so I take it steady! Iโ€™m getting hot now but push on. A glance at my watch (yes, Garmin is back!) shows Iโ€™ve done my 30 minutes but 4K is in sight so I carry on until Iโ€™ve done it!

It was a warm one this morning. Iโ€™m pleased that I did the 4K as Iโ€™ve done it for all 3 of my consolidation runs this week. I had to push for the last kilometre but all in all a steady run to see the week out! ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ

12 Replies

Well done Jools ... I got up earlier today given the heat of yesterday ... the heat is always an obstacle for me too.

Nice rhythm you have and consistently getting 4K in. Even with todayโ€™s heat conditions seems to be that your consolidation at 4K is working well.

Jools2020Graduate in reply to PlymBorn

Thanks. I was actually sweating at the end of that run! But Iโ€™m pleased with the first week of consolidation runs. Although I am really enjoying them, I need to have an aim. After the first run, on realising I could do 4K by running on for just a few minutes, I knew what that aim was and it seemed a reasonable one. Step by step to 5K!

Great work! I think early or late is the way to go in this weather.

Jools2020Graduate in reply to Blackberrypie

Thank you. For me early has worked well!

Well done Jools! You're doing great ๐Ÿ˜€

Jools2020Graduate in reply to Fifitrixiebell73

Thank you ๐Ÿ˜€ It feels like I have been doing this a lot longer than 10 weeks! My runs and post run activities (including posting on here and Strava) are all part of my routine now! Having a well earned coffee before my porridge ๐Ÿ˜Š


Nice one Jools ! ๐Ÿ˜ฌ

Im pleased your extra rest day helped you not only get out today but to complete your 4K with a very good pace !

A good solid run , exactly what consolidation is about .

Well done ! ๐Ÿƒ๐Ÿ‘

Jools2020Graduate in reply to Instructor57

Thanks, Ian! Iโ€™m enjoying these runs and I have an aim that is within my reach - so pleased with my first week.


Well done Jools on all counts. Listened to your body, moderated your pace when needed and hit the 4k. Great result all round๐Ÿ‘๐Ÿ˜

Jools2020Graduate in reply to MontyMooDog

Well, when you put it like that .... ๐Ÿ˜Š thank you!



but you take it easy in the heat! I felt it yesterday... was so warm and it makes such a difference doesnโ€™t it!

You have embedded 4K which is fantastic for your post graduation early consolidations... ๐Ÿ‘๐Ÿ‘

Music choice of Queen๐ŸŽง๐ŸŽต๐Ÿ‘Œ If Iโ€™m ever flagging I skip to โ€˜Donโ€™t stop me nowโ€™... itโ€™s a song that I rely on to pick me up on my runs... I should have it on repeat! ๐Ÿคฃ๐Ÿคฃ

Well done tho today! You can relax into your weekend with a sense of satisfaction and achievement! ๐Ÿ’•

Jools2020Graduate in reply to Tinytears60

Thanks ๐Ÿ˜Š it certainly feels like itโ€™s becoming embedded! Good idea about the Queen song lol.

Relax? No chance, Iโ€™ve been creosoting the fence and managed to get 2 blisters already ๐Ÿ˜ก

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