Consolidation Run 1

So, after 3 rest days (which were largely spent on hands and knees sanding floorboards in the attic room), I decided today was the day for my first post-graduation run.

In preparation I spent the first 40 minutes or so after getting out of bed on my hands and knees wax-oiling the aforementioned floorboards and then set out on my five minute warm up walk. Decided to not have a coach with me, just my playlist (about 130 tunes so still hearing different songs on each run) and Strava announcements every 0.5k.

My goal was to complete 5k even if I went beyond 30 minutes.

All going well but 2k in and it started raining - a first for me, running in the rain, but I soon got used to it and was thankful it kept me cooler than usual and I think this helped me complete the 5k in 33 mins 14 seconds, 50 seconds faster than my graduation run. I’m really pleased with this progress and looking forward to my next run.

I have a question for you folks - 2 or 3 runs a week? My aim is to maintain the current level of fitness I have achieved rather than run a marathon so which would be better?

[AlMorr Ambassador Graduate]

Congratulations on that 5K run, ran in 33.14 which is the EXACT time that I ran a 5K on Saturday, I am glad that you are enjoying your running, since I graduated from C25K and after I ran 6/30 minute consolidation runs over 2 weeks I run twice a week, but if you wish to run 3 times a week that is fine.

[Hidden in reply to AlMorr]

Thanks for this AlMorr. Food for thought.

[paulb68 Graduate]

Good for you great achievement. I also graduated a few weeks ago. I've been running 3 times a weeks since, during the week only doing 3-3.5k and a longer run on a Sunday yesterday I did 5.5k in 35 minutes

My aim is to try and gain more speed on shorter runs and weekly longer distance to extend time and hopefully get up to the hour mark by end of year.

That's the plan anyway so far so good

[Hidden in reply to paulb68]

Thanks paulb68. Interesting plan. I’m gonna have to get my thinking cap on.

[Kish247 Graduate]

I think you should run a minimum of 2 times a week if you want to keep up the habit. Also mixing up the distances and durations will also keep things interesting..

On Saturday morning, I set off for my 4km run (only having ran for 30 minutes the previous Saturday and 2km on Monday) and I ended up having my fastest 4km by 20 seconds! With our breaks from running, our bodies are obviously in need of the break if we are returning and beating records.

[Hidden in reply to Kish247]

Thanks Kish247 - agree on the twice a week minimum.

[Hidden]

I'm going to stick to 3 times a week for now or at least that's the plan...but won't beat myself up if I only get out for two. I need to improve on my fitness a lot though yet so I need to do a bit more for now

[Hidden in reply to Hidden]

Thanks for this Burkey46. I think your attitude is spot on. Good luck with your running.

[acountrycabbage Graduate]

Well done on your run, I love your high-speed cows ☺️

I think Consolidation is still going to be a massive learning curve.

I’m with Burkey and I’m not fussed if 3 becomes two; fitness will remain, it will give me more energy and hopefully it will keep me champing at the bit to get out there/motivation-wise. I don’t want this to ever become too much of a chore where I beat myself up for not sticking to a plan.

[Hidden in reply to acountrycabbage]

I love the cows as well - not sure if it comes over in the photo but they were lying on their breakfast, a line of hay put out by the farmer!

I can feel myself falling in line with you and Burkey. I don’t like beating myself up 😉

[acountrycabbage Graduate in reply to Hidden]

Yep - pointless. Look how much we’ve all achieved? Be proud always!

Ha, no doubt they were trying to keep their breakfast dry..! 😁

[RacingintheStreet Graduate]

I think 2 or 3 really depending on how you feel . I think the rest days remain really important as we are still all quite new to this , The guide sent by Iannodatruffe is worth reading and rereading I think , it will keep us on the straight and narrow and away from the injury couch 👌😂

For me the key is to keep enjoying it , if I don’t I know I will stop and I really don’t want to do that .

So I will be starting to mix up the runs soon too in order to keep things fresh . A couple shorter, then long etc.

Just keep getting out there 👌🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

Nice cows 👌 and a lovely bit of Dry Stane Dykeing too 🙂

[Hidden in reply to RacingintheStreet]

2 to 3 it’s going to be. Tbh I haven’t read the guide - yet! Maybe I should!!

Yeah kyes and walling good.