CR 7 and 8

[LauraRuns]

So I'm still spacing out my runs with a few more rest days to make sure the niggle in my knee doesn't return. I'm also waiting for lockdown to be over so I can finally get my gait analysis done which I think will help prevent future niggles too. This, along with long work days, have meant I'm only doing two runs a week but I'm hoping it won't impact my stamina/endurance too much and hopefully I can go back to three runs a week once my new trainers are sorted.

I was getting a bit bored of my standard routes so I went for a 'lets see where I end up/unplanned' run for consolidation number 7 last weekend. It was a standard 30min run and I covered 4.5k - all good, not too much to report.

Today I headed out for 'consolidation' run number 8 (in inverted commas because I decided to do a quick 20min run on my lunch break rather than the usual 30 to mix things up a bit and play around with pace). I'd read that you should either focus on distance or pace so settled on a shorter run with the aim to maintain a slightly quicker pace than normal. I covered 3.17k in the 20mins and my fastest time for 1k was 6.14mins which is definitely quick for me. I felt good throughout, wasn't too tired and it was nice way to break up my work day and get some fresh air!

Plan for the weekend is to do a slow 5k run because I've only completed 5k once before which was during week 9 and I would like to reach it again post-graduation.

Happy running all

[Peter44 Graduate]

Sounds like everything is going to plan nicely, and that it quite a fast pace, for your 20 min run! 🥵 if I get under 8 mins, per km, i'm happy! 🤣 I actualy only did 25 min run last night, was with my other daughter, who's not run since i did week 2, i think, had to keep it slow, so she could stick with me! Blimey, wouldnt have said that 12 weeks ago! 🤣 will do Cr9, on sat morning. 😀

[LauraRuns Graduate in reply to Peter44]

Yeah not sure I could have kept it up for another 10 minutes 😂I think it’s good to mix up the pace and durations now and then ☺️ Good luck for your run on Saturday - here’s hoping it’s a good one 🙌🏼

[Buddhagal Graduate]

Gosh Laura, you're doing really well, and on 2 runs a week as well...doesn't seem to be impeding your running, and makes sense if your knee's been "dodgy". That was a brill pace you ran over the 20 mins, you must be pleased with this, and you felt good, well done. Don't know when I'll start looking at increasing distance or picking up speed, I've got CR3 tomorrow. I thought I'd just cruise along for a while at 30 mins. All sounding good Laura👍. 🦌🐢🐌🏃‍♀️🙋

[LauraRuns Graduate in reply to Buddhagal]

Thanks Buddhagal! Was definitely glad to get out there and do a run even if it wasn’t the usual 30mins - gotta fit runs in where I can at the moment. I think you’ve just got to listen to your body and change things up when you feel ready to or when you get a bit bored like I did 😅 best of luck for your run tomorrow though, I hope it’s a good one for you 🙌🏼🏃🏼‍♀️

[Buddhagal Graduate in reply to LauraRuns]

Thanks Laura...good advice. Cheers 👍🦌🐢🐌🏃‍♀️🙋

[nowster Graduate]

Just over 6 mins per km is a very good pace!

You're absolutely right about mixing up short and fast, slow and long.

My long run today was deliberately slow, in contrast with my silly fast 1km speed trial on Monday.

[LauraRuns Graduate in reply to nowster]

Glad I’m on the right track! Enjoyed mixing things up a bit. Sounds like you’ve got a good combination of runs on the go too!!

[Jools2020 Graduate]

It all sounds good and it makes sense to take more rest days to look after your knee.

That 6:14 time is a WOW time! Well done! 👏👏👏👍🏃‍♀️🏃‍♀️

[LauraRuns Graduate in reply to Jools2020]

Thanks Jools! Maybe in the New Year I’ll be able to increase my distances more and head over to the bridge to 10k forum ☺️

[Jools2020 Graduate in reply to LauraRuns]

You can start posting there whenever you like😊 you’ve completed the programme and have already run 5K 👍

[LauraRuns Graduate in reply to Jools2020]

Very true!! Might do once I’ve completed my 9th consolidation run as I feel like the at rounds off my posts on here quite nicely ☺️

[Jools2020 Graduate in reply to LauraRuns]

Perfect! 👍

[Bambi2020 Graduate]

Good set of runs Laura-having a mixture of different length and pace should build up your stamina. I think a fast 5k in 30mins will forever elude me but going longer might be within my eventual reach once I feel I’ve got the 30mins beat! Enjoy your night of rest knowing you’ve done a good run!I've got to do food shopping tonight so will be a run after work tomorrow for me! 🦌👍🏻

[LauraRuns Graduate in reply to Bambi2020]

Thanks Bambi! Glad people think I’m on the right track despite going a bit off piste and not sticking to the standard 30min consolidation runs!! Hope you got some tasty food 😋 and good luck for your run tomorrow - I’ll keep my fingers crossed for those gazelles 🦌🤞🏼

[GailXrunning Graduate]

Well done, LR! Fascinating to read about your plans - and seeing how everyone is moving forward.

Gait analysis is really interesting... taking M for one, especially. He’d never been on a treadmill, and could not run on it. Not remotely. More 🦘🦘🦘with a bad leg. And missing the tail. The kindly gait-analyst had obviously seem this phenomenon before, and instead had him jogging around the shop floor, doing it all by eye.

[LauraRuns Graduate in reply to GailXrunning]

I’ve gone a bit off piste and have veered away from the standard 30min consolidation runs but things seem to be going okay and I didn’t want to get bored with it so it’s all good 😂

Oooh interesting, I’m intrigued to find out what type of trainers they recommend. I’ve never run on a treadmill so I could be in the same position as M 😂😅

[GailXrunning Graduate in reply to LauraRuns]

🦘🦘🦘😂😂

[StoneDragon Graduate]

Well done LR 👍👍 I think you you're doing great. A 30 minute 4.5k (is pretty quick) and a cheeky 20 minute run are great for consolidation runs. Good luck with your 5k this weekend too - looks like its going to be chilly! 🥶❄

[LauraRuns Graduate in reply to StoneDragon]

Thanks StoneDragon! thankfully I invested in some good long sleeved running tops to keep me warm for the warm up walks ❄️

[Runforurlife Graduate]

Nice one LR! I like the sound of mixing it up with a shorter, faster run. And as you say, good to fit in what you can on busy days and we’ve all had those in team Gazelle this week!! Might try that myself for a future consolidation run 👍🏻👍🏻

[LauraRuns Graduate in reply to Runforurlife]

Thank you!! It’s definitely felt like a busy couple of weeks, the runs are a nice break from everything though. Hope your next one goes well 🤞🏼🦌🏃🏼‍♀️