This is May’s consolidation club with me Mummy... - Couch to 5K

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This is May’s consolidation club with me MummyCav...

Mummycav profile image
MummycavModerator

Hello from a very emotional MummyCav.....Sorry this post is a day late, my daughter turns 18 today 🥺 so yesterday was spent collecting cakes and balloons!!

Congratulations to you all....you have worked SO HARD to get this far...and now it’s time to consolidate...I can see lots of shiny new graduate badges and big smiles...I want to hear all about your plans...your routes...your runs....in return I’ll try my best to help you along this next part of your running journey...so talk to us...share your thoughts...let’s keep each other going and who knows where we’ll end up?!!

WELCOME TO THE ******* CONSOLIDATION CLUB

This is the place for those who have just graduated to talk about plans, problems, terrors and triumphs.

This period, post graduation, can be tough, without either a programme to follow or the regular satisfaction of achieving a new aim each week. So we bring you the Consolidation Club as your go-to monthly post for all your post-graduation questions and answers!

What do we mean by CONSOLIDATION?

As at any stage in running, when you have increased your running distance or duration over a few weeks, it is good practice to consolidate (work on feeling stronger running for 5k or 30 minutes) for a short period, bedding in all that effort.

Having just finished C25k, it is a good idea to:

★ Continue to run for 5k or 30 minutes (whichever you achieved during the plan) for a few weeks

★ Try out different routes

★ Just enjoy your new found ability!

Without having to increase duration week on week, you can take the pressure off, have fun, run somewhere beautiful and new, forget about pace. While you are consolidating you are also helping to establish the habit of running in your life. It is said to take twelve weeks of changed behaviour to create a new habit, so a three-week consolidation will get you there!

We encourage you to check in here straight after graduation, tell us how you're doing and feeling. Give us your run reports, swap ideas, ask questions and get help formulating plans and targets, knowing that at least one member of the admin team is keeping an eye out, with all the usual advice to offer. There is no need to sign up, just drop in and have your say.

★★ And check out our full GUIDE to post-C25k running:

healthunlocked.com/couchto5...

Consolidation is not compulsory, but is considered good practice for all runners, at any stage, who have increased duration and distance over the preceding weeks and is particularly appropriate for new runners, to reduce risk of burnout and injury. How many runs this takes will be very individual, but it is so much better for you if you feel strong and confident about your 5k or 30 minute runs before starting work on faster times and longer distances.

Most runners discover the importance of having better general fitness and strength than running alone can give you, which is why CBDB has produced this twelve week consolidation and strength training plan that will see you maximising your running ability in just a few weeks...

healthunlocked.com/strength...

So, over to you new graduates! Who wants to tell us how it is going/feeling? How can we help support you at this stage? Know that we've all been there, and we're HERE, with and for you!

Happy running everyone....

MummyCav xx

104 Replies
roseabi profile image
roseabiAdministrator

Happy happy birthday, Daughtercav! xxxxxxxxxxxxxxxx

Mummycav profile image
MummycavModerator in reply to roseabi

Awww, thank you roseabi xxxx

Belated Many happy returns to daughtercav. 🎉🎈🎉 and hello Mummycav

We (Mrs_First_Time_Rnr and I) will probably go for 30 mins consolidation runs on our weekday morning runs (Tue and Thu) and on Sundays increase the time a bit as we gradually head towards running down that 5k target.

V determined to get there!

As Thurs will be our first consolidation run. (Is the lingo CR1?) thinking of

Thu, Sun, Tue, Thu as 30 mins to settle down. Then CR5 will be the next time increase.

Any suggestion of time to target for that Sun run? Maybe 39mins?

I like having a plan to work towards.

Thx muchly

IannodaTruffe profile image
IannodaTruffeAdministrator in reply to First_time_runner77

Just putting my penn'orth in.......if you increase your Sunday run to 39 minutes, it will not be what we consider a consolidation run, as defined in the post above. How many runs it takes you to become fully comfortable with 30 minute runs will be individual and may not be the same for your partner, so programming an increase for next week may be jumping the gun.

Mummycav profile image
MummycavModerator in reply to First_time_runner77

Hi First_time_runner77 ...thank you for your good wishes 🥰

Although it’s always good to have a plan or a goal, at this stage, just running comfortably for 30 mins for the next few weeks should be your aim at the moment...i know, by the sounds of your post, that you can do this already, but not building on this can sometimes lead to stamina loss & before you know it, 20 mins feels hard all over again...so, increasing your runs at the moment isn’t something I’d recommend...and, like IannodaTruffe says, what’s good for one may not necessarily be good for the other and we don’t want one of you leaving the other behind as you obvs enjoy running together 😉 so, my advice, for now...is just to stick to 30 mins and then, in a few weeks you can start to build up to whatever feels achievable...keep us posted though...& happy running 🏃🏼‍♀️ 🏃‍♂️

First_time_runner77 profile image
First_time_runner77Graduate in reply to Mummycav

Thank you both. We will follow that 30mins recommendation and maybe have a look around for some different routes to take in new sights.

Mummycav profile image
MummycavModerator in reply to First_time_runner77

Sounds perfect...a new route is always good 😌...keep us posted x

Thommo23 profile image
Thommo23Graduate

Did my first consolidation run last night and found it tough. Manged the 5km in 32 mins which was quite a bit slower than my week 9 runs (28 mins). It was quite a wet and windy evening so I guess that had an impact.

My plan is to run 5k every other day for the next two weeks and will try and vary my run - although that will be a challenge in central London - but would love to hear any other ideas to make the next two weeks interesting?

Mummycav profile image
MummycavModerator in reply to Thommo23

Hi Thommo23 ...that’s excellent & yes, I’m sure the weather will have had something to do with it, sunshine tends to put a spring in your step somehow!! At the moment, I would concentrate on running for 30 minutes rather than aiming for 5k every time..if you hit 5k in those 30 mins that’s fantastic but consolidating your 30 min runs are the aim of the game here & then, when it doesn’t feel tough and your comfortable you can start working on your pace if you want to run faster or your distance if you want to run further...main thing is to keep it slow and steady so 30 mins doesn’t feel hard 😉 ...keep us posted

Ayano21 profile image
Ayano21Graduate

Hi all! (And happy birthday DaughterCav!🎉)

I have read many times on this forum that running at a conversational pace is the most beneficial to improving endurance. I was just wondering if anyone knew what the science behind this is?

Generally, I have grown up believing that the more I push myself, the better I will become. So its been really difficult to try to stop pushing myself so hard, and I think understanding the reasoning behind this would help massively!

Mummycav profile image
MummycavModerator in reply to Ayano21

Hi Ayano21 ...thank you for your lovely wishes...I’ve been so emotional over her turning 18 I think I’m getting over it a bit now though...🥺

When you run at a pace you can hold a conversation it means that you have to keep your heart rate low which, in my eyes , means you aren’t running too fast so therefore you don’t ‘burn out’ this is also known as ‘easy pace’ ...not gasping for breath and as your stamina grows then your conversational pace should naturally get quicker...hope this makes sense??

Ayano21 profile image
Ayano21Graduate in reply to Mummycav

Aah! Totally understandable to be emotional, but also how exciting to see what the new chapter brings!

Thanks for the explanation! That does make sense. I've definately had less enjoyable runs due to going too fast! I shall keep trying to slow it down and trust the process!

Running-rings profile image
Running-ringsGraduate in reply to Ayano21

I need to do the same!!🤪

Running-rings profile image
Running-ringsGraduate in reply to Mummycav

Aw yes congratulations to you Mummycav on your daughter's 18th! A big milestone for you both really! I had a 'moment' in the car this morning when I realised my two were well and truly past the baby stage (4&6 so this should have dawned on me sooner😅😅😅but the two of them went out themselves, crossed the road to the car, remembered their bags, got in and 4 year old had herself nearly strapped in...no tears, screaming, whining, etc. Phew!😢 but also..😎😎😎😎)

Mummycav profile image
MummycavModerator in reply to Running-rings

Ohhh, I’ve shed many a tear at mine growing up...the three of them have been an absolute pleasure to be around and I’ve been very lucky that I’ve been able to stay at home with them, I’ve loved every second (tears are coming again ☹️) I would go back and do it all again...when my daughter was 6 her brothers were 4 and 1...what a wonderful time it was ❤️

Running-rings profile image
Running-ringsGraduate in reply to Mummycav

Aw that's sweet. You can do all the nice parts again with grandkids without the stressy bits 😉😉 (maybe not yet 🤣)💕

Hello Mummycav and co.👋

Graduated tonight feeling happy but not really believing it! My previous run felt easier and I ran in wild wind so it felt more of an achievement than today! But, that was at the end of the weekend and I was well rested, so I'm putting the difference down to that!

I've been doing the slow jogging but I think I was pushing myself too much in week 9 to speed up to reach 4km in the 30mins (managed it just about!) I wasn't using a tracking app until W8R3. So from reading the above post I think my aim for the next few runs is to just run for 30mins with some music and forget about mapping and checking pace!

After that I'll probably follow the consolidation+strength plan! Or should I just dive straight in to it later this week?

Thank you!

Mummycav profile image
MummycavModerator

Fantastic Running-rings, I’ve just read & replied to your post!! Slow jogging is absolutely fine...the distance does not matter at this stage, what matters is just that, running for 30 minutes until it feels comfortable and then, if you want to, you can work on pace and distance etc but remember, these are your runs, no one else’s and a 50 min 5k is just as far as a 30 min 5k ...you’ve done so well...I’m super proud of you!! The consolidation and strength plan is an excellent place to start so dive straight in...keep me posted though x

Running-rings profile image
Running-ringsGraduate in reply to Mummycav

Haha ok so no escaping the strength exercises then?😅 My brother has been nudging me to add planks to my running routine since he started working out. So this is the push now to get going on it! 😂 I usually run every 2nd day and take an extra rest day midweek. I'll check out the plan and let ye know how it goes. Thanks again. 😁

Oilandwater profile image
OilandwaterGraduate

Hi there! Happy birthday to your daughter, I have 2 myself and although they are younger, the years are going so fast that I imagine their 18th to be here in a blink of an eye!

I graduated a week ago, for the entire program I’d been running outside but I actually ended up finishing on a treadmill after extending my gym warm up run. I’ve managed to squeeze in 2 X 30min consolidation runs, 1 treadmill and one outside, plus a couple of 15 min treadmill runs too.

It’s feeling quite tough at the minute, the last 10 minutes are really a mental war and my body feels heavy and tired which I never really experienced in the program. My pace is slower too so it’s not a case of going faster.

Sticking at it and looking forward to the days were I get my running legs back ♥️♥️

Running-rings profile image
Running-ringsGraduate in reply to Oilandwater

Congratulations Oilandwater on your graduation! Need to hydrate more the day before and the day of your run possibly? I definitely feel more alive when I've had enough water.

Oilandwater profile image
OilandwaterGraduate in reply to Running-rings

Thanks so much, I can guarantee that I’m not as hydrated as I should be, I always forget to drink (some days I can go all the way through till late afternoon without drinking anything if I’m busy!

Thanks for the reminder. Going to drown myself in water! X

Running-rings profile image
Running-ringsGraduate in reply to Oilandwater

I find it hard to get enough in too. I've my mask on at work so I tend not to sip at a bottle, but I know that's what I need to do really! Hope it makes a difference to you anyway!🤞

Shirley-W profile image
Shirley-WGraduate

What a lovely idea to have an ongoing support group! I'm so proud of myself for completing C25K as I approach my 60th birthday in a few weeks! I feel like I can do anything! I feel so much fitter and healthier, and have lost half a stone as a bonus!A few weeks ago I didn't think it was possible for me to run for 30 minutes as 1 minute was a struggle. I'm so pumped for the coming weeks... getting stronger, fitter and exploring new routes... Maybe even joining a park run! Whoop whoop!

😀 Xx

Mummycav profile image
MummycavModerator in reply to Shirley-W

Woo hoo!!! That’s fantastic Shirley-W ...you are living, breathing proof that C25k is one of the best decisions anyone can make...no matter where you are in life...whatever decade you’re in...there are no limits...it’s for everyone...& it can only be beneficial for both body and mind and we’re so excited that you’re willing to share that with us!!! Consolidate your running now so that you’ve got the foundations to take your running where ever you want to go!! Congratulations on graduating xx

Running-rings profile image
Running-ringsGraduate in reply to Shirley-W

Congratulations on your graduation and success with the programme. I'm delighted the support group doesn't stop at week 9 too! 😀

AdunniPW profile image
AdunniPWGraduate

I finished C25K three weeks ago but I'm finding running harder than ever! I try to do 30 minutes 2-3 times a week but it's getting harder, not easier, and I'm only at 3.5-4K. Do you have any advice?

Mummycav profile image
MummycavModerator in reply to AdunniPW

Hi AdunniPW ...firstly, congratulations on your graduation...you haven’t got a badge though?!! So I’m going to do the honours and pin a badge on tight for you...& secondly, you’re not alone with the ‘it’s getting harder’ feeling...reading your post makes me think that you’re aiming for that goal of 5k which, at this early stage on your running journey is not important...what is important is that you consolidate your running so that 30 mins feels comfortable then & only then should you be thinking about increasing your pace and distance etc...but that’s only if you want to...I think you’re trying too hard to get to that 5k too soon...don’t forget to start your runs off slow amd steady....I’ll let you into a little secret, don’t tell anyone, but...I’m on my 4th year of running and the fastest I’ve ever run 5k is 32 minutes, even then, I think that was a glitch in my watch because I’ve never done it since, I’m anywhere between 34 & 37 minutes depending on which way the winds blowing 🤣 so my advice is...don’t stress about the distance, concentrate on getting that enjoyment back into it by not pushing too hard...it works, I promise x

Thanks Mummycav , this is brilliant advice. I just came to look for support on why my 2nd week run is tiring me out... i now realise that is because i started tracking and setting goals to run faster, only 2 months into my running journey. It is a mental trick more than body.. i was running out if breath already at 10 min, while in my week 9 runs i could easily run for 32-33 minutes. Grateful for this community and all the info here. PS: happy birthday to your daughter, i has a similar teary nights a few weeks ago, when my daughter came with her first belly cramps.... oh gosh how quickly it goes. But so beautiful to see these young bright (er) than ourselves creation and so much hope. Wish you best

Mummycav profile image
MummycavModerator in reply to March2021London

Aww, thank you so much March2021London ...they are so precious aren’t they? Always, always, always cement one thing before you start another, that’s my motto...too far too soon usually doesn’t end well and that is so off putting...keep us posted how you’re doing x

Greenfingers21 profile image
Greenfingers21Graduate in reply to AdunniPW

Ah AdunniPW,

If it helps I feel exactly the same, since I graduated the consolidation runs seem sooo much harder. I’m not sure if I’ve lost my mojo a little. I’m also only just reaching 3.5k in 30 mins but I’m going to take Mummycavs advice on not concentrate on distance. I think we just need to get back to basics and revel in the fact that WOW we can run for 30 mins.

That’s definitely the mindset I’m going to take with me on tomorrow’s run.

🏃‍♀️🏃‍♀️🏃‍♀️

Mummycav profile image
MummycavModerator in reply to Greenfingers21

Absolutely 👏🏻👏🏻👏🏻

AdunniPW profile image
AdunniPWGraduate

Thank you so much for your brilliant advice. I really appreciate it although I wonder how long it's going to take before I actually enjoy running.

Mummycav profile image
MummycavModerator in reply to AdunniPW

If you take it steady, don’t burn yourself out and just enjoy your new found ability...I’m sure your love for running will return, I don’t enjoy every run I have until I’m in the shower afterwards but I am always glad I’ve been...don’t expect too much too soon, no pressure runs are the best x

Mummycav profile image
MummycavModerator in reply to AdunniPW

p.s...if you run too fast you won’t be able to take in the beautiful surroundings you’re running in 😉

Frenc profile image
FrencGraduate

Ah to be 18 again, but with what I now know! Happy Birthday minicav! 🎉🎉🎉

Mummycav profile image
MummycavModerator in reply to Frenc

Thankyou Frenc

Hello consolidation club.

I'll be taking my first consolidation run on Monday. I'm so pleased that I finished before Michael Johnson dropped off the app. Now I'm going to find a way of timing my own runs like an independent big girl.

My main challenge now is going to be fitting my runs in around the other activities I love. Cycling won't be a problem unless I've done a big exhausting ride and need a proper rest.

Another activity I really love is Jazzercise which is high impact dance aerobics. During C25K I switched to doing a low impact version (which is just not as fun) or high impact only once, instead of twice a week.

So my plan is to carry on running 30mins at least twice a week. Carry on with my high impact Jazzercise once a week and when I'm more conditioned to running in a few months, experiment with adding in another high impact session.

I'm really looking forward to running in new places now we don't have to stay at home. One of the things that appealed to me about running is the idea that I can easily pack my trainers and run wherever I happen to be. So that will definitely be happening.

Onwards!

Running-rings profile image
Running-ringsGraduate in reply to DylanTheRabbit

Sounds good, keeping your exercise fun! I was going to a dance class before covid but it won't be back for a while yet as it's mostly dancing in pairs (jiving, waltzing, etc!) Looking forward to going back to it but the running has really kept my legs in shape (and better!) so the class will be fitting in with running😁💃🏃‍♀️

DylanTheRabbit profile image
DylanTheRabbitGraduate in reply to Running-rings

Yes, it's much easier to stay active when it's fun. Loud music, jumping and grooving in a group class works for me 😁

Mummycav profile image
MummycavModerator in reply to DylanTheRabbit

Jazzercise?? I love the sound of that!! Ohhh, packing your trainers and running wherever?!! Sounds like my kind of thing....I need to find some new routes, I think I’ve exhausted my little town...now that the weather’s picking up a bit and the restrictions are lifting who knows where we’ll go?!!

DylanTheRabbit profile image
DylanTheRabbitGraduate in reply to Mummycav

Fingers crossed for a good summer🤞🏼

Also happy birthday to daughtercav. I'm child free but my niece recently turned 18 which is a little shocking. She's more mature than I'll ever be. I'm bracing myself to console my sister when she flies off to uni.

Mummycav profile image
MummycavModerator in reply to DylanTheRabbit

Thank you DylanTheRabbit...thank goodness my daughter doesn’t seem interested in Uni, I think she’s had her fill of education for now...she says she wants a job and a year off so that she can decide what she wants to do...think you’d have to come and console me if that happened too D!!

Does anyone else do morning runs, and if so do you eat anything first?I tend to get up have some water or orange squash and stretch then run.

Wondering if that is best. Thank you for sharing your thoughts.

LolaBobs profile image
LolaBobsGraduate in reply to First_time_runner77

I am the same, I don’t normally eat until lunchtime so any morning run is without food and it works well for me. I feel light and have more energy. I just need to remember to drink enough beforehand if I go out first thing. My work mate feels sick if she doesn’t eat before she goes out so I think do what works for you, we are all different ☺️

Running-rings profile image
Running-ringsGraduate in reply to LolaBobs

Haha yep I'm like your work mate. I feel starving in the morning so always have breakfast first thing. I usually run an hour or two after breakfast at weekends, but a good 2 hours after dinner midweek.

I have breakfast first, but I take a while to warm up to the day. I will be running this morning, but currently sitting in bed drinking coffee. I'm not really an early bird. If you feel good on an empty stomach, then that's the way to go. It must feel good to achieve something before breakfast and catch the dawn. I need to try it sometime.

Mummycav profile image
MummycavModerator in reply to First_time_runner77

Nope..I run after the school run(!) but on an empty tank...I’ve heard a bowl of rice crispies can be beneficial though 😉

Mummycav profile image
MummycavModerator in reply to First_time_runner77

And sometimes I run on Prosecco

Just stretching after my run. No Mrs_First_Time_Rnr today ☹️ As she is resting up after Covid jab yest.

Respect to all you that regularly run solo. I missed my running buddy today. Tried to keep it slow but ended up faster than normal and a stitch by the time i got to 30mins. Need to drink more I think.

On the positive side I did do 4km in the 40mins for the first time ever. 🏃‍♂️

I'm excited about getting my first jab on Tuesday! Hoping I don't have to pause training for more than a day..but if I have to I will just be so glad to have been vaccinated!

Mummycav profile image
MummycavModerator in reply to Running-rings

I had my first jab about 3 weeks ago & I didn’t have any side effects whatsoever, infact, I think I ran that same evening x

Running-rings profile image
Running-ringsGraduate in reply to Mummycav

That's great! My husband had some side effects..but could have been man flu to get out of making lunches 😉😅

Mummycav profile image
MummycavModerator in reply to First_time_runner77

Hope your running buddy is feeling better today First_time_runner77 ?? I run solo all the time & I can’t imagine running with someone, funny how we’re all so different?!! Well done on your 4k, def more water though...I used to get a stitch, mostly when I went out too soon after eating, I just used to jab my ribs 🤣 not sure that’s the correct treatment!!

First_time_runner77 profile image
First_time_runner77Graduate in reply to Mummycav

Yes. Pleased to say had a successful consolidation run this morning along with Mrs_First_Time_Rnr. Back to feeling herself again.

No stitch this time. 🙂 and managed to not go too fast.

First week of CRs done 👍🏻

Treated myself to a running top and shorts now the weather is warming up.

It’s a beautiful day out down here in Hertfordshire. ☀️

Here in the East Anglian Fens too! I enjoy running solo, but have to talk out loud to myself to check my pace. I don't think anyone has caught me at it yet 😳

Running-rings profile image
Running-ringsGraduate in reply to DylanTheRabbit

😂😂😂 I do that too (when the coast is clear!)

Typo. I meant 4km in the 30 mins.

Got my first consolidation run in the bag. It somehow felt like a bigger deal than my graduation run. I guess that's because it's something new whereas my graduation run was a repeat of the last two.

I did my usual route so that I wouldn't feel too adrift wondering about the time.

The bad- discovered just before I left that my phone screen is coming unglued and starting to fall out, had to run around in circles waiting for a dog walker to vacate the path, I wore too much and did half the run with clothes tucked into my waistband, my shoelaces came undone.

The good- tried out an interval timing app and it worked really well, the smell of warm wet earth and the bean field, sun out, birds singing, the beautiful subtle colours of flowering grasses. I enjoyed the feeling of running with really warm legs it was like my hip flexors had been oiled.

I've got a running belt on the way so I can jettison my leggings for the summer.

Running-rings profile image
Running-ringsGraduate in reply to DylanTheRabbit

I did my first consolidation run yesterday. Left the apps and maps off, just set the timer and hit play on Spotify! Really enjoyed the 30mins not wondering about my pace or what distance I should be trying to reach in the 30 mins, which was my downfall in week 9, forgetting that conversational pace is optimal. My 6 year old joined in with the first Strength and Flex today so I'm hoping he will do that with me going forward!😄

Belated happy birthday to daughtercav.

New graduate, with the shiny new shoes to treat myself.

I have tried a few runs, the last being on the treadmill (to try out said new shoes) and was able to run the full 30 mins comfortably. The previous one I tapped out at 28 mins, so think I need to get a few more comfortable runs under my belt before progressing further.

Have been eyeing up JuJus Magic Plan, and Nike app, for follow up in a few weeks.

My warmest congratulations to fellow recent graduates. Well done on the achievement to getting this far.

I'm sorry Mummycav, I tagged you earlier and can't edit it, so it looks like I'm signing off as you 😓😜Adding imposter to my list of achievements this year 🙄

Mummycav

Mummycav profile image
MummycavModerator in reply to BuilderBoysMum

Sounds like a plan MummyCav, err I mean BuilderBoysMum 🤣🤣👏🏻👏🏻 ...I need some new shoes so I’ll swap if you want??!!! Lol...happy new shoes to you xx

Thank you for your kind wishes, she had a lovely birthday..my little girl is all grown up (well, in age anyway ☹️😊😉)

DylanTheRabbit profile image
DylanTheRabbitGraduate in reply to BuilderBoysMum

I missed your graduation BuilderBoysMum. Congratulations 🎉

BuilderBoysMum profile image
BuilderBoysMumGraduate in reply to DylanTheRabbit

Thank you

Laralou2 profile image
Laralou2Graduate

Morning Mummycav

A very belated happy birthday to your daughter!! A real milestone, I hope you all had a fabulous time celebrating 🥳

This is such an amazing idea having a couch25k Consolation Club!! I graduated on Friday and if I’m honest despite my excitement and happiness at completing couch25k I also felt somewhat lost!! Thoughts of what now etc. were in my mind.

Finding this brilliant club and fantastic messages of support and advice from the administrators and other graduates has encouraged me to continue and to formulate a plan.

I’ve just finished my 1st run of my consolidation runs, 4.23km in 30 minutes. I was hoping for 5km but I’m still happy with that, considering I thought running for 90 seconds was hard 9 weeks ago!!! I repeated the final run of week 9 as I really enjoy listening to Jo Whiley and her motivational words.

I really enjoy reading other people’s journeys as it really helps spur me on and keeps me motivated.

Thank you again for setting up this club and lots of fun and luck in everyone’s journey.🤗x

Mummycav profile image
MummycavModerator in reply to Laralou2

Fantastic Laralou2 ...we know how that feeling of ‘lost’ goes and that’s why we set up this consolidation group...while it’s great to have a coach with you through the programme, you can easily feel a bit lost when you get to the end...even repeating week 9 just doesn’t feel the same...not really...it’s like your journey has kind of ended..but we know it hasn’t dont we??? That’s why we’re here, to pick up where they left off...they’ve seen you through the hard bit & you’ve worked so hard to get to the end, the last thing we want is for you to give up because you don’t feel there’s anyone beside you because THERE IS!!! We are all cheering you on with every run...we want to hear all about it...& we want to help you if you find anything at all a struggle..

Thank you for your kind wishes, we had a lovely week of celebrating with various friends and family...xx

Laralou2 profile image
Laralou2Graduate

Thank you!! You’ve captured it in a nutshell how I feel!!! You’re absolutely right about repeating run 9, it doesn’t feel the same!!

I will continue running and reading all the support and advice in this consolidation club, knowing you’re all with me on my runs

So pleased to hear you had a lovely week celebrating.x🤗

Wavy-chick28 profile image
Wavy-chick28Graduate

Finished last Friday C25K whoop!! I am currently running walking 100 miles in May for our local Hospice so luckily still have the motivation to run without the app and just music. It’s been a great challenge !

Mummycav profile image
MummycavModerator in reply to Wavy-chick28

Fantastic Wavy-chick28 ...what a great achievement that will be...& a very special one too...you’ll have to let us know how it’s going 😉

This week I ran in a different place, a bit more up and down so harder to control my effort. I possibly won't go there all that often, but I guess it's good practice.

I also did my first pre breakfast run this morning. I got inspired by First_time_runner77 and I'm pleased to report it didn't hurt and it felt good achieving something during the period I'd normally be lolling about it bed. Also my partner got up and made me my second coffee while I was having a stretch so - win, win, win!

Running-rings profile image
Running-ringsGraduate in reply to DylanTheRabbit

Nice! ☕☕😁

Awwww DylanTheRabbit i’m pleased to read that.

I'm afraid I haven't been inspired to do it again, but at least now I know it's an option 😊

Mummycav profile image
MummycavModerator in reply to DylanTheRabbit

I like your style DylanTheRabbit 👏🏻😉

Jwak profile image
JwakGraduate

I graduated a couple of weeks ago and this morning I have just completed my 6th consolidation run of 30 mins. In that time I am managing to run just over 4K. I am now paying much more attention to my heart rate whilst running, In my 3rd consolidation run I pushed myself and whilst my splits were personal bests, my heart was working too hard, so I have slowed down. This feels better and my heart rate, is in a better place. My last run was hard and I struggled, but today I felt great, I guess this is just the ups and downs of learning to run at a sensible pace, whilst my body gets used to me running for 30 mins, 3 times a week. My ultimate goal is to be running 5k, 3 times a week, but I want to feel good and be healthy whilst doing it.

DylanTheRabbit profile image
DylanTheRabbitGraduate in reply to Jwak

It takes some patience to keep the effort right, doesn't it?

Mummycav profile image
MummycavModerator in reply to DylanTheRabbit

It does, but starting your run slowly is so important, you can always speed up a bit if you want but maintaining a steady pace is just the ticket 😉

Took a few days off with the vaccine but feeling great now. Completed Consolidation+Strength&Flex week 1 today at the park that I will hopefully 🤞 be going to for park runs when they start back! Enjoyed soaking up the nature and a change from my local routes. Nice view from below a canopy!

Mummycav profile image
MummycavModerator in reply to Running-rings

Glad you’re feeling good Running-rings ...ooo, parkrun, never my favourite but I think I’ll be taking part in the ‘come back’ seeing as I live less than 100 yds from our parkrun!!! I’m quite looking forward to it, never thought I’d say that being a loner!!!

Running-rings profile image
Running-ringsGraduate in reply to Mummycav

I hope a loner is a running term for preferring to run alone..you've certainly lots of friends on here Mummycav! I'm a little apprehensive about the social aspect of a parkrun, but I need to face my fears and just go make some running friends or acquaintances locally!😬...Hopefully ➡️😁

Mummycav profile image
MummycavModerator in reply to Running-rings

Oh, bless you..yes, it’s a term, in my case, for running alone...I truly feel like I have many friends on here..how good would it be for us to all run together??? I love my VRB’s on here xx

Running-rings profile image
Running-ringsGraduate in reply to Mummycav

Ah good!!!😁😁😁 so far I've run alone- with the concentration it takes to keep going I don't think I could actually have a conversation (although I think I am running at a conversational pace😄) The parkrun would certainly test that out!😅 My sister-in-law does a parkrun near her so I'm gonna have a go with her too and that would definitely be a case of talk talk talk breathe talk talk talk 🤐🤪

Mummycav profile image
MummycavModerator in reply to Running-rings

Bet you’ll love that x

DylanTheRabbit profile image
DylanTheRabbitGraduate in reply to Running-rings

Lovely photo 🌿

I ran somewhere new!

On Thursday evening I dropped my partner off at table tennis and ran round Wicken Fen. It's a beautiful spot but not busy on a wet and windy evening.

It felt a little sacrilegious to have my headphones on, but the style I wear let plenty of sound through so I could still hear birds that don't frequent my local mud tracks.

Hi Mummycav, just checking in. consolidation runs of 30mins completed x6 and one (sun) of 32mins completed. - I accidentally put my old trainers on and when Mrs_First_Time_Rnr spotted that I headed back part way through the warm up walk to switch into running trainers. That meant we started the run nearer to home than normal. Just running to our usual finish place meant we semi-accidentally ended up on 32mins instead of the usual 30mins.

I feel ready to run for longer than 30mins. So my thinking on coming Sun (which will be run 10 since graduation) to increase the time from the usual 30mins. Should I play it by feel, or set a time to target? And if so what time target is recommended?

I’m trying to follow the recommendations of doing this whole running thing sensibly.

Thanks for any advice and tips.

Well done First time runners! Nice to feel ready to go further. Checking in here too..I've 7 runs complete since graduation. One amazing day last week, I felt I had loads of energy. This was followed by a horrendously hard run because I was bloated after eating something (can't remember what!) even after waiting 2 hours after eating to run. The playlist i had was maybe too downbeat and slow, I usually run to upbeat songs. Felt I was running under water (hmm..I might have been dehydrated too).. then my latest run was pretty good. I finished on a high- who knew Missy Elliott's Get your Freak On would make me feel like running faster!😂 I kept with the beat of the music which was faster than my usual jog and took eeensy baby steps, barely off the ground. I was wondering after if maybe I lift my feet off the ground too high usually. At the same tome I don't want to oberthink it! Anyway that's my update! Sorry to hijack your post First time runner! Wasn't meant to be so long😅

depechegirl profile image
depechegirlGraduate

I like many other posts I have read, am struggling massively! I graduated 2 weeks ago and feel like I have gone backwards ever since. Every run has been hard, only managed 22 minutes yesterday and I feel its starting to impact negatively on me mentally too ie "I can't do this, why am I bothering" kind of thoughts! I am hugely proud of myself for completing the programme, but must say the battle feels like its just started after completion. I was loving running for 20 minutes, but the 30 minutes is just SO hard for me. I have so many aches and pains (hormonal I think) and just going for the run is an effort. The first "toxic" 10 is still impacting negatively on my run, I then enjoy the next 10 and the third 10 is awful!! I remember coming home and feeling amazing after running for 10 minutes, 15, 20 minutes but since then it doesn't quite feel the same way.... welcome any advice 🙂

Mummycav profile image
MummycavModerator in reply to depechegirl

Hi depechegirl ...ohhh, you are NOT alone...you’re not the first and you certainly won’t be the last to feel like this and this is exactly the reasoning behind us setting up our consolidation club...it’s so easy to feel a bit lost once you get to the end of the programme and that can have a massive effect on the way your running feels. Reaching week 9 and graduating feelings like, & indeed it is, a massive triumph but then bump, down you come with nowhere to go...and that’s where we can help...Lots of your feelings are brought on by the fact that you have nothing to aim for, you’ve finished the programme, but that’s not the end..this feeing of completing the programme can also make us feel invincible and we just automatically expect that running for 30 mins non-stop will be easy...and then, when it’s not, it feels so disheartening, trust me, I’ve been there...starting your runs slow is the key here..you can even slow down some more & it’s often a case of ‘mind over matter’ ..you’re telling yourself one thing and those pesky gremlins in your head are telling you another. Take it steady, there’s no rush, you’ve run 30 minutes before, you’ve got a badge to prove it and you can do it again..other things can factor into your run too...what kind of day did you have before? Did you get enough sleep? Did you drink enough water? Have you stretched? Do you feel ok?? Lots of things can factor in how a run feels...when you’re out next doing another consolidation run, slow down, get some good music in your ears....let us know how it goes, we’re all here cheering you on 🥳😉👏🏻👏🏻👏🏻

Have a click on this link too...this will help xx

healthunlocked.com/couchto5...

roseabi profile image
roseabiAdministrator in reply to depechegirl

Hi! How are you getting on? Please do come over and join us at the June Club post healthunlocked.com/couchto5...

Thank you for the warm welcome. I have completed C25K this morning and feel super proud, exited and thrilled!I have printed out the consolidation programme and it's up in my kitchen. I will be starting that on Sunday. I would like to be a part of this group for support and accountability. Excited for the new chapter 👍😁

Mummycav profile image
MummycavModerator in reply to Back2exercise

Yay!! Well done you!! Fridge sticking is a good idea 💡 We are very happy to have you in our consolidation club and look forward to watching your running journey go from strength to strength 👏🏻👏🏻

roseabi profile image
roseabiAdministrator in reply to Back2exercise

Hi there! Feel free to join us over at the June Club: healthunlocked.com/couchto5...

KJB72 profile image
KJB72Graduate

I graduated last Sunday with my daughter. Consolidation for us both includes running alone, as shift patterns are proving to be a pain. OMG it’s so weird after doing C25K together. Run 1 (Thurs) = couldn’t run where I wanted to (long story). I know I wasn’t as slow as I should be. Tried to slow right down. Managed 15mins. Not brilliant but I was pleased just to have run alone for the first time ever 👍

Run 2 (today) = rewatched slow jogging video, planned my route, decided to run for 20mins. Completed 21mins and really enjoyed it. 🙌

What next? I’m thinking I’ll go for 25mins next time and then 30mins. Just to prove to myself I can do this alone 💪🏃‍♀️

DylanTheRabbit profile image
DylanTheRabbitGraduate in reply to KJB72

I've been running alone the whole time and often thought that having someone to chat to would help me regulate my effort.

Starting to run alone after graduating must be like relearning how to run!

Anyway you know what you are capable of so I'm sure you'll get back into the groove.

I've just been carrying on with 30mins since graduating.

Good luck.

KJB72 profile image
KJB72Graduate in reply to DylanTheRabbit

Thank you! Can’t wait to find my groove - know I can do this 😀

roseabi profile image
roseabiAdministrator in reply to KJB72

Hi! Do join us over at the new club: healthunlocked.com/couchto5...

After 9 consolidation runs I tried the stepping stone podcast this evening. Found it great to have Laura talking to me again and the right music setting a good pace instead of my playlist playing havoc with my pace! It's my best run since graduation so I think I'll listen to stepping stones for a week or 2 and then try out the other 2 podcasts.

Also..its the last day of May..what happens to the consolidation club now?

Thanks for running it Mummycav and for all your support 😘

Mummycav profile image
MummycavModerator in reply to Running-rings

Well done Running-rings ...I love the stepping stones podcasts, great to have a plan like that...consolidation club starts again with a new host and next month it’s roseabi ...you’re very welcome too, the support is why I’m still here so I know how important it is xx good luck xx

Running-rings profile image
Running-ringsGraduate in reply to Mummycav

Ah great, thanks. Good to know we can jump into the next month's club! Seriously though, thank you so much for taking the time to get to know us all and giving such good advice and encouragement. 💕

Mummycav profile image
MummycavModerator in reply to Running-rings

It’s my pleasure xx

roseabi profile image
roseabiAdministrator in reply to Mummycav

Hi there! Here's a link to the new Club: healthunlocked.com/couchto5...

xxx

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