W8 completed !! ✅ ... but calf pain back ☹️

[PlymBorn]

Was looking forward to today ... weather was due to be good and indeed it was ... nice, cool and sunny ... back to the T-shirt rather than a long sleeved top. It was a wise choice.

Had spent some time yesterday messing with a music playlist but after seeing something on Facebook (1000 musicians play AC/DC), I opted for some of that.

Even the cat 🐈 came down to wish me well ... at 5.30am on a Sunday, she, like most normal people are asleep 💤!

Started great ... great weather 🌞, loving the music 🎵 , nice pace 🏃🏻‍♂️ ... Michael pops in ear 5 minutes done ... 1km done, 2nd going well then a twinge ... I slow a bit, thinking maybe I hit the curb too hard but 20 secs later gone ... all going well, up the hill as normal, pace steady ... Michael pops back telling me 5 mins to go ... then 3mins to go by my watch, WHACK 🥊... calf scorches with heat and pain ... I’m now almost walking as want to complete the last 2 mins ... never was I glad to hear “you’ve done it”.

I walk the 5 minute cool down very gingerly ... pain still there but duller. I get home and I think the cat must have a 6th sense as she’s waiting for me at the top of the stairs offering me her favourite banana toy - pic of said moment !

Pretty gutted the pain has come back (typing with cold press on and cat on lap ... with her banana toy)... have been doing stretches and strengthening exercises since it first happened on W5 ... so think it will have to be a bit longer than a day’s rest given the next run is 30 mins ... was so hoping to do the last week as per the program with intermittent rest days like I’ve achieved so far, but with 30mins ahead, caution over vanity will be the plan. 👍

[Mobiliseandmove]

Hi PlymBorn , so sorry to hear you're dealing with a recurring injury.

With this calf injury coming back, it may be the case that your calves are being overworked during your running. This may be due to a lack of hip engagement.

May I suggest these two exercises to help improve the strength of your glutes and core, which would enable your hips to do more of the work of running, and your calves to do less:

Bird Dog: youtube.com/watch?v=GwBprD9...(Not working as expected?)

Glute Bridge: youtube.com/watch?v=jRqbYj7...(Not working as expected?)

Hope these are beneficial!

Adam

[PlymBorn in reply to Mobiliseandmove]

Thank you so much ! I will give these a go ... I have definitely caught the running bug and want to keep at it.

[Mobiliseandmove in reply to PlymBorn]

Definitely! I'd recommend doing them roughly 3x per week. So you could do them before/after your running once you're back into it

[Oldfloss Administrator Graduate]

Do please check out the exercises for the calf muscles linked here...

Don't run until you are sure that pain has gone... even a minor tear can be an issue! ( I know that to my cost!)

You can do everything right and still the next time when you head out, the problem is still there. I did and still ended up at the sports physio's !

healthunlocked.com/strength.......

So.. give yourself time... and rest assured that the runs do wait.... they . like your cat are patient

[PlymBorn in reply to Oldfloss]

Thank you ... I will indeed ... I have no desire to have ongoing issues ... even though I’m eager to finish (and keep going after C25K) ... I am not going to let my impatience get the better of me ... for once !

[Instructor57 Graduate]

Oh no !

I feel for you !

I'm sat here thinking I should have done my w8r2 today ,

But instead I'm stretching and researching .

We are both eager to finish C25k I know !

But, we do not want long term injuries.

How I'm thinking now is I could run with the pain and be out for six months or more,

Or I could be sensible for a week and be injury free.

I guess it a no brainer.

I hope we are both back ruining at the right time !

Best wishes 👍

[PlymBorn in reply to Instructor57]

Thank you for those kind words, encouragement and common sense !

Totally agree with you ... no point pushing too hard to regret later ... and yep I keep looking back to how I felt at W1R1... to now... 28 mins and keen to run 🏃🏻‍♂️🏃🏻‍♂️

It’s a time to be sensible .... we have got this far ... and we are near the end ... and after the end want to keep on running.

Hope you’re doing ok and the rest and stretches are helping.

Best wishes ... and look forward to reading your posts when you’re back on the trail ... though to be said, the break does give you chance to compile more running playlists! 🎵🎵 🎧

[Jools2020 Graduate]

Oh, how disappointing for you! Quite a few of us suffering from these injuries at the moment. I hope all is well soon for you, you seem to have got some good advice here - I feel for you! Take care of yourself until you’re fit to run again and I hope it’s soon!

[PlymBorn in reply to Jools2020]

Thanks Jools .... the advice is great and I will be following it.

As much as I’m so keen to get to graduation, I’m also keen to keep running after and to do both I need to be fit and healthy... no point in short cuts to hit one goal only to shatter any chance of the other two.

And, I have to remember .... I’m no spring chicken anymore ... and the old body takes a wee bit longer to heal these days ! 😌

[Jools2020 Graduate in reply to PlymBorn]

😂😂😂 I know the feeling!