Hi!+Thanks!+My journey to w6r3+Advice?

[GailXrunning]

Hello fellow c25k-ers! My first post, although I’ve been following the community for several weeks, gaining immensely from your support - albeit indirectly. Thanks to all for the great posts. Ive been reading avidly and adding hearts. I’ve so enjoyed seeing your photos, learning about your musical tastes, soaking up all the advice, and reading of the trials and tribulations ... and, of course, the OMG-I-did-it celebrations. It’s fuelled my commitment and really motivated me. Thanks, everyone.

Just reached w6r3. Amazing, no?

Repeated w1 because my husband decided he’d like to join in too after seeing my first 3 efforts. Success!! He’s a real coucher... and is still with me. This repeat also helped build confidence that my weak knees and ankles could cope with running. In fact, over first few weeks I am convinced I could feel them strengthening up with each session (complemented by the special knee strengthening exercises, which I followed). Over the moon about this ‘discovery’. The slow running advice has also made this all possible - a total revelation, which made the impossible possible. +The upsides in energy - and my spirit - are immense... immeasurable gains. Loving it. Just amazed at how far I’ve come... and all because one day I thought I’d just see what this app was about... I’d checked out Active10 and the said to myself let’s have a go with that c25k - it was just an experiment. So here I am (we are), on the cusp of w7.

Have managed the w5-w6 transition (forewarned with your advice was forearmed)... but only just. There was no kicking up the pace for the final minute, as Laura suggested. .. although I saw my husband happily sprinting off into the distance.

Over last few outings I’ve felt a discomfort (not yet ‘pain’) in one hip flexor (groin). It’s becoming especially bothersome I notice when I do the leg raises to strengthen my knees. When running it’s more mild irritation, but with today’s 25 min run I did start to worry- especially as now I’ll just be on single runs just like this for rest of programme. I also had to fight through the last 5 minutes - not pain, but just felt so hard going.

I do everything IannodaT says in the guide - warmup, cool down, knee exercises, extra rest days, the niko niko slow pace, thinking about good form and gentle landings. I’ve already done gait analysis when I replaced my old shoes in w2. I run on the runners’ badger tracks in the park, so I’m on on softer surface.

I also found this week that on the rest days I get shin splints (and not just in my shins!) and one ankle feeling ‘sprained’ (I feel it on impact, although it’s absolutely fine during the runs). What’s going wrong? I don’t want this to go wrong!!!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.........but then you know all that.

Regarding your "shinsplints", try to reduce impact by reducing stride length and if you need more test days at this stage, just listen to your body..........better safe than injured.

Enjoy your journey.

[GailXrunning Graduate in reply to IannodaTruffe]

Thanks for this... and for all the really helpful advice and links in the guidance.

[Elfe5 Graduate]

Hi Gail, I’m so pleased you both are enjoying your running & your fantastic progress! 👍🏻😄

I don’t have experience of that particular “niggle”, but don’t panic, niggles come & go for many of us. Rest and recover if you need to, always listen to what your body is saying to you & don’t ignore real pain. 😄

[GailXrunning Graduate in reply to Elfe5]

Thank you. These are wise words... and (I can see from your back catalogue) based on experiencing some similar ups and downs.

It turns out that on Rest Day 1 (today) I’m not feeling nearly so many aches (bizarrely unpredictable), but I think I’ll definitely take this week especially gently - both on the body and the mind.

Body: As I reflected, I did wonder if I might have been overdoing my knee strengthening a bit; or if the softer ground (after so much rain) might have been a contributor.

Mind: But above all I realise that I’m a bit peeved that couch-husband coped with w6r3 better than I did; that rocked my sense of self. I have to keep my competitive side in check (even with myself). And I have to stop thinking of him as being permanently morphed with the sofa; that he is no longer is a major result and to be celebrated.

(Mind you, he was a bit half-hearted about responding to my w5r3 high five.)

[Elfe5 Graduate in reply to GailXrunning]

Hmmm! It sounds like you & hubby need to agree to celebrate each other’s successes rather than compete through all the inevitable runny ups & downs! (It sounds a bit like me & Mr E with Scrabble! We celebrate our joint score & feel smug in secret! 😂) As you say, not being morphed to a sofa is huge - life changing if there is no return journey.

So pleased you are feeling a bit better - that’s reassuring.

Yes, I have had a catalogue of ups & downs & I am soooo glad that I returned to running over & over. Enjoy your next run. 😄

[GailXrunning Graduate in reply to Elfe5]

Thanks again! That made me smile.