Couch to 5k: The Start

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I purchased the headband and towel and also a pair of wunder under roll down crops from Lululemon.  I'm really happy with my purchases and I tested them out at hot yoga last night.  The towel definitely stopped my hands from sliding and the headband stopped sweat from going in my eyes.  At first I though maybe I wasn't sweating as much, but I did have to give my face a pat down with the towel during class.

Yoga is very much a challenge right now and I can feel how tight my body is and how unbalanced it is.  I was trying to get an idea of how much I should be doing and how long until I see results and most sites I looked at recommend 3 classes a week, plus daily 10-20 minutes of sun salutations and I should begin to notice the difference in 2-4 weeks.  I have a feeling it's going to take longer than that before I start to notice any change, but I'm so looking forward to the day when I'm not a big ball of tightness anymore.

Since I had some free time before the class started I decided that I may as well have a go on the treadmill.  It seemed like a good a day as any to start the couch to 5k program.

Here is the first week of the program and I've completed day 1 so far.

Day 1 Warm Up -
Walk 5 minutes
Run - 1 minute
Walk - 1.5 minute
repeat 6 times
Cool Down -
Walk 5 minutes
Total time:
25 minutes
Day 2 Warm Up -
Walk 5 minutes
Run - 1 minute
Walk - 1.5 minute
 repeat 6 times
Cool Down -
Walk 5 minutes
Total time:
30 minutes
Day 3 Warm Up -
Walk 5 minutes
Run - 1 minute
Walk - 1.5 minute
 repeat 8 times
Cool Down -
Walk 5 minutes
Total time:
30 minutes

During the first run minute I felt the old familiar twinge in my right calf.  It went away when I entered the first walk segment and didn't come back, but it still concerns me.

My number 1 goal is to loosen up.  As I said in my last post, I'm all out of whack and I don't want to build and strengthen muscle in the wrong places. I think my past attempts at running without proper stretching and recovery has helped to accelerate me to the tight mess I'm in now so I'm approaching the run training a bit differently this time:
  • Running isn't my top goal - and if I feel like my main goal is getting compromised in any way then I just have to stop and reassess.
  • Stretching out every day and after every run - mostly in the form of yoga.
  • Foam rolling - I can't say I've done any of this yet but it's a necessary evil that I have to make my peace with.
  • Run on the treadmill - it's more cushioned and I can run on the flat making it easier on my calf muscles.
  • Focus on form over speed - this is quite challenging because I've been so lazy for so long.  I find it hard to walk with good form so it takes a lot of focus to keep it up.
The 5k program consists of 3 sessions per week for 8 weeks.  I'm excited to see how I progress over the next 8 weeks but also realistic and mindful of the results I want to achieve, so if it takes longer and I have to repeat weeks then so be it.  I don't have a deadline on this but I would like to enter the Unitec Run & Walk Series starting in July.

Are you already doing running or yoga?  Or are you thinking about starting a new exercise plan?  Let me know how its going!

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