Couch to 5K – Week #7

Another week is in the books!! One more to go and then in theory, I will be able to run a 5K!!  I still can’t believe how far I have come in 7 weeks!!

I have to admit, this week was a little tough.  I found the long running intervals very challenging.  Not because I felt weak, but because my back started to get sore.  I wonder whether that is due to bad form or just prolonged running on the treadmill.  I am looking forward to heading outside to run and hopefully that will help with the back stiffness.  I also hope that I will even be able to head out for a run on my “off” days from the gym to increase my physical activity level.  I will admit that I am looking forward to getting back to some weight workouts (I have minimized those workouts due to the amount of time it takes to do a #C25K training session and a weight workout in one gym visit).

Like I said, this week was a little tough, but I made it through each workout with a little perseverance and determination.  My week started with the Day #1 workout, which went very well.  Truthfully, it was probably the best of the 3 days this week.  I actually ran for 25 minutes straight and covered almost 2 miles during the jogging segment.  With a walking warm-up and cool-down, I was near 2.5 miles that day and actually for most of the workouts this week.

Day #2 I will admit that I was not in the groove that I needed to be to run.  I forced myself into the gym and through my workout.  Needless to say I was feeling tired and took three one-minute walk intervals in my 25 minute jogging session.  In the bigger picture, I still consider 22 minutes jogging in 25 minutes (88% compliance to the app) an accomplishment.  Seven weeks ago jogging for 60 seconds seemed like an eternity!!

Day #3 I started strong, but my back got really stiff/sore about 15-20 minutes into the run.  In the interest of finishing the jogging interval, I decided to take 2 one-minute walking intervals in 25 mintues (92% complete).  Not what I was aiming for when I walked into the gym but better than Day #2.  My focus now is to get to the point where I can jog for 15-20 minutes continually and reach the 5K/3 mile goal.  Even if my 5K involves a minute or two of walking, I will be happy.  I just want to see the finish line and say, “I did it” on May 6!!

Once I get to the 3 mile point, it will be time to tackle running outdoors and getting used to non-treadmill running!!  I have already started scoping out routes around my house.  I do think I have found a good one and I am looking forward to giving it a shot in early to mid-April.   By then the weather will hopefully have returned to what we have experienced this week!!

I want to thank everyone that continues to put their faith in my abilities and encourages me after each post.  All the messages have helped me continue to focus on the goal of getting to the end of this program, progress to running outdoors and then finally run a 5K race.  I am looking forward to running with all the people that have offered to join me on May 6 and I am really looking forward to the cold beer afterword!! 🙂

One response to “Couch to 5K – Week #7

  1. Awesome, so proud of your work. The back problems and stiffness may be your form. Make sure you are bending from the ankles, and not the waist. That is why your back is probably hurting because you are bending forward from the waist. I suffer from the same bad form as do a lot of other runners. To practice bending from the ankles , stand in front of a solid pole and lean from your ankles toward the pole and then catch the pole with your hands. That is what it’s like. You are keeping from falling forward by running and keeping your legs ahead of you. Happy running.

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