How to return from a calf strain well (PART 9): Familiar routes and new habits

[CBDB]

I have to apologise for the two pictures, as many of you probably have seen me post this scene so many times before. But I just seem to not be able to get enough of this vista of my winter running route.

I feel lucky to live in a place where this route exists, but also am so aware that my choice of routes tends to be on familiar trails, on the by me well trodden routes rather than choosing to explore some new ones. Maybe something to work on in the future.

But for now, this familiar route helped me complete my week 7 of my 12-week running plan.

And I finished the third one for this week of the plan this morning. 10min running, 1 min walking. Repeat 4 times….. or so I thought ….until I read my plan again and realised I should have run rather 3 x 10 minutes, and not the 4 x 10 minutes I did.

Huh 🤔… oh well.

Well it felt ok, and as I’m super slow, I hope no damage done. I did think it was quite a jump from the week before with 6x5minutes. And the 10 minutes seemed long, as I had set Runkeeper not to announce anything in between. So the only thing that kept me going through the 10 minute long intervals is the awareness that this duration was the equivalent of 3 songs and 1 advert. 🤣🤣🎶🎤

So apart from the extra 10 minutes of the 40 minutes total of running not being an issue, what were my takeaways?

- NEW GLOVES: or rather old gloves. As I put my running gloves into my walking jacket (yes! I walk now as well! 😊) I dug out the gloves hubby gave me ca 2 years ago, and that I never tried as they seemed to be a bit thin. But they are the kind of gloves that work on a touch screen. And taking the above two pictures was no problem at all! So I’ll be wearing them for the cooler mornings. Unlike my warmer gloves, they also stay cooler for the rest of the run!

- MY BELT: ever since cracking the back of my IPhone, I have run with an old cheap running belt I had from the beginning of my running journey. It had the advantage over my free train vest ( healthunlocked.com/bridgeto... ) that I didn’t need to take my phone out of its protective cover, something that was important to keep the cracked back of the phone from cracking more. And I found I really like running with the belt. Add Bluetooth headphones to the mix, and it is really easy to just take the phone out of the zipped belt just for a picture.

- A NEW SPORTS BRA - I ran in a new sports bra today and boy! What difference. Last time I posted a run I was still grumpy having had to spend so much money on new bras, but I love this one. It felt like nothing moved no matter how bouncy I ran! Bring the speed intervals on!!!

Anyway, 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...

[Doris8 Graduate10]

I hope you’re adding this run to your 1000 miles challenge. Your gloves sound a bit like mine touchscreen thin as well Nike. But not good for really cold days. Think need a pair of even gloves for Raynaud disease , that might help tips of fingers really hurting. Got a Spibelt for phone and put earphones through, nothing fancy. A new you with a new Bra. Keep up the good work super impressed with all the hard work on your reports.

[CBDB Graduate10 in reply to Doris8]

LOL, the runs are definitely going on to the 1000 miles! 😃👍🏽 By now, I’ve set up everything in such a way that it happens automatically. Running and walking through Runkeeper and then to the #1000Mile app. Rowing and yoga through Strava and then to the app.

My gloves were no-names, but they do sound the same. Raynaud sounds painful, so hoping you find some gloves that manage both cold and physical activity and touchscreen sensitivity.

Thanks for the being impressed by my reporting. Reporting here really works in making me accountable to myself, so it helps actually.

[LottieMW Ambassador]

Ooo, over half way back now! 👏🏼

You might as well stick to your familiar routes as they work for you. Save the explorations for when you’re running freely again. I ran C25k around the 2 mile River Walk until the last 2 weeks when I would have had to double back. It certainly helped during those early weeks when it was really hard.

[CBDB Graduate10 in reply to LottieMW]

Yes! Just that. I do find familiarity allows you to focus more on forming a habit. Thanks for that! 😃

[DylanTheRabbit Graduate10]

Nothing wrong with revisiting the same routes. I like to see how things change through the seasons.

[CBDB Graduate10 in reply to DylanTheRabbit]

Me too! Thanks. 📸🌆🌃🌁🌉

[grumpyoldgirl]

I like using familiar routes, it means I have an idea of distances, when to turn back, etc . But more importantly, what make of bra did you get? My favourite one so far is a shock absorber ultra run, but it's certainly not cheap, and I couldn't wear it all day. Although I did get a decent sweaty Betty bra in the sale, which made it reasonable.

[CBDB Graduate10 in reply to grumpyoldgirl]

Thanks. I’m not very adventurous in trying out bra brands, anymore.

I tried one sports brand, failed, as their bra in my size was far too small, which tends to upset me loads.

Then I asked another running brand, which promised on their website to cater for all sizes. They didn’t. Which made me feel even worse. (I did complain, suggesting even people in my cup size do run)

And so I went back to good old M&S.

So I’ll not try any others as it just means I become your namesake buddy: anotherextremelygrumpyoldgirl! 🤣🤣

[grumpyoldgirl in reply to CBDB]

Oh no! We don't want you grumpy. (Ones enough! 😁) I don't know why sportswear manufacturers think we are all size 6 and twenty years old. Or why their bras are smaller than the size on the label. I mean, why???!! 🤷

[CBDB Graduate10 in reply to grumpyoldgirl]

🤣🤣😁 Exactly, right? 🤣🤣

(Well, and a bit grump at the right time can be a good thing! So happy to join in the grump at times! 👍🏽🤣😤🤣)