The Second Run

Buoyed by success of running for 40 seconds I thought I would tackle the 60 second running of the couch to 5k program week 1 day 1.  I was surprised that the running portion was actually ok(ish)!  I didn't feel like I was dying or struggling to breathe so that is a form of success, yippee!  The walking portion was a little shorter that what I had done before so I really felt that I could have used a little longer.  Overall though, I was happy to have managed it and felt slightly challenged but achievable. 

I'm determined not to get injured so the plan for the next run is to do the same one again and see if it still feels ok.  I'm running on the treadmill at the gym because, despite it being hot in there, it's much cooler that the heat and humidity outside even at night and I appreciate the cushioned surface of the treadmill while I'm carrying so much excess weight.  It's also easier to monitor and adjust my run/walk speed and time to keep me honest haha!

I'm really happy and excited to be running again and I'm hopeful that I can keep this feeling going at least until I make it habit and not give up in week 3 like in the past!

Running – Starting From Scratch

So it’s time to get my health back (and get rid of some of this 91kgs), and my friends must have been thinking about their fitness goals for next year too when the email about entries opening for the Auckland Half Marathon popped into our inboxes.  So we’ve all decided to go for it and tackle the 21.1km in October 2018!  Now I can’t run the length of myself right now, so the idea of doing a half marathon is a big stretch but I am optimistic that over the next 46 weeks I will be able to make it to the start line prepared, ready for the distance, and uninjured.

The Kit:

I got a nice new pair of Nike Pegasus to see me through the start of my new running regime.  Once I’m further down the track I’ll take a trip to a local running store to get my running analysed again to see if there is another shoe that will be better for the longer training runs.

I then went into the Warehouse and bought a whole bunch of cheap singlets and t-shirts.  I also got some cheap sports bras from K Mart, but these are super unsupportive (i.e. painful!) for running so I’m just squeezing into the trusty shockabsorber and hope they start fitting better in a few weeks!  I’ve already got some lululemon tights and a bunch of sports socks to complete the outfit.  And let’s not forget my Nike Apple Watch that I got for my birthday.

The First Run:

The couch to 5k programs generally have you running for 60 seconds and I just don’t think I can even do that so I found an entry level program that has you running 100 metres then walking 300 metres and repeating this 4 times to make a total of 1600 metres (just shy of a mile).  I was pleasantly surprised to find I could run for 40 seconds and feel pretty good.  I finished my run sweaty and feeling really pleased about it.  I then went to stretch out my legs which always feel incredibly tight.  I really don’t want to get injured so building up slowly and paying attention to stretching is very important to me.  I’m strangely looking forward to my next run.

Couch to 5k: Week 7

I am stuck on week 7 but I actually feel pretty good about it.  I only have 4 more runs to go before I can complete this couch to 5k program.

In case you missed them, here's the rest of the series:

• Couch to 5k: Week 6 again
• Couch to 5k: Week 6
• Couch to 5k: Week 5
• Couch to 5k: Injury and Progress Update
• Couch to 5k: Physio
• Couch to 5k: Week 4
• Couch to 5k: Week 3
• Couch to 5k: Week 2
• Couch to 5k: Week 1
• Couch to 5k: The Start

Week 7

This what the plan looks like for week 7:

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 20 min	Run: 20 min	Run: 25 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 30 min	Total time: 30 min	Total time: 35 min

So far I have been able to complete day 1 and 2 of running for 20 minutes non stop and I'm really pleased with that.  I think of this as being the foundation to running, once you can run for 20 minutes then you can really start to build on all sorts of things.

At the end of this week is my first race in the Unitec Run Series that leads up to Auckland Marathon (or in my case, the 12k).  This race is a 2.5k road race with some hills and I'm still unsure whether my goal should be to try and beat last years time or try to run it all, both are good and challenging goals.

Only 4 more of these scheduled runs to go before I can complete the couch to 5k program and I'm pretty happy about that.  Sure, its taken me much longer than the 8 weeks but I'm really pleased that I've stuck with it and haven't given up.  I'm looking forward to achieving this goal!

Couch to 5k: Week 6 again

Week 6 again but this time I managed that 15 minutes segment - yeeha!

In case you missed them, here's the rest of the series:

• Couch to 5k: Week 6
• Couch to 5k: Week 5
• Couch to 5k: Injury and Progress Update
• Couch to 5k: Physio
• Couch to 5k: Week 4
• Couch to 5k: Week 3
• Couch to 5k: Week 2
• Couch to 5k: Week 1
• Couch to 5k: The Start

Week 6 Recap

I have no idea what happened last week but I didn't go for a single run :O

This is what week 6 is supposed to look like:

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 10 min Walk: 5 min	Run: 10 min Walk: 3 min	Run: 15 min Walk: 3 min
Run: 10 min	Run: 10 min	Run: 5 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 35 min	Total time: 33 min	Total time: 33 min

Day 1 and 2 I managed a couple of weeks ago and then I repeated Day 1 again the following week.

Day 3 was finally achieved yesterday.  It was a challenge for sure, but mostly a mental one.  The constant inner dialog telling me I can't do it, it's too hard, I'm too hot, I'm too tired, I shouldn't do it, it's ok only do 5 minutes/10 minutes, I've already done enough.  I reminded myself that just a short while ago 5 minutes was phenomenally hard and at 10 minutes I was still feeling good.  I reminded myself that I didn't hurt and my breathing was steady.  I reminded myself of the tasty baked potato I had waiting for me afterwards.  I reminded myself of how good it would feel to write this blog post and say that I did it! 

I was practically punching the air when I finished that 15 minute run segment!  After the 3 minute walk break I felt good and ready to run and the last 5 minute run was really straight forward.  I finished up feeling really pleased with myself :)

Sometimes I catch myself in negative self talk, like big deal it's only 15 minutes, other people run marathons but I try to banish these thoughts and celebrate the fact that I can do something that I couldn't do before.

Next Weeks Plan

I have a trail race coming up at the weekend so I'm not sure whether to repeat W6D3 again before that or if I should head into week 7 which starts with a full 20 minute run.  To run 20 minutes non stop is the top goal - it's like arriving at the start line :)

Couch to 5k: Week 6

It's taken 10 weeks to get to week 6 of this Couch to 5k program!  Here's the rest of the series:

• Couch to 5k: Week 5
• Couch to 5k: Injury and Progress Update
• Couch to 5k: Physio
• Couch to 5k: Week 4
• Couch to 5k: Week 3
• Couch to 5k: Week 2
• Couch to 5k: Week 1
• Couch to 5k: The Start

Week 6 Recap

I'm not going to lie, week 6 was HARD.

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 10 min Walk: 5 min	Run: 10 min Walk: 3 min	Run: 15 min Walk: 3 min
Run: 10 min	Run: 10 min	Run: 5 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 35 min	Total time: 33 min	Total time: 33 min

Day 1 was awesome and I totally nailed it and really wanted to tell every person I saw that I had just run for 10 minutes .. twice!  I was definitely feeling pretty pleased with myself.

Day 2 was a bit more of a struggle, I managed the first 10 minute run, but struggled on the second one and had to take a couple of sneaky walk breaks.

Day 3 was the toughest, I think I managed about 5 minutes before I had to take a walk break and I ended the run feeling a bit deflated.  A complete turn around from the start of the week.

I also ran my first trail race on Sunday.  Come to think of it, this was also my first trail run - and I did it in brand new shoes and a brand new top.  I'm not sure how many more race commandments I could have broken!!  It all went well though and it was fun (except that giant hill at the end).

Next Weeks Plan

I feel I need to repeat week 6 again, and I might even have to do it again the week after since I don't feel quite ready for that 15 minute run segment.

After my trail race I realise that I need to get some strength in my little legs, but it might take a couple of days of rest and foam rolling before I'm ready to load them up.

Couch to 5k: Week 5

I'm so glad I blogged about running yesterday because I really needed to dig deep for my last run of week 5 and I'm not sure I would have done it without the accountability of this blog!

Here are my previous posts:

• Couch to 5k: Injury and Progress Update
• Couch to 5k: Physio
• Couch to 5k: Week 4
• Couch to 5k: Week 3
• Couch to 5k: Week 2
• Couch to 5k: Week 1
• Couch to 5k: The Start

Week 5 Recap

The first two runs of week 5 were pretty good.  With the injury and physio it had been a week since my last run so I was very rested and ready for run 1.  And since I didn't want to overdo things it was 4 days after that that I did run 2.  The following day and I did hot yoga and woke up this morning a bit sore from all the chaturanga dandasanas and the glute exercises I've been doing, so I didn't have as much rest between workouts as I've had previously.  It might have been a tough workout anyway with two 8 minute run segments.  The fist 8 minutes went pretty well and I was ready for my walk break when it came, but the second one was really tough and I had to really fight through the last half of it.

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 5 min Walk: 3 min	Run: 5 min Walk: 3 min	Run: 8 min Walk: 5 min
Run: 6 min Walk: 3 min	Run: 8 min Walk: 3 min	Run: 8 min
Run: 5 min	Run: 5 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 32 min	Total time: 36 min	Total time: 31 min

Week 6 Plan

With the last run being so tough, I'm really nervous about what's coming up on week 6.  I was hoping to start this on Friday but I may need more recovery time.  I am looking forward to running for 10 minutes and I think I could probably manage that, it's the second one that will be tougher and if that's the case then I will repeat the days until I'm able to do them.

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 10 min Walk: 5 min	Run: 10 min Walk: 3 min	Run: 15 min Walk: 3 min
Run: 10 min	Run: 10 min	Run: 5 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 35 min	Total time: 33 min	Total time: 33 min

Happy running!

Couch to 5k: Injury & Progress Update

I started out on my journey with an 8 week couch to 5k program.  However, right at the midway point I injured my hip and the physio found that the pain was coming from my glutes and was caused by weak glutes.  I've been seeing the physio for 3 week and have been doing strengthening and stretching exercises and now I'm getting back into running.

Here are my previous posts:

• Couch to 5k: Physio
• Couch to 5k: Week 4
• Couch to 5k: Week 3
• Couch to 5k: Week 2
• Couch to 5k: Week 1
• Couch to 5k: The Start

I repeated one of the week 4 runs and it felt ok so I thought I'd give Week 5 Day 1 a go.  To be honest I didn't think I would be able to do it.  Week 4 Day 3 was run 3, walk 2, run 5, walk 2, run 3.  So that 3 run segments of 3-5-3, whereas Week 5 Day 1 has run segments 5-6-5 and that's a huge leap to me.  I was so surprised and happy when I was able to do it!  I have to confess that I am running at a much slower speed than normal as per my physios instructions, but it feels so damn good to be running and improving!

Yesterday's run segments were 5-8-5 and I couldn't believe that I had managed to run for 8 minutes straight!  What's more is that my breathing was good and my body didn't feel too fatigued, the real challenge was the uncomfortableness of running that caused my mind to keep telling me to stop.  The mind had given up before the body and I had to resort to bargaining with myself to keep going.  I still have one more run to do of Week 5 which looks tough with the run segments being 8-5-8.

A couple of things are on my mind right now:

• The uncomfortableness feeling will diminish if I lose weight
• I would feel more confident if I could get into a regular workout schedule
• I have my first trail race coming up next week

The trail race I plan to mostly walk.  I'm hoping it will help give me an idea of what to expect from the rest of the series while I improve my running and fitness.  As for the other two points, well I'm still working on them :D

My friend and his wife (Red Wine Runner) just ran a 53 mile ultra marathon!  You can read the report on RWRs blog.  Here I am celebrating running for a whole 8 minutes and these guys just ran for 13 hrs 27 min 41 sec and 11 hrs 44 min 7 sec respectively!!

Couch to 5k: Physio

Here are the links to the previous posts in case you missed them:

• Couch to 5k: Week 4
• Couch to 5k: Week 3
• Couch to 5k: Week 2
• Couch to 5k: Week 1
• Couch to 5k: The Start

Well just what I didn't want to have happen - I got injured!  This week I haven't been running and I've been seeing a physio.  I think I strained a muscle in my glutes and the physio has been giving me acupuncture to unknot it and promote healing. 

The underlying issue is that I have weak glutes and particularly on my injured side so the physio has given me some specific stretches and strengthening exercises.  I've avoided strength training up until now because I was concerned about building muscle in all wrong places but now I have some specific exercises to do I can start adding them into my training.

The stretching exercises I have to do include the Pigeon Pose which I'm to do for 1 minute 3x a day


Image from fitness.com

As for strength building, I'm to do this exercise called the Clam every day.  My glutes are so weak that I can't lift the leg very much at all and it is very difficult to stop the leg muscles from helping out.

Image from queenstownphysio.co.nz

I've also been instructed to give the leg press machine at the gym a go which I'm happy about because it's one of my favourites.  I'm also to keep with yoga and try adding in a core strength exercise 3x a week.

As for running I'm to take it easy, try to make no noise and make sure I stop if I feel any pain.  Since I've taken a week off running I don't feel ready to take on week 5 of the program just yet so I'm repeating week 4 and I'm doing it at a slower speed on the treadmill too.  I've done Day 1 so far and it felt good.

Week 4 Again

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min
Run: 4 min Walk: 3 min Repeat 2 times	Run: 5 min Walk: 3 min Repeat 2 times	Run: 5 min Walk: 2 min Repeat 2 times
Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 34 min	Total time: 36 min	Total time: 34 min

Goals

This week my goals are:

• Daily stretches
• Daily strength exercises
• Weights at the gym at least once
• Week 4 of the C25K plan
• Yoga class at least once this week 

Couch to 5K: Week 4 - Half Way

Half way there!

Here are the links to the previous posts in case you missed them:

• Couch to 5k: Week 3
• Couch to 5k: Week 2
• Couch to 5k: Week 1
• Couch to 5k: The Start

Week 4 Recap

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min
Run: 4 min Walk: 3 min Repeat 2 times	Run: 5 min Walk: 3 min Repeat 2 times	Run: 5 min Walk: 2 min Repeat 2 times
Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 34 min	Total time: 36 min	Total time: 34 min

I was really pleased with my efforts on day 1 and went into day 2 feeling a bit more confident in my abilities.  Day 2 was really hard for me and I started to feel some little niggles in my right leg from hip to knee to foot.  And then boom, I strained my hip and had to make an appointment with the physio.

I rested for 4 days and then ran day 3 which was really hard but not too sore.  I've got another appointment with the physio and we will come up with some sort of action plan so if I'm allowed to continue to run I'll move onto week 5. 

Week 5 Plan

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 5 min Walk: 3 min	Run: 5 min Walk: 3 min	Run: 8 min Walk: 5 min
Run: 6 min Walk: 3 min	Run: 8 min Walk: 3 min	Run: 8 min
Run: 5 min	Run: 5 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 32 min	Total time: 36 min	Total time: 31 min

Goals

My goals for this next week is to obey the rules set by the physio.  Hopefully that will include yoga and running.

Couch to 5k: Week 3

And that's week 3 under my belt!

Here are the links to the previous posts in case you missed them:

• Couch to 5k: Week 2
• Couch to 5k: Week 1
• Couch to 5k: The Start

Week 3 Recap

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 1.5 min Walk: 1.5 min	Run: 1.5 min Walk: 1.5 min	Run: 2 min Walk: 2 min
Run: 2.5 min Walk: 2.5 min Repeat 2 times	Run: 2.5 min Walk: 2.5 min Repeat 2 times	Run: 3 min Walk: 3 min Repeat 2 times
Run: 1.5 min Walk: 1.5 min	Run: 1.5 min Walk: 1.5 min	Run: 2 min Walk: 2 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 26 min	Total time: 26 min	Total time: 30 min

The first run of week 3 went really well and the 2.5 min run segments just flew by.  My calf gave no sign of any bother and it was a brilliant run.  The second run, which was the same format as the first was also great running wise, but not so great from a running outfit point of view - let me tell you what happened.  I had packed by bag for yoga on Tuesday but a slight mishap trapped my clothes in an airing cupboard and led me to miss my class, so my bag was still packed with yoga clothes when I went to the gym for my run.  The pants I had packed are only just usable for yoga but are really rubbish for running in and I spent the whole time trying to stop them falling down!  I actually had to pause the treadmill to pull them up as the cropped bottoms had just about reached my ankles - it was bad!

The last run of the week was the toughest.  I did feel some slight niggles from both legs but nothing that some stretching won't fix.  The 3 min run segments felt the toughest not because they were hard, but because I was battling my brain and the 2 hot cross buns I had for breakfast.

Week 4 Plan

There's no messing around in week 4 we get straight in there with 3,4,4,3 min run segments and then up the ante to 3,5,5,3 run segments for days 2 and 3.  This makes me nervous!  My plan to tackle this is to take it easy, try to keep the body relaxed and focus on form.  I certainly need to respect my body and the training and fuel up appropriately - maybe a hot cross bun after a run and not before!  I'll really need keep on top of the foam rolling especially since I won't be able to make a yoga class until the end of the week.

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min
Run: 4 min Walk: 3 min Repeat 2 times	Run: 5 min Walk: 3 min Repeat 2 times	Run: 5 min Walk: 2 min Repeat 2 times
Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min	Run: 3 min Walk: 2 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 34 min	Total time: 36 min	Total time: 34 min

Races

In other news, I bit the bullet and entered the Unitec Run & Walk series, the Auckland 12k and the Blackmores XTERRA Auckland trail series!  The first of these events is a 6.5k trail run on the 17th May which is only 6 weeks away eep!

Couch to 5k: Week 2

I have just finished up week 2 of the couch to 5k program and now I'm heading into week 3!

Here are the links to the previous posts in case you missed them:

• Couch to 5k: Week 1
• Couch to 5k: The Start

Week 2 Recap

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 1.5 min Walk: 2 min Repeat 4 times	Run: 1.5 min Walk: 2 min Repeat 4 times	Run: 1.5 min Walk: 2 min Repeat 6 times
Run: 1 min Walk: 1 min Repeat 2 times	Run: 1 min Walk: 1 min Repeat 2 times
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 28 min	Total time: 28 min	Total time: 31 min

So, first lets review week 2.  The first run of week 2 went really well, but then an action packed weekend followed by my cat being unwell meant that the second run was 5 days later and also I did not make any yoga classes this week.  I did however manage to fit in some foam rolling and a little stretching so I think I'm making progress.  In case you were wondering, my cat is much better now after a course of antibiotics :)

Week 2 also taught me the importance of keeping on top of the laundry!  Especially if I want to be getting my sweat on every day.  I have discovered that the light sport load setting on my washing machine is nice and quick for all my technical fabric kit, but I should probably get a few more outfits so that I don't have to run the machine every day!

Week 3 Plan

On to week 3 and as you can see from the table below, some of the run segments jump by a full minute and on the last run of the week they have doubled in size!  This seems like quite a big jump and I would happy continuing to add 30 seconds to my current run segments, but I'm going to keep with the program and maybe I'll surprise myself.

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 1.5 min Walk: 1.5 min	Run: 1.5 min Walk: 1.5 min	Run: 2 min Walk: 2 min
Run: 2.5 min Walk: 2.5 min Repeat 2 times	Run: 2.5 min Walk: 2.5 min Repeat 2 times	Run: 3 min Walk: 3 min Repeat 2 times
Run: 1.5 min Walk: 1.5 min	Run: 1.5 min Walk: 1.5 min	Run: 2 min Walk: 2 min
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 26 min	Total time: 26 min	Total time: 30 min

This weeks Goals

Since I'm still trying to get the stretching, foam rolling, yoga and running all happening in the same week, I think this will continue to be my goal for the next 2 weeks.

Also, to encourage myself with something to work towards, I intend to enter the Blackmores XTERRA Auckland Trail Series!

Couch to 5k: Week 1

Last week I started with an 8 week couch to 5k program.  Here is a link to that blog post if you missed it:

• Couch to 5k: The Start

Week 1 Recap

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 1 min Walk: 1.5 min Repeat 6 times	Run: 1 min Walk: 1.5 min Repeat 8 times	Run: 1 min Walk: 1.5 min Repeat 8 times
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 25 min	Total time: 30 min	Total time: 30 min

The first week went very well.  I was mindful of my intentions and I did 4 yoga classes, one of which was a yin yoga class which worked on stretching out the hips and lower back.  I also remembered to try to run with good form and when I do this it makes me feel good.

The workouts have been done on a treadmill to keep impact and hills at a minimum.  I don't go very fast yet, I walk at 5kph and run at 9kph and this feels really good.

There is still a very slight twinge in my calf which happens either during the warm up walk or the first run/walk segment but then quickly goes away.  I am certain that this is tight and cold muscles complaining.

Confession: I have been very bad and not properly stretching out afterwards and I've still done no foam rolling!

Coming Up

Week 2 is going to be about yoga and foam rolling as the run segments start to creep up to 90 seconds.

Week 2 of the couch to 5k program:

Day 1	Day 2	Day 3
Warm Up: Walk 5 min	Warm Up: Walk 5 min	Warm Up: Walk 5 min
Run: 1.5 min Walk: 2 min Repeat 4 times	Run: 1.5 min Walk: 2 min Repeat 4 times	Run: 1.5 min Walk: 2 min Repeat 6 times
Run: 1 min Walk: 1 min Repeat 2 times	Run: 1 min Walk: 1 min Repeat 2 times
Cool Down: Walk 5 min	Cool Down: Walk 5 min	Cool Down: Walk 5 min
Total time: 28 min	Total time: 28 min	Total time: 31 min

Overall I'm really happy with how week 1 has gone.  Its reminded me that I love running, but also that I have a long way to go and I can't afford to lose any flexibility, but losing a bit of weight would definitely help.

Is anyone else doing or has done a couch to 5k program? How has your workout week been?

Comment Here
 

Couch to 5k: The Start

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!

Comment Here
 

Couch to 5k - Week 2 Day 1

A tougher run today, I don't think the graph gives a very accurate picture.

Couch to 5k: Day 2

A second run! I'm making progress towards my goal of keeping this up for 3 weeks. I must admit though, that today my quads are particularly tight and I feel a little stiff throughout the lower body. My yoga mat is at my parents house so I might have to retrieve it and do a little yoga in the evenings.

Here is the graph of my second run. I messed up the warm up at the start but generally it's the same as yesterday.

Couch to 5k

I'm flirting with running again after a very long hiatus. The plan this time is to use the CoolRunning.com couch to 5k plan. It's a 9 week plan that does what it says on the tin; it gets you from zero to 5k hero in 9 weeks.

Robert Ullrey has made some podcasts to go along with this plan. I've never got beyond week 2, but those first 2 podcasts are really good. They tell you when to run, when to walk and give advice and motivation. The podcasts can be found on iTunes or from ullreys.com.

The program is designed to be run 3 days a week, but I personally prefer to run 6 days a week because it helps me to keep going. If I take a rest day after one run then I find it hard to do a second run. If I can keep this up for about 3 weeks then usually by that time it's become a habit. It's a real challenge getting to the 3 week mark, so that's my first goal.

Anyway, here is the graph of my first run:



This includes a 5 minute warm up at the start and then intervals of 60 second runs and 90 second recoveries.