{"id":43031,"date":"2014-07-10T08:12:12","date_gmt":"2014-07-10T15:12:12","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=43031"},"modified":"2014-07-07T07:50:26","modified_gmt":"2014-07-07T14:50:26","slug":"couch-to-5k-5","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=43031","title":{"rendered":"Last Couch to 5k Update (#5)"},"content":{"rendered":"

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\u00a0so slowly,<\/em>\u00a0I’m excited to be part of a race again.<\/p>\n

Week 7<\/span><\/h4>\n\n\n\n\n\n\n\n\n\n
Sunday<\/strong><\/td>\n4 mile hike<\/a><\/td>\n<\/tr>\n
Monday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Tuesday<\/strong><\/td>\nWarrior Room<\/td>\n<\/tr>\n
Wednesday<\/strong><\/td>\n3.16 mile run\/walk<\/a><\/td>\n<\/tr>\n
Thursday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Friday<\/strong><\/td>\n1.25 mile Swim<\/td>\n<\/tr>\n
Saturday<\/strong><\/td>\nWeight lifting, 1.5 miles on elliptical<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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. \u00a0I 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.<\/p>\n

Week 8<\/span><\/h4>\n\n\n\n\n\n\n\n\n\n
Sunday<\/strong><\/td>\n3.01 mile run<\/td>\n<\/tr>\n
Monday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Tuesday<\/strong><\/td>\nWarrior Room<\/td>\n<\/tr>\n
Wednesday<\/strong><\/td>\n2.93 mile run<\/td>\n<\/tr>\n
Thursday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Friday<\/strong><\/td>\n1.87 miles on the elliptical, followed by yoga<\/td>\n<\/tr>\n
Saturday<\/strong><\/td>\n1.75 mile run treadmill, weight lifting<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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.<\/p>\n

Week 9<\/span><\/h4>\n\n\n\n\n\n\n\n\n\n
Sunday<\/strong><\/td>\n1.25 mile swim<\/td>\n<\/tr>\n
Monday<\/strong><\/td>\nWarrior Room<\/td>\n<\/tr>\n
Tuesday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Wednesday<\/strong><\/td>\n1.20 mile stairmaster, weight lifting<\/td>\n<\/tr>\n
Thursday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Friday<\/strong><\/td>\nSwim 1.125 miles<\/td>\n<\/tr>\n
Saturday<\/strong><\/td>\nWarrior Room<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

This week was hard. My knee had a flare up that last about 5 days<\/a> 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<\/a> 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:<\/p>\n

Week 10<\/span><\/h4>\n\n\n\n\n\n\n\n\n\n
Sunday<\/strong><\/td>\n1.50 mile run on treadmill, followed by yoga<\/td>\n<\/tr>\n
Monday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Tuesday<\/strong><\/td>\n3.49 mile run!<\/td>\n<\/tr>\n
Wednesday<\/strong><\/td>\nBiked to work 14.64 miles<\/a><\/td>\n<\/tr>\n
Thursday<\/strong><\/td>\nRest Day<\/td>\n<\/tr>\n
Friday<\/strong><\/td>\nSwim 1.125 miles<\/td>\n<\/tr>\n
Saturday<\/strong><\/td>\nWarrior Room Boot Camp<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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.<\/p>\n

\"tuesme\"<\/a>
\nI 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.<\/p>\n

\"tuesrun32\"<\/a><\/p>\n

\"tuesrun\"<\/a><\/p>\n

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…<\/p>\n

Stay tuned for the race recap!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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\u00a0so slowly,\u00a0I’m excited to be part of a race again. Week 7 Sunday 4 mile hike Monday Rest […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"yes","footnotes":""},"categories":[7817,1702,101,148,6503,1335,1663,6460,224,1468,258,3723,276,277],"tags":[334,8031,437,7875,495,7881,968,6422,8707,8032,8739,7878],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/43031"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=43031"}],"version-history":[{"count":17,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/43031\/revisions"}],"predecessor-version":[{"id":43506,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/43031\/revisions\/43506"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=43031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=43031"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=43031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}