C25K – Week #6 Done

I’ve just completed my longest run @ 22 mins and 4.5km which ticks off the end of Week #6. My 5km goal beckons. Only three weeks left on my plan. A quick look at next week’s sessions and all the walking and running blocks are done now. It’s just solid run blocks, building up to 30 mins, the goal, in Week 9. Then I’m done.

My legs are feeling it a bit though. My knees have been complaining but not enough to stop me yet and my feet (I suffer with Plantar Fasciitis) require daily maintenance now. A regular routine of calf stretches, and massaging the ball of my feet with a hard ball and some Ibuprofen gel overnight seems to do the trick. Is it getting any better? Not right now and my hips and joints are a bit tight too but it’s not getting any worse either despite increasing the lengths of my runs so I’m just managing it for now hoping it will improve once I’ve ‘graduated’. I may even treat myself to a sports massage for completing the course.

Research has shown me the common causes of Plantar Fasciitis are tight or weak muscles, particularly the calf, hence a daily dose of stretching the upper and lower muscles in my leg.

I’ve been watching videos from this physio who specialises in over-50’s which have been useful.

I’ve also been looking at some running events without trying to get too ahead of myself. Parkrun is the obvious choice to start with. A run thats not a race but it is really isn’t it? Anyway, my local Parkrun’s are Arrow Valley, Redditch or there are a couple in Worcester or I could try Sandwell Valley, Birmingham. I think I’ll do a few of them and then I may look at something a bit more serious just to scratch my competitive itch and see what happens.

It’s been good to stick to a plan but although my running has definitely improved it’s still a harsh 20-30 mins. I just want to get to 5km.

Speak soon

Adios