C25K W4D2 (injury)

The knees are still bothering me quite a bit; throbbing at end but managed to do all runs.

Did 2 repetitions of the following: run for 3 minutes, walk for 90 seconds, then run for 5 minutes, and recover with a 2+1/2 minute walk == running and walking for a total of about 23 minutes. Finished up with a 5 minute cool down.

C25K Skipping to Week 4

I found the Couch to 5K program and will use it to continue with my quest to become a runner. I looked at the program and considering what I've done with the 4Wto1M, think I can start at week 4.

Will be using the podcasts to time my intervals.

Did week 4 of the c25K program. OC Bally's Track. Did well. Cardio-wise, was easy but knees still bothered a little so did not go as fast as should. Feels good. Tech 4O watch seems to work well. Did a modified version since misheard the cues: walked 5 min, jogged 3 min, walked 90 sec, jogged 3 min, walked 2 min, jogged 5 min, walked 90 sec, jogged 5 min.

The intended program was as follows:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

4Wto1M - Last Day! (injury)

Did the last day of the 4 week to 1 mi training! Was able to run for 10 minutes on the treadmill nonstop. OC treadmill at home. still sore knees; ice and ibuprofen.

Yeah!

4Wto1M - Week 4 Day 3 (injury)

This was supposed to be the last day of the program but I'm going to repeat it once more.

Got to Bally's LB around 5:10 am. Ran 10 min but not sure since mp3 player got turned off mid-run (forgot to place a hold on it).

You see, the mp3 is like a usb key, small and light. So I run with it tucked in my sport bra; no need for armband or cord tangle! Except I forgot to engage the hold button this morning and, ahem, guess my jiggling turned the player off. I didn't want to break my stride and restart the player so I guesstimated the time.

Will repeat the run later this week. Very sore after the run. Ice and ibuprofen.

4Wto1M - Week 4 Day 2 (injury)

Did day 2 of week 4 of intervals in the morning. Knees still achy but felt good for the run then was really sore afterwards. Difficult to walk; ice and better. Day 2: 6:15 min. run, 45 sec. walk, 3 min. run Excited that I can run the 6:15 min without stopping. Can do the 10 min next time but kinda worried about the pain.

From my Tech 4O watch:
1.48 mi
4.02 mph (~15 min mi)
ave hr 116 bpm (64%)
max 170 bpm (93%)

No Running Day

Rest day today; knees still sore.
The Tech 4O Accelerator Pulse Watch arrived today. Yeah! Got it on clearance. Sorta an early self-birthday gift. Reviews were mixed but I think it will be fine for what I need, esp. the heart rate monitor.

4Wto1M - Week 4 Day 1 (injury)

Woke up still sore; did not run in the morning but did do treadmill in OC home at night ~9 pm.

Week 4 interval day 1! Day 1: 4 min. 30 sec. run, 45 sec. walk, repeat x2 Was pleasantly surprised I was able to run the full 4.5 min. May need to speed up next time but did well at 3.8-4 mph. Knees were fine during run but were killing me afterwards. Ice, elevation, and borrowed compression tights from Dad. Took ibuprofen. Could barely walk; both knees achy but miraculously fine (or rather better) the next morning.

Did some more research and guess I've been over training and needs to build up muscles around my knees. Looked over the log and can see that I've been doing some running, even if only 20-25 minutes, almost everyday. Not good. Supposed to have rest days.

4Wto1M - Week 3 Day 5 (injury)

REST day yesterday. NO running. Fell asleep at 9 pm and got up at 4:30 am but stayed in until 5:20 am. Ibuprofen since still sore knees.

Was still a little sore this morning so waited until the evening to do the Treadmill at home. Still doing week 3 since maybe sore knees are sign of not being ready for week 4 yet.
2:15 run / 45 sec walk 4 times. Knees still hurting -- almost bruised feeling but managed thru the workout. Ibuprofen and ice.

4Wto1M - Week 3 Day 4 (injury)

Sore still. Ibuprofen helped more than Tylenol. Went to LB Bally's in the morning (got up 4:30 am and got there 5:06 am); managed to do week 3 intervals 2:15 run/ 45 sec walks 4 times. Felt good; knees were ok towards the end of the run. They hurt in the beginning during the warm up but were better when I started to run. But then oooohhh, the soreness came rushing back as soon as I stopped running. Hobbled back to work. Think soreness is from weak quads etc... will take rest tomorrow.

4Wto1M - Week 3 Day 3 (injury)

Got up at 4:30 am and got to Bally's in LB by 5:10 am but knees were hurting too much to walk/run. Walked for 5 min and stretched. Decided to see how I feel later and may do a short run tonight.

7 pm got home; knee slightly sore but not painful. Did week 3 interval on the treadmill; did very well; did not try to run too fast, kept at 3.8 to 4 mph for the run portions. Did 2:15 run / 45 sec walk4 times. Feels good. Iced knees after and took tylenol just in case.