Still Not a Runner – Week 1 complete, sort-of

I started my Couch to 5K Journey on a brisk April Fool’s Day. No joke, I was determined to become a runner. (Notice I used the word was, which I will explain later.)

Before I entered the park, I had to purchase sneakers or running shoes. Shopping with my sons was a unique twist of events. Instead of me picking out the shoes and checking to see if they fit properly, my sons were choosing the brands, the size, and the feel of the shoe. They highly recommend that I purchase a sneaker at least a half size larger than the shoes I wear to work. In the end, I found a brightly colored pair of Nikes. The next shopping excursion had to be completed without my boys at my side – I needed to purchase a “running bra;” apparently this accessory is quite important.

On Monday, I wore a pair of sweat pants and a t-shirt plus my new sneakers and socks. I changed at the end of the work day and went with two of my coworkers to Trexler Park. Since it was so cold, the one kindly offered a sweatshirt for me. I took my stop watch and started with a nice comfortable 4 minute walk, and then I ran the next 1 minute. I was at first surprised how quickly one minute went by.  It was time to return to the walking cycle.

Another four minutes later, and it was time to run. Still, this did not seem
too difficult. Then I walked again for 4 plus minutes; I actually stopped
looking at my watch and noticed I walked more than the recommended 4 minutes. This was my third cycle to run, and this time, I noticed it. It was beginning to take me longer to recover, both in the tightness in my legs and the tightness in my lungs. I then walked about 4 more minutes and completed my final one minute of running. As a previous athlete and swimming coach, I know not to finish with a hard set. After my 20 or so minutes, and running four times, I
kept walking – this time as my cool down period. My total exercise time was 26
minutes.

That evening, much to my dismay, I noticed that I was coughing a bit and could feel a tightness in my chest. This did not make me happy but I remained optimistic.

By Wednesday, when I should have been on day two of the routine, I had an evening work function. I knew that I could not complete the run/walk, which was good because the temperature was barely 40 degrees and windy. However, on Friday, I was prepared to go again. I had returned to the store and this time purchased a long sleeve running shirt with the hidden pocket to place my keys – an important asset that I needed on day one.

Friday seemed better. I started with the 4 minute walk followed by the one minute run. The second time through felt just a little better then Monday. The temperature was warmer and not as windy. And I noticed I was wheezing less. I followed the routine – 4 minute walks with 1 minute runs, four times through. And at the end, I walked an additional few minutes to cool down. That evening I noticed that I was not coughing and recovered easier than on Monday.

However, an old swimming injury seemed to resurface. From thirteen years of competitive swimming, I had acquired bursitis in both of my hips. I avoided running and biking for a very long time. While running on Friday, I noticed that my hips hurt just a little.

During the weekend, that slight hip pain went into tightness in my back. Still
I walked on Saturday and took an even longer walk on Sunday, soaking in the
beautiful sunshine. Then, SNAP! I have no idea what I did, but by Sunday
evening, I was barely moving. My back was out, I was very sore, and had
non-stop spasms.

So I learned a few lessons. One, I have no idea if the back injury is any result of my recent walk/run routine but at the first sign of muscular discomfort, I should have stretched, replenished nutrients (like sodium and potassium) and taken a NSAID (non-steroidal anti-inflammatory medication, like Advil).

I have not been able to return to the park since. I am upset by this setback and want to return to the Couch to 5K routine.

For those of you with a smart phone, download the "C25K" free app. This
will help you with your Couch to 5K routine. And go ahead, enjoy the weather
and just get off the couch!

Our first annual "5K Run/Walk With Your Doctor" is on July 13, 2013 - in the Lehigh Parkway.

~Diane