How to return from a calf strain well (PART 8): running with a cold and … speaking of walking …

[CBDB]

I’m well into week 6 of my 12-week running plan that should get me back to running 5k or more after a calf-strain incident.

This mornings run was a bit challenging as the whole family came down with a cold. But I was only sniffling for one day. (We all tested negative for Covid 😀😅😮‍💨)

But the run was exhausting anyway, so ultra-slow such that even a snail would overtake me. But I managed the six 5min running intervals interspersed with 1 min walking.

Speaking of walking, I just posted two new walking challenges over in our Active10 forum, so for those who want to regular walk, or continue to do so, they might be fun! A virtual walking group, so to speak, with a bit of a reading club thrown into the mix.

Intrigued? Head over to

healthunlocked.com/active10...

Otherwise, for reference my Jeffing Return to Running Plan, inspired by a James Dunne post-injury plan, is provided below:

My plan as programmed into Runkeeper:

✅ ★ Week 1: 3 sessions of: (Run 1min : Walk 1min) x 10

✅ ★ Week 2: 3 sessions of: (Run 1min 30sec : Walk 30sec) x 8

✅ ★ Week 3: 3 sessions of: (Run 2min : Walk 30sec) x 8

✅ ★ Week 4: 3 sessions of: (Run 3min : Walk 1min) x 8

✅ ★ Week 5: 3 sessions of: (Run 4min : Walk 1min) x 8

🔳 ★ Week 6: 3 sessions of: (Run 5min : Walk 1min) x 6

🔲 ★ Week 7: 3 sessions of: (Run 10min : Walk 1min) x 3

🔲 ★ Week 8: 3 sessions of: (Run 15min : Walk 1min) x 2

🔲 ★ Week 9: 3 sessions of: Run 20min non-stop

🔲 ★ Week 10: 3 sessions of: Run 25min non-stop

🔲 ★ Week 11: 3 sessions of: Run 30min non-stop

🔲 ★ Week 12: 3 sessions of: Run 35min non-stop 

JD (James Dunne) IMPORTANT RULES TO FOLLOW

1) All running to be completed at an easy pace.

2) No speed work until you complete this ‘return to running’ phase!

3) Don’t run on consecutive days – give your body time to recover. 

4) Make sure you focus on form throughout each run, especially as the durations increase.

5) During each run, stop at the first sign of any discomfort. 

6) CBDB’s additional rule: Run at least 3 times a week. If you do not manage 3 times per week, repeat the week.  (If I don’t, it’s more likely I get injured)

7) CBDB’s additional rule: Stretch after every run and row  

8) CBDB’s additional rule: Cross Train per Week at least 3 sessions of gentle yoga and at least 3 sessions of gentle rowing (or targeted workouts)

= = = = = = = = = = = = = = = = = = = = = = = =

 THE WHOLE SERIES:

= = = = = = = = = = = = = = = = = = = = = = = =

 How to return from a calf strain well? 

- Part 1 healthunlocked.com/bridgeto...

- Part 2 healthunlocked.com/bridgeto...

- Part 3 healthunlocked.com/bridgeto...

- Part 4 healthunlocked.com/bridgeto...

- Part 5 Mulling over this year’s running stats healthunlocked.com/bridgeto...

- Part 6 Ice Breaks healthunlocked.com/bridgeto...

- Part 7 Reaching my fairy house on Christmas healthunlocked.com/bridgeto...

- Part 8 running with a cold and … speaking of walking …  healthunlocked.com/bridgeto... 

- Part 9 Familiar routes and new habits healthunlocked.com/bridgeto...

- Part 10 By now, who’s counting? healthunlocked.com/bridgeto...

- Part 11 I’ll call it a finish! healthunlocked.com/bridgeto...

[David_G]

Good luck with all that CBDB you’ve got quite a hectic schedule there! As you know, I’m also coming back to running from injury. So far everything is going well 🤞and I’m also required to run at an ‘easy’ pace every time. I suspect that will get harder to do as I return to full fitness!😟

[CBDB Graduate10 in reply to David_G]

yeah, pretty full up! All down to this running lark! I thought it was giving me just one hobby, but somehow I’m ending up being quite greedy with wanting to add different physical activities….

Great to hear about your progress. These moments of needing to integrate easier paces, or return to pre-5k distances, they all make us stronger, I’m sure.

[Doris8 Graduate10]

I like your Jeffing routine for your calf injury. I would be jogging slower than my walking. But even doing one of the Jeffing for example the week No4 Total 32 mins. . My walk usually takes 40/45 mins. And I could probably do the last minutes I take after the week 4 just to walk home to make up to 40/45 mins. So as not as much stress on joints. As u say just 3 times a week and I could walk the other days. Were you trying on week 12 to do 35 mins in 5km. ?

[CBDB Graduate10 in reply to Doris8]

LOL No 😅😮‍💨.

No way I can do 5k in 35 min. I’m super slow , so I think the fastest 5k last year for me was 53 min or so. I am also faster walking than jogging (Japanese slow jogging/running). But my fast is nothing compared to yours … 🤣🤣🤣🥵😅👏

But I fancy using the 3min/1min ratio to run a 5k, (or maybe 5/1) and see if that speeds up my time. I seemed to be able to run faster in the 3 min spurts.

[SueAppleRun Graduate10 60minGraduate]

Glad your cold wasn't too bad, mine has floored me completely

[CBDB Graduate10 in reply to SueAppleRun]

I’m still fighting mine off, I think. It hasn’t decided yet to settle, luckily. Hope you recover soon.

[SueAppleRun Graduate10 60minGraduate in reply to CBDB]

Thanks , I have a yen to get out in the sun and see how long it takes to walk 3k but Willow reckons if I can walk 3k I'm fit for work, daft man

[CBDB Graduate10 in reply to SueAppleRun]

🤣🤣