Last Couch to 5k Update (#5)

This will be the last post of the Couch to 5k series until…I run my 5k! I can’t wait! I’m really looking forward to it and while I’m a bit nervous about it because my training is going so slowly, I’m excited to be part of a race again.

Week 7

Sunday 4 mile hike
Monday Rest Day
Tuesday Warrior Room
Wednesday 3.16 mile run/walk
Thursday Rest Day
Friday 1.25 mile Swim
Saturday Weight lifting, 1.5 miles on elliptical

Reflecting back on my progress I am a little discouraged at how slow I was with the training. Having to do multiple weeks over again slowed me down and made it hard to progress. I think I was being over-cautious. I wrote about the huge jump in the Couch to 5k app before. I really didn’t like how much of a jump it was. It went from running around 8 or 10 minutes at a time to 22 minutes! Basically just a 5 minute warm-up, the run, then a 5 minute cool down.  I disliked this because it made me feel inadequate and I knew I wasn’t really for a big jump like that. As a result I haven’t been using the app much now.

Week 8

Sunday 3.01 mile run
Monday Rest Day
Tuesday Warrior Room
Wednesday 2.93 mile run
Thursday Rest Day
Friday 1.87 miles on the elliptical, followed by yoga
Saturday 1.75 mile run treadmill, weight lifting

This is the time I started to freak out. I looked at the calender and realized the 5k was only a few short weeks away. I started to panic. I over-analyzed the entire training program, I criticized my progress and was kicking myself or not forcing myself to do 3 runs each week no matter what. Had I done that, I think my training would have been a lot further along. But at the same time, it also could have lead to injury. So who knows.

Week 9

Sunday 1.25 mile swim
Monday Warrior Room
Tuesday Rest Day
Wednesday 1.20 mile stairmaster, weight lifting
Thursday Rest Day
Friday Swim 1.125 miles
Saturday Warrior Room

This week was hard. My knee had a flare up that last about 5 days and really depressed me. I took a break from running and did other things. I was glad I could go back to weight lifting. My hope is that all the cross training I did with the Warrior Room helped prepare me even though I couldn’t fit in 3 runs a week on a consistent basis. Here was the final week before the race:

Week 10

Sunday 1.50 mile run on treadmill, followed by yoga
Monday Rest Day
Tuesday 3.49 mile run!
Wednesday Biked to work 14.64 miles
Thursday Rest Day
Friday Swim 1.125 miles
Saturday Warrior Room Boot Camp

The run I did on Tuesday -3.49 miles was great! I was unsure about knees because I was coming back from that really bad week. I told myself I’d go slow and just see what happens. I went to the neighborhood track early in the morning and had a lovely run as the sun was coming up.

I ran for 1 mile and then walked one time around the track. Then I ran 3/4 of a mile without a walk break. My knees were doing okay and that was encouraging. I walked the long way back to the house and ended up getting in almost 3.5 miles in.



Lots of stretching and preventative icing of the knees. I felt really good all day long, too. After that week I had about 5 days before the race. I took it fairly easy. I went to the Warrior Room, I did some yoga and swimming. I skipped doing any gardening the day before the race because I’ve made THAT mistake before!!! I wasn’t feeling confident going into this and knew I would have to walk some of it. I hoped that it wouldn’t be too much…

Stay tuned for the race recap!

Couch to 5k Update #4

My training is coming along slowly. Perhaps a little too slowly, but I don’t want to overdo it and then not be able to run at all. I’ve come to peace with the fact that I will just be a slow runner. Such is life. Here are the previous posts about my training:

Couch To 5k

Couch to 5k Update

Couch to 5k Update #2

Off the Couch and Running

Couch to 5k Update #3

My goal right now is to do most of my running outside. The weather is getting better and I hate the treadmill. My current regret is really about how long it’s taking for me to get through the program. I want to 3 runs a week but it’s usually not feasible. Twice a week is about all I can do with all the other things I do. I know I should drop something (even if it’s just temporarily) but I really don’t want to…

Week 5

Sunday 1.15 miles on elliptical, followed by yoga
Monday Rest Day
Tuesday 2.5 miles on elliptical, followed by weight lifting
Wednesday 2.76 mile run outside (back at week 1)
Thursday Rest Day
Friday 1.25 mile swim
Saturday 1.75 miles on the elliptical and weight lifting


Week 6

Sunday 2.22 mile hike
Monday 2.40 mile run
Tuesday Rest Day
Wednesday 2.55 miles on the elliptical, weight lifting
Thursday Rest Day
Friday 3.39 miles
Saturday Weight lifting followed by the stairmaster

Like I stated above, I just can’t seem to get in enough runs! So I’m still on week 6…

Week 6 (again)

Sunday 1.21 miles elliptical, followed by yoga
Monday Rest Day
Tuesday Warrior Room!
Wednesday 1.125 mile swim
Thursday Rest Day
Friday Biked to work 14.62 miles
Saturday Weight lifting, followed by 1.10 miles on elliptical

On Friday, June 6th I biked to work after a few weeks off. I was working a half day because my bff Rachel was coming down to visit from Seattle and it was SO nice out how could I not bike? I parked at the park-and-ride and biked in. Starting at the park-and-ride makes the commute a little longer than when I start from Sellwood but not by too much. Even though it was only maybe 2 miles longer than what I had been doing before, I felt it. My back was a little fatigued and my seat was sore. I plugged along and didn’t go too fast. Here are the stats for the morning ride:

7.58 miles! Woohoo! I felt pretty good when I got to work and didn’t feel like my knees were going to hurt or my muscles were going to tighten up too much. I think it was a blessing that I only worked a half day and got to bike home before that happened! It was really warm out at noon when I left but not miserably hot. I took my time because I wasn’t in a rush to get home. HOW COOL IS THAT? I’m always hurrying. It was nice to just leisurely bike and stop to see the sights.

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I took it easy and my knees were much happier. The Springwater trail was pretty empty, too. Another plus for leaving work early! Here was my mileage for the ride back to the park-and-ride:

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14.62 miles biked, 720 calories burned! Woohoo! I like seeing that higher number. I got cleaned up and then Rachel arrived and we were off for pedicures, grabbing take-out food and bringing it back to the house to relax. We sat outside on the deck with a bottle of wine and some dinner and just got caught up. It was nice to have some girl time. And it was even better when I woke up the next day and wasn’t SORE AT ALL!