Couch to 5K to Couch ~ OUCH!

Couch to 5k to Couch ~ OUCH!

You may be wondering why I haven’t posted anything lately about my 5K Training. Well, I’ll tell you …

After my last run of week 2 training (last Saturday morning), there was a little tightness in my calf and my ankle felt a little stiff, so I stretched a lot and went on with my day. But overall  I felt great! I was invigorated and ready to start week 3 following a 1 day rest, as the program recommends.

However, later that evening I couldn’t walk.  My ankle was swollen and throbbing in pain. I don’t even know what I did. I iced it, I took Motrin and rested it all day Sunday, hoping that I would be able to get back on track by Monday.

I woke up Monday morning and it was still a little sore, so I decided to take one more day off from running to make sure it healed. No such luck, after a long day at work it hurt worse, and by Tuesday I could barely put any pressure on it without a lot of pain. So I decided to call my doctor.

He said I was doing everything right, and just keep doing what I was doing: icing it, taking the Motrin and keeping it elevated as much as possible. Well, I have a job, so unfortunately I can’t just stay home and pamper my ankle, so I continued to hubble on it all week, and it continued to hurt and swell.

my new friend
Since this last weekend was a three-day holiday from work, I decided to cancel my plans, and just stay off my leg as much as possible. I watched a lot of movies. I kept ice on it (well, as I could handle), and kept it elevated… popping Motrin like M&Ms.

By Monday it started to feel a little better and today I am not limping at all. I still hurts a bit (more as the day goes on), but I’m hopeful that I will be hitting the trail one day this week.

Side note: After talking with a few of my runner friends, it sounds like I need to purchase a new pair of running shoes, as my 5-year-old cross trainers probably aren’t giving enough support.

Couch to 5K: Week 2 Day 1

“Ouch” is the word of the day for Week 2 Day 1.

Yesterday I started Week 2 of my 5K training program – using the Running Mate Media podcast as my coach. Again, following a 5-minute walking warm up, I started my first jogging period. However, in Week 2 the program increases the jogging/running time from 2 minutes to 2.5 minutes, and decreases the walking time from 3 minutes to 2.5 minutes.  You wouldn’t think that would make that big of a difference, but let me tell you – it does!

By the 2nd jogging interval, my calf muscles were really tightening up and starting to hurt. With the encouragement of the coach telling me I only hade one minute left in this segment I tried to keep jogging, but soon the pain was so strong that I had to stop and stretch for a minute or two in order to continue. I wasn’t sure I was going to make it through the next jogging interval; but I persisted and thought, perhaps if I increase my stride a bit  it might help the muscle ache. It seems counter intuitive, but it actually helped. My pain went away, I was running faster and I was able to finished the full 30 minute session.

Increasing the amount of time running also increased my distance from 1 mile (week 1) to 1.5 miles, in basically the same amount of time (in week 1 the program is 27 minutes).

I stretched more when I returned home and drank a lot water the rest of the day –  two pieces of advice I received from a friend who regularly runs half and full marathons.

I felt fantastic the rest of the day – I was in a great mood and I had a ton of energy.  I’m really loving this program!  Thanks 5K101.com !!

Couch to 5K

I’ve always wanted to run a 5K but I just didn’t know how to do it without injuring myself in the process. It seems like I start out strong, but after a few days I am really sore or have such pain in my knees that I give up before I reach my goal.

Most successful runners have a training program in order to achieve their distance goals. Well last night I found something really cool, it’s a podcast that you can download onto your iPod and it guides you – week by week – through the training process. You just start the podcast and do what it tells you to do.

This training program coaches you to go from the couch to running a 5K in 8 weeks. I’m starting the program and will test it out to see how it works for someone who can’t run for more than a few blocks without feeling wiped out.

For those of you who want to join me in this process, just go to the iTunes store and do a search for 5K101 and subscribe to the pod cast. Then download each podcast and start with Week 1. These 5K training podcasts are set to high energy music; and include low, medium and high impact interval run drills. For more information on this program, please visit their website http://www.5K101.com.