Wowzers - Week 4

Hello 5 minute runs!

Today I asked Dan which way he wanted to start - we have a route we run each time and we can either go left or right from our house.  We switch it up every couple of runs because of the way the hills run and all.  Well, Dan decided we should go right because we'd be going down hill most of the time.

That's the last time I ask Dan which way - ends up I was pushing the boys the ENTIRE time and it was ALL UP HILL!  I couldn't remember which way was the down hill route so I had trusted Dan knew what he was saying.  And with it being the first day of the 3 minute and 5 minute splits, I got in my workout for sure!

The first 3 was a bit rough because it was cooler outside - mid 50s.  The first 5 was pretty good - I had a sudden burst of energy the last 30 seconds and booked it along.  The second 3 was 'eh;' took a little more effort, especially by this time I was over the hills (haha - no pun intended) - each time we started running it was at the middle or base of an incline.

Oh, and Dan was a little surprised when I yelled RUN after only 90 seconds of walking.  "That wasn't three minutes, was it?"  Um, nope - we only get half the walk time this week!

The final 5 was when I timed us.  I thought I was going to die at 2:30 into it.  I looked at the iPod and thought "oh hell," but told myself "one step at a time."  Our pace for the last 5 was about 12:30 minute/mile.  Not too hot, but like a friend pointed out - I'm DOING it and that's what matters.  My time will improve as we get deeper into this.  Thanks, Libby. ;)

Dan's calves were hurting him again, and he developed a sudden sharp pain in the front of his ankle during the last run.  I mentioned on w3d3 that I thought he might need inserts - and this pretty much confirms it.  Now I just need to research what kind to get him.

My knees were pretty good again today.  I dropped the pre-run Advil down to 2 and I don't think I had my right knee band in just the perfect spot because that knee had a dull throbbing feeling the whole run.  I do have to say though that my knees feel WAY better than they did a week ago - so I've done something right!  :)

Week 4 Day 1
Brisk five-minute warm up walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2.5 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes.  Five-minute cool down walk.


~ b

Week 3 Day 3

After a very busy weekend we were finally able to get in week 3 day 3 today.  It started off pretty good, but I think I pushed a little too hard in the 2nd 90second split because the final 3 minute run was hard - I actually walked about 10 steps (shhh...don't tell anyone) because I was dying - couldn't breath.

But we finished.  Dan's shoes held up pretty well, although I'm thinking he may need some inserts.  My knees were FANTASTIC though!  I guess that's what 4 Advil an hour before, new arch inserts and knee bands will do though.  At least I know I can run without pain now!

Week Four starts soon though - and it scares me a bit, especially after the struggle with the three minute split this time.  Week 4 has 3 and 5 minute splits.  I can do it though - I can do it!

Week 3 Day 3
Brisk five-minute warm up walk, then do two repetitions of the following: Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk 3 minutes.  Five-minute cool down walk.


~ b

Dan gets his new shoes!

Completed Week 3 Day 2 today - during the running times, I closed my eyes a few steps and focused on the sounds - the birds, my feet, my breathing, etc.   Just like in the article a friend, Steph told me about on mediation running - Transcendental Steps - which is all about running without your iPod and connecting running and meditation.  I tell you what - when I quit focusing on how badly my knees hurt and started to focus on other stuff, I didn't notice my knees as much.

So, I told Dan that if it weren't for my knees, my running would feel effortless, but I put so much energy into trying to run so my knees don't hurt that I lose the energy needed to actually run. Does that make sense?

I'm going to go see about getting some arch insoles tomorrow - see if that helps. I was walking around last night on the outsides of my feet and it helped - seemed to take the pressure off the sore points in my knees. So maybe I just need more arch support.

Anyway - the title of today - Dan gets his new shoes...after we ran we headed to The Fitted Foot to pick up Dan's new Brooks Ghost.  He's been running in an old pair of Pumas and waiting on his back-ordered shoes.  Hopefully Saturday will be good weather and we can do Week 3 Day 3 and he get to try out his new shoes.


Week 3 Day 2
Brisk five-minute warm up walk, then do two repetitions of the following: Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk 3 minutes.  Five-minute cool down walk.


~ b

Hello, Humidity!

All the rain has made this process longer - four weeks in and we're finally to week three.  haha

We also now have Indiana summer humidity!  I'm not complaining - I like summers.  It came over night though - along with 89* temps!!

It wasn't nearly as bad as I expected - especially since week three jumps to 90 second and 3 minute circuits.  The 90 second portion isn't bad because we'd already done that.  Three minutes becomes a whole new thing.  However, I find that I'm running at a 10 minute mile pace even with my bum knees!!  Not to bad for a non-runner...

Time for the ice packs and Advil though!

Week 3 Day 1
Brisk five-minute warm up walk, then do two repetitions of the following: Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk 3 minutes.  Five-minute cool down walk.


~ b

Knee Bands = WONDERFUL

I made it to the sports store and picked up a couple of knee bands, in hot pink of course!  ;)

It has taken me a few days of wearing them and adjusting them and cursing my knees, but I finally found the magic spot that the knee bands need to be placed.  It's amazing what these little guys can do - I can actually walk around pain free - even up and down the stairs.  Oh, let me tell you - going down stairs with PPS is PAINFUL!

I've been doing my exercises and working on gaining muscle strength in my quads, so that has helped a bit as well.

Now just to find a day with no rain and nothing scheduled when I can go out and run and really put these bad boys to the test!


~ b

Week 2 - DONE!

Two weeks down!

Today was another fairly nice day.  Felt good at the end of the run, despite my knees hurting.  They were hurting before we ran but I wanted to run and so I pushed through it - I was telling myself that it was just because they were tired - but after running last night I know exactly what it is.  Patellofemoral Pain Syndrome.  I had PPS in college when I was training for the Little 5, but that was cycling so I never figured running would result in the same pain.  URGH.  I'll be going to the sports store tomorrow to find some knee bands.

Well, off to start my stretches for the PPS...hopefully this doesn't put me on the bench for too long!


~ b

hallelujah - there is a SUN!

mid 70s
sunny
beautiful

What more do I need to say?

Poor Dan though - he reffed 3 soccer games (Parks & Rec soccer - 1 hour games) then when we got home the first thing I said was, "You ready to run?"  He ran...he ran slower than me, but that was okay because it gave my running ego a boost!  Thanks, hun!

In today's run I did discover two songs that will be going on my running list - don't laugh - Joan Jett's "Bad Reputation" and Reel Big Fish's "Sell Out,"  which is what came on as I was doing the last circuit of running today...what a song to end on!!  I felt AWESOME at the end of today's run.
 
Well, then we got home from running and he mowed the lawn.  I think he only did it because he's doing a walking challenge and was trying to boost his step count, which I believe ended up somewhere in excess of 20,000 steps today.  In case you didn't know, 2000 steps is close to a mile.  You do the math!

Week 2 Day 2
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Five-minute cool down walk.


~ b