Sunday, February 26, 2012

Couch to 5K Week 5 Day 3 - The 20 Minute Run (dun dun dun)

Today was the 20 minute run of the Couch to 5K. I have to say it was a long twenty minutes and after the first ten my legs felt a tired and heavy. I definitely wouldn't have minded a two minute break right about the ten minute mark. I recruited my husband to go with me and we tried a flat asphalt bike path in our city. I'm used to running by myself so I found seeing someone run next to me out of the corner of my eye annoying so I told him to run ahead. He recently ran his first half marathon in 1:54 so I was holding him back anyway. He would periodically double back to check on me and it was nice to have some one to walk back with since we made this a run out and walk back session. All in all he said we covered about 4 miles or so. I definitely feel shin splint issues so I've rolled, stretched, and iced and I think I need to get some different sneakers now that I am running for longer stretches. The Week 6 workouts do more run/walk intervals for Day 1 and Day 2 and then Day 3 is a 22 minute run. I think my husband and I will do the same run next Sunday.

My outfit of the day is a lolo purple long sleeve swiftly, luxtreme Run: Zoom Knee Shorts, and a lolo headband. It was mid-50s and sunny out. I could have worn a short sleeve shirt but the long sleeve was nice for the walk back. My new music download for the run was DoYaThing by the Gorillaz.

14 comments:

Anonymous said...

Recipe for Shin Splint relief from a PT: Ice massage- freeze a cup of water in a paper cup, peel off the paper and massage until numb. Do knee bent and knee straight calf stretches. Warm up and cool down. Also, you probably need pronation/motion control shoes. Ibuprofen as needed.

Anonymous said...

About what speed do you run? I'm in the early stages of the same program but I'm jogging very slow.

Anonymous said...

You ran 4 miles in 20 minutes?!?? Wow! Nice work!

Anonymous said...

4 miles in 20minutes is Kenyan pace! (seriously).

LuluAddict said...

No, no. I did not run 4 miles. We had to walk about .6 miles to where the path was flat and then ran from there for 20 minutes. I think I covered about 1.4 miles during running and then we turned around and walked back.

My husband said my pace was about 14:30 so between 4.1-4.2mph. Super slow, hopefully to get faster.

Janell H. said...

Hello there! I just discovered this blog and have a comment:

You ran 20 whole minutes. Without stopping. This is something you could not do a few weeks ago, and it is just the beginning! Celebrate this first achievement.

AM said...

I'm about two weeks in. I'm doing the sea wheeze too! I'm cheering you on! My first half and I think it's going to be a great one! Im really excited!

Jennifer Halter said...

CONGRATS!! I just finished week 3 of C25K and the fact that the 20 minute run on W5D3 is looming ever closer is really SCARY!! You're my hero! :)

Way to go!

How to you plan to train for the half after C25K is completed? Is there a program you are going to follow or will you just do your own thing?

Anonymous said...

To help prevent shin splints, look into getting compression socks or sleeves (a few brands: CEP, Zensah, and Zoot). Also, KT Tape. The stuff really works. Much easier and less expensive than getting new shoes.

Anonymous said...

OT- just noticed that there is a no limit tank on the US side of the website that is labelled "heathered dazzling" with the picture being a dark gray. Interesting

LuluAddict said...

@ anon 6:23 pm - Thanks! Compression sleeves are a good idea. I will look into it. My sister told me she loves KT tape - I've been bad about ordering some.

LuluAddict said...

@ anon 6:23 pm - thanks. I'll look at it. Heathered Dazzling No Limit would be pretty.

Anonymous said...

Lulu- I run at the same speed (on the treadmill). The runs were super hard for me until i completely slowed down my pace. I feel alot better during the runs now. In the future I'll work on going faster but for now my goal is to work on distance.

DER said...

I struggled with shin splints for months leading up to my first half marathon. I tried remedy I could find. A few things that truly helped-
1. R.I.C.E: rest, ice, compression, elevation. We've heard it all before for a reason. Use an ice pack around 15 minutes per leg multiple times a week. Buy compression socks (CEP are the best) and wear them often. The sleeves are more likely to inhibit circulation at the ankles, so socks are safer. I wear mine during and after workouts. Elevate your legs regularly on pillows or over the back of the couch. I swear you can feel pressure draining while doing this.
2. Never run on concrete sidewalks. Concrete is even more dense than asphalt. Stick to roads or better yet, natural surfaces like smooth dirt trails.
3. Use a foam roller, tennis ball, or lacrosse ball after workouts to roll and work on any tight spots and pressure points.
4. Analyze your shoes. Where are the wear patterns? Are they symmetrical? Everyone is different, but I switched to Newton trainers (yeah they're sort of the Lululemon of running shoes) and couldn't have been happier with them. Check out the natural running videos on their website. They didn't instantly relieve my shin splints, but they allowed me to keep training and beat my race goal by 5 minutes.
5. I've used KT tape in races with good results. Not sure whether it was all in my head or not... but even if its a placebo effect, its worth the cost of a roll.

Hope some of this helps. Best of luck!