On the way to 10k!!!

[limberlou]

Well I’ve consolidated my 5ks for a couple of weeks now so decided to venture further again. I’m taking it easy after last years issues. So I used Stepping Stones to build up from C25k to actually running 5ks again. And then I used Audiofuels B210k podcast week 1 to speed up slightly.

It seemed odd going back to run /walk but it seemed to work. Strangely I was faster running 4x10 mins with 1 min walks than the day I ran the whole 40 mins. So I’m going with it. I got to 10k this way before so I’m sure I will again. So this morning was the start of week 2. Again I wasn’t going to run after a bad nights sleep and waking up with stiff neck and back but after a coffee, a banana and a good shoulder massage from my boy cat🤣🤣🤣( he thought he was helping but it was a bit pointy). I decided I’d go after all. Now strangely enough last nights Pilates session included strengthening and loosening exercises for feet and ankles and Rachael said “ this will probably be good for runners”. Well perhaps I should have done it again this morning because I was only about 10 mins into my first 15 min run when my right Achilles was beginning to feel uncomfortable, so when I did my first one min walk I did a couple of squats too and tried to loosen it up. Didn’t seem to help much but it wasn’t agony so like a true cantankerous runner I carried on. I’d followed Friday’s route again - over towards Rock Park and then looping round and over the Iron Bridge and back towards the train station. Another lovely peaceful serene morning

The second 15 mins went by and I was so glad of the walk as my Achilles was really feeling owie then. But the bell for the 3rd run came up and I was on the home strait then wasn’t I? So off I went and decided to cut back towards town, across the old Bridge and then turn left towards the Tarka Trail where I usually run to finish up there. As I ran along the Strand which is mainly pedestrianised it was really pretty as the street is lined with cherry blossom trees. Admittedly the blossoms are starting to fall now but it still looked pretty - the pavement looked like the aftermath of a wedding.

I carried on and onto the trail and past a couple of walkers who hopped to one side as I called “Excuse me please “and went by. Then up over the little bridge and away I went. “10 mins left” the voice said so I thought “ 5 out and 5 back then home”. But unfortunately I came up round a corner and could see ahead of me a couple with a pram on my side, going my way and 2 sets of 2 cyclists coming towards me in the other side. You know how you do the quick mental maths ?.... can I pass this group and get back in again before the cyclists get there? And as the trail is only just over 2 metres wide I decided against trying and took a right, through the hedge and ran through the Rugby club park -full of potholes - and then finished up going along the river Yeo and ended over by the other Park nearer my house.

As I walked back I reflected on my “Memory” that came up in my Facebook this morning - it was my “today I ran for 20 mins without stopping. Who would have thought it? 5 weeks ago I couldn’t run for 1 minute”. This was from 2018 and yes..who would have thought it? Made me smile 😁😁😁

Ended up running for 47 mins today and doing 5.76km. I’m happy with that.

Happy Sunday everyone and happy running 💪👍

[MartinKH Graduate10]

Great run and run report 👍

Good improvisation too near the end after the quick calculations. I find I have to do the same quite a bit these days.

Happy running 🏃‍♂️🏃‍♀️👍

[limberlou Graduate10 in reply to MartinKH]

Thanks and you too

[SaskAlliecat Graduate10]

I found a couch to HM plan for my friend and I to follow since she has really struggled with her knee over the mast 2 years. Her knee has given her no grief at all and I've quite enjoyed going back to a run:walk. The last few weeks has been a 4:1 which is the interval I was running with a friend of mine when I first started running. It is my comfort zone that feels like I could run forever. The intervals start to get longer over the next 8 weeks, It will be interesting to see how they feel.

It is nice to see you back. Continue to take care of that ankle!

[limberlou Graduate10 in reply to SaskAlliecat]

Thank you and good luck with your HM plan. I managed to get there last summer but I think I did it too fast and struggled to get back to normal afterwards. Then went down with a persistent virus for 3 months which left me breathless and unable to walk let alone run so I’m just getting back there again now.

Lots of Pilates and strength exercises in between runs for me now and taking it gradually.

[SaskAlliecat Graduate10 in reply to limberlou]

Smart plan! I've struggled lately with my crosstraining but need to get better at it. Unfortunately work is so busy and stressful lately, I'm just in survival mode. I'm super happy when I get 2-3 runs in per week.

[BishyBarnabee Graduate10 in reply to SaskAlliecat]

Where did you find that couch to HM plan, Sask? Sounds interesting as I’m trying several things out at the moment. Cheers! 😊

[SaskAlliecat Graduate10 in reply to BishyBarnabee]

womensrunning.com/training/...

I’m on week 13 of 20 and really like that the midweek runs are time based and the long weekend run is distance based and that the run:walk interval is constantly changing so your body doesn’t get too used to a certain run:walk interval. I found before when I did 4:1 all the time, to run past 4 minutes was a no-go. It was like my body knew it could only run 4 minutes. I feel it It would be an easy transition to train to run a non-stop HM as a second HM after completing this, in my opinion.

[BishyBarnabee Graduate10 in reply to SaskAlliecat]

Thanks a lot, Sask! Checked out the womensrunning link and looks really good - definitely will give it a go (despite not being a woman 😉and not eager to paint my toenails red as in the website photo!)😊👍🏻

[SaskAlliecat Graduate10 in reply to BishyBarnabee]

🤣

[Grannyhugs Graduate10]

Great effort and well done avoiding people. Sounds like lovely areas to run. I hope the Achilles aches get fewer and fewer. Happy running 🤗

[limberlou Graduate10]

I’ve soaked in an Epsom salts bath and stretched and foam rollered and 🤞

[Buddy34 Graduate10]

Sounds like a great run and you've got a plan that works for you which is the best way. I like you love the cherry blossom trees they are really beautiful and was looking into getting a weeping one that's a bit smaller for my garden.

Enjoy the rest of your day 😊🏃‍♀️🏃‍♀️

[cheekychipmunks Graduate10]

Soooo glad you’re back happily running again LL! Brilliant. ❤️