W4R3 - Ouch

[Ryndle]

This week’s runs (shuffles) have been tough for me. Even today, the last run of wk 4 was just as tough as R1W4. Still soldiering on though. First shuffle today, calfs were screaming. They improved as they did in R1 & R2 this wk. I just didn’t feel like I’d got this one, if you know what I mean.

Sarah M tells me to slow down but if I slow down any more, I’ll be in reverse.

I’ve read a few posts tonight & am joining in with a celebratory glass of vino because I did do it. I’m just not feeling it this week.

Happy weekend all. If you’re running Sunday, watch out for Ciara, I always give myself the weekend off 😊

[UnfitNoMore Graduate]

Talking of drinking... how’s the hydration in general? It’s a major cause of complaining calves.

You soldiered though the week... but now you’re here, victorious with a well deserved glass of wine. The week was hard, but you were much tougher. A lot of running is about mental strength and there’s no doubt you got that. Enjoy week 5.

[Ryndle in reply to UnfitNoMore]

I’ve got the mental strength but have I got the body?? 🤣😂

I’m not good on drinking water especially in the winter, I don’t mind a cool glass in the burning sunshine, I drink a lot of fluids, maybe I’ll have to bite the bullet & drink some water. The calves were fine on the 2nd run & thereafter, it’s just the first run. Thanks for the info on H2O being a cause of calf complaints 👍 & for the oat on the back 😊

[UnfitNoMore Graduate in reply to Ryndle]

Water is a funny old thing. We know we need it when it’s hot... and not when it’s cold, but the requirements are pretty much the same. One thing I never do is drink it cold, and in winter tap water is much colder than in the height of summer. While after a run I can happily down a glass of water, the daily method I use is very different. I fill my 2 800ml bottles before I go to bed and leave them on the side. It’s easier to take at room temperature in the winter (and better for cooling in the summer as it happens) and I only ever sip it. My bottles are with me all day (unless I’m running) and I drink other things alongside them. Most days I get through 3 bottles but it’s a habit that took me a while to form... whatever I’m doing I’m sipping water!

In the summer, tea is my go to drink for cooling, just think of the climate in the places it comes from and you’ll see why. Coffee works too, but I never find that as refreshing.

Mental strength is much more important right now than the body... the plan will develop the latter though, so don’t worry.

[Ryndle in reply to UnfitNoMore]

Thank you for your insightful message, I will definitely aim to drink more water from now on in 👍

Will probably be pee’ng in bushes on dog walks too 😉

[UnfitNoMore Graduate in reply to Ryndle]

Almost certainly 🤣. The sipping stops it passing straight through, but it took a while for my body to get used to holding it if memory serves... lots of pit stops and disturbed nights at first!

[Ryndle in reply to UnfitNoMore]

I’ll get the Tena ladies in 🤣😂

[Fatgirlslim19 Graduate in reply to Ryndle]

Ryndle when I was doing my C25K unfitnomore was completely my guru. Listen to this man, he really knows 😉

[Ryndle in reply to Fatgirlslim19]

Thank you, am definitely listening 👍

[Ryndle in reply to UnfitNoMore]

Got the water bottle 👍 keeping it with me, did my W5R1 today, all good. Got the Tena ladies in just in case 🤣

Thanks for your support 😊

[UnfitNoMore Graduate in reply to Ryndle]

👍🤣

[SueAppleRun Graduate]

Hey you are doing great

[Ryndle in reply to SueAppleRun]

Thank you x

[Annieapple Graduate]

Really good to be at the end of week 4. Well done! However don’t ever ignore painful calves!! Epsom salt (magnesium)soak then a gentle massage with anti-inflammatory cream.. take an extra rest day if necessary! See a physio if this doesn’t help!

It’s really helpful to use a foam roller on those calves. Check out YouTube “Foam roller for recovery” excellent!

The App on my phone I find really helpful is RunnerStretch. It’s an extremely simple but effective pre & post run stretch..

if you combine this with sloooow 🐌 running & lots of water on both run and rest days you will never look back!

[Ryndle in reply to Annieapple]

Thank you Annieapple for a really informative post, will be doing more homework over the W’end (my double rest day 😊) back to rums Mon, Wed & Fri x

Enjoy the weekend x

[Ryndle in reply to Annieapple]

Hi Annieapple have looked for the RunnerStretch App but couldn’t find it, do you have a picture/link (sorry technophobe) many thanks

[Annieapple Graduate in reply to Ryndle]

I have posted a photo of the App as it appears in the App Store on my Apple May look different on an android phone

[Ryndle in reply to Annieapple]

Thanks Annieapple, much appreciated, I’m sorry I’m a bit gormless but where do I find the picture?

[Annieapple Graduate in reply to Ryndle]

Will post it on Cto5K with your name. Look out for the 🍏😀

[RunningMigster Graduate]

You did it! That's all that matters.

We all have off days and off runs. But the vino always helps!

Mig

[Ryndle in reply to RunningMigster]

Thanks for the encouragement Mig, onwards & upwards.

Happy W’end 😊

[MartinKH Graduate]

Good on you for soldiering through, and a good plan to batten down the hatches to avoid Ciara 💨

[Ryndle]

Thanks Martin. Enjoy the weekend 👍

[Yoginut Graduate]

Well done! You did it!! 😁

Re your calves, have you tried doing some stretches before you go out?

Don't know how up you are on yoga poses but maybe try:

A gentle standing whole body stretch, taking arms overhead as you breathe in, relaxing as you breathe out.

Warrior 1 legs, weight into the back foot to stretch your calf muscle then take your weight onto your back foot, bend back knee and raise your front toes to stretch the back of the thigh (hamstrings) repeat orher side.

Then heel towards bum to stretch the front thigh each side.

Another whole body stretch and shake out.

And make sure you've had plenty of water, ideally room temperature (but timed so it's not inconvenient while out!)

I'm off out to start Week 5 this morning so wish me luck! 😁

[Ryndle in reply to Yoginut]

Thanks for the tips, much appreciated, I always have the weekend off, back in virtual / real world now 😊 how did your run go?

[Yoginut Graduate in reply to Ryndle]

Good, thanks 😊 Had to make myself get out there but pleased that I did. Run 2 tomorrow...😉

[Ryndle in reply to Yoginut]

Glad it went well 👍 all the best for tomorrow x

[RatherRotund]

I've just got back from W4R3 - round 2! I still struggle with that last 5 minute run! I'm going to redo W4 for a third time I think. Like you, I feel if I slow down any more I'll stop! I'm going to make even more of an effort this week to eat better and drink more, see if I can fuel up a bit! Keep at it!

[Ryndle in reply to RatherRotund]

So long as we’re out there giving it a go, that’s all that matters. I’ve got my water bottle now which is accompanying me everywhere 🤣 must remember to keep drinking, note to self. All the best for next wk 👍

[Woody_53 Graduate]

I'm starting week five on Tuesday. Good luck!

[Ryndle in reply to Woody_53]

Thank you, did my W5R1 today with the tail end of Ciara 🌨🌬☔️ it went better than I thought. Let me know how you go tomorrow 👍

[Fatgirlslim19 Graduate]

Week 4 was hell for me, got to be honest! I never thought I'd make it through that week let alone any further. I read all the info on slowing down, watched the videos, still didn't think it would work or help me. But it did! The thing to remember is that the running motion - no matter how slow - is different to the walking one. So even if you're suuuuper slow, it's still running!! And if it gets you through the duration, *that* is what counts. I'm still slow, faster (a bit) than I was, but speed is not what counts. I can now run comfortably for over an hour, and enjoy it. You can definitely do this, it really doesn't matter how slow, please believe in yourself!

[Ryndle in reply to Fatgirlslim19]

Thank you for your post, W5R1 done today, it went fine 👍 I know I can do this just have to listen to all those who have gone before & are selflessly giving to newbies x a lot of knowledge, good advice & encouragement being given 😊💕

[Fatgirlslim19 Graduate in reply to Ryndle]

Brilliant to hear this! Great stuff!