Assessment run this morning.......: After... - Couch to 5K

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Assessment run this morning.......

Wenderwoo profile image
WenderwooGraduate
42 Replies

After completing W7R1 in mid November I ended up on the IC with Achilles Tendonitis. After following advice from my GP and Physio, I’ve felt it had improved enough to try a run - physio had said he did not think it would be detrimental.

Husband thought that having not run for 6 weeks I should start again, so I set off with W1 ringing in my ears. Well, the first 1 minute segment went in a flash and I felt I could do More. So I switched the app off, walked for a few minutes and decided to time how far I could run for comfortably to a max of 5 minutes. And it was Ok! So I then walked for a bit, and then tried another 5 minutes and that was Ok too. I then walked home which was around 15 mins, and had a good long stretch out session. I’m a bit wary saying that my Achilles feels ok, but 🤞🏼

So, if all is ok I’m going to start back properly after 2 rest days, but where to start?? I’m thinking week 4, but is that too ambitious? Your excellent advice would be appreciated!

Oh, and I absolutely loved it 😁😁😁

Happy New Year everybody 😘🍾🥂

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Wenderwoo profile image
Wenderwoo
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42 Replies
Womangolfer profile image
WomangolferGraduate

Well done and congratulations on your return . I am not knowledgable enough to say where you should restart but take it easy and good luck.

pete1212 profile image
pete1212Graduate

Good luck with the running wenderwoo when I started back I finished on w6 r2 and started back on week 3 run 1 found that ok so went to week 4 run1 and started from there done a run yesterday ok still had a little pain but I can live with it lol and I also went and bought a cheap exercise bike to cross train if I can’t go for a run

HAPPY RUNNING AND A HAPPY NEW YEAR

Wenderwoo profile image
WenderwooGraduate in reply to pete1212

Yep, I’m going to do some sort of training on my non run days too. Let’s hope we both stay injury free for a while 👍😁

pete1212 profile image
pete1212Graduate in reply to Wenderwoo

Done 4K run yesterday and 20 min on bike and then done 40 minutes today on bike just trying to strengthen my calf lol the bike not the best but it will do lol my legs hurt more on a bike than on a run lol think I done 20 k on the bike today so hope it will work 🤞good luck to you 👍

Wenderwoo profile image
WenderwooGraduate in reply to pete1212

Blimey, you’ve got the exercise bug! Take care and have a good New Year 😁

pete1212 profile image
pete1212Graduate in reply to Wenderwoo

I bought compression sleeves for my calf’s and you can get them for your feet ,the down side with the bike I am stuck in the same room 😂😂😂😂😂and not enjoying the fresh air

Wenderwoo profile image
WenderwooGraduate in reply to pete1212

I’ve bought a few things to try and help - sports insoles for my trail shoes, heel cups for my general wear trainers, and a few other bits and bobs. We’re keeping the running accessory manufacturers in business!

pete1212 profile image
pete1212Graduate in reply to Wenderwoo

I bought gel pads to also bought insoles because I had flat feet a few years back and had to wear insoles to turn my feet outwards lol think we are to for this fitness thing 😂😂😂😂😂

RunningMigster profile image
RunningMigsterGraduate

😃😃😃😃

So happy to read this.

And does this mean the brand new trainers you bought have had their first good run out?

Where to start? Tough question. How about starting at week 4? That should give you a good idea of how your achilles is going to hold up.

If it's all good and you feel good, you can always go up to week 5. The last thing you want to do is push it too much and go back to square one.

Really pleased that you're back!!

Wenderwoo profile image
WenderwooGraduate in reply to RunningMigster

I wore my new’ish trail shoes to which I’ve added some sports insoles for support. They are now covered in mud! The Skechers running shoes have come in handy to wear whilst injured as they are very cushioned - I might wear them for running if ever I fancy a road run, which I’ve not done before 🤔

Alast profile image
Alast

Welcome back Wenderwoo, it sounds like you're on the mend! I understand your caution but it certainly sounds like you're being sensible. All I can say is to listen to your body and see how it goes. So, as your last run as a full 25 minutes, I would have thought that week 4 'should' be a doddle with just 3 & 5 minute runs and short walks in-between. All that I can say is to try it and see how it goes? If it is too easy-peasy then you could try hopping up to week 5 for your next run, if it's the opposite, drop back to week 3. As you know with this C25K thing, you just don't know what you're capable of until you try! As you maybe remember, I'd got as far as W4R1 before stopping at the end of November, but plan to get back out and going again early in the New Year. I'm going to try W3 R1 and see how that goes, but if needs be, will drop back to Week 2 if necessary. Whatever happens, although I've officially completed Week 3 already I'm not starting on Week 4 until I've re-run W3 again properly. Good luck with it Wenderwoo and please let us know how you get on, it's great to see you back out there running again and still enjoying it! Happy New Year to you too (and everyone else too!)

RunningMigster profile image
RunningMigsterGraduate in reply to Alast

Sounds like we'll soon have the pleasure of reading your posts again too Alast.

Great news! Looking forward to it!

Happy new year!

Wenderwoo profile image
WenderwooGraduate in reply to Alast

Thanks Alast, I think I’m going to attempt W4 and see how I go on. Let’s hope we can both get this thing done in the New Year 😁

Buddy34 profile image
Buddy34Graduate

This is brilliant news Wenderwoo. I think you're right wk4 sounds great.

You sound so happy. Good luck 😊😊

Wenderwoo profile image
WenderwooGraduate in reply to Buddy34

Thanks, I’m warily very happy, and quite astonished that I am, if that makes sense 😊

apatsyf profile image
apatsyfGraduate

I agree, Wk 4. You can always repeat or practise, as Alast says! Good to hear you and the foot enjoyed it. Take care. 👍😃🏃‍♀️

Wenderwoo profile image
WenderwooGraduate in reply to apatsyf

Thank you 😁

Vegout25 profile image
Vegout25Graduate

Fantastic! Great that you’re back running again Wenderoo. Must be a great relief! Suggest you start at Week 4 & run slowly. Stay well within your comfort zone & gradually rebuild your fitness, strength & stamina. Also recommend you follow Iannodatruffle’s advice about warming-up & cooling-down exercises for each run to avoid future injuries. Happy new year & happy running 🏃‍♀️🥳👍😊

Wenderwoo profile image
WenderwooGraduate in reply to Vegout25

Thanks. I have been doing the warm up and cool down, but I’m going to spend more time on it, especially the stretching 😁

Nymahchai profile image
NymahchaiGraduate

Lovely to hear you are back out there. 👍Naively I never realised tendonitis could be such a thing! Silly me! Don’t forget to do your post run stretches.. well done 👏

Wenderwoo profile image
WenderwooGraduate in reply to Nymahchai

Thank you 😁

Jazzyrunner profile image
JazzyrunnerGraduate

I’m so pleased for you! Fingers crossed it continues to feel settled. I found an extra rest day in between was good when I first started back after tendon problems. Happy new year!

Wenderwoo profile image
WenderwooGraduate in reply to Jazzyrunner

Happy New Year to you too 🍾🥂

SueAppleRun profile image
SueAppleRunGraduate

Good to know you are back!! Wishing you good gentle running without injury and a very happy New Year

RunawayBetty profile image
RunawayBettyGraduate

I don't think I can give advice on where to restart (week 4 seems sensible though), but I'm really happy that you are back! 😊 Well done on getting restarted, and HAPPY NEW YEAR!

silverflowers profile image
silverflowersGraduate

Well done Wenderwoo - so happy that you are back running again. Just take it gently and enjoy your running in 2020. :)

Thisoneistrying profile image
ThisoneistryingGraduate

So glad you're feeling better and you're back out there. Well done xx

Elfe5 profile image
Elfe5Graduate

Hi Wenderwoo, that’s great news.

I think the only answer is whatever your Achilles’ tendon is happy with. - I think you were very wise the way you tried it out, so keep on listening.

I’m rebuilding after a back injury & always override the program with listening to my back, - eg last week there was a day when I had to stop early & let it be a “practice run” - but then after an extra rest day I was fine for 30 mins. 😄

I hope everything goes well. Xx

Wenderwoo profile image
WenderwooGraduate in reply to Elfe5

That’s a good idea, thanks for the tip 😁

Smelliepoo profile image
SmelliepooGraduate

Way to go wenderWOOHOO! Glad you are on the mend, take it easy as you go. The guy at runners need scoffed at my sketchers and they said that there is not enough bounce in them, so is better to get a pair of proper road runners! Take it steady if you do use them!

So glad you are back in the game! 🎊🎉🎊

Wenderwoo profile image
WenderwooGraduate in reply to Smelliepoo

Thanks Smelliepoo 😁. I only wear the Skechers when not running, as general shoes, theory being that the cushioning will protect my Achilles better than bog standard shoes (and I’ve added gel heel cups). I run in trail shoes, now with added sports insoles. I am seriously thinking of getting gait analysis done though, anything to try to improve the situation!

Smelliepoo profile image
SmelliepooGraduate in reply to Wenderwoo

I met a marathoner the other week and she said she went to a proper chiropodist orthopedic type person and spent £500 on inserts for her running shoes (they go in any pair of shoes) and said it was the best thing she ever did! She has no back or knee pain anymore at all. I think that is a slightly more in depth analysis of your gait than one at the running shop though!

Wenderwoo profile image
WenderwooGraduate in reply to Smelliepoo

And a lot more expensive! 😱

Smelliepoo profile image
SmelliepooGraduate in reply to Wenderwoo

Yes, but that was for all the supports that she had to buy, not for the assessment itself. And if I meant no more pain then it might well be worth it (depending on circumstances of course!)

Aspire24 profile image
Aspire24Graduate

Great news. Just reading your post and saw you run trails. Perhaps a flat straight road surface might help as you re-enter. I’ve had a couple of injuries along the way and avoided off road which I think helped. It’s a balance between slightly softer underfoot and relaxing a bit more as you know the terrain on the road. Just a thought and good luck as always a bit nerve wracking first run after a break 🏃‍♀️🏃‍♀️👍

Wenderwoo profile image
WenderwooGraduate

This is something that has crossed my mind. I run around a lake on a reasonably firm path, but it is very muddy in places with large puddles (even flooded badly once and I had to turn back). It’s also a bit of a tourist attraction in the area and has lots of people walking round it, especially at weekends and school holidays, which makes it like Dodgem City! I think I’ll try a road run, and see how I get on. Thanks for the tip 👍😁

Aspire24 profile image
Aspire24Graduate in reply to Wenderwoo

I have a local lake near me too but gave up for the reasons you said plus the geese and their poo 💩 😱

Wenderwoo profile image
WenderwooGraduate in reply to Aspire24

Lol!

FitterFor40 profile image
FitterFor40Graduate

Hi Wenderwoo...I'm interested in what you did for the 6 weeks recovery time....I was running wk3d1 this morning in my local park for the first time. It was my second run not on a treadmill, and first in the park which has few slopes and some gravel paths some tarmac. Anyway, I think I have Achilles Tendonitis...and would appreciate any advice. (I was really getting into the way of running too!)

Wenderwoo profile image
WenderwooGraduate in reply to FitterFor40

Hi, well, that’s a good question! I ended up having physio for a few months, up until it couldn’t continue due to the pandemic. But, to start with my GP gave me some exercises to do, mainly eccentric heel drops on a step. It seems to be a general consensus for Achilles Tendonitis. You could google it - there plenty of info and YT videos (look out for Brad and Bob on YT). If it doesn’t improve after around three weeks then you may need physio, but I don’t think that’s going to be an option in the short term. My physio did say it was OK to run, but to leave 2 days rest in between. You will need to judge that for yourself, but if you do make sure you do the warm up and cool down exercises (links in the How To post). Good luck with it, but depending on how bad it is it can take time to heal properly - mine still gives me gip now! 😁

FitterFor40 profile image
FitterFor40Graduate in reply to Wenderwoo

Thanks...I've had some improvement today ...maybe helped with antiinflammatory and RICE ....so starting to feel hopeful it can be managed at home. I'll try the heel dips after another day or two of rest!

Wenderwoo profile image
WenderwooGraduate in reply to FitterFor40

Sounds promising 🤞🏼

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