🏃‍♀️🏅👨‍🎓Graduates Chat : September 17th-30th 👩‍🎓🏅🏃‍♀️

[MissUnderstanding]

Welcome to the latest chat thread for graduates!

If you’ve finished Couch to 5k, come and say hi! This is the place for you to share how your runs are going and to get inspiration and encouragement from others.

⭐️First and foremost: How’s it going?⭐️

How has your running been this week? What sorts of runs have you been doing? Have you had any triumphs or challenges? What are your plans for next week?

I’ve had a great week. I’m aiming to be running three times a week consistently and I’ve hit that with three very different runs. One poorly timed super sweaty 5k when I thought the weather has cooled down but hadn’t. One slow and ploddy chilled one with a podcast. One misty morning hilly run with a few sprinty bits just because! This week I’m mixing things up with a shorter, faster run (maybe with intervals), another chilled 5k and a longer run. The challenge for me will be to be wearing the right kit! I’m constantly too hot at the moment…

What are you all up to?

⭐️ This week’s challenge: run wearing your favourite piece of kit!⭐️

Have you got one yet? I’ve got some new leggings with little stars on them. I’m sure they made me run better yesterday on their first outing!

healthunlocked.com/couchto5...

Have you thought about whether you’ll need any new kit for the autumn/winter season? I live in hi vis and long sleeved tops. My cheapo fluro jacket was one of the best investments and a head torch is brilliant on dark mornings/evenings.

So come and chat! I love talking about all things running and can’t wait to hear from you all…

MissU and the Couch Team xx

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A bit about consolidation and running as a new Graduate…

As we’re still new, I’ll post this again and at some point it’ll migrate into a pinned post and a summary! You’ll almost certainly have heard people talking about taking some time to “consolidate” after graduation. This isn’t compulsory but it’s a really good idea. When you have increased your running distance or duration over a few weeks, it is good to pause and consolidate for a short period, bedding in all that effort and getting ready for whatever comes next. That just means not continuing to build the distance or setting out to get faster for a little while.

It’s a brilliant time to just enjoy your running. Without having to increase duration week on week, you can take the pressure off and have some fun! You can run somewhere beautiful and new. Forget about pace! Mix up your run times. Go up a hill! 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!

Running as a graduate will look different for everyone which is why we really hope people will share what they’ve been doing. We can pinch ideas and take inspiration from each other. The key thing is to keep it steady and remember you’ve got a whole lifetime of running ahead of you. Keeping to 30 minutes max as a rough rule of thumb is a generally good idea and we’d encourage you to be really sensible about running for longer. It’s widely recommended not to increase the length of any of your runs by more than 10% each week because of the risk of injury. Think about how Couch to 5k gradually builds up. The last thing anyone wants is to spend time on the injury couch just after finishing!

[MissUnderstanding]

Special shout out to everyone who graduated since the last thread! You are all awesome!

Maggie-Moo LuvlyGal Chrjn5 5KCouch keepgoingon Herbpie Penwithpink Hannahreilly60 CredenceRainyDay Happyhays Allotmentrunner Hidden Aduke144

[Wine]

I have been consolidating tried the 12 wk plan but gave up the exercises as intermediate core floored me so kept up with strength and flex exercises instead... Also now have increased... 3k PB is now 26.39mins and 5kpb is 43.47mins... So really pleased am doing this... I can understand posts when they say are missing it... Its in my blood now... Really thank you for this site... You inspired me to be better 🌈🌈🌈❤️❤️❤️❤️❤️

[Annieapple Graduate in reply to Wine]

🍏 You really have the runners desire to reach for the stars! Well done on finding things that work for you!! Lovely improvements in your stats, but the best thing is that you are enjoying it all so much 😊 MissUnderstanding has some fab ideas shared with us here.

[Wine in reply to Annieapple]

Thank you

[MissUnderstanding in reply to Wine]

What a lovely post to wake up to this morning! So much positivity. You’re flying and the best thing is what you’ve said about how you’re feeling about running. We all want to feel like that and you’re right there. Wonderful ❤️❤️❤️

The photo is from a summer break in Dunster-it was a lovely little weekend away and I just loved the new paths and routes to explore. Running takes us so many unexpected places and brings so much joy. It’s an absolute pleasure to share that here!

[Wine in reply to MissUnderstanding]

Yes I understand that now... Its great.... Love Dunster

[Penwithpink Graduate]

Hi Miss U What a beautiful photograph ! My first consolidation week is complete with another park run yesterday - 36:29 but I was stoked to see my 2nd km was 6:53 just a shame the last km is still letting me down x I do try to keep going up that last incline but power walking is all I can manage! It’ll get easier so I’m not giving up …

Met a friend I hadn’t seen in years afterwards for coffee ( and a slice of red velvet cake!) so back on the salads today ha ha! Had a gentle walk this morning and this afternoon I will be tackling picking up and knitting the neckline of a sweater I want to wear in Cornwall ( 3 weeks to go!)

happy running xx

[MissUnderstanding in reply to Penwithpink]

Thank you! It was a beautiful place happened upon quite unexpectedly when we forgot our map and got lost! You never know where your feet will take you sometimes and that’s part of the joy of running!

You’re doing so well! That coffee and red velvet cake (which I love love love too) was an appropriate little celebration for your parkrun and a week of consolidation ticked off. I found it weird not having a “week complete” notification when the Couch to 5k programme ended so I made up my own every three runs!!! Any excuse for a little treat.

Great parkrun time. It’s so nice to set a time you’re proud of. I wonder if you’re starting a bit quickly if you’re struggling at the end-that happens to us all and hills are an extra challenge too! Next time, you could try going at a super comfortable pace for the first half and seeing if that helps. Don’t forget, the programme took you to running for 30 minutes so running for 36 minutes is actually quite a big increase. Walking at the end is nothing to be ashamed of at all-plenty of people walk part (or all of!) parkrun so you’re in great company. There’s a programme here for building up to running all of a 5k that you might like to have a look at…

healthunlocked.com/couchto5...

Adapt or ignore as you see fit!

Have a fantastic week of runs!

[Penwithpink Graduate in reply to MissUnderstanding]

Thanks for that I shall try it next time x I am enough of a geek to have started a spreadsheet and my first 3k are pretty consistent, my 4th is getting better ( where the long upward slope is) it’s just that short sharp steep bit right at the finish that gets me ! I have discovered a photo of me on their Flickr site taken on Saturday - I thought the photographer was aiming at the lady behind me but no! I do look really happy so it’s a nice memory !

[MissUnderstanding in reply to Penwithpink]

I love a spreadsheet too!!! You’re amongst friend here.

Hills at the end of a run can feel like an absolute kick in the glutes! My route planning always seems to have me finishing running up one. I tell myself to remember the fitness and mental toughness I must be gaining by keeping going. Doing that same route regularly will really show you the progress you’ve already made and will continue to make though. You’ve got a great strategy there!

[Penwithpink Graduate in reply to MissUnderstanding]

That was indeed my plan ! I’m trying to find some level ish ones for st ives in a couple of weeks I love the coast path out to carbis bay so it might be a walk out and a run back xx

[MissUnderstanding in reply to Penwithpink]

Enjoy! That’s such a beautiful part of the world.

[Penwithpink Graduate in reply to MissUnderstanding]

It is indeed I have been holidaying there for 30 years and if the stars align will be retiring there too xxx just so expensive nowadays xx

[Annieapple Graduate]

🍏 Penwithpink Hills are a different challenge but well done for power walking them… small, slow running steps, is not far off from power walking.. give it a little go next time.. Your timing for park run is excellent!! Well done..Yummy cake & coffee reward was well earned 😊

[Penwithpink Graduate in reply to Annieapple]

Thank you x

[Never-too-old-run Graduate]

Good morning MissU!A while ago you kindly recommended an 8-week programme for new graduates who, after finishing wk9run3, still fall short of the 5k mark like I do. (Sorry! I can no longer find the link you sent). Broadly speaking you carry on with 3 runs per week. Run 1 is 20 mins, run 2 is 30 mins and run 3 increases every fortnight from 35 minutes to 50 minutes by 5-minute increments. I've just done week5 run 2 so the next run is 45 minutes but I really can't see myself managing this, let alone the 50 minute run under weeks 7 and 8 which incidentally would get me comfortably beyond the 5k mark. Any suggestions or encouragement for me? And is anyone else out there attempting the same thing?

[Penwithpink Graduate in reply to Never-too-old-run]

Oh Please dont think if it as falling short x after consolidation I’m going to go 33,36,39 mins etc ie about 10% each week ( or longer if necessary) x patience grasshopper you will get there xx

[Never-too-old-run Graduate in reply to Penwithpink]

Thanks for the encouragement, Penwithpink! Actually your suggestion of going 33, 36, 39mins etc sounds a good alternative. I'll give it a try. I'm definitely a grasshopper (if not a snail 🐌!!) 🤣

[Annieapple Graduate in reply to Never-too-old-run]

🍏 This is as you say a broad guideline… if you need to stick for a while at any given point, do so! Graduation and Consolidation = freedom! You are in control! Listen to your body, relax and enjoy your runs and when you feel like upping the game a little, do so! It took me forever to get to 5K & when I did it wasn’t in any remarkable time. Every run is remarkable, keeps you fit & makes you stronger. Do what you can cope with today! 🏃‍♀️🤗🥰

[Never-too-old-run Graduate in reply to Annieapple]

Thanks, Annieapple. Yes. I suppose in the literal sense I'm trying to run before I can walk!!🤣 I just want to get there as, once I have 5k under my belt, I intend to enter our local park run but I suppose, as Penwithpink says above, patience and endurance are of the essence. Thanks for the encouragement! 👍😀

[MissUnderstanding in reply to Never-too-old-run]

I’m so sorry I didn’t get a notification for your post so I missed it! How have things been going for you in the past few days?

Any time I’ve done a training plan to increase distance, I’ve had weeks where I’ve hit the wall and felt tired. Now, I deliberately include more cutback weeks because I know I need a bit more rest to get to the end than most plans include! I’ll just take a really light week where I just do shorter runs for fun and walk or swim. Then I’ll pick up the plan and usually I feel much better for it. I’d really recommend that.

Another thing that’s often happened is I’ve had long runs where I’ve practically been crawling at the end. The next week I’ve done the same run easily. Fitness doesn’t seem to build in a linear way-it can be in fits and starts so just because the last run was hard, it doesn’t mean the next one will be. You’ve already got the experience of having done it in your legs and that can make a big difference! You can always adjust your plan to take smaller steps too-you’re the head coach and you know your body best!

The other thing that could help is introducing strength training. It’ll help you stay off the injury couch and help you feel stronger for longer during your runs. I really noticed the difference when I had to start taking it seriously when I had an injury and my physical sent me to the gym! The strength and flew board has some great suggestions to get started.  Oldfloss ’s post here might be a good one to look at first…

healthunlocked.com/strength...

Couch to 5k sometimes makes people think that for a run to “count”, it has to be continuous. Run/walk is a great strategy, and taking walk breaks is a totally valid thing to do. For some people, the longer distances just take a little more time to achieve, but it will feel even sweeter when you get there. Make sure you don’t lose sight of how much you’ve already achieved. You’ve done absolutely brilliantly so far and you absolutely have it in you to get that magic 5k when you’re ready. Waving pom poms here right now! ❤️🏃‍♀️💪

Here’s the 5k plan link again in case that’s helpful…

healthunlocked.com/couchto5...

[Never-too-old-run Graduate in reply to MissUnderstanding]

No problem, Miss U. You're always so busy and you reply at such length so I really appreciate you getting back to me!

Actually, after my moaning the other day, I went ahead with the 45-minute run and smashed it! I'd had over a week of rest as we'd been away and I'm finding that if I take five or six days off between these longer runs it goes much better. I've also lost a couple of pounds in weight since the last run which also seems to have been a bonus. I feel lighter on my feet.

Furthermore, I'm now almost running for the whole 5k and will be attempting the 50-minute run in a couple of weeks time which should get me to the finishing line. If I manage it, I'm then intending to try out my first ever park run at the age of 65!

Thanks so much for the encouragement and all the links which I'll look at in depth. I'm sure I'd never have been able to get this far without HU and lovely people like you! 👍😘

Have a great day!

[MissUnderstanding in reply to Never-too-old-run]

Wow-that’s such a brilliant update! I bet you’ve still got a massive grin. Just wonderful.

There’s something super about this forum (and the associated ones-bridge to 10k, fun beyond 10k, Active10 and strength and flex). So much collective experience that you know whatever you’re struggling with, someone else has been there too and can tell you what worked. None of us are experts but we’re muddling through together and cheering each other on along the way! It’s all the lovely members that makes it what it is. ❤️❤️❤️

Re long replies…that’s really made me laugh as I’m trying to cut an assignment I’m doing down from 1100 words to 500!!! Short and pithy has never been my style!

[Never-too-old-run Graduate in reply to MissUnderstanding]

🤣👍

[Wine in reply to Never-too-old-run]

Fantastic