I went for a consolidation run on Monday night (my 2nd or 3rd, I can’t remember) and I did it, it was fine. 30 minutes, tick, but each time I do it, it gets slower (and yes, I record on Strava, sorry. I’m obsessed with the idea of improving, so I need a measure). So then I started thinking about my breathing as I’ve seen on here, and elsewhere, the whole ‘run at an easy conversational pace’ thing. I realised I haven’t EVER done that, not even when I was running much ‘better' (further, faster, more consistently) and before I’d had Covid 2 years or so ago. Maybe it’s just me, but I can’t contemplate the idea of TALKING at the same time as running!! And PLEASE don’t tell me to go slower … I really, seriously don’t think that’s possible, I’m already going so slow I might stop.
Anyway, I gave it some proper thought while I was slogging along so slowly and realised that I HAD spoken to people along the way (said hello to another runner, exchanged a few words with a dog walker) but that doing so caused me to have to huff and puff for a few yards afterwards. And then I realised that when I stop running, I’m not out of breath, or at least not very, and my breathing returns to normal very quickly. So I think it’s more a case of that I need to really concentrate on my breathing to keep it controlled … I count my in and out breaths, especially when I start to struggle, and talking interrupts my flow, causes my breathing to be less regular and therefore makes me temporarily breathless. So I guess I need to get to the point where the breathing is less of a conscious thing .. any tips, as ever, gratefully received.
At the end of my 30 minutes, I turned round to walk the same route back. It was absolutely filthy weather; windy, cold and pouring with rain, so I decided to run back, for no reason other than I wanted to get dry and have my dinner. I thought doing two 30 minute runs back to back at my inexperienced stage was probably not sensible, so I started intervals of jogging/walking. And THEN I started thinking, I wonder what it feels like to run fast? So I gave it a go, sprintlets of as fast as I could manage for as long as I could manage (which turned out be only about 30 seconds at a time) but it was NICE! I realise I’m not ready to run anything like that, but it felt really good and gave me an idea of what I’m ultimately aiming for.
The next morning I went for my usual dog walk. It’s not very long, but moderately strenuous, with a steep, uneven slope down and then a steep climb up uneven steps through the woods back to the start. Two things dawned on me … 1) I am now (after about 6 weeks of doing this same walk 4 or 5 times a week) walking down the slope much more confidently. I felt strong and centred, I was skipping down the hill like a mountain goat (the sure-footedness, not the smell 😁) and not distracted by the idea that a lady of my advancing years might slip, break all her bones and end up in a sorry heap at the bottom of the mountain. And then back up the hill the other side … I used to stop 3 or 4 times to catch my breath, but now I can do it all in one hit. Things are definitely moving in the right direction!
Last night I did another consolidation run. I didn’t have a plan (which is maybe where I went wrong), I thought I’d just start and see what happened. What happened was that I set off at a belting pace (perhaps because I’d given myself a taste of speed the other night) resulting in feeling like I just couldn’t carry on after about 4 minutes. So I slowed it right down again, then proceeded to do what felt like a very unsatisfactory run / walk intervals type thing for the 30 minutes. The runs were faster than I’d normally do, so the end result was that I covered the same distance in the same time. I felt like a fraud though, like it was cheating not to have run for a solid 30 minutes. Anyone else beat themselves up for not being perfect? Then I walked back and like on Monday night, I felt good, like I wasn’t all run out just yet (also there was a shower, and a fire and my dinner waiting at home) so I jogged. I have no idea how long for, maybe half the distance back, so 10 or 15 minutes, and for the first time EVER, it felt EASY!! It was slow, it was comfortable, I even (finally) got an idea of ‘easy conversational pace’ for a while there. I tried it out, just to make sure i.e. I started talking out loud to myself. If anyone saw me they must have thought I’d lost the plot, but I think I’m (nearly) past caring what anyone else thinks by now.
When I got home my husband pointed out what everyone on here also keeps telling me i.e. that it’s doing it that counts, not the pace or the distance covered. I am still really struggling with that idea, despite knowing that the biggest and best difference in me is my mental health. I have always been horribly competitive (to the point of sometimes just not doing things if I couldn’t be the best at them) and it’s so hard to reconcile that way of being to living in a nearly 59 year old body that doesn’t always want to cooperate.
I'm planning another run on Saturday ... and hoping, not very secretly, that a miracle happens and I run a 30 minute 5k, but trying to settle for the idea that I'll get out there and do whatever my body allows me to do.
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NettieNoo
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Always makes me smile when people say this . I can’t contemplate the idea of TALKING at the same time as running!! And PLEASE don’t tell me to go slower … I really, seriously don’t think that’s possible,
Fair point, but I also said I had a little epiphany where I did get it. It needs some practice, I think 🥴 (My concern is that although other people say they're slow, I can't believe I'm not the slowest person ever to have tried running, and therefore wasting my time ☹️)
Why would doing something that will undoubtedly be beneficial to your health be wasting your time?I guess it really depends on what you want from your running ?
You mentioned a 30 minute 5k .
Why is that important?
Does it make you a better runner ?
Might be worth reading this earlier thread from today .
Also perhaps have a look at this post regarding consolidation and considering how this fits with what you are actually doing ? ie, not increasing distance or pace 🤔
Thank you, it does! The 30 min 5k thing is just a silly being competitive (with myself) thing. And no, you're right it's definitely not a waste of time - I've identified many things that are better as a result of C25K. I'm so impatient (generally 😁) but shall keep doing it as well as I can and remind myself how different I am now to 10 weeks ago.
Interesting read NettieNoo . Speeding up and slowing down. Alternating walking and running. Those aren't cheating or failing in any way.
Running different paces and playing with speed is called fartlek. Walking and running is 'jeffing'. I'm told that jeffing can be faster than running flat out (never tried it myself). Fartleks are good fun, if you've got the NRC app there are quite a few, why not try one?
If you focus on fun rather than speed you'll enjoy yourself a lot more (speaking as someone who has never got anywhere near 5k in 30 minutes and couldn't care less)
Oh, I do (try to, anyway)! At the moment I'm running at night, out of necessity, so I 'm battling the idea of being alone in the dark which doesn't help (makes me breathless and try to run faster from fear). Clocks go forward this weekend though, so that should make life easier 😁 I actually really enjoyed the running / walking, so I'll explore that some more, thank you.
There’s so much in your post that it’s hard to know where to start! This really stood out to me
I’m obsessed with the idea of improving, so I need a measure
How are you measuring your runs? Is it just distance? Or speed? What about trying to measure your runs by how much enjoyment they give you?
I worry that this sort of thinking will lead to a crash and burn if you don’t see the sort of “improvement” that you’re pressuring yourself to make. Either you’ll injure yourself by pushing too far, too fast or you’ll lose heart and give up. You don’t want that! Maybe try and find some run you can do just for the fun of it.
I agree with Instructor57 ’s thought about what consolidation is and what it isn’t. I’d gently question whether you’re taking on a bit much a little early.
Have you tried the Nike Run Club app? They’ve got some brilliant guided runs that helped me get my head around what a successful run looked like.
The other news is that Consolidation Club is restarting in April! Look out for some posts!
I'm not really (taking on too much too early) - this was really just a blip, but you're absolutely right - the reason I gave up before was that I pushed myself really hard and made myself hate it (and hurt myself). There was a specific reason for that, which was lockdown - when I was allowed out I was determined to make the absolute most of it. Running got me through that first lockdown, but also gave me an unhealthy lust for further/faster, which I wasn't up to. End of running journey part 1. This is part 2 and I won't make the same mistake again, I promise! I'm running in the dark at the moment, which doesn't help enjoyment, but over the weekend, I'm intending a daylight trip and a different route, to try and get my head back in a healthier place.
Ah brilliant. You’re doing so well-you just need to give yourself more credit for how far you’ve come!
There are some really fun ways to experiment with speed. Some of my favourite runs are belting along the lanes! The right pace for couch to 5k is a steady one, and after graduation and consolidation most of your runs are still best at that pace (that’s what elite athletes do!) but you absolutely can start adding in different types of run. There’s no rush though. Nailing that steady pace is so important for running long term and it’s worth taking a little time to focus on it early in your run journey.
That weekend run sounds wonderful. Have a fantastic time!
Nettie my lovely, please stop beating yourself up. There is a function on my Garmin watch. It's a run mode. Run (insert time) Walk (insert time). It's allowed. It's good for you. It helps you to increase your speed if you incorporate it as one of your runs. Also please see Japanese slow running.
I have been doing my current (paused) iteration of c25k with a real life running buddy. We are in a friendly competition with each other over who goes the slowest. If we can't have a little chat we have to slow down. We can be overtaken by dog walkers. If you can run for 30 minutes, you can run for 30 minutes. That is the target, never mind the speed. And if you want to run 5k, run 5k. But the time doesn't matter yet. You will get faster, you don't need to do everything all at once. Ps I have never run 5k in 30 minutes.
Aw, thank you. And yes, I can now run for 30 minutes which I couldn't do a few weeks ago. I'm looking forward to lighter evenings, better weather, running without getting battered by wind and rain and enjoying it, rather than it seeming like an endurance test 😁
Some super replies here.... and some great advice...
I am the Queen of slow and steady, so my answer is not necessarily one you would agree with... so, all I will add is... simply run it, do not push in anyway... just run, enjoy and see what happens
Just to say though, that the more you run, comfortably, happily and enjoying every moment, the stronger you get, the more your stamina increases, the distances lengthen, almost as imperceptibly as that moment you realised that you were running easily... and guess what...the speed follows... honestly it does
Thank you - actually, I'd be chuffed with slow and steady, I think I just wanted to feel what different paces feel like. Faster feels breathless, I discovered - so back to plan A, doing as the advice and experience suggests. I am, genuinely, feeling so much better, mentally and physically ... I don't want to jeopardise that.
Thank you for your very honest post Netty Noo. I know exactly where you are coming from though at the moment I’m trying to repeat C25K and keep being interrupted by events getting in the way and now a niggly lower back. I do run incredibly slowly and when I graduated last time I was miles away from 5k in 30 mins but….I nevertheless just can’t help looking at my times and always wanting to do better! I read all the advice and I take on board about just enjoying what I’m doing and the health benefits but that little competetive niggle is still there and makes me self critical. So, just wanting to get back to fitness and running (my me time) and feeling a connection with you
If it's any consolation, it took me 7 or 8 months to finish C25K the first time. I ran (satisfyingly) for about a year and a half, then it fizzled out. This was my 3rd attempt at repeating it (lower back / covid / cataract op / bereavement all stopped me in my tracks) and I am delighted to have completed it again, in 8 weeks this time. I think there's a post-graduation 'what now?' sort of thing that happens, and if you're impatient and self-critical (like me) then you have fantasies of sweeping gazelle-like over the plains, or at least not being purple in the face after running 🤣 The truth, I guess, is that C25K gets you moving, and is a brilliant start, but that you need to keep on learning after that. My biggest mistake last time was comparing myself to other people, beating myself up, and then realising they were people 30 years younger than me. Even if they were the same age, I'm trying to keep sight of the fact that comparisons aren't useful and it only matters what I'm doing for me. I'm glad someone understands where I'm coming from - it's hard to suppress a competitive nature, even when you completely understand the logic of why it's not helpful or useful.
I too, feel like running is time for me (it's head space I don't find anywhere else) so it's vital to carry on . You will get back to fitness and running - just keep going, it really doesn't matter how long it takes. Lots of luck (look after your back!) x
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(speaking as someone who has never got anywhere near 5k in 30 minutes and couldn't care less)
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