Went for my 4th consolidation run tonight at 9.30. Felt good throughout and picked up pace for final 15 minutes (a first for me π, did 4.98km in 30 minutes, on Tues I did 4.5km in 30 mins, so definite improvement.
I seem to have picked up a slight strain in my right calf, for the past two runs after the run it's been painful, any tips!?
Hope you're all well and progressing ππππ
Wow definitely improving. Fantastic results for your runs.
I would put some ice on it when you get back if its hurting ππββοΈππ₯Ά
Thank you, its amazing really, a couple of months I would have moaned about walking for 30mins!
Hope your runs are going well πππββοΈ
Another great run for you and a wise time to run as well, a bit less hot and no sun blazing down while you run, it won't be long until you get a sub 30 minute 5k, I agree with Brunsamarathon, put some ice on your right calf, although I have never have had to do that, a lot of athletes do that to a slight injury.
It feels fine now actually put some muscle rub on it. Will ru tomorrow late when it's coolππββοΈπ
I will be running my 15th virtual parkrun and my second (not ) parkrun in the morning, I usually run at 9.30 but I may run it a little earlier if the weather is OK.
Go for it Al you are a legend and an inspiration to us all πππππ΄σ §σ ’σ ³σ £σ ΄σ Ώ
π
Well done! Great to see the improvement on each run πͺπ»π
From experience, rest, ice, warm up properly and stretch thoroughly after every run. There are some useful YouTube videos on warm ups and stretches and it really makes a difference. Maybe, give yourself an extra rest day?
Thanks for the advice, my warm up still consists of just a 5 minute brisk walk, I should start doing stretches, I'll check out YouTube πββοΈπ
This is amazing achievement!! You must be so pleased!!
Iβm going to start my consolidation runs on Sunday. I decided to take a rest week due to the heat and achy calves but canβt wait to be back running. Maybe you could do with some extra rest days if youβve been powering on through! Youβve done incredibly to get this far π
Hey thank you very much! I find the positive encouragement on this site very motivating. I might actually rest tomorrow if my calf isn't 100%ππββοΈπββοΈ
Stretch after your runs.
And...
Donβt be in a rush to speed up. I did that injured myself and had to repeat the program two years later only just graduating for the second time last week.
Well done for staying motivated!!
Thanks for that much appreciated, stretching for definite going forward and I'll stop getting ahead of myself! ππ
Definitely recommend dynamic stretching pre run and static stretching post run. (I need it at my age π)
Your times and distances are definitely o the upwards trajectory but you really don't want to get injured by pushing too hard too soon
Consolidation Run 4 - A bit βWishy Washyβ really π€·πΌββοΈπ€·πΌββοΈ
Consolidation Run 4 - happy happy memories 
Consolidation Runs 1-4
Another consolidation run (number 4)
Consolidation Run 4 
