Couch to 5K
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Off the IC - and advice on next steps, please!

Off the IC - and advice on next steps, please!

... and back to visiting my old friend, as you can see in the photo (the Colosseum is just behind me - that's the Arch of Constantine in the photo). I was able to go out on Sunday morning as my husband was in Rome so I could sneak out leaving everyone sleeping without worries. I had a truly wonderful time - better than I imagined, I think I had forgotten how much I enjoy myself. I am so happy to be back out there.

A round trip from home to the Colosseum and back (without detours or laps of the amphitheatre) is a perfect 5k, and that's what I did, as before - but that included five minutes warm up and cool down, plus two short walking pauses of a couple of minutes each. Took it all quite slowly - I have no idea how long I took as I didn't time anything, since I didn't have to be back for work. Had to keep reminding myself not to speed up too much and to be honest I would happily have done more but it was twelve days since my last run and I know that when you hurt yourself, you don't necessarily feel it at the time, so I tried to exercise restraint.

Today I am pleased to say that I have absolutely no twinges or soreness of any type. I addition I have no idea how many kilometres I covered walking this weekend but I swear that it was like a blooming ultramarathon.

The sense that something is not ok with my right foot remains (though it is not causing pain now) and I still need to look into it, but I am pretty sure it's not something caused by running. I did have problems with the same foot with dance (classical) but that was many, many moons ago and tbh until recently I'd forgotten about it.

I'd hoped to make an appointment over the weekend but didn't get round to it - have been absurdly busy.

As for how to go from here - I was thinking about approaching my next three runs in a similar way to yesterday's - not paying too much attention to time and with walking intervals - and then getting back on the programme. Experts out there, what do you think? Also, I had just done W7R2 before ending up on the IC. Assuming all goes well over the next week, should I then think in terms of picking up where I left off, or go back a bit? Any advice gratefully received!

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If you are happy with how your foot feels after the next three runs you should be okay to carry on with W7R3 but as you say don't worry about the time but obviously if it starts to hurt stop and carry on walking until you finish.

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Thanks for replying! I think this is probably what I'll do - I'll see how I feel after these three runs and if in any doubt will go back a week or so; otherwise, I'll move on (cautiously). I didn't enjoy being on the IC and don't want to land on it again!

I'll also need to find a good new routine for running as at least two per week will need to be after work rather than in the morning. Will check out the nearest big park (which hosts a running club - I may eventually venture forth and enquire!)

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I am looking at running after work as it is to dark in the mornings and as I leave for work at 6:30 the sun hasn't really made an appearance otherwise my runs will be once a week at the weekends until January. Still you are nearly there I bet you can see the finish coming have you decided where you are going to do your grad run.

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I haven't really, but I'd probably prefer it to be an early morning one either my old favourite near the forum and Colosseum (it feels like an old friend and seems to be full of good memories I've made over the last few months) or possibly along the Appian Way. There are so many options.

I'm really keen to get to know the near(ish) park better as a runner, as so far it is a place I only associate with children's picnics there (which are invariably far more punishing than they sound!). It's a VERY uphill trek to get there but that's a good warm up, right?!

I have the same problem as you re the mornings. Aside from there needing to be an adult home with the kids, I need to be back home before 6. I'm not keen on leaving the house at 5, much less so in the pitch darkness. Unfortunately later in the day central Rome is just too busy for road running. It would be like trying to run round a busy pub on a Friday night.

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After being rudely interrupted by having to work I was going to agree with you hills are a good workout however I try and avoid when I can but contrary to what some say Essex is not as flat as you think as I have found out a few times when out on a run.

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Sounds eminently sensible to me too. You did the 5k and you know how your bod feels. Another couple of trials won't hurt at all. Good luck...

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Thanks! I think so too. Certainly it's 5k door to door and my brisk walk covers quite a bit of that, and the route avoids hills, which seems right for now.

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My right foot is made of crystal, twice dislocated through falls. When it complained and decided to swell up during my actual graduation run l paid another top dollar to the luckiest physio out there and when she fixed it l, as a good catholic, went through runner's punishment and repeated the entire program. Mostly listening to Johnny Cash. God, some cracking tales the man had.

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Oh crikey! Erring on the side of caution sounds wise but I am not sure I could go through that type of penitence!

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Hey! All is not that bad. On the plus side I was well equipped to jump into 10K move afterwards :)

Remember, repetition is the mother of all skill ;)

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Yes - very good point. I guess that as long as I'm getting out there and building up my stamina and getting more kms in the bank, then it's all good.

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