Consolidation runs getting slower and slower

[Asthmaticsnail]

I’ve not posted too much lately, am feeling a little disheartened. Since graduating I’ve completed 10

Consolidation runs and each one has been slower and slower. In fact since my final run on week 9 I’ve gained 2mins per kilometre. My outer thighs and hips feel

Stiff generally, although whilst running it’s not painful. I just feel like I’m going backwards 😔

[IannodaTruffe Mentor]

Perhaps you could benefit from a break from running for a week or so, as advised in the guide to post C25K running. healthunlocked.com/couchto5... This can prevent burnout.

Have you done any strength work alongside C25K? It can make a huge difference.

Are you trying to run faster or are you doing an easy conversational pace? It is recommended that even if you want to work on speed that you spend 80% of your running time at this pace.

In respect of your aches, are you wearing proper running shoes fitted after a gait analysis?

The March Consolidation Club exists for new graduates who are struggling or need advice healthunlocked.com/couchto5... Pop in and see what others are doing.

[Asthmaticsnail Graduate in reply to IannodaTruffe]

Thank you; I did start doing strength work & foam rolling but actually I felt so achey afterwards I could hardly move - for days!! Particularly the foam rolling really triggered pain so I stopped and I only do running three times a week using week 9 run 3.

I did try doing speed interval training, I only did one but it seems to me that was the start of my decline speed wise.

I’m worried if I break for a week I’ll give up.

[Hidden]

Sorry to hear this Astmathicsnail, I wish I could give you some pointers, but not everybody is equal and what works for me might not work for you. Have you tried to enter some fartleks in 1 run a week? I do this now and I find it very enjoyable. Fartleks can also help with your speed. Other than that: maybe try out another route? Other music or maybe no music?

I am still doing 30 minute runs during the week and am slowly increasing my running time in the weekend. Saturday I was at 50 minutes and coming weekend I'll 'have' to do 55 minutes. I don't run with music anymore, preferring to hear what is around me (birds, wind, ...). I do always run the same route though, but I like knowing what I'll see and what will still come and such. I am having troubles with my pace though, either I run too fast or I run too slow. And yes, trust me, you CAN run TOO slow. Just pop over to the Bridge and see my 1 to last topic.

I can't help you with the aches and such, maybe you ought to let your shoes be checked as IannodaTruffe mentions. I got knee pain a while back and I bought some soles to give more support to my arches and I have not had any knee pain since. So shoes are very important and can cause a lot of problems if they are not good for you or worn out or so.

But besides the aches, I do think that fartleks might be something for you to try. It's very fun, you're not obligated to do them, you can do 1 or 10, it's all your choice.

G'luck!

[Asthmaticsnail Graduate in reply to Hidden]

Thank you blackscorpion I did do one speed interval with the intention of mixing this in with my straight runs each week but afterwards my next straight one was slower so I blamed the interval training - possibly a knee jerk reaction.

I need to mix it up a bit definitely and reassess what I’m aiming for I think.

[Hidden in reply to Asthmaticsnail]

Don't think too much though, that is what I often do and it tends to take the fun out of things 😉