Week 9 / Day 1

[RobD]

Oh boy was I looking forward to getting my gear back on for this one .. a week not running after 8 weeks of running every other day is an awfully long time. Anyway, I stretched out, warmed up, made sure I did had everything prepared .. and nailed it !! After 30:00 mins i had done 2.96 miles, so I just carried on until I hit 3.1 .. ended up doing 3.3 miles in 33:36 ( my total route x2 ) ... Bloomin' epic !! Off to stretch our some more, do my knee exercises & wait a few days until I repeat it all again. Thank you all for your help, words of wisdom, support, encouragement, open ears, theoretical kicks up the b#m & more besides .. i wish we could all meet up and have one big run together .. but hey TTFN

[ju-ju- Graduate]

Well done and you are being very sensible to prevent problems

[Fat_stab Graduate]

Well Done Rob...

And out of interest, what knee exercises do you undertake?

A.

[RobD Graduate in reply to Fat_stab]

A complete set of these, daily, except the 2nd to last one. Will be still doing them daily now, just to maintain strength in my knees. Apparently my quads had developed quicker than my thigh muscles so my knee cap was being pulled out of line. nhs.uk/Livewell/c25k/Pages/...

[Fat_stab Graduate in reply to RobD]

Cheers

I had a similar problem several times when I switch from running to cycling and vice Verda.

Will take s look.

Could I ask you please to reply to my leg strengthening and stretching thread please?

I think a thread with various stretching exs etc a useful resource.

A.

[RobD Graduate in reply to Fat_stab]

Can you provide a link ? Save me hunting for it ..

[Fat_stab Graduate in reply to RobD]

Sure

healthunlocked.com/couchto5...

Many thanks

[Oldfloss Administrator Graduate]

Well done youx

[tortoisegirl Graduate]

Glad to hear that you are able to run again - and what a run! I fear that if we were all to run together all I would see would be your dust!

[RobD Graduate in reply to tortoisegirl]

Not a chance, I'd enjoy running alongside you all ..

[poppypug Graduate]

Oh Well done Rob, really pleased for you xxx

[Aldlib Graduate]

Auch glad to see you back on form Rob. Looking forward to hearing about your graduation run. Its so worth all the aches and pains!

[Vanessa291 Graduate]

Excellent Robd 😀

[SillyLilly Graduate]

That's a great run after being off running for a week! Your time is great! I've been off running since last tuesday due to a nasty respiratory virus. I only hope that my first run back will be as good as yours. I'm thinking tomorrow may be the day (that is if I can finally get a solid nights sleep without coughing constantly.) The last few mornings I had hoped to go out but i was still coughing too much. Hate colds! But at least I can breathe through my nose again.lol Keep up the great work.

[RobD Graduate in reply to SillyLilly]

If it means only running once a week so be it !! Thank you.

[McFitty Graduate]

What a brilliant return run! You must be pleased as punch. Only 2 more and you'll have the badge to go along with the 5k and fabulous time!

[SlowWorm2016 Graduate]

Well done, RobD :). I'm off to do wk9,r1 shortly at Parkrun and must say I am slightly dreading it but you are an inspiration. See you soon as we near the finishing line ;).

[RobD Graduate in reply to SlowWorm2016]

You CAN do it .. just think if he elation as you finish the run, then it's it's a case of repeating what you have already done twice more to put the seal on a brilliant 9 weeks .. jog on

[SlowWorm2016 Graduate in reply to RobD]

I did it! Plus walked there and home again so I have covered 6.76 miles so far today. Sitting on the sofa sweating like there's no tomorrow now Roll on runs 2 and 3!! x

[Ullyrunner Graduate]

Well done - graduation and 5k virtually in the bag now!