I'm not really sure how many times I've done the week 4 routine. It just felt really good to be running this morning. It sucked getting up before 6 when it was still quite dark and cold. I'm really looking forward to next Sunday when time changes and it's light out when I wake up. I'm also looking forward to the bubble going up at the pool so I can get back to swimming. I'm not sure when that will be because it will need to be drained and resurfaced. I'm hoping by January at the latest.
Today's run was uneventful. The first three minute and five minute segments were incredibly easy. After that I felt like I was pushing myself a little. I had enough left to really sprint the last 15 seconds or so.
My pace was right on my average. I arrived at my turnaround exactly when I expected and back to the car in under 32 minutes. Overall not bad considering I haven't run in nearly two weeks. I'm back on the wagon, though. I plan to follow the program through to the end from here on out barring any unforeseen circumstances.
My goals:
1. Turkey Trot 5k on Thanksgiving day - hopefully improving over my performance in the September 5K
2. Be able to run 30 solid minutes by the end of 2010
3. Have 100 total miles under my belt by the end of 2010
Today's stats: 2.48 miles in 31:46 for a pace of 12:49/mile. Slightly better than my average pace.
Friday, October 29, 2010
Thursday, October 28, 2010
Not Running
I've not done anything remotely resembling physical exercise since last Monday. Life has gotten in the way temporarily. I plan to pick back up where I left off tomorrow. I really need to start getting ready for the Thanksgiving Day 5K. The upcoming time-change will help. It's hard to get up and run when it's dark out.
Monday, October 18, 2010
Couch to 5K: Week 4, Day 1 v.2
I've done this before. I feel pretty good today after reading my original experience with W4D1. I'm not sure I remember how I felt that day, but reading over my notes, I'm pretty sure it was much easier today than it was the first time. I never felt like I was pushing myself. I took it slow and easy the whole way through and only slightly picked up the pace towards the end. I'm pretty sure I was pushing myself fairly hard the first time. Interestingly, I did practically the same distance today as I did back on August 2, but it took 42 fewer seconds and I don't feel like I was really challenged by today's run. That's good news. I remember being somewhat intimidated by the prospect of running 5 minutes when I first started looking over the C25K plan. Now, it's just something I can do. It's a little difficult, but I never felt the need to stop before the 5 minutes was up.
I want to skip forward a week, but I know I need to take the time to let my legs get used to the beating before venturing on. I'm going to continue along the prescribed route, at least until I feel like I'm being pushed, at which point I may find it necessary to repeat a week. That will be okay. I don't have a set goal in mind, other than completing the program at some point and being able to run a full 5K. I'm good with no dates and no pressure. I'm pushing myself hard enough just getting out there and doing it, I don't need the added pressure of a specific date by which I have to finish.
Having said that, I'm running in a 5k on Thanksgiving Day, and I would like to be able to run the whole thing, but I'm not making it a specific goal. If I can, great...if not, no big deal as long as I am making progress.
Today stats: 2.48 miles in 31:26 for a pace of 12:40/mile, 12 seconds better than my cumulative average pace since beginning on 7/12.
I want to skip forward a week, but I know I need to take the time to let my legs get used to the beating before venturing on. I'm going to continue along the prescribed route, at least until I feel like I'm being pushed, at which point I may find it necessary to repeat a week. That will be okay. I don't have a set goal in mind, other than completing the program at some point and being able to run a full 5K. I'm good with no dates and no pressure. I'm pushing myself hard enough just getting out there and doing it, I don't need the added pressure of a specific date by which I have to finish.
Having said that, I'm running in a 5k on Thanksgiving Day, and I would like to be able to run the whole thing, but I'm not making it a specific goal. If I can, great...if not, no big deal as long as I am making progress.
Today stats: 2.48 miles in 31:26 for a pace of 12:40/mile, 12 seconds better than my cumulative average pace since beginning on 7/12.
Friday, October 15, 2010
Couch to 5K: Week 3.5 day 4
My plan was the same today as it was Wednesday. I ended up changing it up very slightly in the middle to walk 2:30 instead of just 2 because I felt I needed a little extra time to catch my breath between runs. I felt more out of breath and my legs were more tired than usual this morning, but I think it may have been due to donating blood yesterday. I'm still having some right leg lower shin pain. It almost feels like my ankle. The thing is, it only hurts when I'm walking. I'm going to spend some time this weekend alternating ice and heat and just generally resting it. It's more annoying right now than anything. It's definitely not something that's going to keep me from running.
Even though I was tired, the run went quite well. I was able to keep a fairly fast pace (for me), even though I felt like I was pushing myself pretty hard at times. At the very end I pushed to run all the way back to where I started running regardless of the time. When I rounded the corner and could see the point across the way my mind protested. It looked too far and I really didn't think I could make it but my will won out this time. I picked up the pace slightly and ran all the way back to my starting point. It was a struggle and I was physically exhausted when I finally made it but it felt good to know I had won the battle.
It was somewhere in the 40 degree neighborhood this morning when I started running. I like running in the cooler weather. I sweat just as much, but I don't feel as miserable. It was cool enough that I ran in sweat pants this morning for the first time. I'm going to need some gloves. My hands were really cold, and if I plan to do this through the winter I imagine there will be mornings when I'm out and the temps are below freezing. I like the way my head steams after a good run. It looks like I'm smoking from going so fast.
Monday I start on Week 4, which I've already conquered once. I expect it to go well. I know I can run 5 consecutive minutes. 3 minutes has become almost too easy.
Here's the routine:
Run 3 minutes
Walk 90 seconds
Run 5min
Walk 2.5min
Run 3min
Walk 90sec
Run 5min
Today's stats: 2.48 miles in 30:56 for a 12:28/mile pace. I'm hoping to push my 2.5 miles up to 2.75 next week to coincide with the recommended 10% increase in mileage per week.
Even though I was tired, the run went quite well. I was able to keep a fairly fast pace (for me), even though I felt like I was pushing myself pretty hard at times. At the very end I pushed to run all the way back to where I started running regardless of the time. When I rounded the corner and could see the point across the way my mind protested. It looked too far and I really didn't think I could make it but my will won out this time. I picked up the pace slightly and ran all the way back to my starting point. It was a struggle and I was physically exhausted when I finally made it but it felt good to know I had won the battle.
It was somewhere in the 40 degree neighborhood this morning when I started running. I like running in the cooler weather. I sweat just as much, but I don't feel as miserable. It was cool enough that I ran in sweat pants this morning for the first time. I'm going to need some gloves. My hands were really cold, and if I plan to do this through the winter I imagine there will be mornings when I'm out and the temps are below freezing. I like the way my head steams after a good run. It looks like I'm smoking from going so fast.
Monday I start on Week 4, which I've already conquered once. I expect it to go well. I know I can run 5 consecutive minutes. 3 minutes has become almost too easy.
Here's the routine:
Run 3 minutes
Walk 90 seconds
Run 5min
Walk 2.5min
Run 3min
Walk 90sec
Run 5min
Today's stats: 2.48 miles in 30:56 for a 12:28/mile pace. I'm hoping to push my 2.5 miles up to 2.75 next week to coincide with the recommended 10% increase in mileage per week.
Wednesday, October 13, 2010
Couch to 5K: Week 3.5 day 3
I started out today with a specific plan that I thought would push me but not too hard. The plan was to:
run 4 minutes
walk 2
run 3
walk 2
run 4
walk 2
run 3
It went well. I started off more slowly than I did last Friday or this Monday. That was partially intentional because I was changing up the routine and wanted to be able to make it through and partially because I had a little remaining soreness from Monday. I only really picked up the pace for the last minute or so of the last 3 minute run.
I've made it a habit to turn around for the return portion of my out and back run at the same point each time. This gives me a definite comparison of my time as compared to previous runs.
I did have some pain in my right shin after the run, but not during. I have probably started out too fast for my legs given the amout of time I took off. The good news is I don't have any knee or IT band pain. Even the slight hints of pain in my IT band seem to be gone. The month of rest and stretching are paying off. I'm going to repeat today's routine on Friday or Saturday and then I'm planning to start week 4 next Monday.
Today's stats: 2.48 miles in 31:53 for a pace of 12:51 / mile. This pace includes my 5 minute warm up and cool down walks.
run 4 minutes
walk 2
run 3
walk 2
run 4
walk 2
run 3
It went well. I started off more slowly than I did last Friday or this Monday. That was partially intentional because I was changing up the routine and wanted to be able to make it through and partially because I had a little remaining soreness from Monday. I only really picked up the pace for the last minute or so of the last 3 minute run.
I've made it a habit to turn around for the return portion of my out and back run at the same point each time. This gives me a definite comparison of my time as compared to previous runs.
I did have some pain in my right shin after the run, but not during. I have probably started out too fast for my legs given the amout of time I took off. The good news is I don't have any knee or IT band pain. Even the slight hints of pain in my IT band seem to be gone. The month of rest and stretching are paying off. I'm going to repeat today's routine on Friday or Saturday and then I'm planning to start week 4 next Monday.
Today's stats: 2.48 miles in 31:53 for a pace of 12:51 / mile. This pace includes my 5 minute warm up and cool down walks.
Monday, October 11, 2010
Week 3.5 day 2?
I'm still working somewhere between week 3 and 4, so I'm calling it week 3.5. Next Monday I hope to start on week 4, but I want to spend this week making sure my legs are ready for it. I'm pleased to say that I've had no IT band problems since my Friday run, and didn't have any this morning. I'm stretching at least three times a day, and more on days that I run.
This morning I set out to do the same routine I did Friday but decided to try to push myself a little more because three minutes running just didn't feel like enough and 3 minutes walking felt like too much. I ended up doing this:
3 minute run
3 minute walk
3 minute run
2 minute walk
4 minute run
2.5 minute walk
3.5 minute run
My legs generally felt good during the run. I'm having very slight IT band twinges, which may or may not be my imagination. My legs are tiring more quickly that I'm used to and I'm having some minor shin pain immediately after running. Both are probably due to trying to ramp up too quickly after so much time off. I'll monitor the shins this week and if it becomes more of a problem, I may back off a little.
Today's Stats: 2.48 miles in 30:45 which calculates to a pace of 12:24/mile
This morning I set out to do the same routine I did Friday but decided to try to push myself a little more because three minutes running just didn't feel like enough and 3 minutes walking felt like too much. I ended up doing this:
3 minute run
3 minute walk
3 minute run
2 minute walk
4 minute run
2.5 minute walk
3.5 minute run
My legs generally felt good during the run. I'm having very slight IT band twinges, which may or may not be my imagination. My legs are tiring more quickly that I'm used to and I'm having some minor shin pain immediately after running. Both are probably due to trying to ramp up too quickly after so much time off. I'll monitor the shins this week and if it becomes more of a problem, I may back off a little.
Today's Stats: 2.48 miles in 30:45 which calculates to a pace of 12:24/mile
Friday, October 8, 2010
Week 3.5 day ?
We went Monday morning as a family to try out C25K with the kids. They were less than thrilled, and really showed no interest in trying again, so I think we're dropping that idea until (when/if) they show interest. We did day 1 week 1 with them and I found it way too easy, so I can't bring myself to go all the way back to the beginning. Since Sept 5 I've only run twice, once in the 5K on 9/26 and once Monday morning with the kids, so I didn't really know what to expect when I laced up my shoes this morning and headed to the park.
My plan was to modify week 3 and instead of run 90s, walk 90s, run 3m, walk 3m twice I would alternate 3 minutes running with 3 minutes walking for 21 minutes. Everything went great. I warmed up and stretched, enjoying the 50 degree weather. I ran the first three minutes pretty hard. I tried to slow down on the next three minute run but found myself constantly creeping towards an all out run rather than a jog. I was able to keep the 3rd three minute set down to a fast jog but really opened it up for the last three minutes. For whatever reason, I find myself wanting to run fast. I think the elliptical trainer is partly to blame. I don't really mind so much, as it feels good to go fast.
As for my IT band, I felt a few slight twinges, and actually stopped for a few seconds to stretch it out at the halfway point just for good measure. I spent some time concentrating on my stride and varying things up to see what felt better or worse. I found that my left foot really turns in when I run and when I let it turn in, I feel the twinges of pain, but when I concentrate on keeping it straight the pain goes away.
I've been stretching my IT band pretty diligently, even taking time during the day in the office to stretch, so I was hopeful that I would make it through without letting me down. I'm pleased that I never felt like I needed to stop because of pain. I'm going to keep on stretching it and the modified week 3 routine through next week and see if I feel ready to move on from there.
The pool I use is going to be resurfaced soon, and then they'll put the winter bubble up. I think I'll be able to start swimming again towards the first of November.
My stats for the day:
2.48 miles in 31 minutes for a pace of 12:30 which is 25 seconds better than my overall average pace of 12:55 but not as good as my 5k pace of 11:44.
My plan was to modify week 3 and instead of run 90s, walk 90s, run 3m, walk 3m twice I would alternate 3 minutes running with 3 minutes walking for 21 minutes. Everything went great. I warmed up and stretched, enjoying the 50 degree weather. I ran the first three minutes pretty hard. I tried to slow down on the next three minute run but found myself constantly creeping towards an all out run rather than a jog. I was able to keep the 3rd three minute set down to a fast jog but really opened it up for the last three minutes. For whatever reason, I find myself wanting to run fast. I think the elliptical trainer is partly to blame. I don't really mind so much, as it feels good to go fast.
As for my IT band, I felt a few slight twinges, and actually stopped for a few seconds to stretch it out at the halfway point just for good measure. I spent some time concentrating on my stride and varying things up to see what felt better or worse. I found that my left foot really turns in when I run and when I let it turn in, I feel the twinges of pain, but when I concentrate on keeping it straight the pain goes away.
I've been stretching my IT band pretty diligently, even taking time during the day in the office to stretch, so I was hopeful that I would make it through without letting me down. I'm pleased that I never felt like I needed to stop because of pain. I'm going to keep on stretching it and the modified week 3 routine through next week and see if I feel ready to move on from there.
The pool I use is going to be resurfaced soon, and then they'll put the winter bubble up. I think I'll be able to start swimming again towards the first of November.
My stats for the day:
2.48 miles in 31 minutes for a pace of 12:30 which is 25 seconds better than my overall average pace of 12:55 but not as good as my 5k pace of 11:44.
Friday, October 1, 2010
Week in review
After the 5K Sunday, I took Monday and Tuesday off. I think. I'm having trouble remembering because it's been such a crazy week. I used the elliptical machine on Wednesday, swam Thursday, and used the elliptical again today. I've gotten to where I can go 20 solid minute on the elliptical at a pretty good rate. I try to keep my heart rate between 140 & 160ish depending upon the difficulty level at which the machine is set. Swimming is still pretty challenging. I can do 100 yards nonstop but I have to change up strokes. I'm alternating 25 yards freestyle & 25 yards backstroke for the 100 and 50 yard swims.
Couch to 5K starts again on Monday. I'm starting back on day one. I know I'm more advanced than that, but I think it will be good for my legs to start at the beginning. Also, my daughters have expressed an interest in joining us in a 5K, so we'll be doing the program as a family, at least until they get tired of getting up at 6 to run. On my days not running, I'm hoping to have time to swim or use the elliptical.
If I can just run from here on without injury or nagging pain I'll consider myself successful.
Couch to 5K starts again on Monday. I'm starting back on day one. I know I'm more advanced than that, but I think it will be good for my legs to start at the beginning. Also, my daughters have expressed an interest in joining us in a 5K, so we'll be doing the program as a family, at least until they get tired of getting up at 6 to run. On my days not running, I'm hoping to have time to swim or use the elliptical.
If I can just run from here on without injury or nagging pain I'll consider myself successful.
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