W4 R3 Completed whilst wearing cement shoes.

[Mikey-Lowestoft]

Hey.

Completed W4 R3 last night, just. I don't know what it was but I felt quite tired before the run but forced myself to run as I should have done it Sunday, but the England game ran rate.

The first 3 minutes felt like I had cement shoes and lead legs. I knew it was going to be hard from that point. Runs 1 and 2 were certainly easier. The final 5min run was ........ urgh I just wanted to stop. No hard breathing or pains, just tired but I pushed on, one foot in front of the other. Even my arms felt achy and tired from the swinging motion. Finished it all and obviously happy I did.

I know I drank at least 2Ltr of water during the day plus some coffee/teas. Ate ok. Maybe it was just one of those days......

On to Week 5.......

[IannodaTruffe Mentor]

Hydration would be my first suggestion for your heavy legs even though your intake sounds reasonable. Teas and coffees are diuretics, so the volume they contribute is diminished. Try getting your intake volume nearer to 3litres per day to see if that helps. This post explains the reasoning healthunlocked.com/couchto5...

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

This post expands on the theme. healthunlocked.com/couchto5...

Congratulations on pushing through though.

[Mikey-Lowestoft in reply to IannodaTruffe]

Thank you. I think I have seen that first link, but it sounds like then I need to up to 3Ltrs and reduce coffee intake. (which tbh I am starting to get a bit sick off the taste anyway 😆) And interesting read on the 2nd. Lots to consider really isn't there, rather than just chucking your trainers on and hopping out the front door.

My nextdoor neighbour runs and I spoke to her the other day, she mentioned something about salt intake after runs, but she didnt say what she does,......... food? maybe I guess?. Ire have to ask her again. What do you think about this?

[IannodaTruffe Mentor in reply to Mikey-Lowestoft]

I would not worry about salt intake for C25K runs ............ marathon distance, a different matter.

Have you read the guide to the plan healthunlocked.com/couchto5...

[PJRunner Graduate]

Congratulation. I've just started w5 so I'm with you. Thanks for asking the question too. I never linked hydration to the lead in my shoes, which I had assumed was put there by evil trainer designers. In fact I had been deliberately reducing my water intake as I don't like the sloshing in my tummy when I run. I too am going to up my liquids. Would be interested to hear if it makes a difference to you.

[Mikey-Lowestoft in reply to PJRunner]

Haha I actually had some sloshing last night. I guess I drank some a bit to close to running. Today I've had 2ltrs so far but sipping throughout the day, as I'm in an office. Good luck with your W5. I will post updates again presuming I'm not hospitalised.