W3D2 - mixed success

[RainRunner33]

Hello it's me, the person who broke her foot a year ago and has recently been given permission from her doctor to start running again (See previous posts for context)

I've been plugging along at it and have now reached W3D2 - I've been taking some extra rest days between runs on occasion because I can feel that my right leg is still not as strong as my left one due to the months of inuse, so I'm getting some mild muscle pain that prompts me to take it a bit slower than I normally would. (Don't worry, I am also doing strength exercises and not experiencing anything that feels like an injury yet)

In general, I can feel that a combination of the months of not even being able to walk and the general inactivity I've had during lockdown (I'm usually a person who walks a lot in her daily life, but not so much in the last year and a half) means I'm starting this round of C25K with a lower general fitness than last time.

I'm really feeling that this week in particular - the last 3-minute running interval is absolutely kicking my ass, and I'm just barely managing to keep going to the end even though I'm running as slowly as I'm physically able to. I'm now considering staying on week 3 for another week or so just to better prepare myself for week 4, which I remember as a pretty big difficulty spike. Any advice on that?

[IannodaTruffe Mentor]

Well done on getting back to it.

There is no shame in repeating as many runs as you feel you need to......they all make you stronger.

However, sometimes people just repeat a week because they feel they are not ready for the upcoming week. This is virtually 100% in the head, as the plan is designed to be gently progressive and actually facing the challenge, stepping out of your comfort zone, is empowering.

The decision is yours, but this post about mental approach may change your perspective healthunlocked.com/couchto5...

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

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.