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Cto5K Week 4: Making Serious Progress

Today wasn’t the best day on earth for self-adoration.  Then 6:00 came and TJ and I headed out for our run/walk/jog that I talked about last week.  When we returned I was bragging ALL OVER THE PLACE about my performance.  I fucking rocked it.  Like a boss.

Week 4, Day 1 of Couch to 5K looks something like this:

  • 5 minute brisk walk
  • 3 minute run
  • 90 seconds walk
  • 5 minute run
  • 2.5 minute walk
  • 3 minute run
  • 90 second walk
  • 5 minute run

I wasn’t even sure I wanted to move on yet.  I had almost convinced TJ that I wanted to repeat another day from week 3.  Then at the last minute I just said “oh whatever” and went for it anyway, because I’m either cool or stupid like that.

Today, we tore it up!  Errr…  *I* tore it up!  Not only did I complete the day with ease, but I added a 90 second run to end of program and could have kept going! For reals, yo!  TJ just barely managed to keep up with my lightning fast pace!  (That’s my story and I’m sticking to it!)

I can’t even tell you how hard the first 3 weeks were.  I have dealt with what feels like NEVER ENDING problems in only 27 days.

  • Edema in my legs and feet
  • An old hip injury resurfacing
  • Shin splints
  • Sore knees
  • Neck problems
  • Panicky breathing (while running)

I know that there are a lot of us beginning new exercise programs right now.  It IS spring after all.  So I’ll write about each and every one of these issues and how I’ve dealt with them in another post.  Hopefully, it will help someone out there.

This whole program was beginning to make me feel weak and *GASP*, old.  I’ve already spent WAY too much time being discouraged.  However, I’ve spent an EQUAL amount of time dealing with EACH ONE of these issues properly and it has paid off.  The progress I made today totally trumped my piss poor attitude this morning.  Today, I felt like a machine!  A machine that has two heaping portions of homemade pad thai (recipe to come IF you beg for it), a slice of homemade pizza and a ginger ale and whiskey to top it all off.



  1. You’re such a bad bitch. <3

  2. SHonna says:

    Here are some tips alla my experience:

    Breathing- when I find my breathing in trouble (shaky or shallow) I make a circle shape with my lips and do a loud, forceful exhale, getting rid of all the CO2 that is taking up space in my lungs, not allowing fresh oxygen in. It really helps :)

    Distance – these couch to 5km, or learn to run 10km programs (that IS next you know, right? :) are set up to avoid injury as much as possible, and set up so that when you are done the workout you feel like you could do more. But DON’T do more! Follow the program! It’s carefully planned to gradually increase the amount of stress on your joints, etc. Feeling like you could do more at the end of each workout is an important component!

    Edema: after your runs, after stretching, lie on the floor with one leg up the wall, the other leg straight out on the ground. So one leg is 90degrees up the wall. Stay like this for at least 5 mins, then switch legs. This will help stretch out the straight leg hip, and reduce swelling in the leg up the wall:) It takes time, and I used to have kids laying with me on the floor, but it was an important part of success…

    Can’t wait till my knee ACL is stable again and I can join! :) With a little luck I’ll be able to do week 1 of learn to run 10km by the time Life is Good rolls around :)

    Keep it up Heather, I am super proud of you guys! I love seeing the enthusiasm of new runners!


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