Monday, May 03, 2010

Couch to 5k - Week 4

Thanks to the month of illness in March/April this was my second full week with the Couch to 5k training.  As you will recall my goals for last week were:
  1. Do the program 3 days this week with at least one day being an attempt at Week 2 workout.
  2. Research stretching, warm-up and cool down things to help with soreness and safety. (Please share what works for you).
  3. Figure out the best solution to the podcast issues and get some downloaded for workouts.
  4. Work out with another program (or even just go walking) once this week.
And I did make some progress.  Day 1 (Monday) I got to the closet apartment gym and did a Week 2 work out.  I did the entire thing though the 90 second runs often had me holding on to the treadmill for life.  On the way back I was walking down the stairs however and my knee suddenly did a little giveaway and twisted a bit.  It didn't hurt but it got quite stiff.  I nursed it for a few days and went back to do another workout on Thursday.  That day I did a week 1 workout and tried to increase some speed and distance without much luck.  I was much happier at the minute runs again though.  Still my knee felt off (while I still didn't really hurt).

Saturday I intended to workout and napped instead so I found myself doing my third workout of the week last night.  My knee still feels weird.  It doesn't hurt but it feels like it will buckle when I run.  I compromised last night.  I walked the average distance that the Week 1 workout would typically give I walked for almost 40 minutes instead.  I kept up a good pace and did work up quite a sweat.  My knee feels a bit better for it too so I'm glad I didn't do the running yesterday.

I'm still researching some stretches and finding what works for me.  Clearly I need some that work the knees and hips so I can get back on the real program.  I found a cheap Mp3 player that should be here any day and I look forward to getting out to run instead of using the apartment closet gym.  I hope it will make a difference in my motivation.  No extra workout this week but I did do a marathon shopping trip on Friday where I worked up a sweat.  Does that count?

More than my knee I struggled with the sanity of this program.  If just two weeks make my knees crabby is running a smart thing for my XXX lb frame?  I don't know, but I'm committed to seeing this through.  I'll just have to keep my body in mind and do things purposefully.  There are days when I am doing this just because I know I have all of you out there holding me accountable, but I figure that's ok.  In the last two weeks I've worked out more than since baby goat was born so it isn't a bad thing!

This weeks goals:
  1. Work out with the Couch to 5k plan at least 3 times, alternating week 1 and week 2 as able.
  2. After a workout continue to walk until I reach the distance of a 5k so I have a base line for this process.
  3. Stretch!!
  4. Try working out outside at least once and see if it is different.
  5. Continue taking note of steps forward and don' let delays or setbacks throw me off track.
So that was my week.  Did you guys do anything?  I hope so.  I'd really love to hear from you about how it is going.  You can link to the MckLinky or simply leave a comment.  And if you haven't added your name to my list yet leave a comment here so I don't miss anyone when I finally get that complied.  Thanks everyone and
"Happy" Running.

Other Couch to 5k relevant posts from this blog:


Amelia Sprout said...

So as a fellow girl of not ideal size (I would say Fat Girl if just referring to myself, but I don't want to insult you), I was worried about the same thing as you. What will doing this do to my knees, since I am not of ideal size.
You have seen on Twitter that I found that out. I come from bad knees, so I am sure that has something to do with it to.
What I expect to find out this afternoon when I see the PT is that give my size and fitness level before I started this, I need to work on strengthening key muscles in addition to just running/walking. It makes sense. I'm asking my knees to run me around with an extra 60 pounds or so. If an "ideal" sized person can have knee issues, just imagine what I'm doing to mine.

Kellybee @ Dream. Strive. Succeed. said...

When I tried the traditional C25K program (3 or 4 times) in the past, I felt the same way you described. A lot of knee/hip trouble, and just general unhappiness in how I was doing.

I ended up finding a 28-week version that is all walking for month 1, then starts with 2 minutes of jogging/running per workout in week 2, and adds roughly 2 minutes of jogging/running per week after that, until you get to 30 minutes of jogging/running.

I'm in week 9 now, and doing 4 joggingintervals of 2 min/each (4 weeks ago, it was 4 intervals of 30 sec/each), and I'm feeling strong and capable and confident, because I'm building it up in ways that work for my body.

There's nothing to say you couldn't easily take the 9 week and the 28 week plans and make your own 14 week plan, let's say.

I'm just throwing it out there, in case anyone can benefit from something slower than the 9 week progression.

Anti-Supermom said...

I'm not sure what to do about the knees, but it sounds like you are tuning into your body and not overdoing when it starts to act up.

It's all about just keeping you body moving, and you are doing that. So give yourself and break and be happy with ALL the success you've already had!

andreaberg said...

I am also not at an ideal size, yet, and I agree with what everyone says. Modify the program to fit your needs. And in September if run some and walk some, the fact is you are running and moving. Keep it up!