Couch to 5K

Return from the IC

After a month's hiatus from running on Doctors advice I went out for a little tester mile last night with my two daughters for support, and feeling good from that run last night, I set about a gentle paced 3 mile run this morning. Well My Asics says 3 miles, whilst Strava gives a stingier 2.9 miles!

My month on the couch has given me plenty of time to reflect and plan. My intention had been to reduce my runs to once per week over the winter and in the spring step up my runs back to x3 per week and train towards two goals: 5k in 25minutes flat and my first 10k run.

I realised my injuries had come about from trying to chase the first goal of a faster 5k by trying to run my flat out fastest every time I ran. Lesson one learnt then. Don't try to push every run.

This got me thinking about my first 10k. I had chosen 10k as it was the obvious next step-up, rather than because I really fancied it. Lesson two set exciting goals.

So, bearing in mind that next year I turn 40, I looked for goals that resonated more with me. The Eastbourne HM. I saw it and couldn't let the idea go. It feels big and bold for someone with only 5k on hand who couldn't run at all last year, and Eastbourne is (almost) my home town these days, so it would be quite pertinent to run here, a place I know so well.

So today I finally started my first run of my 16 week training plan to get me to the start line. 47 runs to go. No more keeping my hand in with one run a week. But a real schedule and goal to keep me running over these cold winter mornings. Only this time without trying to break my PB each and every time.

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I love a plan well done 👍 🏃‍♀️🏃‍♀️

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Thank you. It feels like I have been planning it for so long. It was a relief to get out this morning and crack on with it.

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Great that you are off the IC.

Enjoy that new target and plan!

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Oh, I love a plan!

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A 5k of 25k is very fast somvery hard! You’ll need some good strong legs for that. 10k training and cross training will help there but do go careful! 🙂👍🏃‍♀️

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I came a cropper this summer doing the same thing :) It's good to see you're getting back out there!

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Thank you roseabi . I need to learn how to make sure I stay injury clear enough to carry on doing this long term.

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I am working on my glute and hamstring strength in the hope that my hamstrings can take the heat - jury's still out :)

Half marathon is a great goal, have fun!

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Good luck. Sounds like lunges and squats are the order of the day.

I am really excited about it. My Brother-in-law has offered to run with me. He is in traing for the brighton marathon, 6 weeks later so it will be a good stepping-stone.

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Hi Whatsapp

So sorry to hear you have been out of action – how frustrating. Your post resonated with me, as I too want to learn how to run injury free. I haven't had an injury as such, but have been contending with a slightly sore hip since graduation. It is much, much better now – I tackled it with some gentle targeted stretches, and some strengthening exercises. It still twinges a tiny bit after a run now, so I have started some other strengthening exercises, targeting my glutes and core. In short, I think the key is to work on strength training, in order to prepare the body as best as possible for running – which can be quite hard on muscles and joints if you don't have much strength. If this does not work, I am going to treat myself to a session with a running coach in the new year, a professional who can analyse my running technique and offer tips on how to run injury free (there are people who actually do this!) I have no real goals as such, since graduating almost a month ago – I just want to be able to run happily for 30 mins 3 x week – that is my goal! So far so good.

I am most impressed with your plan – sounds sensible! A HM would be a great achievement, and with the plan you have, definitely do-able I would say! I think I may start toying with goals in the new year (I do keep mulling over a 10k – I am a slow and steady runner, I like the idea of running for longer than 30 mins…)

Happy running, Whatsapp!

Sadie-runs x

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Thanks Sadie-runs Glad to hear your hip is improving. I have done some strength training too whilst not being on the IC, so that may well have helped me ease my way back into running this morning.

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Hi Watsapp😊...so pleased you are back running and with a great new challenge to boot 💪....

Good luck and we would love to follow your progress and cheer you on...

You get so warm running anyway, these cold winter mornings are fine. Warm up well and wear layers. There is no time like the present 😊xx

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Thanks Bluebirdrunner

Its not the cold so much, but the dark I find challenging. When I first started C25K earlier this year (April) I had light mornings, but frost on the ground.

I like the colder weather better than running in the heat, but the dark requires alot more concentration for footfalls, slippery leaves, etc. Not to mention the shadows that jump out at you as you pass a lampost.

Having that HM gives me a good reason to get out and do it, too. Well done aswell on your 10k progress. I have being following your runs with interest x

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Thank you whatsapp. 😊

I think several people recommend a chest torch...not sure what you are using. I can run later so not an issue for me..

Be careful of those shadowy figures hiding behind the lamposts😊xx

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There's plenty of street lighting but a chest torch might light up the path better.

The route was basically six times round a loop. There was a cat sitting on a wall watching as I passed. By my last go round it had turned its back on me... everyone's a critic 😊

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🐱🐈😊...cats have no manners!

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Glad to see you back Whatsapp. We started at about the same time and you are now talking HMs, oh my golly gosh!

Take it steady and enjoy the plan!

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Thanks. It's good to be back. I had no intention of ever doing a HM, but I saw an advert about the Eastbourne HM and just thought about the route along the coast. So many wonderful times on that beach, from winter walks, to summer dips, that I felt it would be lovely to run that route. And now with my brother-in-law for company, I have something to focus on that's going to get me out of bed and running this winter 🏃🏃

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