Graduation run?

Hiya,

I just returned from what was a very heavy run. But I know the reason, I started too fast. For some unknown reason I did not feel I was running faster than I normally do and after not yet 10 minutes I felt the result. My Garmin tells me so too, having run 3,51 km instead of my normal 3,29 km. The whole rest of the run was a struggle to keep running. But... I did it! I have now run 3 consecutive times 30 minutes in 1 go!

I have asked whether I can be a graduate now, despite not following the app for the last 3 weeks. Anxiously awaiting the reply. Would love to be able to write 'consolidation run' for my next runs...

Anyhow, going to sit down now, watching my screen...

Cheers, Evy

[Hidden]

Well done Hidden !! Hope you’re feeling proud x

[Hidden in reply to Hidden]

I am ☺

[AlMorr Ambassador Graduate]

If you are running at 3.29/km you can run a 5K in under 18 minutes, are you sure your calculations are correct?

To graduate from C25K you must run 3/30 minute runs in week 9

[Hidden in reply to AlMorr]

I ran 3,29 km and 3,59 km in 30 minutes. I don't know to how much that would result for 5 km? I don't talk in pace, I find that much too difficult.

I ran 3 times 30 minutes in week 8 or 9 (my last 3 runs). I did not follow the plan for the last 3 weeks, because I needed a longer time with walking breaks. But I now did run 3 times 30 minutes in 5 days. So I graduated ☺

[AlMorr Ambassador Graduate in reply to Hidden]

I looked at Strava, at that pace you ran just under 9K in 30 minutes.

[Helm108 Graduate in reply to AlMorr]

3.59km in 30 minutes. Not 3.59/km.

[AlMorr Ambassador Graduate in reply to Helm108]

👍

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

Nice badge.

This guide to post C25k running may be helpful healthunlocked.com/couchto5... if you have not looked already.

Keep running, keep smiling.

[Hidden in reply to IannodaTruffe]

Read it and good advice (though I disliked the part about 40+, having just turned 40 2 months ago 😂). I am planning on keeping it to consolidation runs for a good while, I want my body to find the 30 minute runs easy peasy. Only then I am going to think about slowly increasing the time. Not the pace though, I like being a snail. I love snails! Used to keep a few garden snails as pets in a terrarium (really 😂).

Anthow, consolidating is the word now!

[Hidden in reply to Hidden]

The speed of a 🐌is often overlooked 🤣 after all, they always get there BlackScorpion

[Hidden in reply to Hidden]

Ever seen a snail eat? They can eat faaaaast! Just like me when you give me chocolate 😋

[Hidden in reply to Hidden]

An often overlooked source of protein 🤫

[Hidden in reply to Hidden]

😂

[IannodaTruffe Mentor in reply to Hidden]

If you object to that reference to 40, then perhaps you should also read this post about Aging and running, healthunlocked.com/couchto5... which also stresses that 40 is a threshold age that needs to be recognised.

[Hidden in reply to IannodaTruffe]

Noooooo... my colleagues (who become 40 in a month) have already been laughing about me becoming 40, don't telk me my body is now old too!

No seriously, it was an interesting read. I am someone who easily feels pain. What is for someone else an annoyance is for me full out pain. So I do take care. A problem though is that when doing exercises such as push ups, sit-ups, and others in the ground exercises, I quickly get neck issues and gain a migraine for days. My mother has the same problem. So I am wondering how to get / keep my body good...

Anyhow on the running part of things I will keep things easy and slow, I like running now and I don't want to loose it to being uncareful! Nevertheless I will not tell anyone about the 40+ effect on your body. Unless maybe when my colleagues become 40... 😂

[IannodaTruffe Mentor in reply to Hidden]

You do just as you have with running........introduce the new exercises slowly and progressively.

[Rennur Graduate in reply to Hidden]

I did three months of sit ups and push ups and stuff before I started C25K. I thought I needed to do some aerobic exercise. Then I discovered C25K. Plus I now understand that traditional sit ups are not good for you. A modified sit up is better. Google are sit ups good for me? Of course there are conflicting opinions. Push ups are good though! But running is a whole new ball game when it comes to aerobic activity.

[Helm108 Graduate]

Congratulations on graduating!! Enjoy those consolidation runs!

I know how it feels to go too fast at the beginning, your body tells you pretty swiftly! Being able to listen to my body and what it's telling me has been a really rewarding aspect of learning to run.

Well done, again!

[Hidden in reply to Helm108]

When I ran a couple of years ago I participated in a race of 6 km. When the signal came to start I got sucked along and I saw afterwards I had run faster than ever before. Result: not even a full 5 minutes in (and on the beach) I had to walk, having been broken. But I saw more people who had to walk. We all had been swept up in it. So today I did remember the feeling and recognised it. Go sloooooooooooow!! 😂

[SmilelikeImeanIt Graduate]

Yay well done! Looks like you have your graduate badge 👍🏽Well done for keeping going.

For early consolidation runs I had to remind myself to keep it slow at the start. Then go for it at the end if you have any juice left.

That’s why I really like NRC as it tells me when I get to 0.5km how far I’ve run - and if I’ve done it too quick (for me) I can remember to slow down a bit. Normally it just reassures me that I’m at about the right snail pace.

I’m slower than you as I only manage about 3.2k in 30 mins but I still get there.

Keep going fellow graduate!

[Hidden in reply to SmilelikeImeanIt]

Well the first 2 full 30 minute runs I was at 3.29 km, it was only in this last run that I was at 3.59 km which proved to me that I had gone waaaay too fast at the start. I have to snail snail snail, otherwise I break myself!

[Week7 Graduate]

Congratulations- I see you have a shiny new badge!

[Hidden in reply to Week7]

Yeah, verrry proud of it ☺

[Week7 Graduate in reply to Hidden]

Quite right! I got so excited when I finished c25K it's such an achievement-I started in Lockdown 1 and I am still going in Lockdown 3 . I can't believe how good it has been for me mentally & physically- keep going it's worth it-