Jumping back on the magic plan

[Gwenllian1]

Well this morning I went for my first run for twelve days, the longest time I have gone without running since I started c25k in January this year. I have had quite a bit of discomfort with my hip, kept taking a week off and going again and finding the pain returning not while I was running but soon afterwards. So this time I took a longer break and tried to do a lot of stretching, yoga and hip strengthening. I really wanted to get out there again and this morning was cold, crisp, sunny and utterly beautiful so I decided to give it a go.

It was the first time for months that I had run wearing my lightweight fleece and my gloves (together with all the other clobber, not just those!) and it felt good to be out in the cold crisp air. The sky was a vivid blue behind the hills and the leaves glowed gold and red. I walked for a few minutes and decided I was getting cold. Time to run again.

I was almost convinced that my twelve day break would mean I had lost loads of fitness, mind you I am so slow that my fitness might not look like everyone else's. In the event I had no trouble at all with the legs but I did find myself working harder at the breathing than I have been used to. I slowed down even more and decided the job for today was to run, slowly, without discomfort and to enjoy the morning.

Cows looked over the hedge at me. Two dogs went bananas as I ran past their cottage. A little girl waved from a car as her mother slowly and considerately overtook me in the lane. I was liking the sense of moving again and having the road run out beneath my feet. I decided I would do 4k so at 2k I turned round and retraced my steps. I had my breath by now and there is a slight slope down by the stream as I turned off the lane and back onto the track so I sped down it (or as speddy as I ever get) and loved the sense of the ground flowing beneath me. I felt good and that I could easily have carried on but the plan was 4k, comfortable, easy and getting back to it.

I felt so good when I had finished and the hip has done no more than tweak at me very gently today, but no worse than it has been over the days I haven't been running. I think I will have another few days off, more stretching and exercise and another gentle run later in the week. Then I will see if I am ready to go back on the magic plan. I have got as far as 8k so I am not sure whether to just hop back on and keep going or whether to cut a bit off the distance for another week or two. I will see how it feels! It is so good to be back running that I really don't want to overdo it and send myself back to the couch!

[Grannyhugs Graduate10]

Good luck with your hip recovery. Hope you stay pain free and get back on the plan soon.

[Gwenllian1 Graduate10 in reply to Grannyhugs]

Thank you! Just feeling my way really!

[Deals1 Graduate10]

Good luck. Sounds like a a good start

[Gwenllian1 Graduate10 in reply to Deals1]

Hope so! It's hard to know when to push and when to pull back!

[Lizzisforliving Graduate10]

That sounds like a lovely run and reassuring after your hip problems. I love the Magic Plan, and I seem to remember reading that the repeated distances in weeks 4 and 5 are to allow consolidation or catch-up, so maybe you can build back up to 8k by week 5. Otherwise, why not do the timed version just so you have the incentive of following a programme but with extra care for your hip?

I’m not an expert, just a huge fan of this board and the various challenges. X

[Gwenllian1 Graduate10]

That's an interesting idea, going back to the timed plan. I hadn't thought of that. I'm a huge fan too and I learn so much from reading on here. It also allows me to indulge my running interests without driving my nearest and dearest entirely nuts!

[Olivia78]

That sounds good. I believe (and have experienced) that breaks from running can be helpful at times. You lose less fitness than you might think, and your body has time to recover and consolidate. Enjoy!

[Gwenllian1 Graduate10 in reply to Olivia78]

I had certainly thought it would be harder to go back than it was. I have such vivid memories of starting c25k and how hard it was in the early stages I think it has coloured my thinking!

[Trawa Graduate10]

I just wanted to say that I enjoyed reading your post - beautifully described feeling and experience of the morning which I could easily see and relate to. Are you writing? Journaling?

I too love observing what's happening around me when running and on Sat morning was running the path surrounded by old trees which yellow leaves created what looked like tunnel - on the sides, above and under my feet - beautiful. Keep doing your mindful runs and enjoy!

[Gwenllian1 Graduate10 in reply to Trawa]

Thank you! I do love writing and ran a blog for more than ten years. I have gradually got out of the habit but perhaps I should start up again. I certainly enjoy it!

[Trawa Graduate10 in reply to Gwenllian1]

It's interesting how it shows throught!! keep writing - you have plenty to share.

[Coddfish Graduate10]

The route sounds delightful, a lovely description. I hope you are continuing to feel strong.

[Gwenllian1 Graduate10 in reply to Coddfish]

Well I am pleased on the day after the run to find I feel pretty much the same: a slight twinge but no more in the hip. Now to work out how not to overdo it!

[Dexy5 Graduate10]

Well done Gwenllian1. If you haven’t spotted it already, Oldfloss has a strength and flexibility forum which might help your hips. If you’ve only been out 12 days , I’d just repeat the week you’ve just done and continue from there. Make sure you take it slowly on that long run and you should be fine.

[Gwenllian1 Graduate10 in reply to Dexy5]

Thanks Dexy. I had clocked that there is strength and flexibility forum but I haven't really explored it. I shall go and have a look!

[Bluebirdrunner Graduate10]

Ooh lovely run report Gwenllian😊 this is what I'm hoping for when I eventually step back off the ic. 4k sounds the perfect distance, sounds like you really enjoyed it. Good plan to keep the strenghening and yoga up, I hope your hip stays quiet.

Good luck next run out.😊xxx

[Gwenllian1 Graduate10 in reply to Bluebirdrunner]

Thank you! I have decided that the next run will be Thursday, giving myself extra recovery days, and if that one is also OK I will try going further, slowly!!