Hi there all. After a fractured patella, torn calf muscle and Covid, I'm finally up to 5k again! I've been going to the gym throughout (except for Covid, obvs) so at 61 I'm stronger than I've been for years and my Garmin is finally admitting that according to my VO2Max I actually *am* only 61 and not 87 or 79 or whatever.
I've been going to the gym to do circuits 3-4x per week and running 1-2x but I realise that this is knackering me & I'm not enjoying it. I've decided to cut out 1 gym class & just do circuits Tuesday, Thursday and Friday. My plan is to run Monday (today), Wednesday and Saturday and have Sunday as a rest day.
For the first time in ages I did 5k on Saturday - it took 49 minutes which is about right for me given that the outward run is up a long, fairly knackering hill. What I need now is a realistic running plan that will keep me fit, help me in my perpetual weight-loss struggle (5'2" & 82kg atm) and avoid injury while maintaining my enjoyment and enthusiasm. In lieu of an actual plan I'm going to go for 3k on Mondays and 4k on Wednesdays, building up to 5k on Saturdays (possible triumphant return to being ~ #280/300 at Parkrun?)
I would appreciate thoughts / advice.
Nice to be back,
Lil
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Languid_Lil
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yay…welcome back Languid_Lil …I love your attitude & determination…I smashed my patella when I was 15 so I don’t have one in my left leg so I know the pain that you will have gone through…so massive kudos to you for pulling through and getting back to it …
Have you looked on the NRC app or run keeper? There are some really good plans out there for you to follow x
Hiya and ouch! Sorry to hear that. I think the bits of patella were still sort of aligned properly so I didn't need one. Also I seem to remember that the fracture was perpendicular to the hinging axis of the patella rather than across it - they kept saying it was a "good fracture to have". I was a bit out of it when they were telling me all this, mind, so I might be talking nonsense.
It seems fine now - I did the Park Run a couple of weeks ago!
Do all the physio but not till they tell you; that's my advice. Hope it gets better soon xxxx
Hello and welcome back! You have come through such a lot, you clearly have masses of determination; well done on getting back to 5k after all that.
Are you still in the area? At the end of the month I am finally hoping to do your parkrun! So many things have stopped me doing it on previous visits, but I have it firmly built into my schedule this time. Might you be there too?
It starts in Altrincham town centre runthrough.co.uk/event/altr... let me know if you'll be at the parkrun - it would be great to say hello of you are. It seems like years since we first talked about that parkrun ... and we're both still running, can't be bad 😊
Congratulations on your perseverance. You've given yourself a hard schedule each week and you may not have allowed enough time for recovery between the runs. If the enjoyment drops you may have to lighten the load. Other forms of exercise may best be added on the running days to allow recovery time.
That's a good point. Maybe I'll run tomorrow after circuits rather than today. I do feel tired and my Garmin insists that I'm overreaching. Thanks for the suggestion!
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