W1 Revisited: Hello again Emergency Jelly Babi... - Couch to 5K

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W1 Revisited: Hello again Emergency Jelly Babies :-)

sallenson
sallensonGraduate

Well hello there team!!

A varied (and dull) assortment of hip/knee/leg issues and consultations with virtually every physiotherapist in East Sussex has brought me steaming back into C25K land for what should be (fingers crossed) a whistle-stop tour before I go back to B210K land (aka "Big School").

Not run for a few weeks and under strict instructions from my physio to take it easy. So the plan is to take it slow and steady and gently and pick off a run from each week of C25K. Deja-vu all over again, with some Groundhog Day for good measure.

My "physio du jour" has set me some constraints. No more than a couple of kilometres, no hills and keep my cadence at around 160. (Cadence is basically steps per minute. High cadence means more little steps, not just running faster.) My physio wants me striking on my forefoot rather than midfoot for a while. He reckons that increasing my cadence will do that. And I trust him implicitly.

So today we're off to the races with Laura in one ear and a Podrunner 160 BPM musical wasteland in the other. Just a bit of a gentle canter up and down the lane outside the house.

No proper music. No Bach. No LedZep. No "Dead Music". But I am taking my store of Emergency Jelly Babies along for the ride. They're psyched. I'm psyched. I'm also having to faff around with assorted iPod, HRM and other technologies that will all comprehensively muck me around.

"Hello. My name's Laura."

Well hello there again Laura.

I walk. I run. I walk. I run. I glance at passing cars. I say "Hello" to a few walkers. Rinse and repeat. Job done. Lots of stretching afterwards. Bit sweaty.

Any niggles? Nothing dramatic. Feels good. Left leg still intact. Right calf reminds me that I had to inflict 30 single calf raises on it yesterday. Shut up, calf.

It did feel a bit strange tho. I kept looking at my watch to see how the timing was going. Haven't done that in a long time. The "music" was effective, perhaps, but really awful. That's definitely got to get sorted out.

But a big fat tick in that box. I haven't forgotten how to run. My cadence was a lovely flat line across the countless minutes of running. Only about 1.5K of the 3.5K was actual, honest-to-God running, but that's fine.

Just nice to have trainers on and sweat a bit. And the EJBs had a nice time too. They crinkled encouragingly in their cellophane. That's what real buddies do.

Nice to be back.

Here's looking at a W2 run on Friday. Bring it on :-)

Happy running and walking, team. We're gonna smash this!!

83 Replies
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happysouls
happysoulsGraduate

When I graduate and move on to the next level I'm going to buy myself some psyched emergency jelly babies. I think that sounds like a fantastic bit of essential gear! Glad you had a good run and hope that your health continues to improve!

sallenson
sallensonGraduate in reply to happysouls

EJBs are essential runner's kit in my book. And they don't half cheer you on too. And sometimes sing along!!

Jay66UK
Jay66UKGraduate in reply to happysouls

Just remember to nibble at them rather than doing what I did, lobbing one whole in the mouth and wondering why I now have a mouth sealed with gloop and unable to breathe!

sallenson
sallensonGraduate in reply to Jay66UK

I committed to my actual running buddies that I'd never eat them Eating your friends is wrong. But nibbling on non-buddy sweets is the way to go. Nothing like a dry mouth full of sugary gloop.

We'll be in gel territory soon enough. And that will be pretty nasty by all accounts :-)

Jay66UK
Jay66UKGraduate in reply to sallenson

I’ve bought some to try. But haven’t yet braved it. I’m told they can have an interesting and almost instant impact on your bowel...

sallenson
sallensonGraduate in reply to Jay66UK

I think Wiggle do some sort of Gel Selection Box (SiS I think). Sound repellant tho :-)

I may cram my shorts with cake :-)

Equi-geek
Equi-geekGraduate in reply to sallenson

😜👍

AnnieW55
AnnieW55 in reply to Jay66UK

I’m off the gels now and am onto Tailwind Nutrition which I find better in the gut department.

sallenson selection boxes are good Hi5 do them and I used them for a time (also had too many donut bottles from those boxes of which I only used 1 once) until I found the stuff mentioned above on the 6th form forum (the one after big school). 😄

sallenson
sallensonGraduate in reply to AnnieW55

6th Form? I've heard of that. It's shrouded in cloud at the top of a high mountain and guarded jealously by dragons. Sucking on tubes of gel :-)

AnnieW55
AnnieW55 in reply to sallenson

You’ve peeked!

No,idea what uni looks like yet though - still have to go through the initiation😮🤐 - 2 more months before I get there, fingers crossed.

Equi-geek
Equi-geekGraduate in reply to Jay66UK

🤣

Good to have you back sir!

sallenson
sallensonGraduate in reply to LoungeLizaard

Cheers Mitch. Good to be back. Nice to be out even for a short canter around :-)

Brings back some memories too. Bonus is that I've not quite forgotten how to do this... x

telford_mike
telford_mikeGraduate

Welcome back, glad to see you’re off the (injury) couch again. I'm sure you’ll be back in Big School in no time, but until you are, take it easy 😀 As you mentioned, sometimes it’s just nice to be out there 🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️

sallenson
sallensonGraduate in reply to telford_mike

It's kinda nice just pootling around really. Not your kind of scenery Mike, but Bedgebury trails will be back under my feet before long.

Right now, just relieved that nothing blew up, my legs remembered what to do and I didn't have an "FFS" moment :-)

Big School can carry on its way for a bit; I'm gonna have some fun here where the real stuff happens :-)

Welcome back. Glad it went well. I’ve only just recovered from yesterday’s big school post - wasn’t sure I was ready for this one 😂. The boy done good 👏

sallenson
sallensonGraduate in reply to AnnieW55

This one was mercifully innuendo free :-)

Know your audience, eh?

mountaindreamer
mountaindreamerGraduate in reply to sallenson

Not sure what that says about those of us in big school...😂🤣😂

sallenson
sallensonGraduate in reply to mountaindreamer

That you're mature grown-ups who won't run off crying to teacher? xx

mountaindreamer
mountaindreamerGraduate in reply to sallenson

Oooo...that sounds so much better! (Was thinking more looney nutters...😂😂)

sallenson
sallensonGraduate in reply to mountaindreamer

We don't use language like that here. We're all very respectful of authority figures and anyone who has a badge after their name, cos they're cool and know about things.... xxx

mountaindreamer
mountaindreamerGraduate in reply to sallenson

👍👍👍👍😎❤️

Forestgrump
ForestgrumpGraduate

Good to see your getting on with it my friend. Hope you recover soon.

sallenson
sallensonGraduate in reply to Forestgrump

Feeling pretty good. Grinning like a happy fool. Nice to be doing my own recovery thing. And this lot seem pretty nice too :-)

Great that you’re out and making a start on this running lark again, Stephen - and now I even know what the E from the EJBs stands for! (Must have missed that post...😆😃) You’ll soon be back out in force ticking off the kms, hopefully with no accompanying niggles. 😊🏃‍♂️❤️

Glad to hear you are committed to never eating your EJB buddies. Was never sure if you meant it when you said you’d eaten the poor guys! 😳😳😳

sallenson
sallensonGraduate in reply to mountaindreamer

Nooo!! No-one eats their friends. I used to keep a stash of Gummy Bears in the car in case I had a craving coming back from Bedgebury.

It's kind of nice being here. The natives seem friendly. Only one non-grad has responded to my post tho. They may be shy. I'm a new kid on the bloc after all.

Or they may have read yesterday's post and be scared :-) xx

How's grown-up land?

mountaindreamer
mountaindreamerGraduate in reply to sallenson

They’re probably scared off by your knowledgeable graduate badge! 😊❤️

Let me see...you last saw grown-up land when you posted yesterday, so in that time, Jay has probably snuck off and now run a 10k, and Alka may well have got a bit carried away and done her 1st HM...apart from that, no changes...😂😃😎

sallenson
sallensonGraduate in reply to mountaindreamer

Those guys eh?

Runip
RunipGraduate in reply to sallenson

*Another non-grad responds*

I hope your runs continue to go well. With a jelly army by your side, what can stop you?

sallenson
sallensonGraduate in reply to Runip

Hoorah!! I'm not really really scary lol

After the last couple of weeks it was a relief to get my trainers on and run about for a bit.

Brought back some happy memories but also some "Wow, I'm loads better at this now".

I remember my first few weeks. Blimey they felt hard at the time xx

Sounds like you're cracking this - bravo!!

Runip
RunipGraduate in reply to sallenson

Thanks - not so much cracking as slowly plodding into submission, but that'll do me.

skysue16
skysue16Graduate

Great post! I am also enjoying Laura's company for the second time due to ankle issues. I tried a different trainer on the app but missed her soothing tones! All the best.

sallenson
sallensonGraduate in reply to skysue16

You too Sue!!

Oooh! It rhymes! I'm a poet!!

My plan is to try and bend the space/time continuum and pick off a run from each week. But I'm duty bound to be patient and kind to myself, so we'll see.

What week are you on now?

skysue16
skysue16Graduate in reply to sallenson

I am dutifully doing every run! Haven't run since last December so thought it best - physically and mentally. I am on Week 3 and things going well. 😊

sallenson
sallensonGraduate in reply to skysue16

Yeehaa!! Good for you.

That takes a lot of strength of character. Brilliant.

Hugs and generally jumping up and down celebratory movements/noises xx

skysue16
skysue16Graduate in reply to sallenson

That's very kind of you, thank you! 😀 Just don't over do the jumping up and down!!

SandieF
SandieFGraduate

Glad to hear it went well. At this rate you will graduate, again, in 3 weeks. Will you get another badge? 🤔. Knowing you, I bet you ‘graduate’ quicker than that too haha

sallenson
sallensonGraduate in reply to SandieF

I'm going to go only as fast as my poor knackered legs can manage. Promise! Scout's Honour! I'm woggled up for success!! ❤❤

SandieF
SandieFGraduate in reply to sallenson

Mm we’ll see 😂

Fabulous450
Fabulous450Graduate

Great to see you and the EJBs back on the run Sallenson! Now the excitement can continue!! 😁😍❤️

sallenson
sallensonGraduate in reply to Fabulous450

Bending the Space Time continuum into the shape of pretzel to get to form quickly but safely.

And a whole new set of potential buddies to alarm!! xx

Fabulous450
Fabulous450Graduate in reply to sallenson

Perfect! 👌🏽❤️

Myrar
MyrarGraduate

Great news Steven your back ...All the very best on your journey to complete fitness ..Take it easy 😊

sallenson
sallensonGraduate in reply to Myrar

I'll try hon xx

How's your knee these days? Hope all's good. You had a rotten time babe... ❤❤

Myrar
MyrarGraduate in reply to sallenson

I am fully recovered thankfully ..Thanks ..But my motivation isn't the same at the moment. . coming on here kick starts me so I am going to get myself into it again ...Only managing 20 min ..Need to start digging deep 😊😊

sallenson
sallensonGraduate in reply to Myrar

C'mon my love. Let's team up and show this thing who's the real boss. I'm up for it if you are hon xx ❤❤

Myrar
MyrarGraduate

We will do this !!!!! Watch this space people 😊😊

sallenson
sallensonGraduate in reply to Myrar

WOOF!!

Welcome back to you and the EJBs! Great to see you posting on c25k again. I’ve had a little time on the IC myself, (thighs this time, not knees, although apparently my hips are the root of all evil) and I am working back up to 5k. I managed 4.1k this morning in a time which was virtually back to where I left off before the IC and am feeling great. Slow and steady is definitely the way to progress though but hey, you know that. I’ll look forward to reading your posts again and watching how you get on. You’ll be back on the bridge in no time 👍😊

sallenson
sallensonGraduate in reply to owmeknees

No idea what my underlying thing is. Could be all manner of things being out of kilter. But I'm trusting my physio atm and he's not put a step wrong so far... xx

Hope all's well with you on the sunny uplands of running fame and fortune :-)

GoGo_JoJo
GoGo_JoJoModerator

👏👏👏 great news. Glad you have a return plan.

Sounds like you have a good physio. Constraints are frustrating but hopefully they're going to bring success.

We're rooting for you! 💪💪👍😁

sallenson
sallensonGraduate in reply to GoGo_JoJo

Cheers, hon!!

Hope you're all good now. Tho if you want to drop me kebab I wouldn't say no :-)

Onwards to W2. Which sounds even weirder than it feels :-)

GoGo_JoJo
GoGo_JoJoModerator in reply to sallenson

🤣🤣🤣 no more kebabs for a while. 80% there. Grim weather not helping but certainly got most of my bounce back 👍😁

It will soon fly!! Hopefully you'll be that much stronger for it too 💪👍😉

sallenson
sallensonGraduate in reply to GoGo_JoJo

We can be like some aerial acrobatics team!! ✈✈

Equi-geek
Equi-geekGraduate

Great to see you properly back on the programme and still on great form - thanks for the post🤭 glad the little buddies kept their heads, and good luck with your week 2 run...

Now.... which run from week 6 will you choose when you get there? 😜

sallenson
sallensonGraduate in reply to Equi-geek

The last one!! The sooner I can run naked again the better. Too much faffing with technology otherwise. And there are bunnies and squirrels and stuff in Bedgebury that are having much too easy a life for my liking xx

Equi-geek
Equi-geekGraduate in reply to sallenson

Always knew you were a squirrel worrier 🤣

sallenson
sallensonGraduate in reply to Equi-geek

I need to see the fornicating bunnies again....

Equi-geek
Equi-geekGraduate in reply to sallenson

🤭🤣

Dee_N
Dee_NGraduate

Back to us 🐌 again ey!? 🙄 haha! All sounds positive and a move in the right direction x

sallenson
sallensonGraduate in reply to Dee_N

There's nothing wrong with a good snail. They have many teeth and stuff :-)

It's nice to be out and chugging around.. x

Dee_N
Dee_NGraduate in reply to sallenson

Bit slimy 😂

sallenson
sallensonGraduate in reply to Dee_N

Me? Oh noooo... You're clearly more than a match for me. Found out and foiled again. Curses :-)

Dee_N
Dee_NGraduate in reply to sallenson

Those meddling kids again 😂

So glad it went well I repeated W5 R2 today and I don’t care I’m just loving running again.

P.S My daughter questioned what kind of group I had signed up to having read some of your post yesterday !!!!!😀

sallenson
sallensonGraduate in reply to amanda2463

Can you apologise to her please and blame someone else :-) Unless she was bowled over by the sheer stylishness of the prose and the unfailing good humour...

Glad you had a good run too, hon xx

I'm excited at the prospect of 90 seconds of running on Friday. How daft is that? W2, here we go again. Easier than the first time around.... xx

Ouching
OuchingGraduate

Ooo you are so back. So very very pleased

And grasping for the 10 inches you lovely man you

Do take it carefully though - Oh my I am mothering you 😂😂

But so pleased for you

sallenson
sallensonGraduate in reply to Ouching

Don't worry about mothering me, hon! Need all the help i can get!! Feeling loads better but strict instructions to take everything slowly.

Lovely to be back tho xxx

Jell6
Jell6Graduate

I'm starting from the beginning again too😯

Seems the best way to avoid injury.

Good luck with yours. Run 1 on Sunday for me.

sallenson
sallensonGraduate in reply to Jell6

Good luck hon. Groundhog Day for both of us. I'm going to try W2 tomoz but both my knees were a bit cranky this morning. Maybe normal but as a neo-hypochondriac I'll take no chances...

Katiepops
KatiepopsGraduate

Good to have you back sunshine! Looks like I’m taking a week off. Hot, hot, hot here in the Greek Islands. The road outside is too busy and the gym has 2 ancient and dubious running machines which made a slightly disturbing grinding noise when I cranked the speed up. A rest week then? Haven’t had one of those since April. Swimming will be my exercise of choice for the next 7 days. Keep at mini c25k, all will be well again soon. In the meantime, where’s the factor 50?! 🏊‍♂️ ☀️ 💦 🏄‍♀️🏝x

sallenson
sallensonGraduate in reply to Katiepops

Sounds lovely!! Have a fab time!! Avoid Greek treadmills. Concentrate on the food and booze :-)

Tinker5393
Tinker5393Graduate

Good luck with your comeback, I've never left, still tortoising around on here. 30 40 minutes. Big school can wait.will enjoy your posts . Keep them coming. 🙂

sallenson
sallensonGraduate in reply to Tinker5393

I'll try. both knees felt a wee bit sore this morning. Just normal groans I hope. W2 in the morning!! :-)

Flaraflarkin
FlaraflarkinGraduate

Huh?? Where have I been then?? Sallenson is back?? Clearly I'm not as addicted to this forum as I was a few weeks ago! Have only just read your innuendo post sallenson 🤣🤣🤣 I've missed the banter on here! It all went a bit serious ~ everyone's going to big school, Jay66UK wears a tie and Clarks shoes now 🙄 He hasn't got time to mess about in the small playground with me anymore! 🤣 But now you're back!! We missed you loads!! It's great to have you back and doing your thing again!! X

sallenson
sallensonGraduate in reply to Flaraflarkin

All went a bit pear-shaped for a while. Physio getting me back on form. Nice pootling around here a bit :-)

Where have you been? Extended holidays? Sabbatical?

How's the running around going? xx

Flaraflarkin
FlaraflarkinGraduate in reply to sallenson

I haven't been anywhere really ~ I'm pootling too 😊

Jay66UK
Jay66UKGraduate in reply to Flaraflarkin

Too busy to play? Ok... 😔

Flaraflarkin
FlaraflarkinGraduate in reply to Jay66UK

Awww meet you on the playing field Jay 😊

Sybilw
SybilwGraduate

Welcome back!

sallenson
sallensonGraduate

Not quite back in "Vrooom" mode, but I'll get there, hon xx

Eiralas
EiralasGraduate

Good to see you back! *wave at the EJBs* I know what you mean about doing week 1 again feeling strange. Being told to stop running after one minute was bizarre. Hope your knees settle.

MelsieJay
MelsieJayGraduate

Hi I’m catching up on some posts having been incapacitated with a broken leg and sulking for 5 months. I too have just had the physio ( excuse me - just need to bow down) clearance to run and have started the C25k programme from scratch again cos I’m scared of damaging the leg. Can you tell me when you get a minute, how I do the cadence thing. Do I actually have to count my steps as well as try not to fall over, keep the ear phones in my ears, breathe and sing along to the music??Or is there some techie way to do it. I’ve just finished week 2 (& did ALL the runs of both weeks 😇) but I’m getting shin splints which I’ve never had before and it’s annoying if anyone has any tips for that too? I don’t know anyone in the forum anymore. All my friends seem to have progressed somewhere else whilst I was sulking and feeling sorry for myself and gaining revolting amounts of weight!

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