Week 9 run 3 completed: Tonight I graduated for... - Couch to 5K

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Week 9 run 3 completed

Steady_Stevve profile image
Steady_StevveGraduate
5 Replies

Tonight I graduated for the second time! I strained my calf back in early August and so after a couple of months trying and failing to start up again I opted to do the whole course again. Hopefully, now I am aware of the value of strength training, calf sleeves and enough rest between runs, I can get on to some consolidation runs.

I think today's run worked out at 3 miles in 32 mins and I was properly tired at the end of it. No calf twinges at all!

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Steady_Stevve profile image
Steady_Stevve
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IannodaTruffe profile image
IannodaTruffeMentor

Congratulations.

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.

Steady_Stevve profile image
Steady_StevveGraduate in reply toIannodaTruffe

Thanks. I will check this out.

Elfe5 profile image
Elfe5Graduate

That’s great, very well done- & a cracking pace too. 😄 Enjoy consolidation- there is a consolidation club pinned post to use at your stage of your running adventure. 😄

Steady_Stevve profile image
Steady_StevveGraduate in reply toElfe5

Thanks. I'll use the consolidation club.

Jericho2332 profile image
Jericho2332Graduate

Well done! Congratulations on the double graduation! 💪🏻

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