Couch to 5k - Up And Running Again!

I managed to get another run in yesterday.  I was able to go the whole 20 minutes.  I don't know why it has been so hard to get back where I was.  I am just happy that I was able to complete my goal.  I am hoping that I will be able to add those extra 5 minutes back on Saturday.  That will put me back where I was  before my ankle injury.

I wonder how long it takes before running becomes like walking and becomes second nature.  I find myself thinking about the clock.  I long for the time when I can just let my mind go and think about other things in life as I run.  I hope to get there soon.

Couch to 5K Running Program. I am working my way back up!

I got back out and ran this morning.  I did a 20 minute run on the Westchester Parkway again.  Well actually it was 16 minutes with a 5 minute brisk walk and then 5 minutes running with another 5 minute cool down walk.  I really thought I could go the whole 20 minutes and I was a bit disappointed that I had to stop 4 minutes short.  I will nail it on Thursday for sure.  It was a tough run for me as I still feel deconditioned.  I warmed up longer than usual and did a nice long cool down and stretch as well.  I was super careful not to let my ankle get out from under me.  I guess I am babying it a bit, but I am so afraid of causing another injury.

I am really enjoying my new Asics Gel Neo33 Running Shoes.  They have really nice support and cushion.  I can feel the difference.  I am hoping to work back up to the 25 minutes I was running and finally get to 30 minutes.  I know it will come, I need to run everyday, but right now I can only run 3 - 4 times per week.

I Am Back To Running Again - Couch To 5K

I am happy to report that I am back to running.  I took a few weeks off from it to let my ankle/foot heal and it seems to have worked.

I ran on Saturday on the Westchester Parkway.  I felt a bit cautious and de-conditioned but overall my ankle and foot was fine.  I did have some pain in both knees for a bit and then it lingered in  my right knee a little longer (the side that I injured my foot on). 

I back tracked to week 6, day 1 just to see how running would feel. 

Anyway, I got a chance to try out my new Reebok RealFlex running shoes.  I like the way they felt, they were nice and flexible and super light.  These shoes are so nice and thin and feel like a part of your foot.  I love them.

Over the weekend I got another pair of running shoes in the mail.  Asics Neo33. I will be posting about them soon.

I ran again this morning.  I just ran Week 6, Day 1 of the program again.  It was easier this time and I tried to be very aware of my surroundings, especially the crummy sidewalks in my neighborhood.  I want to run in the street but I am sure someone will try to run me over, sigh!

One More Week, Then Back to Running!

I am giving my ankle/foot 1 more week of rest.  It feels so much better.  I had some therapy on it.  It is believed that I actually had some sort of injury to the bottom of my foot or strain or trigger point to the muscles there instead of my ankle.  (Plantar Fasciitis).

The therapist was able to pinpoint the actual area of pain. It really wasn't my ankle but rather more in my arch of my foot to the outer part of my heel. The therapy was so painful, I thought I was going to faint.  The next day it almost hurt more but I was told that that was normal.  Sure enough, the pain subsided the next day and I was able to put my weight on my ankle/foot and walk fairly normally.  I still have some stiffness, but I think that is from limping and "babying" my ankle.  I plan to start slowly again, stay off of the "wonky" sidewalks and just be careful!

Exercises For An Injured Ankle

My ankle is feeling a bit better.  I want to rest it, but I also want to strengthen it while it is getting better. 

Here are some easy exercises to do that are non-weight bearing:

Isometric Strengthening Exercises

Do these exercises to strengthen the muscles around your ankle. This will provided added support to the joint. Each exercise should be repeated between 5 and 10 times; increase the number of repetitions as you get stronger.

Eversion Isometrics

1. While seated, place the outside of the injured foot against a table leg or closed door.
2. Push outward with your foot into the object your foot is against (your ankle joint should not move) causing a contraction of your muscles.
3. Hold this muscle contraction for 15 seconds.
4. Relax for 10 seconds.

Inversion Isometrics

1. While seated, place the inside of the injured foot against a table leg or closed door.
2. Push inward with your foot into the object your foot is against (your ankle joint should not move) causing a contraction of your muscles.
3. Hold this muscle contraction for 15 seconds.
4. Relax for 10 seconds.

I have also been doing some resistance band strengthening:

Couch to 5K Running Program - Still Recovering From Ankle Injury

Well, I am sad to report that I am still recovering from my ankle injury.  It has been hard not being able to run or work out very strenuously.  I like to be active and instead I find myself limping around trying not to put any weight on my right ankle/foot.

I have been researching this injury.  I am supposed to stay off of it as much as possible, do non weight bearing exercises, ice it and keep it elevated.  It  has been over 1- 1/2 weeks since the injury.  I think when I was running on the "wonky" sidewalks in my neighborhood, I came down on it wrong a few times trying to navigate the horribly dangerous sidewalks.  I also think that since I have never been a runner before that I was trying to do too much too fast.  My personal trainer teacher seems to think I was not running fast enough, causing the impact on my ankles and knees to be more frequent and more intense.  That makes sense, but really I feel it was more due to the un-level, cracked and raised sidewalks. 

It feels a bit better.  I am hoping it will heal and that I will be able to run again, but I must say, I am scared.  What if I just keep injuring it?  I am going to try and be patient and give it the rest it needs.
Has anyone else had problems like this?  So frustrating!

Running Shoes - My New Kicks.

Having the right running shoes is so important to overall performance. Everyone seems to be singing the praises of the new barefoot experience style shoes that have gained popularity lately.  I decided to give them a try.  I ordered 2 new pairs of shoes.  The first are the Reebok RealFlex Run for Women.

I chose the black suede with overtly pink soles.  This is a short excerpt from the Reebok site about the shoes:

RealFlex Run Women's - Suede

RealFlex is all about natural movement. Engineered with 76 individual flex-friendly sensors, these shoes are designed to help your feet move and flex as you run, jump and stretch. Through the footstrike, through the pushoff - you have 76 new running buddies to help you along. It’s natural movement - perfected.

• Suede upper for comfort and fit
• RealFlex™ sole design - 76 individual sensors that allow for multi-directional flexibility and optimal foot feel through entire footstrike
• Low-profile, minimalist silhouette for low-to-ground feel and added mobility; form-fitting design and sock-like feel keeps shoe in contact with your foot
• 3D Ultralite outsole provides lightweight support while encouraging natural footstrike; PU sockliner for added cushioning 

I love the look of these.  They are super lightweight and have a nice slim profile which is flattering to the foot.  I haven't run in them yet since my ankle is still healing, but as soon as I can I will let you know what I think!

Minor Set Back - I Hurt My Ankle

I am sad to report that I had a minor set back last week.  I injured my ankle.  I knew I should have rested it but I pushed myself last Monday and really caused my ankle to become inflamed and irritated.  It hurt so badly that I had to limp to walk.  The pain has been in the back near my Achilles tendon and radiating out laterally in the back.  It doesn't hurt to do dorsiflexion or plantarflexion (going up on toes), but it really hurts when I go through the motions of a stride.  When my heel initially strikes there is no pain but as my foot rolls through mid stance the pain is bad.  The ball of the foot is okay, no pain.

I have been resting my ankle the best that I can.  I ice it for 15 minutes at a time in the evenings.  I have been wearing a mild compression ankle brace during the day.  It is slowly feeling better.

On Easter Sunday (5 days after I stopped running), I had to wear high heels.  I was wondering if I would be able to walk in them.  To my amazement, I had no pain what so ever.  My ankle felt better in the heels than when I wear athletic shoes or go barefoot.  The theory is that since the ball of my foot is bearing all of my weight and the heel of the show is supporting it, the pressure is taken off of the injured area.  No, I am not going to walk around in heels, lol.

It is feeling much better, so I will continue to abstain from running.

Week 7, Day 1 - Couch to 5K running program

Today is the 25 minute 2 1/2 mile run.  I am sure I can do it.  I am getting close to that 5k!
I plan to keep a good pace.  Not too fast, not too slow. My ankle has been bothering me.  It started last week.  I probably should rest it but I don't want to miss a run.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 7 - Day 1:

• 5:00 minutes brisk walking
• 25:00 minutes running
• 10:00 minutes brisk walk - cool down

   I was fine for the first 20 minutes.   Those last 5 minutes were a killer.  I think it is more of a psycological thing.  I hope to get past that soon where I am not thinking about the clock so much.  I am beginning to be able to let my mind go and think of life rather than the time.

I had a nice cool down walk and then finished with a good stretch:

COOL DOWN - Stretch

• Hip Flexors
• Calves (Gastrocnemius)
• Hamstrings
• Quads

Week 6, Day 3 - Couch to 5K Running Program

Today is another long run.  Well, not long in the real sense of the word, but long for me. 

The weather is nice and overcast with a bit of a sprinkle in the air.  I had played with he thought of running on my mom's treadmill but she keeps her house very hot so I decided to take my chances outside.  A little drizzle won't kill me!  I am running on the Westchester Parkway.
Today is the big 22 minute run - 2 1/4 miles!

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 6 - Day 3:

• 5:00 minutes brisk walking
• 22:00 minutes running (Suz's Podcast had a 25 minute run)
• 10:00 minutes brisk walk - cool down

I did the whole circuit one time through. I was fine for the first 18 minutes.  Then I could feel my legs starting to get a little mushy.  For some reason Suz's podcast had this as a 25 minute run when it should have been a 22 minute run.  I decided I would go as long as I could.  When I hit the 22 minute mark I went an extra 30 seconds and then speed walked for 30 seconds to help my legs recover a bit and then fell back into running for the extra 2 minutes.  I know next week there are a series of 3, 25 minute runs and I know I can do it now.  I never thought I would get to the point where I could actually run.   I felt pretty good after this run.  I spent a very long time walking it off afterwards since I was so far away from my car.  I could really feel my muscles twitching afterward.

I finished with a nice stretch:

COOL DOWN - Stretch

• Hip Flexors
• Calves (Gastrocnemius)
• Hamstrings
• Quads

Week 6, Day 2 - Couch to 5K Running Program

I am feeling better but am still a bit congested.  It amazes me that this cold has been hanging on so long.
It is a nice overcast morning, so the weather is perfect.

Today it is a series of 10 minute runs.  I think this will go well.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Hamstrings

Podcast - Week 6 - Day 2:

• 5:00 minutes brisk walking
• 10:00 minutes running
• 5:00 brisk walking
• 10:00 minutes running
• 5:00 minutes brisk walk

I was able to get through this just fine. I just did the 1 interval today and decided not to add any extra running.  I will be running for 22 minutes or 2 1/4 miles on Saturday.

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

I got a good sweat going on.  I am beginning to feel more comfortable with running but still don't feel like I have my "running legs".  I hope that will come soon with the continued and consistent runs.

Week 6, Day 1 - Couch to 5K Running Program

I am still feeling sick.  I can't seem to shake this cold.  From what I hear this bug sticks around for a few weeks.  Oh joy!

I am not going to let it stop me from running.  I have been working so hard and I don't want to fall behind.  I plan to just keep a steady pace and not push too hard

Today it is a series of 5 minute runs mixed with an 8 minute run.  This should be doable after Saturday's 20 minute run!

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Hamstrings

Podcast - Week 6 - Day 1:

• 5:00 minutes brisk walking
• 5:00 minutes running
• 3:00 brisk walking
• 8:00 minutes running
• 5:00 minutes brisk walk
• 3:00 minutes running
• 5:00 minutes brisk walk

I was able to get through this just fine.  I ran 1 extra 5 minute interval and started on the 8 minute interval when I decided to stop.  My nose kept stuffing up and I had to stop and blow it.  It is hard to run if you can't breathe, sigh!

Extra run:

• 5:00 minutes running
• 3:00 brisk walking
• 2:00 minutes running
• 5:00 minutes brisk walk

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

Here's to a great day!

Week 5, Day 3 - Couch to 5K Running Program

Oh my gosh, I did it!  I was so nervous about today's run.  I am still fighting a cold and my chest is tight but I decided i was going to go out on Westchester Parkway and get this 20 minute non-stop run in if it killed me, lol. 

Thankfully it did not kill me.  I was able to go the whole 20 minutes without stopping.  I will admit towards the end I was feeling it and thinking the clock would never get there.  I was coughing a bit afterwards but it felt so good to accomplish this.  I know some of you may think, "So what! 2 miles!", but you have to remember, I have never been a runner and this is all new for me!

Today is the big 20 minute run - 2 miles!

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 5 - Day 3:

• 5:00 minutes brisk walking
• 20:00 minutes running
• 10:00 minutes brisk walk - cool down

I did the whole circuit one time through.   I was pretty sure I wasn't going to make it, lol.  I kept trying to keep my mind on other things than the time.  I kept a steady, comfortable pace.  I only did this circuit one time, there was no way I was doing it again, lol.

I finished with a nice stretch:

COOL DOWN - Stretch

• Hip Flexors
• Calves (Gastrocnemius)
• Hamstrings
• Quads

Week 5, Day 2 - Couch to 5K Program

I had nothing to report yesterday because I was sick all day.  I had a head cold with body aches and chills.  I managed to go to school to take a kinesiology exam and stay for some extra test reviews, then I came home and climbed in bed where I stayed until the this morning.

I took things slowly to see how I was feeling.  I decided I would attempt running and do, day 2 of week 5 today. I had a light energy snack and some water and did a brief warm up.  I told myself I would take it slow and not push myself too hard.  Today's intervals were simple but a bit longer.

Today it is a series of 8 minute runs and 5 minute walks.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 5 - Day 2:

• 5:00 minutes brisk walking
• 8:00 minutes running
• 5:00 brisk walking
• 8:00 minutes running
• 5:00 minutes brisk walk - cool down

I did the whole circuit one time through.   I was surprised I could do the 8 minute intervals.  I just kept at a steady pace and concentrated on my breathing.  I was only going to do the 1 interval but after another 5 minutes of walking I started another 8 minute run.  I stopped after 5 minutes and then did a 5 minute cool down walk.   I am still worried about Saturday's 20 minute run. I hope I will be up to it.  I am still congested and feeling under the weather but not as sick as I was last night.

• 5:00 brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I finished with a nice stretch:

• Hip Flexors
• Calves (Gastrocnemius)
• Hamstrings
• Quads

Week 5, Day 1 - Couch to 5k Program

I never get sick...but...somehow...I am sick.  I picked up a nasty head cold and flu bug with lots of sneezing, shortness of breath and body aches.  No fun.  I feel like I am not getting air in my lungs.  I had a tough time getting through my 2nd workout at the gym yesterday during our lab work.  I came home and crashed. 

I was determined not to give up on the running this week because of this cold.  I slept in a bit, had a light energy snack and some water and hit the streets to continue on with week 5, day 1 of the couch to 5K program.  This week there will be 3 different running intervals instead of repeating the same one all week.

Today it is a series of 5 minute runs and 3 minute walks.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 5 - Day 1:

• 5:00 minutes brisk walking
• 5:00 minutes running
• 3:00 brisk walking
• 5:00 minutes running
• 3:00 minutes brisk walk
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through.  I was feeling very tired and sluggish.  I am guessing that the head cold I have is the culprit.  I did manage to repeat the intervals again, but at the last 5 minute run, I stopped after 1 minute and then did a 5 minute cool down walk.   I was just happy that I got up and did the run and didn't make excuses.  I will have 8 minute intervals on Thursday and then horror of horrors, I will have to run 20 minutes without stopping on Saturday.  I hope this cold goes away.  This was what my second circuit looked like:

• 5:00 minutes running
• 3:00 brisk walking
• 5:00 minutes running
• 3:00 minutes brisk walk
• 1:00 minutes running
• 5:00 minutes brisk walk

My right eye started to run and get blurry.  No fun!

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

I have felt run down for the rest of the day with body aches & stuffy nose.  I slept again for awhile in the early afternoon.

Week 4, Day 3 - Couch to 5k Program

Well,  Who says it never rains in Southern California?  It was pouring. At one point, it was actually hailing!  So much for Spring Showers and so much for me running outside today.  I was not about to give up so I decided to go and run on my mom's treadmill.

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 4 - Day 3:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through.  This time I kept the 5 minute cool down walk, and then repeated the intervals again.   I had to push myself again to finish another whole circuit . It was actually a bit easier to run on a treadmill than it is to run outside.  The only draw back was that I had to stare at myself in the mirror the whole time (no other place to look).  I didn't care for that and tried to focus on other things.  I finished with the 5 minute cool down, but here was the second interval:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I was glad when it was over but felt like I achieved something.
Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

It was nice to have a change today and run on the treadmill!

W.O.D. (Workout Of the Day) - Week 4, Day 3

This is a timed interval fat burning workout.  This one will hit all parts of your body and get your heart rate up. 
Today is a 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.  Before we get to that, be sure to warm up.  You can do whatever you like but I suggest the following:

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

Here is the 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.

WORKOUT:

Dumbbell Pull to Press
Squat Jumps ( or Wall Ball, Jump Shots, etc)
KB Swing
Suicide Planks
Mountain Climbers with Push Ups

4 rounds, 40 seconds of work, 20 seconds of rest.

This workout sounds easy on paper, you will soon find that it is not.  You need to work as fast as you can through the 40 second intervals, but keep good form.  Don't go too heavy on the Dumbbells if you can't keep good form.  Start a bit heavier and then lower the weight if you find yourself slowing down too much.

I really can't do my workouts without my GYMBOSS Timer

Week 4, Day 2 - Couch to 5K Program

I was looking forward to the run today!  I know I can do this and each week the intervals will push me a little harder and a little closer to my goal!

Another overcast day!  Love it!

Static Warm up:
Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 4 - Day 2:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutess running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  This time I pushed myself to do another whole circuit .  It felt good to be able to do this 2 times!  I finished with the 5 minute cool down:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutess running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I was glad when it was over but felt like I acheived something.
Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

I can do this!

W.O.D. Workout Of the Day - Week 4, Day 1

This is a great workout.  You will feel this in your core (abs), legs & arms as well as get some great cardio in.  You can sprint in place as fast as you can if you don't want to go outside to do this one.  Keep in mind that if you choose to sprint in place, be sure to land on your toes/balls of feet to keep the pressure off of your knees.  If you run outside then of course run with your normal stride with heel striking first.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

•  Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

You really want to get your blood flowing so do what you can on the above exercises to get warmed up.

25 Squat Thrust Push Ups Aka Burpees

Run 200 meters (1/8th mile)
20 Squat Thrust Push Ups
Run 400 meters (1/4 mile)
15 Squat Thrust Push Ups
Run 600 meters  (3/4 mile)
10 Squat Thrust Push Ups
Run 800 meters (1/2 mile)

This is a pyramid type workout.  The Squat Thrusts (Burpees) Pyramid down as you complete the rounds and the Runs get longer or Pyramid up!

To figure out how long to run in place estimate how long it takes you to run 1 mile - Example: 10 minute mile:

• 800 meters would be 5:00 minutes
• 600 meters would be 3:45
• 400 meters would be 2:30
• 200 meters would be 1:15 (75 seconds)

Week 4, Day 1 - Couch to 5k Program

I was definitely feeling a bit nervous about starting week 4.  I know I will be able to do it, but I think I am worried that at some point I won't be able to finish the longest interval of any given day.  Today it will bump up from 3 minute intervals to 5 minute intervals. 

The weather was a bit overcast, which I find easier to run in!

I always start with a good Static Warm up:

Warm up: 5 - 10 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)

Podcast - Week 4 - Day 1:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutess running
• 90 seconds brisk walking
• 5:00 minutes running
• 5:00 minutes brisk walk

I did the whole circuit one time through and then cut the last, 5 minute cool down walk, to only 3 minutes and then repeated the intervals again.  I only did 3/4 of the whole circuit and left off the last 5 minute run.  I was feeling tired.  I finished with the 5 minute cool down:

• 5 minutes brisk walking
• 3 minutes running
• 90 seconds brisk walking
• 5:00 minutes running
• 2:30 minutes brisk walk
• 3 minutes running
• 5:00 minutes brisk walk

I felt so good to get through this.  It is funny how last week the 3 minute intervals seemed do difficult and now they just flew by this time with ease.

Cool Down: 5 minutes Static Stretching:

• Hip Flexors
• Quads
• Calves
• Adductors (inner thighs)
• Piriformis

I am starting to feel like I can be a runner!