Starting C25k all over again after 4000 klms of running

[Bazza1234]

Sigh!!! In January, it will have been almost 4 years since I first started C25K. Since then I have done 111 parkruns, 3x 10K races and 3x half marathons, culminating in what I think will be my best run ever my last HM in April at 2 hours and 23 minutes. All this between the ages of 67 to 71!! BUT - I fractured the 5th metatarsal of my right foot in June and it has been very slow to heal - my last xray a month ago showed it to be finally showing some signs of healing. Anyway, I have decided to resume "training" very slowly and tentatively and see how it goes. I have made a few attempts to restart over the last month or so - but my foot has told me "NO!" in fairly short notice. Anyway, my plan for the next 9 weeks is to do one run per week on the gym treadmill starting at 10 minutes and increasing by 1 minute each week to 20 minutes, on another day of the week I will do all 9 weeks of C25k but only one day of each C25k week to get me to running continuously for 30 minutes over the 9 week duration - and finally parkrun each week starting at the 44 minute finish time I did last week ( a long way short of my 29 minute PB) and reducing by 1 minute each week. If all goes well, I will be running on the treadmill for 20 minutes and 30 minutes non-stop during the final week and 36 minutes at parkrun. If I can get to that level - then I can proceed to start training "properly" for a 10K that I have now signed up for in early May .

I spent an hour in the gym yesterday - of which 10 minutes was on the treadmill and 10 minutes on the stair-stepper ( 500 steps) and so far so good - but as I sit here I can feel the fracture reminding me that it is still there and don't do anything stupid!!

[Gbh36]

Wow impressive stats - take it easy - hope it goes well for you .

[mrrun Graduate]

Fractures are a different ball game compared to anything. You sound strong, mentally and physically, and will come out of it.

Very best of luck!

[Oldfloss Administrator Graduate]

Lovely to have you here Bazza... Although, I am far too much in awe of your achievements to offer any advice x

[Millsie-J Graduate]

Great plan Bazza. Good luck with it all, you will do it!

All your experience will get you back there 🏃🏻

[Elfe5 Graduate]

Wow Bazza - I'm impressed by all you have achieved- very inspiring thanks. Enjoy your return to running when your foot gives you the go ahead. 😀

[Hidden]

Wow, youre even older than me! And doing all that running...no excuse for me then. I really hope your fracture heals completely soon, it must be so frustrating.

[Ajs07 Graduate]

Wow you are amazing with what you have achieved and I have no doubt that you will get back there. I am in awe of you, well done xx

[Maddee_6333 Graduate]

Good luck!

[davelinks Graduate]

Looks a good way back Bazza, ease the foot back into it, good luck!😊

[IannodaTruffe Mentor]

You've come a long way from the guy who stated that he was not sure that running was going to be something that you were ever going to do, Bazza.

You have never failed to impress in the past, so I am sure it is just a matter of time until you are fully back up to speed.

[kickibro Graduate]

That's really tough, but I am glad to hear it is healing albeit slowly. I wonder if you could speak to your Doc about having a short course of steroids designed to promote healing? Also, how about adding a protein shake to help support the healing process too?

I think you've done absolutely brilliantly.

Pepper xx

[Imeviesgranny Graduate]

Fantastic running achievements. I hear your frustration but drowning it out is your determination! Good luck with it all. Keep us posted

[Theziggy Graduate]

Bazza - that is what I call a PLAN - best of luck with it

[HeleneCorsa Graduate]

Firstly, what an amazing set of achievements. If you've done it all before I'm sure you can do it again.

Fractures can take time to heal and it really is true that the only way forward is rest. I broke two ribs six years ago and really struggled with healing as my older two kids were still very small at the time and so they were physically quite demanding. The pain in my ribs seemed to improve when I was at my desk in work, then deteriorate badly during the evening. Eventually they healed, and a good few months later, when all was virtually forgotten, we moved house. After days of packing and shifting stuff around, I spent the day of the move hauling boxes around - and was absolutely floored by the pain in my ribs later. I thought they had fully healed long before.

You are clearly very sensible and aware, but just wanted to offer my story as confirmation of what you have already said about caution.

I suppose the good thing about having done C25k before is that you know it works and can trust in it 100%.

I am impressed at how much support you offer to others despite your lengthy stay on the IC.

Onwards and upwards!

[Getfitok Graduate]

Good luck, hope all goes well 😊

[skysue16 Graduate]

Sounds a great plan 👍 Best of luck with it and take care 😊

[TedG Graduate]

I’m in awe of what you’ve achieved Bazza. Being just 2 years younger than you, there’s hope for me yet....all I need is a fraction of the determination you possess. Hope you’re back to full fitness soon 😊