Advice please

[Forpetessake]

So wk 7 just ran run 3

Today was the hardest yet.

Prob 1:

I struggled breathing correctly with the cold but completed the run.

Coughing when finished and lungs felt on fire.

Only 1 degree outside

Prob 2:

Went for a massage yesterday and felt great, today my calf aches as if I had cramp the night before, I still ran ok but now it hurts!

Any advice appreciated as gutted going into wk 8😞😢

[AlMorr Ambassador Graduate]

I think one of the reasons you struggled was the temperature, I was at a parkrun this morning, it was - 5C, just managed to get round in a reasonable time, made me think that if the temperature is less than 20F/-7C I would just have to miss the run

You may have ran too fast, nevertheless, congratulations on completing week 7, not long now until you graduate, hopefully the weather will get milder and you will be able to run the 3/28 minute runs better than the run of today.

Drink plenty of water the day before you run and run those three 28 minute runs a little slower than you did with the 3/25 minute runs of week 7. Perhaps you could go for another massage, but that's up to you.

[Forpetessake Graduate in reply to AlMorr]

Thank you for the advice

Calf a little easier this morning

So wish I’d asked here first before a massage as I thought it would be good for my muscles 😞

I was also wheezing after my run too

Too cold I expect

Thank you

[AlMorr Ambassador Graduate in reply to Forpetessake]

👍 🏃🏾

[GoGo_JoJo Graduate]

Prob 1. Breathe through a buff in the cold. It takes that cold hit away from your lungs. It's a big help. Seasonal asthma is often affected by the cold and causes coughing and that burning feeling.

Prob 2. If you have a deep tissue massage you almost need to treat that day as a run day and have a rest day after, especially if there's any painful areas. You also need to drink extra water after a massage.

Don't let it bring you down though, you're doing great. It's all a learning curve 👍🏻😉

[Forpetessake Graduate in reply to GoGo_JoJo]

Hi jo jo

Thank you for the great advice

I’ve just googled what a buff is lol

I’m going to get one and hope it’s easier

I think you’re right may be asthma as I was wheezing too

I do have a dust allergy in which I take a spray up the nose and antihistamine daily

Will it be better me running on a treadmill in the winter? So want to finish this

I have today and tomorrow rest days

Calf still sore 😘

[GoGo_JoJo Graduate in reply to Forpetessake]

If you don't already have a preventer inhaler maybe discuss this with your GP or asthma nurse. The red one is slow release and particularly helpful this time of year.

The buff trick works well as does slowing as much as poss and concentrating on good breathing.

You could stay inside but then you miss out on the side benefits of getting out, fresh air, vit D etc.

Keep your hydration as high as poss, it's harder in the winter as we are not naturally as thirsty as in the warmer months 👍🏻

[Forpetessake Graduate in reply to GoGo_JoJo]

Thank you x

[shrinkingjaz Graduate]

I'm not one to comment on the cold since I don't get very cold weather where I live.

But on breathing, have you tried synchronising your breathing with your strides? I've heard that breathing in for one stride and breathing out for two is an effective pattern.

Are you stretching? Make sure you do!

Go slowly. You can do week 8. You can!

[Forpetessake Graduate in reply to shrinkingjaz]

I didn’t stretch no 😢

I’ll try to concentrate on the breathing pattern

Thanks for your advice

So disappointed in myself

[GoGo_JoJo Graduate in reply to Forpetessake]

Don't be too hard on yourself! You completed it! 👍🏻😉

[Forpetessake Graduate in reply to GoGo_JoJo]

Yay it worked

Warmed up with stretches pre run

Bought a buff and have had two days rest

28 min

Wk 8 r 1

Felt so much easier today with the breathing

Thought it wasn’t to be as been wheezing and coughing today with the cold air

Drs tomorrow

Thank you so much for the advice everyone

So much appreciated x

[GoGo_JoJo Graduate in reply to Forpetessake]

Brilliant!! Very pleased to hear it 👍🏻😁

[shrinkingjaz Graduate in reply to Forpetessake]

Don't be disappointed! You got through it and that's the important thing 😊

Remember to stretch! It may help

[Beachcomber66 Graduate]

JoJo is bang on as ever. I get seasonal asthma at this time of year (Christmas Trees of all things!) and always breathe through a buff on really cold days. It helps dampen the shock of the cold for those vital first few minutes.

Also, maybe you are getting more confident and upped the pace a bit without realising?

Finally my physio always says no running the day after a sports massage, the tissues need time to settle down again. She is very thorough, as in my legs definitely don't want to run on the day after anyway!

Nearly there, no need to rush it. 👍

[Forpetessake Graduate in reply to Beachcomber66]

Thank you

I so wish I’d posted on here pre massage 😢

[GoGo_JoJo Graduate in reply to Forpetessake]

Your massage therapist should have told you, especially if it was your first deep tissue massage... you can't be expected to know everything beforehand 🤪

[DeterminedBear Graduate]

Dont be disappointed, you're going into week 8 having successfully completed week 7! Think back to W1 R1 to remember the progress you've made. Runs can be unpredictable - next week you will probably be posting that you had a satisfying run. Take it easy....

[Forpetessake Graduate]

Thank you

I’ll let u know how I go 😊