It was so so good to be out again today after two frustrating weeks of 'walk don't run' to give calves a chance to mend. I really don't want to get the trouble again. But the two 4.5.8km weeks suddenly seem too much so I'm considering dropping back to few weeks of a regular but slow 5k. I am a little bit tempted to start the 10k plan again on the 10th with a new cohort.... Not sure. I like the lay out and a secure schedule to follow....we'll see what happens.
Wasn't it great to be out in a cool and fresh morning? I specifically chose a soft run on damp grass (although mildly boring running around a rec, but I did see a green woodpecker) and decided on Runkeeper's 2 minute intervals x6 , walking then steady, ending with a 1k jog or so to take me to a nice snail like 5K done. Warm down done, rollering done. Fingers crossed.
Happy running everyone where ever you are in the plan and happy holidays.
Written by
Empem
Graduate10
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Thanks Dexy, I have just done walking and Pilates recently , but now that I don't have to hang on to the staircase walls coming down in the morning I will start calf stretches and heel raisers. What are your favourites? Do you do them every day?
Mine were for the soleus muscle (knee to heel). Hands on facing wall at shoulder level , one knee bent 90 degrees raise standing foot at heel slowly and drop to floor slowly . Repeat until you can’t do any more. Then the same with standing foot bent at knee. Exercise both legs. Then do the Pilates bridge move which also exercises ham strings . I do on my rest days and it really helped me. Let me know if it doesn’t make sense when you try it.
Makes sense. Thank you. I have managed to find a free running assessment so I think I'll have to get some advice....holidays a bit tight on the purse! Glad to hear you have found a way through. Take care.
I think just take it easy and judge these things sensibly for yourself when your out there. You know your body better than anyone and your calf will probably let you know if your overdoing it.
I've had on off issues with my calves since week 8 of the C25k, a lot of it has been down to the legs getting stronger, but also with me pushing harder than I should. I've now slowed things down on my runs and stopped focusing on pace.
After some runs when I had pushed myself, I was still feeling the effects 2 days later, but now I've slowed it down I'm no longer finding this. I did my 1st 7k run yesterday and the legs feel fine today, however I will still give them a 2 day rest from running, just to be on the safe side.
I hear you! Thank you for that. I know that slower is better and yes I agree about the two days rest . My head has no problems with the drive or stamina , and I don't feel any problems during the run it's only later the legs won't do it! Congratulations on the 7K that's a great achievement.
Hi Empem, Oh, I'm glad you're not going all the way back to 5km You could repeat Week 3 and go on from there? I'm going up by .5km per week and i'm happy with that. But I am doing streghtening and stretching and some rolling most days. And I've even started Pilates which I LOVE. I've learnt from reading on here that core strength is essential as we increase our mileage and I don't want to get injured again. Good luck and take it easy
I'm sharing the pain and frustration, hon. Three weeks for me on the IC. And like you, the B210k sheet is looking at me and saying "I'm not angry, I'm just very very disappointed".
You'll get out there again. We both will. Let's take it easy and hold hands... xx
Good morning S. That is such a lovely reply thank you. The crazy thing is I can run but it's what happens afterwards. Argh! So I probably have to make a financial commitment now about getting help.Very annoying as the whole point of this brilliant thing was that it's free, without intervention and as it turns out, great for people with an addictive personality!
OK two song quotes now...We Shall Overcome and Baby we were Born to Run!
And both exist in great Springsteen versions 😁 Like you most of my IC niggles are post-run. I'm invested in my physio now but not convinced it's been beneficial yet. But I'm hopeful. I just want to run around again. Ive even contemplated dropping back into C25K a bit to rebuild my confidence. I suspect I'm going to be incredibly sensitive to the most minor niggles for a while....
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You could repeat Week 3 and go on from there? I'm going up by .5km per week and i'm happy with that. But I am doing streghtening and stretching and some rolling most days. And I've even started Pilates which I LOVE. I've learnt from reading on here that core strength is essential as we increase our mileage and I don't want to get injured again. Good luck and take it easy 
Two weeks to my first Half Marathon
I'm at a crossroads....
I'm back, albeit slow and steady
Slow and steady wins the race... or, er, at least keeps moving forward
