After nearly 3 months on the Injury Couch (IC - it was ages before I understood what IC stood for!) I managed to get out for a run around my 5 year Runniversary!
In order to help me get back my fitness and mojo I kicked off with a repeat of C25K from week 1.
In a bid to make my time in the IC worth it I decided that I would use the program to eventually achieve a 30m 5k time, something that has eluded me by at least 2 minutes.
So my target pace of 6m/km run sections was set. Weeks 1 & 2 were fine, week 3 was a bit more of a challenge. Whilst my overall run pace was sub 6m/km at least one of the run sections was outside. Not being totally happy with the results I pondered repeating the week or moving on.
It was at this time that a couple of things happened that helped me to realise my true goal.
Firstly, and I won't go into detail a letter from my Dr - ultimately my time on the IC had not been helpful - I really needed to up my game.
Secondly, a timely reminder from our running friend OldFloss with her usual message and a picture of a snail!
Thirdly, a RunPod podcast with Tim Minchin where he spoke about running longevity.
So this morning, a bit reluctantly I headed out for my Week 4 run with a new goal just to keep running and move forward. I still set myself a target pace but this was more realistic with my fitness levels, still pushing myself but not being silly!
I finished this morning's run feeling happy that I was improving my stamina and knowing that I was on the right course.
So as I remind myself to enjoy the run and to focus on the long term goal of just being able to enjoy my runs again I pass this on as a reminder to anyone else in the same boat.
Happy running everyone.
Written by
Richard7
Graduate10
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You are right, being able to run is special enough without adding extra pressure on ourselves.
I too am way down on performance from where I was a few years ago, but I know that its regular short runs that build the stamina for longer ones. No hurry to get there but I'm on the right path.
Good luck as you continue to make your comeback, gain fitness, and are able to give your doctor some good news.
Wishing you all the best on your repeat running journey Richard. Running has improved my health and fitness no end and I can imagine I would have type 2 diabetes as well as high blood pressure without it.
I have added this link, originally posted by orangeguy , which explain a few dos and don’ts for older runners too. Some good reminders there.
Thanks for this timely post, as I sit on the IC with sore knees and a grumpy face, my new Gymboss still not out of the box! I am absolutely itching to get back out there and your post reminds me that, at 60, it is well worth getting back slowly. Thank you, and see you on the snail track soon I hope ! 🐌🙃
Well done. Oh you are not the only one who wondered what IC stood for. I spent some time wondering why people on a running forum kept banging on about Integrated Circuits!
😀 it was definitely a face palm moment when I realised what they meant. Not a huge leap from COUCH to 5k back to injury COUCH! It just took me a while to get there ☺️. I must confess with my IT background I never made the jump to Integrated Circuit boards!! 😉
Thanks OF - been trying to do some strength work to help my knees and hips - for some reason I seem to have accumulated multiple issues but got fed up waiting for them all to resolve on the IC. I think some are as a result of being on the IC and more inactive! Still trying to add some pace goals but not the primary goal now just a secondary and the 30m 5k will just have to wait (maybe forever)
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A little cooler 5K 
A good week
Distance, time and speed.
