I didn’t think it was possible to get slower!

[Chokka]

Looking for words of wisdom please (again 🥴) ..

My fourth consolidation run was just awful: definitely the hardest run of the programme so far. It’s the only time that I’ve stopped (& I stopped four times?!?!) during a run & I felt really deflated. I could hear the gremlins voice telling me to stop bothering, I’ll always hate it, I’m not a runner & never will be ... who did I think I was kidding ...

So yesterday I dragged myself out to just make sure ... I thought this would probably be my last run & that I’d just have to accept that running is not for me.

It was ok ... I still can’t say I enjoyed it ... but at the 4km point I felt like I could continue so I did! I ran (well, plodded) my first 5km.

So I feel as though my spirits lifted a bit & I’ll keep trying ..

BUT, my question is this (sorry I’m rambling, but got there eventually!) ... for each of my consolidation runs my speed is getting progressively slower ... I get that it’s not about speed / distance, & I’m honestly not that bothered about ... but I don’t understand why & would like to, at least, maintain where I’d got to ...

(Same run, same conditions etc)

Just to put it in context, I’ve gone from a split of 7.15 to 8.05!

Thank you in advance!

[IannodaTruffe Mentor]

The psychological aspects of running are so easily overlooked but are s huge driver for most people.

During the plan you have a little victory every run and every third run moves you onto the next new challenge............and there is always someone else at this stage, so you feel supported but also challenged to keep up.

Post graduation, you are on your own and if you are not self motivated can feel adrift, which is why I suggest creating an aim for each run, which doesn't have to be performance based, along with short, medium and long term targets for your running.

It is also why the Consolidation Club exists healthunlocked.com/couchto5... where you can see what others are doing and know that at least one member of the admin team is there to answer questions and offer advice.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

[Chokka Graduate in reply to IannodaTruffe]

Thanks Ian ... I’ll take another look at the club posts to find some inspiration from others.

I like your idea of little goals ... at the moment the only goal is to keep running regularly ... but I think I need to be more specific in order to maintain the sense of achievement that I felt with every c25k run.

Words of wisdom indeed ... thank you!

[Instructor57 Graduate]

First thing im gonna say is well done !

I certainly wouldn't worry about your pace !

You did 5k 👏👏👏

I have splits even further apart from what you have stated , and that's fine ,

I'm so slow on an incline ,

And I fall down the hills 😂

Don't forget the basics though !

Could you talk while running ?

I try to use this now every time I run , the pace if my whole run is based on my ability to speak haha.

If there is anyone around me, they must think I'm crazy (perhaps they are right 😂)

Anyway, don't worry about it , but don't feed them gremlins after midnight !

You are doing just fine 👍😁

[Chokka Graduate in reply to Instructor57]

Thank you!

I’m chuffed that I completed 5km ... I didn’t set out to do so. Maybe Ian is right about seeing little goals for each run!

I’m not really bothered about my time / distance except that I seem to be going backwards!

Conversational pace is a total anathema to me ... I can’t believe I’ll be able to talk, but I’ve never tried it as I nearly always run alone ... maybe I should try giving those gremlins a talking to!!!

Thank you for your encouragement!

[Dee-defdoingthis Graduate]

I completed W9R3 last Tuesday. I’ve been on a treadmill indoors. Today was my 3rd consolidation run and I went out for the first time. Inside I usually do just over 2k, so I’m really really slow. Outside was more interesting but so so hard. What are the numbers you mentioned please? On my treadmill I was going 4kph sometimes just over.

[Chokka Graduate in reply to Dee-defdoingthis]

Wow, well done!

I think a treadmill sounds really tough. I did one run around a 400m race track & found it so dull & very challenging mentally to just keep going round & round!

I really don’t think the numbers are important; I only posted them to highlight my dramatic deterioration! But my understanding of a split time is that it’s the average time in minutes & seconds that it takes you to cover 1km.

[Tillybeach Graduate]

Hi

I feel the same since graduation I have just run 30 mins each time and have got progressively slower! It it's a bit deflating so decided to change it up and doing the Ju ju magic plan based on time. That way the goal changes but does not rely on my speed or lack of.

Really struggling with this heat though. I'm not good at early bird. It's already 23 degrees but I should have run yesterday!

I guess every season brings it challenges for running!

[Chokka Graduate in reply to Tillybeach]

Sorry to hear that you’re having the same struggle ... but reassuring that I’m not the only one!

I haven’t looked at the magic plan ... but I’ll do that tonight. Thank you!

The heat is really tough. I don’t live in the UK anymore, but I hear that it’s hot, hot, hot!!!

[Neverhare Graduate]

I have just done my 13th consolidation run since graduating on 28 June so you can easily see I am not running every other day! Last week I had 5 days off and started to panic that I wouldn't run again. I was going away for the weekend but I made myself go out for a run on Friday morning so I was back in the saddle.

After the initial exhilaration of finishing the programme, I found my runs a bit sluggish, and I would feel like stopping after about 20 minutes. However, I've kept going with the 30 minute runs and I am slowly getting a little bit faster, but still a way off running 5k.

Have you read about Fartleks? It's a way of making your runs more enjoyable. I speed up when I pass dogs

[Chokka Graduate in reply to Neverhare]

Fartleks?!?!?!! 😁😂🤣

Seriously? Or is that a typo?!?!?!

Ha ha ha.

I’ll google it!

I totally get the anxiety of having too many days off in between runs ...

Well done for keeping at it. I’m inspired that you went through a similar thing, are now seeing an improvement on your speed.

Thank you!