One big pain (in the butt)

[doggytail]

Did the pr on Saturday in 41 mins ,2 mins slower than last week. My knee was hurting, my lower legs were hurting and my glutes were hurting. Just one big pain really.I do a couple of stretches leg swings and lunges then walk the 3k to the park as my warm up, then do a a few jumps when I get there, is this not good enough for a warm up? To cool down I walk the 3k back home.

I still ache so not done anything since Saturday not even been to the gym🏋️‍♂️ is it time to treat this aging body a little more gently.

I have started jeffing now instead of running doing 15.30 ratio I quite like it

[Chinkoflight]

Hi doggytail, that warm up sounds quite intense for a parkrun. I walk for circa 0.5k and if early at PR do a few gentle dynamic stretches and get my HR to 100+

I did a PR on Saturday, a bit of a challenge for reasons unknown, so did a long for me 14k walk on Sunday including hill climbs. For some reason I felt good Monday and although on my unwritten schedule I had this as a short maintenance run prior to an attempt later in the week to do my first 10k I decided to go for it yesterday, expecting to bail out. But I went on to run it and then walked later in the day.

Feel good this morning and the muscle strain from 9 days ago has gone.

Here's an interesting take from an article I was just reading before your post,

Active Recovery

Active recovery is an important component in running training. Active recovery is when you recover while being active rather than just resting. This is especially effective when you are feeling fatigued and want to maintain your fitness. Instead of completely taking the day off of running, you could do a beneficial cycling workout while letting your muscles recover from running impact. Many studies show that active recovery can actually be more beneficial than static recovery because more blood will flow to your muscles and allow for faster recovery. Make sure to listen to your body when determining the effort level of your cross-training.

[Fran6500]

I would think that is a good warm up you are doing assuming you are walking at a brisk pace? The real question is how much you did during last week before the PR? For your body to be hurting you may have done too much or not enough rest days in between?

Chinkoflight's extract re Active Recovery is quite interesting as got to admit, my idea of recovery is doing nothing that day😂

You mentioned you are now jeffing. Glad you are enjoying it. Is your ratio mentioned 15 secs running, 30 secs walking?? or something different? I am wondering whether to go that route to try to get faster on longer distances as all else seems to have failed😀

[doggytail Graduate10 in reply to Fran6500]

Thank you for your reply, looking back I think I did to much walking during the week as well as the gym so probably that was the reason.I do feel a lot better having had a couple of days off from the gym. I did a 3mile walk today with no pain so it must have helped.

My jeffing is 15sec run 30 sec walk at the moment x

[SueAppleRun Graduate10 60minGraduate]

I think if you rest on rest days instead of going for long walks that might suit, do you do daily squats? I just do 10 while I brush my teeth, built up to 10 while the kettle boils and other times during the day but with just 10 to start I soon noticed a difference