Thursday, August 18, 2011

Couch-to-5k: Week 5 Day 3. Success!

"Running is a big question mark that's there each and every day.
It asks you, 'Are you going to be a wimp or are you going to be strong today?'"

~Peter Maher, Canadian marathon runner

Salt Lake City at sunset
August 2011

Last night as the sun was beginning to set, I chose to bite the bullet and be strong instead of opting for easier wimp status. I had been putting off W5D3 for a couple days, fearing the amount of running it required.

Let me illustrate the Couch-to-5k Running Plan for you, so you get the idea behind why I was delaying W5D3.

Week 1 Day 1: 5 minute brisk walk to warm up, then alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes, then 5 minute walk to cool down
Week 1 Day 2: Repeat
Week 1 Day 3: Repeat


W2D1: 5 minute brisk walk to warm up, then alternate 90 seconds of jogging with 120 seconds of walking for 20 minutes, then 5 minute walk to cool down
W2D2: Repeat
W2D3: Repeat

W3D1: 5 minute brisk walk to warm up, then do this twice: jog 90 seconds, walk 90 seconds, jog 180 seconds, walk 180 seconds, then 5 minute walk to cool down
W3D2: Repeat
W3D3: Repeat


W4D1: 5 minute brisk walk to warm up, jog 3 minutes, walk 1:30 minutes, jog 5 minutes, walk 2:30 minutes, jog 3 minutes, walk 1:30 minutes, jog 5 minutes, then 5 minute walk to cool down
W4D2: Repeat
W4D3: Repeat

W5D1: 5 minute brisk walk to warm up, then alternate 5 minutes of jogging and 3 minutes walking for 20 minutes, then 5 minute walk to cool down
W5D2: 5 minute brisk walk to warm up, then jog for 8 minutes, walk for 5 minutes, jog for 8 minutes, then 5 minute walk to cool down


Can you see the rapid increase in the last week or so? Now we get to W5D3... the one I was dreading, the one I'd been fearing since I'd looked ahead to future workouts sometime in week 2.

W5D3: 5 minute brisk walk to warm up, then jog for 20 minutes with no walking, then 5 minute walk to cool down

Um, excuse me? Who wrote this program? Seriously, I'm supposed to jump from a max of 8 minutes continuously running to 20 minutes? Just like that?

Well, whoever wrote this program knows what's what because I did it! I ran non-stop for 20 minutes. I don't think I've ever done that in my life, and what's more? It was relatively easy. Wow. I almost have no words to describe the incredible feeling of accomplishment I had last night. I did not even have one bout of the "tightness-in-my-lungs/heart-I'm-going-to-die" shortness of breath. I'm a runner. I can't even believe it!

I had been putting off W5D3 for a couple of days, after I completed W5D2 on a treadmill. The treadmill run was my easiest run to date. I'm not sure if that's normal, but it was great. But I was just nervous about that 20 minute stretch of pure running (jogging). I'll admit that I kept telling myself that if I wasn't able to hack the full 20 minutes, that I could try again tomorrow. So initially, I set myself a goal to at least run 10 minutes. When I reached the 10 minute mark, I thought, oh just run the rest of the way home, at which point I was only 4:30 shy of 20 minutes, so I just kept going and ran around the block again.

Now, I can hardly wait to get back to W6D1. Seeing genuine progress is so motivating. So is rewarding myself with a glass of chocolate milk after each run. Did you know that chocolate milk is the best post-workout drink you can have due to its perfect combination of carbohydrates and protein? Well, now you do, so maybe that will add to your motivation. :)

The C25k plan really trains your body to build endurance with all the intervals of walking and jogging. Week 6 has more intervals and then ends with 25 minutes of running/jogging on W6D3.

I cannot even believe that *my* body (not to mention my mind) did this! It's really quite possible that I'll be running that 5k in October. Mid-week 4, I thought it was completely impossible that my body would ever get used to this. Now, I'm actually excited about it.
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5 comments:

Shauntel said...

Can I just be excited by proxy? I love that you're loving running.

And yes, the first part of any run usually sucks. Your body's waking up, your muscles and lungs are turning on, so to speak. Then your body just clicks into its gait, your brain starts humming to the rhythm of your feet, and it becomes natural. I bet you could easily run 30-40 minutes without much of a problem at this point. :)

And you could totally do a 5K. Like today.

You go girl.

P.S. Oh, and yes. Treadmill will always be easier. Much better on your joints. Back in my day, I trained during the week on a treadmill and did long runs outside on Saturday. If you put a little incline on that treadmill, your quads will thank you when you run outside. :)
P.P.S. Yes, I just wrote the longest comment known to man. What of it?

Bethany said...

Major inspiration right now. From you. I need to do this. I. HATE. RUNNING. But I freaking live on the beach, and sit in a desk 10 hours a day - and my body shows it. Add the cherry on top of the fantastically outstanding date I had yesterday, with a real man, who restored my faith in man altogether, and it's about time to kick my butt in gear.

Thanks for the inspiration. As tave labai myliu. :)

Brooke said...

YAY EMERY!!! Good for you! You should be very proud of yourself! I love you friend!

eclaires said...

I love you, my friends! Thank you for all the encouragement and support.

Shauntel-I'm not sure I could do a 5k today, but it certainly looks more plausible now. I wish I had a treadmill; I'd probably use it more often. It just seemed so easy compared to running outside.

Ms. Lindorfyte-I need an update about this amazing date of yours. Pronto. :)

Brooklet-Thank you! I love you, too my friend!

Anonymous said...

Wowza Emery!! This is so exciting!! an actual date and an actual race!!! xoxoxoxox

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