So after that first test run on Sunday, my quads were SOOORRRREEEE. i walked around school with a weird limp thing. I learned my first major running lesson that day: STRETCHING is your FRIEND.
Well...I heard about the Couch to 5K program through the forum at Runners World and decided that seemed like a better option to go with rather than just getting up and running as hard or as fast as I could before I collapsed in a heap on the side of the road.
Yesterday was an off day for running because it was a FULL day between teaching and a training at night which meant leaving my house at 6:30 am and not getting home until 8. Good thing because my quads killed
So today I get home from work and look at the Week 1 workout chart for the C25K program and it says:
"Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes."
First question...is that five minute warm up walk included in the 20 minutes? and second, will someone beam down from c25k land if i eschewed my last 60 seconds of jogging for 150 seconds of walking instead? kind of hard to keep running when the dog you are running with has had enough running and wants to do nothing but chase after insects and geckos on the sidewalk.
Overall, i feel pretty good if not sweaty and stinky. I kind of didn't notice the right quad ache after a while and admittedly fudged the last few seconds on my walk/run ratio (57.2 seconds of jogging? 94 seconds of walking) due to what my body was telling me. according to the Endomondo app on my phone, I ended up going 1.79 miles in 25 minutes with an average speed of 4.30 mph (about what i do on the treadmill walking) and a 13:57 min/mile. Hey..it would have kept my behind off of the straggler bus!
So total distance gone since I started running: 2.89
Sun- 1.1 miles
Tues- 1.79 miles
btw, the Endomondo app on the Android market is pretty good. I like the GPS map that shows me exactly where i have been and gives me all the stat breakdown...PLUS it stores my workout history. WOOT!
Tomorrow is rest day (training at night so I'm going to be at the skating rink) and Thursday I go for c25k day 2 (same as today)
Nice job! Way to knock out W1D1 (in C25K lingo, that's week 1, day 1). There's a podcast you can download for each week that will give you cues for when to walk and when to run. Here's the podcast I used: http://www.c25k.com/podcasts.htm Keep up the great work!
ReplyDeleteThanks for the info. Will check it out later!!
ReplyDeleteWhen I first started running I would just run until I couldnt run and then huff and puff and try to catch my breath for what felt like ever.. It really hindered me in my running. When I started slowing down and not just going as fas as I could then it became easier. I wish I would have done a C25K program, but I didnt do it.
ReplyDeleteI say pick a route (about a mile or so) you are happy with and make your first goal to be able to run the entire thing without walking.. You will be surprised how fast you can reach that goal and the c25K should help loads with that. I think the greak thing about a plan like that is you can see your progress as you continue through the weeks. Looking ahead it might seem daunting, but when you get there and look back you will be proud.
I just started a c25k program too. I'm using the podrunner intervals program. Keep it up. I'm your newest follower.
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