Good morning and happy(?) Monday. I’ve just realised I haven’t shared a any sort of update on here since May. If I had to summarise the last six months or so in four words I’d go with illnesses, injuries and intermittent running. As always, I hope that whoever takes the time to read this weekly life and running update had a fab weekend. If, for whatever reason, you didn’t, I hope that the next seven days are more positive. My weekend had one main highlight: completing the first week of the Couch to 5k.

After a longer than originally planned break from running due to illness and a temperamental right knee, I decided start again with the Couch to 5k training plan that is available on the NHS Live Well website. This version of the Couch to 5k training plan is spread over nine weeks.

The NHS Live Well website provided the following information about the three interval sessions in Week 1 of the Couch to 5k.

Like the last time I followed the Couch to 5k, my Tuesday, Thursday, and Sunday interval sessions started with a fast 5-minute warm-up walk and ended with a slightly slower 5-minute cool-down walk. I supplemented the three interval sessions with cross-training sessions on Monday and Saturday and rest days on Wednesday and Friday. Cross-training sessions comprised of fast-paced 30-minute walks.

As I would love to complete the Couch to 5k this time, I dedicated time every day to stretching, and to completing the foam rolling exercises Lina set me as homework. I also used my Bob and Brad Q2 Mini Massage Gun to massage my quads and calf muscles after each interval session.

Monday – 30 mins cross training

Last Monday, it was very much a case of the morning after the Shenstone 10k Fun Run the day before. My legs and particularly my calf muscles were feeling so tight, I decided the short lunchtime walk to and from the local branch of Boots for my winter flu vaccination would have to count as a form of cross training. A painful post-work 30 minute session with my massage gun, something I should have done after the Shenstone 10k Fun Run, helped to loosen off my calf muscles.

I checked the weather forecast and discovered I’d probably be completing at least one of my interval sessions in wet weather.

Are you tired of the wet and windy weather?

A respite is on the way as high pressure builds to bring a much drier and calmer second half to the week pic.twitter.com/m35X5ZY6rG

— Met Office (@metoffice) September 30, 2024

 

I set my alarm for 5am, laid out some running gear, and headed to bed at a sensible time feeling reasonably confident I’d finally be able to restart the Couch to 5k the following morning.

Tuesday – 20 mins intervals (run 60 secs/walk 90 secs x 8)

Well that was the plan. After spending three hours wideawake in bed overthinking about everything and trying and failing to get to sleep, an awareness I had a busy day of meetings ahead of me meant I cancelled my 5am alarm. I figured I would complete my interval session after work. Not the best of starts to the Couch to 5k.

Following my disturbed night and a busy day of meetings, I was feeling so tired when I finished work, the last thing I felt like doing was completing an interval session. I didn’t want to miss the first interval session of the week, so following a post-work nap, a generous portion of lasagne and chips, I got changed into my running gear and used my massage gun to massage my legs and calf muscles.

I’m aware I’m repeating myself, but the first interval session after a break from running due to a running-injury always feels slightly stressful. All sorts of slightly negative scenarios involving my right knee imploding were going through my mind during the 5-minute warm-up walk. I had to remind myself that running is meant to be a hobby I enjoy!

Shortly after the interval session started, I realised my trainers felt like they offered no support, and despite using my massage gun before the interval session, I had incredibly tight calf muscles. My aerobic fitness had clearly deserted me as I found the running repetitions harder than I was expecting. I ended the 20 minutes feeling like I’d worked hard.

I walked home, drank a couple of glasses of chocolate milk, and then massaged my calf muscles again using my massage gun, both calf muscles felt sore. I suspected the combination of wearing my older trainers and the lack of a proper cool-down after the Shenstone 10k Fun Run had contributed to the issues with my calf muscles.

Wednesday – Rest

I’m trying to stop myself from writing weekly update essays and Wednesday was fairly mundane, so I thought I’d share two of my favourite photos from the Shenstone 10k Fun Run.

[Photos – Rob Andrews]

After the success of this year’s event, I’ve got everything crossed the Shenstone 10k Fun Run takes place again in 2025.

Thursday – 20 mins intervals (run 60 secs/walk 90 secs x 8)

Thursday got off to a positive start when I woke to the news I’d had another Premium Bonds win. That was the highlight of the working day, the lowlight was very much my midyear review which wasn’t overly positive. I can’t go into too many details here, but it looks like I’m going to have to get my CV updated sooner rather than later.

The success of the second interval session of the week helped to boost my mood. I won’t share my post-work routine in the lead up to the evening interval session as it was a case of replicating what I did on Tuesday. I wore a new pair of Mizuno trainers, more suitable clothes for the weather, ran the running repetitions at a sensible pace and found the interval session far more enjoyable. I completed my cool-down walk and captured this photo.

Next time I’ll remember to share more post interval sessions reflections as this is meant to be a running blog. I’ll also have to remember to check there’s no one walking behind me when I’m talking a photo as I almost **** myself when someone seemingly appeared from nowhere. My personal safety is more important than a post interval session photo. At least my right knee felt okay.

Friday – Rest

This weekend update has already turned into one of my essays and Friday was a rest day, so I’ll fast forward to the weekend.

Saturday – 30 mins cross training

I felt a little sad to be missing Sutton Park parkrun on parkrun’s 20^th birthday on such a beautiful Saturday morning, but I’d already agreed to help a friend with some chores in Ironbridge. I completely forgot to take any before and after photos, but I like to think the three hours I spent gardening counted as a form of cross training.

When I got home, I discovered that the official Shenstone 10k Fun Run photos were available to download. The four not overly flattering photos I found of myself provided me with yet another much needed kick up the bum. After spending ages looking through parkrun updates on social media and experiencing some major parkrun #FOMO. I almost bought myself to a pair of limited edition parkrun x Brooks Ghost 16 trainers.

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A post shared by SportsShoes.com (@sportsshoes)

 

I say ‘almost’ because when I saw the price of the trainers and recalled my not overly positive experiences with Brooks, I settled for a pair of far more reasonably priced Mizuno Wave Inspire 19 trainers. I got my parkrun fix by ordering myself a couple of copies of the latest parkrun magazine.  Far more reasonable than a pair of trainers.

Sunday – 20 mins intervals (run 60 secs/walk 90 secs x 8)

After two evening interval sessions, when my alarm woke me at 6am, I made sure I got out of bed straight away. I prefer running when it’s quieter, so I got changed into the running gear I’d laid out the night before, worked through some strength and conditioning exercises, drank a small glass of water, and then headed out into what were breezier than ideal conditions for this unfit runner.

I completed my 5-minute warm-up walk, adjusted my laces and set off on what I hoped would be an enjoyable and pain-free interval session. The interval session was enjoyable but not what I’d describe as pain-free. I managed to run the first run repetition at a sensible pace, this set the tone for the rest of the interval session. My right calf twinged a couple of times, and my right knee felt quite niggly when I ran downhill. Slightly worrying after several expensive Osteopathy appointments and a lot of strength and conditioning.

I captured this rather blurry post-run selfie and then started my cool-down walk feeling slightly frustrated with my temperamental knees.

I got home, drank a pint of chocolate milkshake, and then headed to the local Co-op to pick up some milk before heading back to bed for a couple of hours. Not a post-run recovery routine I’d recommend.

Once I’d recovered from my morning interval session, I spent a couple of slightly physically demanding hours attempting to clear ivy from the front of my house. I couldn’t be bothered to complete an evening stroll, so my weekly walking mileage was lower than ideal.

So, that’s the first week of the Couch to 5k completed. Apologies if you’ve experienced déjà vu reading this update post.  I just hope that my knees continue to cope with the training. I also hope that my fitness levels start to improve. After so many failed attempts at completing the Couch to 5k, I’d love to be back running 5k consistency before the end of the year.

Week 2 of the Couch to 5k looks doable, I just need to make sure I run at a sensible pace. I spent some time looking through the entries in my training log, and it’s clear I’ve been completing the running repetitions of my interval sessions at a slightly too ambitious pace. I shouldn’t be struggling to breathe at the end of my interval sessions.

Training totals:

• Runs: 3 (out of 3)
• Time: 1 hr 0 mins
• Distance: 4.95 miles

Niggleometer:

• Right knee: 3/10
• Left knee: 2/10
• Right calf: 6/10
• Left foot: 2/10

Did you have a good weekend? Did you head to parkrun to celebrate parkrun’s 20^th birthday?

Do you find yourself experiencing parkrun #FOMO when you aren’t able to attend parkrun? I’m writing this on Sunday evening and I’ve spent a large proportion of the weekend regretting missing parkrun.

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