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Couch to 5k, week 5, day 1

Monday, August 31, 2009

I had a tough time dragging myself from bed this morning. I guess I still haven't gotten the hang of going to bed early on Sunday nights. I'm sure it doesn't help that I end up sleeping in both Saturday and Sunday so i don't end up feeling tired until 11pm.

This week's runs are a little different each day, so I'll post the runs on each individual day. Here's w5d1 (Week 5, day 1):

5 min warmup
5 min run
3 min walk
5 min run
3 min walk
5 min run
5 min cool down.


I had another solo run this morning, but found it much harder to be contemplative this time around. Perhaps because i had to pay more attention to what I was doing. The podcast for week 5 includes the run/walk cues for all 3 days, even though each day is different, so I had to make sure I didn't accidentally stop or start running too soon. This meant that I didn't spend as much time listening to my body.

W5d1 was both easier and harder than the w4d6 run. I have increased my lung capacity, so there was no point at which I felt out of breath and by the end of each 3 minute walk segment my heart rate was almost down to an average resting rate. By that measure I felt like I could have kept running forever, but by the end of the second 5 minute run my shins and ankles were feeling pretty punished, definitely more so than any previous run.

I think I do most of my running with my quads and hamstrings to power my movement and the calves, shins, etc just sort of bear the brunt of the pounding and aren't able to offer much in the way of strength or finesse. Not sure if this is just because my lower leg muscles are particularly weak or if I'll get used the extended run durations. In biking, they say that if your legs get tired before your lungs, then your gear is too high. I'm not sure how that equates to running, but I don't think I can really reduce my speed any more than I already have. This is something I'll have to play with more as I get to the longer duration runs.

Wednesday will increase the length of the run intervals again. I'm not sure how the 8 minute runs will go, but I felt sure today that I could have kept running after 5 minutes even if I was suffering from serious clockwatcher syndrome and regardless of shin/ankle pain, so we shall see.
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