How are things going? Hopefully our weekend eventers are resting and recovering well.
Have you entered our HU10 on 19th May? How's the training going (or will you be winging it?) - feeling confident? Behind the scenes, we have been working on an HU10 medal and hope to have a reveal for you pretty soon 🥇
I entered both the 10 miles and the 10k; at the time I was still on the IC but, ever optimistic, had hopes of walking 10 miles and maybe, just maybe, running 10k. But first I've had to go back to basics. Over two months without running, nearer three to be honest, and a leg that is still niggling if not exactly painful, called for a good bit of caution. So where better to start than C25K. We all know it works 🥰
I've used C25K before to come back from injury - it helps to have some structure. My hope was to do just one run from each week, slowing that schedule down if anything got worse. Well, yesterday I ran W9R3 and don't appear to have any ill effects. Whoop, whoop! 🥳
Oh the joy of being back out there! I have to say the app has changed some since I last used it; one thing I have (diligently) made use of this time is the pre-run warmup and the post-run stretch videos. In fact, there are a few videos and other stuff in the 'Discover' section that I'm pretty sure are new. Check them out! Jo Whiley gave HealthUnlocked a good few plugs too - I don't remember those seven years ago.
So now to the tricky bit! Can I get to 10k, safely, in time for 19th May (or even 26th May, which is the latest date to run HU10)? Well .... maybe! To that end, I did a 'victory lap' at the end of my run yesterday which took me to 4.5k. Next run on my 'plan' is 5k. I'm not sure what happens after that, but let's just say I'm not giving up on the idea of running the 10k yet ... sensibility must prevail though because I don't want any more time out.
And. I may just have my eye on another half marathon in British Columbia for the Autumn 😍
Anyway, enough about me and my 'back to basics'! What about you? How's your running going? Are you just having fun out there or do you have specific targets in mind? Anyone else going back to basics or are you all forging ahead?
Whatever you're able to do, I hope you're making the most of it. If you're stuck on the injury couch you have my every sympathy, but once you get back out there again it will almost be worth it, just for the sheer joy of being able to run again!
Have a great week everyone.
From your team Irishprincess Beachcomber66 and me 🥰
🍏🙌 This is such a helpful but also hopeful post to help those of us struggling on the couch or making our way back. Your tread carefully but with structure approach has enabled you to make a comeback and you are well on your way towards that 5K victory!! Onwards & upwards towards 10k after that. Well done Linda…exciting days of running up ahead for you. 🎈😎 🏃♀️
Thanks Annie. C25K is always there, for any of us to dip into if we need it - a fabulous resource. I'm so looking forward to my first 5k again, my first 10k, 10 miles and half marathon. I'm feeling very lucky 😊
I’m so glad you’re back running again. It would be amazing if you could do the HU10k. I’m willing to bet you will, and we’ll all be rooting for you! See you on the start line. 😀 Another C25K success story 🎉
I too noticed the HU plugs from Denise Lewis when I re-did it recently. It really is magic isn’t it? Going back to basics is what I needed too.
As you might remember I lost my mojo for a while - mostly weather related - and even the warm gym didn’t cheer me up. I needed structure and I found it with C25K! Ticking off those 3 runs each week was all I needed. Some were at the gym, some at PR, some on the Common. It worked a treat, and now I’m on W4 of my HM Plan and have also rekindled my love of hills, all thanks to a C25K reset. 🙏❤️
Fabulous, great to read Cheeky...I think sometimes we just need a bit of time off. Then we rekindle our love for it, remember how much we enjoy the challenge and feeling of achievement and wonder why we ever stopped.
Good luck with your HM training...I'm considering trying to get back to a HM distance myself this year. I've not done one since 2021 so I think it's time 😊👌
I did my last HM in October last year on next to no training! It was fun, but I really didn’t do it justice for obvious reasons. The C25K reset jump started my HM plan and I’m doing the same HM (Cardiff) this year!
Running a HM on next to no training sounds impressive, crazy but impressive 😆...plenty of time between now and October to do it with a bit more finesse 😉
Ahh well I wouldn’t recommend it Run46 . I’m fortunate in that my running style, just dinking along, means I’m not prone to injury. It was just a case of getting to the finish which I did. It’ll be interesting to see how my results compare with training 😅
You were up early!!! Since retiring I have totally lost the ability to get up early (unless perhaps I have a flight to catch 😍). C25K reset - I like that! I record all my runs; it was really refreshing to fill in the box earmarked for distance/time/pace with a simple tick; now I'm simply putting the distance run. When I get to my half marathon plan (when, not if!!!), I imagine that might change; but for now it's all about a gentle steady distance.
From loss of mojo, through C25K reset and now getting through your HM plan nicely - those are really good ticks to see. Well done! 👏👏👏
Hello and thank you for this ! I can so empathise with your words. and a HUGE well done you!
Treading slowly and steadily is the way for me, as if you did not already know that...and like you got out yesterday for a slow 5K ! getting to the 10K should be okay, but I shall be taking it gently!
Having done the 10K at Monsal in April, I feel happy enough... and on that, booked up, a day ago for the Sunday 10K 2025 ! Yeayayayya !
I got my slow 5k in today despite being mad busy al day ... I couldn't bear to put it off another day 😍. Thank you for the Monsal Trail nudge; I already had it in my diary , but now I have accommodation booked too. I really hope to be there too 🤞🤞
So pleased, and relieved, that your C25k went so well; IC is the pits! We all know that you are far too sensible to blow it by trying too hard to hit 10k in two weeks time….but you will know what feels right.🙂
Off for an attempted 10 miler again today, my last pre HU10 day. CB will decide how slow…I will just go along for the ride. Famous last words, but changing the content of my exercise regime has really helped. I guess I was due an IC free period…..just hoping this one lasts a bit longer than usual!🤞
Hi Run46, really good to hear from you 🙂. The weather was perfect this morning; no wind, no puddles, no rain…and about 18 degrees by the time I finished. First one shirt run of the year. I made my 10 miles, and I didn’t know it at the time, but I was only 2 seconds off a PB! I am not remotely frustrated about that…I am really pleased. I am aiming to set a “proper” HM time this year; today was just a step in the right direction. Stretches done, electrolytes being imbibed and getting ready to take Molly for her walk post lunch. How are you doing?
I'm good thanks, enjoying getting out there. I'm not being very good with after run stretches, which I won't be able to get away with as the distance increases so I'll have to get a handle on that sometime soon!10 miles at a near PB, you're obviously doing something right, long may it continue 🤞👌
Thanks. The after run stretches have become a necessity. I kept getting an Achilles pain, which I thought was tendinitis, but my gifted physio put me straight! It was a tight hamstring causing the problem so my post run exercises now include the Happy Baby pose to deal with the hamstrings and glutes, squat adductor stretches, and nerve glides to deal with the achilles pain. It works! 🤷♂️
I'd wag my finger and tell you off for not stretching ... but that would be like the pt calling the kettle black! Although I'm stretching religiously right now, I am notoriously bad normally.
Me sensible? I wish!!! But for now it's warm ups and stretches, slow and steady and one run at a time. I will try not to try too hard ... for sure an extra week would be more comfortable.
It's really good to see you ticking off those long runs again. Your exercise discipline is to be admired and it must be great to know it's making the difference. Keep at it!
Keeping at it; that is the difficult bit as we all know. Taking on hills again has made those exercises essential. The trail is quite rocky, so peroneal muscles take a hammering (keeping me vertical)….if they don’t get pre and post run TLC they cause trouble….that was at the heart of my GSR calf issue in 2022. Obvious what is needed…but so easy to lapse!
That was really lovely to read linda9389 you're managing your comeback with care and doing all you can to do it safely. It's also so important to have those goals on the horizon 😊 We'll be here cheering you on whatever happens. You're succeeding already ⭐
I felt like a real winner today GTFC when I finished my 5k in the sunshine 🥳Mind you I've had lots of practice at coming back from the IC. What I need to practice is not getting injured in the first place 🤷♀️😂
Hi Linda. I’m in a similar situation to you, i.e., trying to get back to a decent distance while battling lingering injury (plantar fasciitis). Really hoping I can still do the 10-miler as I’ve so been looking forward to it, but it all depends how things go this week. Just don’t want to make it worse again.
Good luck with it Stephen, there's a constant internal monologue when you've an injury on how far and fast to push yourself.
It's a challenge and you don't seem to know if you've got it right sometimes until after the run. But you can always cut it short if it doesn't feel right on the day.
Take it easy Stephen; we wouldn’t want to arrange runs which pushed people too hard too early in their rehab…we want lots of smiling faces in the w/c 19th.👍
Sorry to read that Stephen. I’m in a similar position and am not sure whether I’ll be ready for the 10 miles. Fingers crossed for both of us 🤞 But we can always do the 10K.
Oh yuc! PF is tricky isn't it, sometimes it can take a long time to heal, sometimes it reappears when we don't expect it. But sometimes it goes away, never to be seen again! I will keep everything crossed for you, because we really hope to see you on that startline 😊
So good to see you back out there, Linda! You are an inspiration to me, to get back up again - and again! - when you get knocked down! I am slowly coming to what I hope is the last stage of my achilles tendonitis rehab. It has been nearly 5 months since my last run 😭 I have had a few set-backs...But I'm hopeful I can start a very cautious C25K soon - like next week!! I'm hot on your heels! 🏃♀️🏃♀️
I really feel for you. You've had more than your fair share of injury setbacks, and five months is a long time. But! Here you are, starting again. Enjoy every minute of those C25K runs. Just being back out there is a wonderful feeling 🥰
Oh yes it is great to get back out there and just appreciate that run, so glad you've made it 😊
I think you'll be with us for that 10K...you're almost at 5, you could run 7 and walk 3. Infact I'm pretty sure that's what you suggested to me last time I'd been in the wars 😆
I've not got back to 3 runs a week yet but have been doing 2, a shorter on a Wednesday then a longer one at the weekend.
I was due 8k yesterday but have been viral since last Monday so hadn't got out in the week. I did that thing we do where we have an internal debate to decide whether it's sensible to go, then go regardless.
I've been back to running with no walk breaks in the last month but did decide I would allow myself to walk if needed which I did a fair few times on the hilly bits (every run is hilly to some degree in North Wales) as my HR was higher than I'd like.
I did and enjoyed the 8k and in only 7 seconds per km slower than the previous week so the little walks didn't seem to make much difference but were really helpful in making the run more comfortable.
I do feel a little sluggish today so not sure if it was wise or not 🙄...oh well, it's done, I enjoyed it and as long as I'm alright for 9K next weekend then it's all on track 😀 🤞
You're spot on there ... I'm thinking 8k may be doable, and I can walk the first and last kilometres, but 7k works too 😍
Sorry to hear you've been under the weather, but at least you're listening to your body and making informed choices. At 8k already you've done really well coming back, and the 10 is certainly back in touching distance but be kind to yourself on the way 🥰
That’s such good news about your running Linda! Here’s hoping that your progress continues…can’t keep a good runner down!🙂🏃♀️
I haven’t’t run since my Little Troopers 10k as I went down with a virus a couple of days later (tbh I think it was probably lurking before the event). It’s only in the last couple of days that I have started to feel more like my usual self, so all being well I will run after work tomorrow. Not completely sure whether I will run the Gatwick 10k this weekend - think I will decide nearer the time…
Hope everyone has a good week - looks like the sunshine is due to return tomorrow!🙂🌞
Thanks Sandra. Sorry to hear you've been unwell. It's horrible trying to decide whether or not to go ahead with an event isn't it? Enjoy the sunshine and hopefully you will feel well enough to run the Gatwick 10k for the fun of the event, if not for a time chasing run 🥰
I thought it was a HU half marathon ☺️ Relieved to know it isn’t 😅
I’m running but my achilles is still twanging so I’m road running rather than hitting the trail all the time. Using my Endorphin Speeds and think they improve matters. Kneeling in the garden deffo doesn’t help 😬
The change in the weather is lovely, and the shedding of layers is grand. My psoriasis is still galloping away but I’m braving shorts nevertheless. Might not be brave enough to wear them on Sunday’s race though 🫣 I have a new pair arriving today 🤗
Pesky achilles! Glad mine turned out to be nerve trouble which was easily fixed with nerve glides, or at least I do them after every run and I am ok for the next one. I think it is the injury I most dread. Hope your’s dissipates soon!!
We rang the changes this time ... mostly because we didn't get our act together in time for anyone to start HM training 🙈 Watch out in autumn though ,,, 😂
Ugh, achilles problems, you don't need that do you. Glad you've found something that's helping though. It's so good to get the summer clothes out - everyone is wearing a wider smile - and hopefully the fresh air and sunshine will ease the psoriasis too. Good luck Sunday 😊
I’m dog sitting this Sunday (race day) which I could have done without. The dog can’t be left for long as he’s old so I’ll have to hurry up 😀 Hard race too 🙄
It’s the race with the best ever tea table. OH has instructions to get my post run cake to-go so we can hurry back for the dog 🐕🙂
it’s a pity to have to rush home as it’s a lovely event -apart from the 4k uphill climb from the start - in a pretty village setting; the Village Hall and local pub providing the perfect backdrop. OH can get bacon sarni while he waits for me, hopefully in the sunshine. Every time I’ve done it it’s been hot and sunny 😎🥓☕️
I’m not having fun at the moment as I’m seriously off plan for marathon training. I feel like I have had cold virus after cold virus which is probably because of all the long distance running.
I’ve resigned myself to another week of not doing my 18miler as don’t feel up to 3.5 hours on my feet. My 20miles is scheduled for End May so hopefully I can get back on target for that.
Marathon feels close now & I will feel much better once I have got the big long runs ticked off.
The good news is that the Hamstring feels ok. I ran 20k last week slowly to test it & a sub 30 5k at park run on Saturday & all was well. I’ve even been stretching 😇
That’s the trouble with long build ups to events; life gets in the way. Like my Covid-19 a couple of weeks before the HUHM last year. But…you are very fit and I am sure that you will bounce back. So frustrating for you.😬
Sorry to hear you're not well RW. You need to eat lots of healthy, immune system boosting foods to counteract all that training. It really does take it out of you as you get towards the end of the plan. That the hamstring is OK is great news though - that could have seriously derailed you, so you've dodged a bullet there. Hope those bugs are soon kicked in to touch and you are back on track. Take care RW 🥰
I’ve got everything crossed for you Linda. I must say the HU event is approaching pretty quickly!
I’ve messed up and double booked so I won’t be able to do the run on the actual day and then I’ve got a friend coming to stay for a few days afterwards so it’ll have to be later in the week for me.
I was heading for the 10 miles and it’s still possible but I’m thinking I might play safe and change to the 10K instead. I have a few races coming up and I don't want to take too many risks (I am trying to change my old behaviour 😂)
I did 12K last week and everything was fine but then the next day my hip started to moan in the same place as last year ☹️ Mind you, it might not be due to the running at all but perhaps the tennis ball I stuck into it wasn’t a good idea 🙄
I’m still running but have stopped my hip exercises for the time being and it has settled down a bit so I’ll see how I get on this week and then make a decision about the distance for HU10.
Oh crikey, you definitely don't want to exacerbate any issues IP! Go easy with the tennis ball too 😍 Swapping distance is no problem at all. Knowing you are going later in the week may just encourage me to delay my 10k a little; even a few days may make the difference between me being sensible and creating myself a problem!
I do hope these niggles disappear fast IP. Sounds like those plans may involve bling, and you don't want that put at risk!!!
I’m not sure but I think it might have been the exercises because that’s the common link between now and last year. But honestly! Exercises are supposed to help not make things worse! Anyway, I’m going for a 7K later today so that will be a good enough test 🤞
Hi LindaIt's great to hear you are back on track with C25K and, from the sound of it, have an HM plan ready and waiting to put into action!
I've been delaying a decision on HU10. I know I will have to pull out of the 10 miler unfortunately. However, I may be able to manage 10k, if I can walk after 5k - is that allowed? I'm going to try a 3k run later this week and see how I get on. I've no idea how long my knee will take to heal.
I'm keeping motivated by walking, swimming, stretching, YWA and am doing my 2nd strength training session tomorrow.
You bet walking is allowed! I plan to walk the 10 miles. It's not a run, but it will still make me get out there and walk further than I would otherwise have done! Win, win!
But definitely don't push anything for the HU10 and make matters worse. Sometimes we just have to accept the more sensible option, however unpalatable it seems at the time. Come autumn I'm sure we'll run another event. In the meantime, keep up the strength work and wishing you speedy healing. Try to stay positive 🥰
That sounds hopeful Linda. Building up gently is a good way to test out the leg after injury. I hope things continue to improve for you.
UpTheStanley suggested we looked for a proper race in May, rather than do the HU 10K virtually. So we have signed up for the Netley Abbey 10k on the 19th. We haven’t run it before and it includes a hill, which I’m not used to . So we are doing Netley Abbey parkrun this weekend for a bit of practice and a recce of the area.
Managed only 2 runs last week because of appointment, but one was just over 10k so I’m confident about doing it even if I have to walk up some of the hill. It’s our wedding anniversary this week so a little trip away will make it 2 runs again. Hopefully we’ll do some walking in the South Downs in the sunshine too.
😂 I did think you were being remarkably cool Dexy 😂Over 10k is great and definitely puts you in a good place for the race. Confidence and race magic will help you smash that hill 🥰
And just to prove you don’t know what’s around the corner, this came along yesterday. Anniversary celebration and parkrun postponed this week. Not sure whether the HU10k will happen either!
Well done, Linda, so pleased to hear that you are making sterling progress with your comeback. I'm just plodding along quite happily at the moment, no particular targets other than the HU 10K (can't wait) and just doing a 5km Coach Greg Plan to keep me moving and ticking over and to get out of the rut of always running at the same speed in the same way! Quite enjoying the odd time trial, speed repeats and god forbid tomorrow it's Hill Repeats (hard when you live on the edge of the Fens.....!). Perfect running weather now. Capri pants and t shirts. Hoorah to that.
Good luck with the next steps of your progress, maybe see you on that virtual starting line.... but please take care of yourself!
'Plodding along quite happily' soundswonderful 😊 mixing things up certainly keeps it interesting doesn't it. I've not tried a Garmin plan, but NRC follows the same formula. I think I'll leave speed off my agenda for a while though 😂Agree- loving this change in the weather 🌞
So pleased that you are running again. I can so relate to the joy of running after a period of not being able to walk, let alone run. I remember feeling like a little child having received the exact Christmas present they had hoped for. A joy!
I am a little unsure about pace. Having completed was it 7 weeks of keeping my heart rate under 128bpm, my legs seem to have forgotten alternative gears. Only 4 runs before my HM, so no real time to try out much. Thinking of going for one speed run having completed no speed runs for what seems like ages. Thought I would go for a tempo run tomorrow. At the end of my last few runs I have increased my pace for the very end, but oh, my average pace is now so slow and my heart rate seems to stay fairly low for me. I did have a time in mind for my HM, but that seems unrealistic now.
I have really enjoyed trying some downhill running near here putting in the techniques I picked up from the video clip Cmoi sent me. Wow! What a difference! Thank you again cmoi 😊 I hope I can manage the 1:14 and 1:8 slopes better now on May 18th.
It must be more challenging not actually knowing what caused your leg problem but happy injury free running to you even with challenges. 😊🏃🏻♀️
It certainly is a joy, I have to agree with you there.
Your talk of speed is ringing alarm bells for me ... one speed run is not going to speed you up on race day, but it might just aggravate your knee and stymie race day for you altogether. You are so close now, please don't take any unnecessary risks 🙏
This is your very first HM event: pace doesn't matter, you have a guaranteed PB coming up so long as you make the start line. We're all going to be there to cheer you on, so you've got to make it!
Plus, any attempt to go faster is just going to make it harder for you to PB next time 😍
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Yeayayayya !
Weekly chat May 4-10