November 2021 CONSOLIDATION CLUB

[Mummycav]

Wow!? November already??!

Congratulations on your achievement and Hello from a very soggy Yorkshire lass! What is this weather like? I was splashing in puddles & drinking the rain whilst I was out on my run this morning…of course, I may not still be running had I not consolidated my efforts when I became a new graduate as sometimes it can feel like an effort if we don’t build on what we’ve learnt & that can leave some falling by the wayside so I AM HERE to help you as you consolidate all your hard work…you have achieved something amazing & we want you to carry on your wonderful journey….

This is the place for those who have just graduated to talk about plans, problems, terrors and triumphs.If you have not got your GRADUATION badge yet, then head off here healthunlocked.com/couchto5...

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.

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!

[Run46 Graduate]

Excellent post Mummycav, and a great idea...new graduates need support & encouragement at all times but never more so than when winter is approaching and the temptation is no doubt pretty strong to stay in rather than running in the rain & cold. Given time they will learn as we did that there's a lot of fun to be had in Autumn/Winter running...never do I feel more invigorated than on a wet & windy run & boy are the after run showers good too, and the sense of achievement, that's the best! 🌦🌬

Enjoy consolidation fellow graduates & congrats for completing C25K 🏃‍♂️🏃‍♀️

[Mummycav Administrator Graduate in reply to Run46]

Thank you Run46 …oh yes, the weather can sometimes be a deterrent and a good excuse to stay indoors where it’s warm but with the consolidation club it means there’s something to work towards and you have to keep heading out of the door 😇…this is actually my fav time of year…cold but not icy and the autumn colours are spectacular 🍂…I like a good soaking too!! 🌧

[doggytail Graduate in reply to Mummycav]

Hi just a short bio ( I hope)I started the C25K in July this year, best thing ever completed the 9weeks with Laura's help, then continued for another 3 weeks. Now trying jujus plan but after not completing week 3 given up.

Do manage to do 6k now.

My best time was 42mins for the 5k which I was pleased with, problem now is wanting bowel movements after 2k😫

If I continue just doing 5k 3 times a week is this enough to retain my fitness?

[Mummycav Administrator Graduate in reply to doggytail]

That’s is a fantastic plan doggytail ….you are building on those foundations

[Goatrider Graduate]

I am a very recent graduate so planned to spend November doing 3x30 minute runs per week then move on to a 10K plan when I feel ready. Today I treated myself to a drive to a nearby beach for my run I don’t know if it was the change of scenery but when Laura said I could stop (I’m using the r3 w9 run because I like the encouragement and celebration at the end!) I kept going and managed 5k in 33 minutes so I think the November goal is now 5k 3xper week by the end and then onwards and upwards!

[Mummycav Administrator Graduate in reply to Goatrider]

Woo hoo Goatrider …that’s a fantastic time!!!! Just do what you’re doing and all will work out well 👏🏻👏🏻👏🏻

[doggytail Graduate in reply to Goatrider]

That's a fantastic time well done. I will be happy with that but at the moment my best time was 42mins

[Mummycav Administrator Graduate in reply to doggytail]

A 20 minute 5k is just as far as a 42 min 5k 😉😉😉

[Lashes1 Graduate]

I’ve started my consolidation runs but today found it really tough going - my running was at some points slower than a brisk walk. Any ideas what I can try and do to improve?

[Mummycav Administrator Graduate in reply to Lashes1]

It’s so strange…when you finish C25k you feel absolutely invincible..but then…it’s like your body has forgotten how to run?!!! Do not despair, you’re not alone & that’s why we set up our consolidation club…try and set off slower than slow and then half way through you might not have to slow down to slower than a brisk walk??? Starting slower means you can often run for longer..head up, shoulders back, good music in your ears & off you go x

[Lashes1 Graduate in reply to Mummycav]

Thanks it’s run day tomorrow but I’m dreading it, especially if it’s as poor as Wednesday. I will start and stay at the back 😂 I wonder if some music might actually help too not used that yet xx

[nowster Graduate in reply to Lashes1]

Are you able to do something slightly different?

Have you tried any different routes?

Have you tried some fartlek intervals in your run? During a run randomly pick a landmark a little way ahead of you that you'll be running past (eg. a lamp post, a bench, a fence, a puddle, a seam in the tarmac) and try to run a little faster (or a little slower) until you're past it, then continue your run at your normal pace. Leave it a few minutes, then do it again. Repeat as many times as you like. (Fartlek is Swedish for "speed play".)

[Lashes1 Graduate in reply to nowster]

I’d never heard of a fartlek but I might try that xx thanks xx

[Mummycav Administrator Graduate in reply to Lashes1]

I take it that means you’re doing park run?? I would def try some music x

[Hidden]

Hey guys! I finished c25k in October and I miss all the kudos from my posts! I’ve kept running and have started going a bit longer. I’m most impressed I’ve actually stuck to something. Maybe the whole gym scene wasn’t for me. I have no problem asking advice on here - but at a gym I just pretend I knew what I was doing. Anyway, I’m looking to try for 10k goal in maybe 3 months - is that crazy idea? Anyone on the magic plan or another program?

[Mummycav Administrator Graduate in reply to Hidden]

Well done Hidden …you make me smile with your post…asking at the gym??? No way!!!! But asking on here is an absolute yes!!! If you’re now running 5k or 30 mins comfortably then there’s no reason you can’t move on to 10k…let us know how you’re getting on though 👍🏻👍🏻👍🏻

[nowster Graduate in reply to Hidden]

I'll echo what Mummycav said. 30 minutes to 10km in 3 months is definitely doable.

If you've been doing regular 30 minute runs for a few weeks now, you could start the time based Magic Plan which will take you to 60 minutes in about 8 weeks (2 months) and then you could extend from there to reach 10km.

I see you've already had answers (including from me) on the Bridge to 10K forum here.

[RunDone Graduate]

Hi - new C25K Graduate checking in!

I have completed four 30 min runs since graduating and have increased from 4km at graduation to 4.5km today (but I was the most tired I have been since starting week 1!!).

I plan on a few more weeks of 30 min runs - I'll be happy with 4.5km, but delighted if I can achieve 5km in that time. But really I'm focused on consolidating the 30 mins then looking to extend the run- time .

[Mummycav Administrator Graduate in reply to RunDone]

Hi RunDone …congratulations on graduating..you’re doing fantastically well, that’s a great distance for now…like you said, focussing on consolidating all your hard work is the key & then increasing your distance or time will follow, there’s all sorts of plans out there for you to try 😉

[Nevesea Graduate]

I finished c25k on Sunday and had my first run today, it was such a beautiful morning and I felt great running. Made it up to 4.25km in 33mins which is an improvement on my W9R3. Just aiming to get to 5k and then keep that up for a while before I look further.

[Mummycav Administrator Graduate in reply to Nevesea]

Sounds perfect!! Well done Nevesea 👏🏻👏🏻👏🏻

[Janec1956 Graduate]

Hi Mummycav. I'm new to this having graduated this morning. What an absolutely amazing feeling I had when Denise said, that's it! You've done it. I definitely need a routine and structure, now more than ever. I don't want to lose the enthusiasm I have garnered during the last 8 weeks. I know myself so well and I need something to aim for otherwise I tend to throw the towel in. I really want to continue my running journey and know, with this Health Unlocked forum I can do just that.

[Headspace1st in reply to Janec1956]

I’m going to be with you too, Janec, I want to keep at my runs for now as I’m just short of 4k in 30 minutes, so that will be my first goal, maybe I’ll take two rest days between runs instead of just one, not sure yet, just want to keep going but in manageable steps

[Janec1956 Graduate in reply to Headspace1st]

Same here Headspace. I'm a bit out of sorts today due to covid and flu jabs. I may have another rest day tomorrow 😴. I've looked forward to my runs every other day so it might feel a bit strange 🤔 but we'll see.

[Headspace1st in reply to Janec1956]

Change in routine makes you worried it will mess up your progress, i was the same when I couldn’t run because of the storm, but today was fine, so take an extra rest day off if you need to get over your Jabs 👍🏻

[Mummycav Administrator Graduate in reply to Janec1956]

You certainly can Janec1956 …we’re all here to support you as you consolidate your hard work…many people keepRepeating week 9 …well done 👏🏻👏🏻

[Mummycav Administrator Graduate]

Headspace1st & Janec1956 …it’s ok to have extra rest days…especially if you’re feeling a bit under the weather or not 100%…your next run will be waiting outside the door for you x

[DC25K Graduate]

This post is so brilliant and helpful. Thank you for taking the time to write it. This means I can enjoy a few more weeks with Denise cheering me on! Hooray.

[Mummycav Administrator Graduate in reply to DC25K]

Hahaha…that sounds fab DC25K 👏🏻👏🏻👏🏻👏🏻