1st post-graduation run!: Went out this morning... - Couch to 5K

Couch to 5K

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1st post-graduation run!

CressidaB profile image
CressidaBGraduate

Went out this morning. It went well after the first fidgety 10mins. Felt more confident and a bit more free. I enjoyed it. I am doing 30min consolidation runs now. I am following Laura's week 9 podcast which I think I will stick to for a while. I know where I am with that. I have this lurking fear that I will not keep this up though.

49 Replies
Mrsrun profile image
MrsrunGraduate

It must be a lovely feeling to know you have done it and now you are a real runner. What is Laura's nine week podcast? or is it following the normal week nine? Sorry if that sounds dim!

CressidaB profile image
CressidaBGraduate in reply to Mrsrun

Hi Mrsrun, yes it is the normal week 9 podcast. Do you run with those in your ears? 😊

CressidaB profile image
CressidaBGraduate in reply to CressidaB

It's from the NHS website, not the app.

Mrsrun profile image
MrsrunGraduate in reply to CressidaB

Yes , I have the couch25k app on my phone . I thought there may have been a post couch25k app. Mind today I tired to listen to a Dan Snow podcast at the same time as Laura but Laura disappeared and Dan kept going.

CressidaB profile image
CressidaBGraduate in reply to Mrsrun

I don't think so, but I have yet to get to grips with this post-graduation world of running. There is a consolidation club for new graduates on HealthUnlocked which I will have a look at as I am sure that will be helpful. I saw on your post this morning about how hot you get when running. I sympathise as I also get really hot. I am a hot person anyway. My sister always says that if I say it's nice outside she takes that to mean it's freezing! Happy running 😊

Frizzbomb67 profile image
Frizzbomb67Graduate in reply to CressidaB

There are 3 follow up podcasts: Stepping Stone, Speed and Stamina. They are quite tough so you may want to listen to them before going out and trying them. The music is a bit inane too. I used them after finishing the C25K program and found them useful during consolidation. It’s nice to have Laura back too 😊

Post-Op-Jogger profile image
Post-Op-JoggerGraduate in reply to CressidaB

The consolidation club has a 12-week plan which alternates parts of the stretch and strength with 30 mins running. It seems to recommend waiting several weeks before attempting the c25k+ podcasts.

CressidaB profile image
CressidaBGraduate in reply to Post-Op-Jogger

Thanks, that sounds good. I still haven't got to grips with the consolidation club. Must do that. Is that what you're doing?

Post-Op-Jogger profile image
Post-Op-JoggerGraduate in reply to CressidaB

Sorry for the delay. I've been in Bristol with my daughter looking at the university and generally checking it out. Very hilly. Fell into bed exhausted every night but did manage 2 runs. In answer tonyour question, I am kind-of doing the consolidation plan. I'm planning on doing the runs until October then starting with the strength and flex etc. Only because I am post op and my team won't clear me for core-stremgthening work until October.

CressidaB profile image
CressidaBGraduate in reply to Post-Op-Jogger

Sounds like a good plan. Bet the medics are well pleased with you! I am worried about myself as I can feel I am going off the boil more and more since graduation. I have done one run this week and had no intention of running today except just reading this forum has motivated me to go for it. So I will run after posting this. One day at a time! Feel like I'm hanging on by my fingernails. I've just come back from the West country too. Take care 😊

Post-Op-Jogger profile image
Post-Op-JoggerGraduate in reply to CressidaB

I've only done one run this week too! I will do one tomorrow now ... you've inspired me. We can do this! We managed the hard bit ... getting started. It would be a shame to let it go now. (I'm still ultra slow)

CressidaB profile image
CressidaBGraduate in reply to Post-Op-Jogger

You are so right. We have achieved so much. Let's hang in there and inspire each other! I'm really gonna try to carry on. I had a run this morning and it felt good. I'm still dead slow too 😬 but we're building our fitness all the time. Good luck for tomorrow 👍

Great idea. Well done.

CressidaB profile image
CressidaBGraduate in reply to BaddieThePirate

Thanks Baddie 😊

Frizzbomb67 profile image
Frizzbomb67Graduate

Well done for getting out. I found the consolidation runs were a bit of a no mans land and my motivation waned. It helps to set a target that you can work towards to keep you motivated. I signed up to run a 5k for charity a few weeks after I graduated so I had to push on to 5k because people had sponsored me. There are plenty of virtual charity runs about if you don’t feel up to a ‘real’ race yet. End to End are also doing a 5k world record attempt in September if you fancy being part of a world record attempt for the most people running a 5k. It’s virtual. You could also sign up for a distance challenge with End to End, Conqueror or This Girl Runs. How about running the English Channel at your own pace and in your own time for a t-shirt and/ or a medal. I ran Hadrians Wall (virtually) last Summer. This Girl Runs has a nice burgundy t shirt for September and has a supportive Facebook group. Whatever works for you but add a bit of external motivation until your internal motivation clicks in. And make sure you join the Consolidation Club on this site too as runners at the same point can encourage each other. It does get easier and more enjoyable so stick with it 🏃‍♀️

CressidaB profile image
CressidaBGraduate in reply to Frizzbomb67

Thanks so much Frizzbomb, sounds like some great ideas for keeping my motivation going. Much appreciated.

How about local park run? Well done for completing though

CressidaB profile image
CressidaBGraduate in reply to Sheepscheeks

Thanks very much Sheepscheeks! I need to feel a bit braver to do a park run I think, but would like to at some stage. Do they run all year round? 😊🐑

Nice shiny graduate badge next to your name I notice 😁🏃🏼‍♀️⚡️

CressidaB profile image
CressidaBGraduate in reply to BaddieThePirate

Is there, I hadn't noticed! Thanks 😊

CressidaB profile image
CressidaBGraduate

Oh, do you mean the word 'graduate' - yes, I couldn't be more thrilled with that! 😊

Instructor57 profile image
Instructor57Moderator

What a nice new shiny graduate badge 😎Do pay a visit to the consolidation club ,

healthunlocked.com/couchto5...

and maybe have a nosey around our bridge to 10k forum for future reference 😁

healthunlocked.com/bridgeto10k

CressidaB profile image
CressidaBGraduate in reply to Instructor57

Thanks Instructor57, I will.

Oldgirlruns profile image
OldgirlrunsGraduate

Glad you enjoyed your first consolidation run CressidaB! It’s a great feeling isn’t it! After you’ve done a couple of weeks of 30 minute runs you might find that you’re more confident about leaving Laura behind and launching out on your own; that’s what happened to me - I wondered what on earth I would do without the structure of C25k but it sort of resolved itself. You can start to think of what to do next - longer runs, faster or a mixture. Think about joining us over on the Bridge to 10k site, you’ll get loads of ideas there! Happy running!

CressidaB profile image
CressidaBGraduate in reply to Oldgirlruns

Thanks so much Oldgirlruns. Very interesting post. And I will definitely think about joining you all on bridge to 10k. Happy running! 😁

Don’t say that! You’ll definitely smash it you already are! Keep going! 💫💫💫

CressidaB profile image
CressidaBGraduate in reply to MaCherie112

Thanks so much MaCherie👍🏿

Where can I find Laura’s post week 9 podcast please?

Frizzbomb67 profile image
Frizzbomb67Graduate in reply to Cto5

All the C25K and follow up podcasts can be found at whatever podcast platform you use. Just type in NHS in the search box and they will come up

Cto5 profile image
Cto5 in reply to Frizzbomb67

Thanks for the speedy response 😀

CressidaB profile image
CressidaBGraduate in reply to Frizzbomb67

Thanks Frizzbomb

Well done CressidaB. I personally felt like my first post graduation run was more of an event than my final C25K run.

I couldn't wait to drop the app and started using an interval timer app to time my warm up, give me a halfway bell etc.

Yes, it's a good idea to check in with the consolidation club. It's good to keep in mind that this is the part of your running journey where you need to apply a little self discipline while you get the habit engrained. It sounds like you're doing that.

Then there's the bridge to 10k group, which is very welcoming, even if you aren't dead set on a 10k run.

I'm really enjoying the relative lack of structure, but if you want a follow up app or program to follow. I'm sure lots of people will give you ideas if you ask.

Happy running 🏃🤸🏃

CressidaB profile image
CressidaBGraduate in reply to DylanTheRabbit

That's really helpful, thanks so much 😊👍

Itsamiracle profile image
ItsamiracleGraduate

I know exactly what you mean. I am also doing the consolation runs but am not sure I will carry on. I think my problem is I need to run/jog a bit slower but then think I will not achieve a good time for the 5k if I eventually get there! Good luck.

CressidaB profile image
CressidaBGraduate in reply to Itsamiracle

Thanks Itsamiracle. Good luck to you too 😊

Chesterlove profile image
ChesterloveGraduate

Ooh, don’t say that. You will keep it up. It’s liberating when you progress a bit and start to feel a freedom to choose what runs you’ll do and when. In time, play with distance or time to mix it up a bit. Enjoy 😊

CressidaB profile image
CressidaBGraduate in reply to Chesterlove

Thanks for that Chesterlove, I am taking note of advice and suggestions. I do so want to carry on. 😊

EggRunner profile image
EggRunnerGraduate

I don’t think you’re alone CressidaB, I still run following the week 9 c25k instructions of Michael Johnson, even though I graduated a couple of months ago. Not sure I can do it without his encouragement 🤣 and don’t feel ready to move forward to greater distances or speeds. Enjoy what you have achieved so far, it’s amazing!

CressidaB profile image
CressidaBGraduate in reply to EggRunner

Thank you and enjoy what you have achieved too. We can do whatever feels right 😊

JetsNanna profile image
JetsNannaGraduate

Well done on graduating C25K - what a shame it would be to have put in all that work and then to stop running. I really hope that you keep at it.

I can relate on some level though. I know beyond a shadow of a doubt that if I have more than two or three rest days I will struggle to start again. I thrive on routine and interrupting that routine will mean me procrastinating and finally giving up.

The reason I say this is that it may work for you to set days of the week that are running days and, as far as normal life permits, just stick with those days and don’t waver. Once it’s a fixed routine you’ll go out running out of habit and you won’t talk yourself out of going out.

You could ask try, post consolidation, to mix up the duration and routes that you run so that boredom doesn’t set in.

I hope you keep running. I know how good it has been for me and I love the fact that this forum can always be relied upon for encouragement and support.

Again, congratulations on your graduation 👏🏼👏🏼👏🏼😊

CressidaB profile image
CressidaBGraduate in reply to JetsNanna

Thank you so much JetsNanna 😊 Yes, I am worried that if I don't keep it up religiously that I will easily go off the boil and lose motivation. I know I am a bit prone to doing that with other things. But time will tell I suppose. If I really want it then I will carry on I guess. Thanks again. Happy running!

JetsNanna profile image
JetsNannaGraduate in reply to CressidaB

I talk about my running a lot - I have done since starting C25K. My thought process was this: the more people that I tell, the more mugged off I’ll be if I give up 😂 It’s worked so far 😉

CressidaB profile image
CressidaBGraduate in reply to JetsNanna

😂 nice one!

Kirst13 profile image
Kirst13Graduate

Congratulations on graduating! After a couple of consolidation runs using week 9, I found great delight in trying different types of music and even spoken word podcasts, but I do still go back to Laura from time to time. I also keep to the c25k routine of 3 runs a week and think I need that to stop me slipping back to the couch, but I don't worry if they are shorter runs on busy days, as long as I keep the routine.

CressidaB profile image
CressidaBGraduate in reply to Kirst13

Thank you. Yes, that sounds like a nice routine which I think I will also try to keep to. Thanks for sharing. Hope all carry's on well for you. 😊

Wavy-chick28 profile image
Wavy-chick28Graduate

No no no don’t say you will give up! A few weeks of running three times a week no matter time or distance you will be addicted. I couldn’t run this morning as taking hubby to work at 6:30 then at my desk 10 mins later so annoying!!! Thinking I might go in an hours time at 5:30 pm because I’m getting withdrawal symptoms and have to be on the early shift again tomorrow, work is such a pain. I love to listen to a podcast now and set myself a distance or time and use Strava to track my pace and distance honestly addictive no giving up please @CressidaB

CressidaB profile image
CressidaBGraduate in reply to Wavy-chick28

Thanks for the encouragement Wavy-chick 😊

You did well to go out again so soon. It took me 5 days. I was exhausted between running, working late and picking my 18 year old up in the early hours 3 days in a row (Post-exam result partying).

Let's keep each other motivated. I don't want to slack off after getting this far!

CressidaB profile image
CressidaBGraduate in reply to Post-Op-Jogger

Well you've motivated me to get out there this morning. Thanks! No wonder you had a rest with your busy schedule. Think you might have needed it. I find it encouraging that you did pick it up again. I worry that if I leave even a 2 day break I will lose the will. I'm gonna do my damndest to keep going, so yes let's help each other stay motivated. This is such a great achievement 😊

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