Hey
From the first step both calves were very tight. I managed to do the first 3 intervals but the second 5 minutes was a bridge too far. Even walking now my legs feel like jelly.
Gutted.
Week 4 Run 2- Fail 😖: Hey From the first step... - Couch to 5K
Week 4 Run 2- Fail 😖
Written by
Maxi80
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54 Replies
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John_WGraduate
Sorry to hear that. Try some gentle stretching - YouTube is your friend.
Have you got decent running shoes?
Yeah I think they’re decent. They stopped my shin splints.
And how brisk is your warm-up walk? It needs to be really brisk - so you can feel yourself getting warm.
IannodaTruffeMentor
Do you stretch after every run and is your hydration adequate?
Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.
Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.
nowsterGraduate
Week 4 is a big step up.
It sounds like the warm-up wasn't enough to get the calf muscles ready for the run. Maybe you need to do some dynamic warm-up exercises before you set off.
runnersworld.com/ask-coach-...
But today, some calf exercises and then rest?
PhoenixRiseGraduate
Now now Mr, no such thing as a failed run! An attempted run is better than no run remember? Note it down as a practice, rest and recuperate and get back out in a day or two 💪
My warm up was 2 calf stretches and the 5 minutes walk so could be that.
Never ever ever ever stretch before your body is warm!
Oh really. Ok. So just dynamic stretches then before running?
Yes, dynamic is ok before a run but still ideal after you have warmed up a bit. Or at least mobilised your joints ...
Do static stretches directly after your run (quads, hamstrings & calves).
And drink lots of water on both rest and run days
Cheers mate. I do only drink water and tea already.
Dynamic stretches to warm up the muscles.
Static stretches to relax the muscles.
Running on relaxed muscles is bad.
I didn’t realise that. So static before is bad?
Yep. Read the FAQ from IannodaTruffe .
healthunlocked.com/couchto5...
Appreciate the wisdom 👍
I think of his name as being pronounced "Ian knows the truth". 🤣
It was always intended to be pronounced along the lines of "You know the truth"
.........and my name is Tim........
HappyNoodleGraduate
Stretch, stretch and stretch! I also stretch on my not running days to ensure injury and pain free running 🏃🏻♀️ 🏃♂️
FeltipGraduate
No run is a fail, just a practice for the next one 😊
PnegirlGraduate
My first attempt at week 4 run 2 was a right cop out so I completely get how disappointed you might be feeling. Others have already left some good advice so if you can, chalk it off to experience, dust yourself down and try again when your body feels ready to. I hope your next run goes better for you
Instructor57Graduate
After my VERY painfull experience on week 1 run 1 I swear by the DYNAMIC excercises before I run and the STATIC stretches after I run .
I haven't had a problem since doing this .
And of course , hydration is important
Cheers. What kind of dynamic stretches do you do? Like hopping and bouncing etc?
PnegirlGraduate
The people who have left advice are much more well in the know than me but if it helps, in my case I was just going far too fast. It wasn't that I'd got a niggling injury so I'm not sure how useful this response will be, but once I slowed down (which I tried the very next run), it became much more manageable and miles more enjoyable. A comment someone left me helped when I didn't compete w4r2. They simply said that everyone has a bad run or two but it's how we spring back that matters. It was comforting to hear that someone who had graduated still had the occasional bad run as I thought it was inexperience which wasn't helping. Turns out everyone dips from time-to-time.
So true. And, from reading the Bridge to 10K forum, there are a surprising number of graduates getting injuries, too.
CazzaWGraduate
It wasn’t a fail it was a practice run!! 🙂
I see you have all the best advice on here about warm up exercises and cool down ones so good luck for the next time.... you will get there 😊
Just so disheartening when you see so many joggers seemingly at ease as I walk home like a loser 🙈A 70 years old lass was doing it no problem!!
Tasha99Graduate
Maybe you just need an extra rest day. Keep drinking plenty of water the day before a run. Everyone has a blip every so often 👍🏽 Remember to slow down as the runs get longer.
Maxi80,
You and me seem to be having a similar experience / be in the same stage on this journey!
I decided last week (Wednesday I think it was) to have a go at Week 4 after having been repeating week 3 for a while (3 or 4 weeks) and feeling my calves might JUST about be ready now to move up a week. Well, with 25 seconds to go on the first 5 minute interval I felt a VERY sharp but small pain in my right calf which I’ve now learnt from experience means I have to stop and rest the calf immediately else it will strain badly. So I stopped and did the walk interval and it recovered enough for me to finish the rest just doing some one or two minute intervals till I got home. It seems to be the long intervals my calf doesn’t like. (Seems to be mainly my right calf, don’t know why) Was a little bit annoyed at myself for attempting week 4 before I was fully ready.
So this morning, after about 3 rest days, I went back to Week3Run3 and found it the best I’ve ever done. I do think I might be ready to try week 4 again now.
You’re not alone with finding that sometimes you need more time repeating weeks and building up muscles. Loads of people have been the same. Perhaps give yourself a couple of extra rest days, do stretches and strengthening exercises repeat W3R3 again if you need to. It’s great that your still working at this challenge. You’re perseverance will get you there. One day you and I will be able to run for 30 minutes! I can’t imagine it now but I know we will! And there’s no rush. It will be when it will be
Mate,
Thanks for that great insight 👍👍👍
I don’t think I was ready. Yes, I completed W4R1 but it was a struggle and I did fear W4R2.
Today I couldn’t have gone any slower. Truly. Granted my warm up could’ve been A LOT better though.
It’s just annoying that you think you’re improving and then you regress back further than a point you’ve already got past. Only once admittedly.
I didn’t do much different from the first run but my calves just weren’t having it today. Nor if I’m honest was my breathing. I might attempt it again Tuesday.
I might also repeat week 3. That’s still enough exercise right??
Sounds from this forum like this will be two steps forward- one backward at times and that’s to be expected, and more often like that for some people( like us! 🤣)
Try a week 3 run again and see how that goes. I think that’s a good plan. Know what you mean about couldn’t get any slower! Lol!
I need to hear more about people’s failures and not about how they graduated. I’m bitter like that 😂
I know! It helps me to hear other people are finding this as challenging as I am. I also like to read about the successes but I need both. Otherwise, if I feel everyone goes through the programme week by week no probs, I might start to feel like I’m just not cut out for running and my motivation might flag.
I’ve decided that the jump from Week 3 to Week 4 is too much for me, so I’m going to tweet the programme a bit and instead of repeating week 3 for yet another time (😅) I will do my own interim week:
So Week 3 is Run 1.5 walk Run 3 walk & repeat
And week 4 is Run 3 walk Run 5 walk and repeat
So I’m going to add
Week 3½ :
Run 2, walk, Run 4, walk and repeat.
Think that might be better for me
That actually sounds like a better plan to me. The jump from 3 minutes to 5 minutes is a bit silly! 4 minutes seems ideal.
I found it psychologically damaging when Michael told me that I was only half way through during the 5 minute interval. He actually gets on my nerves. I might mute the coaches 🙈
Yeah, the coach is getting on my nerves too because I’ve repeated the week so many times now! 😂 I’m just going to write the timings of the intervals down on my hand in case I can’t remember them, and then quickly set the timer to the times I need for each interval.
Let us know how you get on. 4 minutes is only one minute longer than 3 minutes. I reckon we’ll nail this!
I think tomorrow I might just go on a long walk if I’m honest. That still counts as exercise I think 🤔 Just might not get the endorphins!
Change it up by changing coaches! I found certain voices annoyed me more than others lol
It's about finding what works for you, you may need extra hydration the day before a run, you may need extra rest days, you may need to look at your footwear or wear support on weaker points. Also slowing down, smaller strides etc.
It's easy to look at other runners passing you by and get disheartened but everyone has off days and everyone's goals are different. You are still running more now than you did at the start so be proud.
Tinytears60Graduate
Be kind to yourself!
I know it feels disappointed Mister but you tried.... Least you tried! Cut yourself some slack for doing that ( scissors supplied 👍 ✂️ )
.... tho it’s sometimes tempting ... We don’t use any F words on here 🙈🤪
I don’t really know any advice about calf’s but there will be some people who can help who will answer your post..
remember... BE Kind! .. to yourself... this is just a blip 😀
Thanks mate! I appreciate the scissors. I might do some topiary like Edward.
Way too hard on yourself... you will get there 👍 in the meantime make use of my slack cutting scissors ✂️ 😀
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