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Couch to 5K
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A set-back and a (gentle) comeback

So, for those of you who do not know (and how?! I have been moaning about it ever since it happened!), I pulled a hamstring back in November, and it has been a long, hard six weeks of recovery and rest. I would not wish a hamstring injury on my worst running enemy (not that I have any), as it notoriously takes a long time for a ham to heal (something to do with there being a slightly lower blood flow to that muscle).

Anyways, long story long, I am running again! Albeit gently, 3 x a week, but starting C25K again – truncated. One run from each week. This morning's run was run 1 from week 5, so three lots of 5-minute runs, and I thoroughly enjoyed every run! My legs feel very strong – maybe from the strengthening programme I started when injured? I have been doing planks, bridge, donkey kicks and just recently, squats. I felt like I was flying this morning and my breathing was good! Over the moon to have a regular running routine again, folks.

This period on the IC has been good for me. (I cannot believe I am saying this). Mostly because it has given me perspective, taught me patience, and made me realise that running is in my soul now. I did not once lose my mojo, getting back out there was a dream come true, and I want to have running in my life for as long as I can. Whilst injured I stayed close to this lovely forum, read lots of great running books, listened to some fun running podcasts, and daydreamed about lovely runs to come this spring and summer.

Happy running lovelies. And to those of you currently nursing an injury, I wish you a speedy recovery.

Sadie-runs xxx

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Lovely post.

There is never a good time to be on the IC, but I guess over the darkest winter months must be better than over the summer.

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Thanks Whatsapp! I suppose it did help somewhat that during my "holiday" on the IC the wind was howling, the rain was a-coming down and the pavements were icy! I was on the couch – but with a good book on running to keep me motivated! xx

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It's great to hear that you are back! I'm sure you'll be back up to full fitness very fast and look forward to reading about your runs again! Those strengthening excercises sound good, must get onto those myself. I tried a plank yesterday for the first time and lasted about 20 seconds....😅

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Thank you my dear. :-) I am looking forward to getting back to my longer runs, that's for sure. Ah, the plank! I hate it but I love it but I hate it! It has taken me 6 weeks to get to holding it for 1.5 minutes, but it is definitely working, my waist is so much tighter and generally I feel stronger when I run now. Keep it up! xxx

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So pleased for you Sadie, good to have you back and in high spirits. Time to get those robot legs going again 😘

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Thank you dear Ted. x I was sorry to hear that you were on the IC too – but I see you are out again! Take it gently, you will be up to full strength again in no time. I was surprised at how little fitness I had lost in 6 weeks. xxx

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Just back myself Sadie. We got sidelined about the same time. I'm doing the entire programme from scratch, if my hip pops again I'm permanently done for they tell me, and can relate to everything you say.

Wishing us both many happy miles in our futures :)

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Am very glad to hear that, John. Good plan to start from scratch and build up slowly again; that should help. No hip popping allowed! And slow steady running. I love the old slow and steady, no speed freak here.

I second that – wishing us both many happy miles. xxx

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Welcome back Sadie (& Irish John). Great to hear you're still loving every minute! See you out there 😚

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Thanks Seaskimmer! Running just makes me so joyful. Have PMS at the moment (sorry if TMI), and went out this morning a bit grumpy. Returned with a smile on my face and singing. That's why I run. xxx

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What a nice post. And so pleased your run today was a good one. I also did W5R1 today (although it’s the first ever time for me) Hope you stay injury-free. Happy running 🏃‍♀️🏃‍♀️🏃‍♀️

Liz x

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Thanks so much, Liz. And well done on completing run 1 of week 5! It is a lovely one. Just you wait, you are going to really enjoy the longer runs! Keep it up. xxx

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Welcome back Sadie-runs :) You kept the faith and it's paid off. Nice to have you up and at it again! Let's be careful out there.....

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Thanks Mrs Lovely Wheels. I promise, I am super careful. They don't call me sensible Sadie for nothing. However, my body seems keen on running through the whole gamut of injuries a runner can have, and ticking them off! x

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Great to hear you are out and about again.

Injury does teach us a lot, including the language that our bodies use. In future you will be better equipped to listening to and understanding your body.

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Thanks Tim. I think I am a bit hyper-sensitive about injury now...which in itself is a problem!

I hope that all is well with you. x

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Fab that you are proof that mo-jos don't die! And well done on doing your gentle re-entry run. Slow and steady will bring you back to where you were. Nice to see you back in the running game again.

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Thank you so much, Jancanrun! 😘

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Sorry to hear that, glad you're on the mend and back into it..

Hamstrings..sitting a lot doesn't help them, mine feel a tad tight sometimes so have to stretch them well with the calves..😊

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Thanks Dave. I do have a desk job. Sigh. But try and get up and stretch more regularly now. Modern life, eh? x

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What a great read Sadie and I’m so glad to know that you’re running again! Really pleased for you, it’s also incredible and so lovely that you didn’t lose your mojo at all during your time on the IC. You are indeed a runner!

Sades x

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Thanks dear Sades! How is your running going? xx

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It’s not happening at the moment Sadie, big sigh. I’m hopeful that it won’t be too long xx

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Oh no, not you too, Sades. 🙁 What’s happened? That’s 3 Sadies down now (well, 2 of which having to work back up again.) Big hug xxx

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I began to struggle in December with my chest after an infection and discovered that the really cold weather brought out my childhood asthma, I’ve since got bronchitis so resorted to just giving it a rest - I didn’t ever resolve it! I plan to restart as soon as I feel able. Going out and coming pretty much straight back didn’t do my mind any good! Anyways - thankfully not an injury I suppose. So glad to read your progress xx

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Oh love, of course - I just didn’t realise it has been going on for so long. 🙁 Don’t go out again until your chest is fully better. The running will wait for you, and you could ease back in like me - one run from each week of the programme. I am finding this very achievable and not half as hard as C25K first time around. Feel better soon. xxx

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Wow! If I was on the IC that long, my bottom lip would be so far out, I'd topple off it. But you are a blinking inspiration! No wallowing in misery, doing planks instead! Never mind all the other stuff (that I don't understand!) too. So many people would chuck their toys out and give up, but you've bided your time and done things to help yourself and come back stronger for it. You are totally awesome! Wishing you many fantastic runs in 2018, you really deserve them my lovely :) xx

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😂 Thank you darling Fishy. Not being able to run was totally pants, but I knew I couldn’t walk around with a long face for 6 weeks. When in doubt, do a plank! Yoga saved my sanity, too. (I admit I did have a few wee tears and a couple of Oscar-worthy outbreaks of “maybe I’ll never be able to run again baaaaaawl!” but strictly in private, with a nice cup of tea and blow of the nose after). xxx

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Whoopy Flippin doo!!! I have been waiting to hear this & it is music to my ears!!!! I am so glad you are back Sadie...I can’t tell you!!! I’m glad you’re all mended, you have been very patient & I know you’ve been keeping an eye on us all on here which is good coz it keeps you wanting to get out there...i slipped on my stone steps in the snow on Sunday but still went out Monday morning...haven’t been out since though as my knee felt a bit dodgy...but it feels fine now so I am getting up extra early in the morning and I CANNOT WAIT!!! Welcome back to the outdoors Sadie, we have missed you xxx

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Yikes Mummycav! You slipped? Oh you poor thing, that must have given you a fright! Damn this bloomin’ icy weather. Bring on spring! Glad you rested it up and it is feeling okay now - but do keep an eye 👁 on it during your next run. Mmmmm early morning runs, I love ‘em! Enjoy yours!

Thank you as always for your lovely kind words of support. You are a doll. 🧜🏻‍♀️ (That’s a mermaid, couldn’t find a doll emoji, but the sentiment is similar.) xxx

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😘😘😘 Thankyou Sadie....pre running my knee (without a kneecap) would’ve felt immense pain but this running business has transformed even my knee! I’ve a massive bruise on my elbow now but that’s about it....blooming hate ice!! At least I can survive a fall now eh? X

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Oh no! Sorry to read about your slip, Mummycav, but glad you are better. Icy steps are so treacherous.

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Thank you HeleneCorsa ...black ice, so dangerous xx

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Welcome back! I know very well how that feels, and how strong the experience can make you.

The ham will heal, you'll be alright. And as for what you've missed? The weather in sarf London has been brilliant, mild and perfect for running in your absence.

Stay well & all the best!

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Thanks mrrun, appreciated. The ham has made a full recovery thank god. But there were moments when I thought sheesh, how much longer?! You are right though, I feel far more pragmatic now - injuries happen (especially when you are *cough* the wrong side of 40), but it’s how you deal with them that counts. Right? Hope your running in “balmy” Sarf London is going well. It has been positively tropical in Beckenham today. 😀

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....at one stage when l stormed through Dulwich Park this morning, embalmed in sunshine, l dared to think the winter's over. Fast forward 40 minutes and the heavens opened. (fair enough, we got the rainbow as a freebie afterwards).

You've got to love the way the guy above plays his thing. ;)

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Ah, lovely Sadie, what an uplifting read.

As cr@p as it may feel at the time, I do believe everything happens for a reason.

Glad you are well on the road to recovery and sporting some strong legs too 😊

Happy running 🏃‍♀️ xx

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Thank you dearest HITC. Hope you are doing well, lovely. xx

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Still battling the flu virus. Started 5 days of steroids today (for respiratory problems) ... should be able to run a Marathon by Wednesday..!! 😂 xx

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Eeeek! Poor you. 🙁 So sorry to hear this, what an absolute bummer. Hope the steroids do the trick. It has been a bad winter for colds and flu...

Good luck with the marathon. If you want a running buddy, I’ll start training on Tuesday.

Take care and get well soon, dearest. xxx

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Yes, and would you credit it... I have a water infection too 🤦🏻‍♀️, so antibiotics have also been started this afternoon. I felt like taking myself on a one way trip to the vets today 😆

Haha, I’d love a Marathon running buddy... get training (oh, can you imagine)..?? 😂😂

Thank you my lovely, doing my best.

Keep enjoying the steady runs. Xxx

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Getting all your ill health out of the way in one foul swoop! Good lass. Very efficient. But 🙁.

(I love reading about people’s marathon running experiences, but the more I read, the less I would like to do one. Pure torture.)

You are not ready for the vet yet, don’t you worry. xxx

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Yep, that was my cunning plan... nobody likes January anyway so I thought I’d just write it off and go wild for the rest of the year 😂

Nor me, let’s cancel.

Thank you, that’s actually the nicest thing that’s been said to me all day... hahaha 😂😂 xxx

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Bloody Nora HITC sounds like you've been to hell and back, you poor, poor thing. Is this still what you were ill with at Christmas? Steroids and antibiotics? By 'eck. So many people seem to have flu atm. Hope it clears up and you are back to your usual rude health v soon xx

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Yay, I’m having myself a party here (albeit a pity party)..!! 😂

Yes, this is still the flu that flew in on Boxing Day. Steroids for respiratory inflammation and antibiotics for a water infection ... woohoo, it’s all happening.

Yes, it’s taking no prisoners. I was told, in no uncertain terms today, NOT to underestimate the power of a virus 😳

Thank you my lovely, I just want to be able to ‘do’ ... anything at all ... without being laid flat in my ar$e as a consequence.

Roll on Spring..!! Xxx

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Oh my God that's just awful - all those weeks! Blimey, take it easy, you probably get exhausted just thinking about running! Just think of it this way, the weather's been shite, too filthy for running. You haven't missed much. Do get well soon! xx

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That’s what I try to console myself with.

I’ll be back... probably not for a wee while and, undoubtedly very slowly, but you and I have cake and a 10K to demolish 😉

Thank you lovely xx

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All washed down with some winners fizz 🥂🎂🍰🏃‍♀️😆

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Haha, that’s taken as read 😂

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Hello again Sadie, this Sadie has had some set backs too. 2nd time around and cautiously optimistic- W6 R2 next up. Good luck lovely lady x

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Oh no! Sorry to hear this, Sadie! That’s 2 out of 3 Sadies dealing with come backs! Well done on getting back to W6 again. It’s not so difficult 2nd time around, is it? Good luck to you too dearest. xxx

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Glad to say I'm back in it and determined to finish this time! Thank you lovely lady, have a good weekend xx

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So pleased you are running again- it's a good feeling after a pause.

I have decided to use your idea of one run from each week for my post persistent lurgy running, so thanks for a great idea. R from W2 went well yesterday ( + a few extra mins- shhh!)

Happy, happy running Sadie! 😃

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Thanks Elfe! Hope that you are up to pre-lurgy form again soon. The method seems to be working well for me. I enjoyed run 2 from week 5 today - two lots of 8 mins - and it felt fine. Next run is 20 mins yay! (I have done 1 run from weeks 1-4, but I rather loved the build up of week 5, so doing all 3 runs to get to 20 mins!)

Happy happy running to you too, dear Elfe! xx

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