Couch to 5K: Week 9, Day 3 THE FINAL DAY!!!!

By Skip

This is it!  The final workout!  Can’t believe this day has come but it has and out the door to run I go…..

And for the final workout, this is what I had to do:

  • Five-minute warmup
  • Run for 30 minutes
  • Five-minute cooldown

Today is the first day I have not felt out of breath in quite some time.  I think it is because I started with a little slower pace this morning.  This seemed to give me more strength and stamina overall.  In the end result, I shaved a couple of seconds off of my pace as a result.  However, overall time is still not where I want it to be!

So looking back, it really has not been a difficult journey….. memorable, yes.  Educational… yes.  Difficult…. no!  This is a great program to get ANYBODY going.  You don’t have to run fast, you just have to run.  The training program I completed REALLY works and gets you out there and builds up confidence.  9 weeks ago I NEVER imagined that I would be able to run a 5K non-stop….. 30 minutes on continuous running?  Are you crazy?

Very effective program and it did what it was intended to do.  My advice to anybody out there reading this is to learn from my mistakes.  “No pain, no gain” does not apply to running.  As a matter of fact, pain, if pushed, becomes serious injury!  My mistakes were to think I was invincible and push myself too hard.

Make sure you give yourself a days break in between runs.  Make sure you stick to a program, and try not to run further than you are suppose to.  Don’t do anything RADICAL outside of your scheduled program.  Anyone of these items will result in injury AND what was disappointing for me, affected my running pattern.  At the end I had taken 10 days off to recover from an ankle injury and the end result was loss of breath, loss of stamina and increased heart beat (above maximum heart rate)

Tread carefully but most importantly enjoy!  This is not the end of my journey, but only the beginning.  I will continue to post my runs here…. maybe not in such detail but I think there is enough interest out there to keep it going.  I am only 13 miles away from moving up to the next “color level” on the Nike+ website so that will be a big day.  Also, I am planning to run a 5K on my 40th birthday this year (in May) so that will also be a big event for me.

So as I think about what I am going to write about in the next few months is pacing and running faster.  After May I think I will then explore longer distances like the 10K.

If you liked that post, then try these...

RSR 19 - The dangers of overtraining and burnout on March 9th, 2011

RSR 17 – A day off after my time off.. hmmmm... on March 7th, 2011

First bike ride of the year and technology mishaps on February 2nd, 2011

The first day back in the pool on February 1st, 2011

Picking up speed on January 14th, 2011

Filed in: C25K Training • Tuesday, March 9th, 2010

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So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)