I was Mr Smug this morning feeling pretty good after yesterday's w3 d3 so much so I took the dog for a leisurely 6k walk and about half way round got a sore, very tight calf between the muscle and the heel, done lots of stretches. Just hope it's ok for w4 d1 which is Tuesday evening.
Any pearls of wisdom would be welcome.
I found that aiming for stretching five times a day helped until my legs really got used to the new exercise. Good luck!
Rest and a bit of stretching. Is it an ache or pain? If the former, then hopefully Tuesday will be fab, if the latter then you may need to rest up a bit longer. Use your culinary skills to cook up some resting treats... really hope it's better for Tuesday for you
It's an achy painy sort of thing, I'm considering some vino collapso and something garlicky.How does that sound?
I'm in ... too bloody hot to cook here. Do you do takeout Deliveroo ?
For free lodgings I'll cook for you, I even make wine as a hobby. We used to live in Southern Spain so really missing the sun.
Yes but you really don't want Lucifer. He is too hot to handle. But then the grass is always etc. I loved London's grey last week, but when avoiding buckets of rain, I did have second thoughts...
Mad dogs an Englishmen, there's always a shady spot to sit with a glass of falling down water.
It looks like I'm on my own my wife Kath said "I'm not, I'm at the dentist tomorrow"
Roll, stretch and do not run until it feels better... 
The previous heel pain and this pain are possibly related. The Achilles' tendon attaches your calf muscle to your heel bone. It may now be inflamed. If it gets worse or does not respond to simple treatment then you should get a proper diagnosis.
You could try anti inflammatory medication, RICE. (rest, ice..... a frozen bottle water rolled under your foot, compression and elevation).
Then stretches and strengthening exercises.
Also, do you have supportive shoes, if not go get a gait analysis and mention your sore heel. It may be worth ensuring a heel to toe drop of 12mm which is advised for plantar problems ( heel).
Thanks for that advice, I'm a keen walker and I've had plantar issues in the past, luckily my GP is a runner and has the same problem so he has advised me in the past. I wear innersoles and it had settled down but running seems to have abrogated it.
The right shoes are a must for people like us who are prone to PF. I also recall you were advised you over pronate significantly. Again you need the correct shoes. If you haven't already invested in some, now is the time to do it.
I had something really similar. Took over a week to recover and made me really nervous that it would happen again, but I did a couple of week 3 runs and now have done week 4 with no problems. I have been trying to stretch a lot more and drink more before and after runs. Hope you recover soon.
Thanks Clare, I was just surprised that it came after yesterday's walk rather than Saturdays run. It does feel about easier this morning. I will try what you have suggested. Thanks again 👍
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