This morning I went out to do the first consolidation run. Really nice weather, 8 deg and sunny with blue blue sky. I noticed my shins, knee and foot had a funny feeling but nothing to stop me running.
Temporary traffic lights slowed the usual fast cars, trucks, buses and lorries which was better but meant at times I was jogging beside the same car for a while. Why that was embarrassing I don't know but it was ☺.
I passed the marker stone in the photo above which I've nicknamed the friendly stone (it's just before my half way bell sounds) as I love seeing it. The half alive tree might be a metaphor for how I was feeling in the run. I think I thought it would be easier to do this run as it's now the 4th 30 min run. I guess I will still have to push myself for a wee while yet!
Have a great day all!
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tmbtrain
Graduate
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Well done on your 4th 30 min run! It looks like a lovely route from your photos and I love the friendly stone! You are doing so well. I will be doing W7R3 tomorrow so am a little way behind you but pushing on. We can do this! 🏃♀️🏃♀️🏃♀️
Thanks Pigpog, the run I've been doing is along a 50mph road so if I turned the camera the other direction its full of fast moving traffic usually! You're getting very close to the end too brilliant stuff! Enjoy your run tomorrow, you are so right, we can do this 😊
Well done! And don’t worry if it didn’t feel any easier, you need to do consolidation runs for a reason - you definitely won’t be able to do 30 minutes at ease for a while 😂 but you got out there and did it and that’s the most important thing!
Thanks! Yes you are right. I think my graduation badge must've went to my head lol, and I somehow imagined it would be less 'work' to run it 😂 I'm definitely sticking with the consolidation program for now. No giving up now!
Well done you! 8 degrees and sunny are you sure you are in Scotland. I think we will be building an ark any day soon down south as it’s been cold and wet for days . However getting used to a rainwater shower in the mornings!
I know how you feel about running by cars I wonder what they are thinking 🥴 I always choose a quieter route but because of the weather I haven’t been on my usual routes as too muddy, come on summer where are you 🌤
Thanks Wavy-chick, sorry to hear the weather is cold and wet where you are, hopefully it'll pass soon, summer cant be far away! It does help motivation going out when its not so cold. Most of the cars on my route are usually going too fast to even clock me so I'm thinking about changing the way I go. I'm a bit nervous to go running in the other direction from home as it has hills and I'm still worried about completing the 30mins. I kept my training wheels on and listened to w9 on the app again, I like hearing the 5 minute counts!
I must say this forum is difficult to navigate!! Yes I’m still avoiding hills, been doing some reading that perhaps should have done before starting this epic journey and found some exercises for knee strength that will help with that tired leg feeling as like you it’s still feeling pretty hard work doing the 30 minutes but we are doing it well done us 🥳
Are you doing the strength and flex bits of the consolidation programme? I'm planning to but not got around to checking it out properly yet. We are still going and must be getting stronger every time 💪🙂
I actually read what would have been useful at the start! If you click on your hub at the top of the page then the C25k then there is a big blue square that says ‘How to run couch to 5k 🤣 there is so much useful information by Iannodatruffe and lots of useful links, about breathing, hydration and the strength training plus all these specific knee exercises. I do yoga everyday so I think I will continue that plus the knee stuff 🤞🏼 We will get there. I feel I have learnt so much just reading this!
Take care not to push yourself too hard on these consolidation runs. The idea is to just get used to running for 30 minutes, at an easy conversational pace. Maybe speed up for the last 5 minutes. If you’re finding it hard, consider slowing down. You will still be increasing your stamina but at less risk of injury.
Exactly! I made that mistake and it just wasn’t fun just pushing myself hard every run. I woke up one morning and didn’t want to run. After a few consolidation runs I decided to gradually increase the time spent running (slowly) on one of my runs. I loved those runs. I got to 60 minutes and wasn’t even out of breath.
This is the way 👍, so many people on here have said it too. I think it's because I've been increasing every week for 9 weeks that I still expect to keep doing that. I can't imagine doing 60 mins and not being out of breath!
Then you’re probably running too fast! I think the first time I got to 60 minutes running, I didn’t even get to 6K. That’s the kind of pace it was. It didn’t matter. I also used to do a short, fast run to work on pace. 2 or 3K. Only for one of my weekly runs did I go out and run for 30 minutes - and for me that was 4K or thereabouts.
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Consolidation run #1
Consolidation Run 1 🌬
Consolidation Run 1
First consolidation run
Consolidation run week 1 run 1 
