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Thanks for the love, Anne and Sean  :wub:

 

First time I started running was September of this year. Running was always difficult and impossible for me before, even as a kid. I had the incorrect notion that people who ran did it magically and you either can or can't. I also had the misunderstanding that running always causes injuries, runners will always have bad knees, etc etc. I was very misinformed. What a relief and joy it was to find out that I could do it; I just needed to build up in intervals. Walking in between running intervals isn't shameful because you cannot run for a long time, it's a strategy to get there!

 

Sean, when I first started using that form, I felt like a prancing reindeer (similar to another poster on this forum). I also wasn't really moving forward (was kinda jogging in place). Over weeks, I learned to lean stably from my ankles to move forward. This has slowly increased my distance (0.04 miles  :P ).

 

I know that if I measured my progress with just weight or just speed, I would have given up already. Those metrics take time. Instead, I celebrate each run with A) I did it! B ) I got stronger/better breath management/less pain/less soreness measurements C) either this repeat run became easier than the last session or I finished a new Day.

 

It's also very gratifying participating in this community!  ^_^

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This cold is really kicking my but now. I wanted to go out this morning and do w4d1 but my throat hurts so bad I would not enjoy it at all. Maybe tomorrow. Don't want to ruin my progress. Jeshi. Have you done w5d3 yet

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Hacked up a lung this morning. But I completed my W4d1. I'm still havin gnome issues keeping my breathing in check. Mostly just forget and start breathing in mouth out mouth. But I try to go in nose out mouth with deep slow breaths. First day my legs actually got tired. First 5 minute segment was today and I did good. I was proud of myself. Think my dogs getting healthier also haha.

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Does anyone else's legs hurt so bad from the shin after a run that your limping. I do feel it's not injury pain because an hour after my run I feel completely normal again. Just immediately after

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Just finished W2D2. This is not the first time I've worked with this program. I ran my first 5k last April but started slacing, yet again. I'm working towards finishing the program again and running another 5k near the beginning of the year.

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@Sean90: I just finished W5D3 today! Whew! I'll post about it on my log.

 

Is your throat better? I have a little cold last week that's clearing up. Really hit me Thursday and Friday. We've had monsoon-like rains from Hurricane Patricia and then more rain for a total of 8 pouring rains out of 10 days.

 

For breathing, try breathing in through your nose and pushing it out through your mouth with a "Ha!" sound. The more exertion while running, push harder on the exhale. Adjust inhale through nose as needed (it'll be shallower while walking/warm up, deeper while running).

 

I've had shin splints my entire life. After switching my posture to this: 

post-16237-0-51479800-1443458219_thumb.jpg
 
the pain in my shin, calves and feet disappeared. They were still sore as the muscle isn't fully developed, but the pain is gone. Over the weeks, as I strengthen my muscles, the soreness is less and less each time (unless I take a long break, and then I feel sore again). Also, I learned that my right leg (dominant) would be under my body supporting my weight, while I leaned my body to the right--favoring that side. Left leg would be off to the side of the body and turned so that I was hitting the ground with the outer edge of my left foot, causing pain. After I drew my left leg in and starting hitting the pavement on the center of my foot, the pain issue stopped. Make sure you are touching the ground with your mid/forefoot first and not your heel. When I'm on a bicycle and I want to get first, I kind of "stand" on the bike pedals and drive them down to the ground. The position my foot is in is where the ball of my foot is mashing down the pedal and my heel is in the air (also think of women in heels--forefoot down, heel up).

 

Hope this helps!

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A really good way to imporove your posture and adjust your strike is through some simple running cues.

 

* Look straight ahead, NOT DOWN

* Imagine a string attatched to the top of your head pulling you upward as you run (Learn to run tall)

* Imagine a brick wall in front of you that moves with you. Don't hit it with your toes

 

Those three running cues alone helped me get my cadence up form the low 160s to high 170s. It works!!

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@Sean: that's awesome! Soreness means your muscles are strengthening--this will improve with each run. Yay to not having pain!

 

I agree with Azatol's looking ahead and string at the top of your head. I also think of a string pulling up on the belt loop on the back of my pants. A string at each hip/knee and heel.

 

Great job! 

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I don't know what's going on with me but I like it. I woke up at around 2:30am to get a drink and you know. Before I went to lay down again I just got the sudden urge to go run. So I threw some sweats and my trainers on. Went and knocked out w4d2. Yeah. Jeshi. How did u feel right before transitioning into week 5. Going from 5 minute segments to 8 minute. Nervous...or was it all good....I followed much advise I have been given on here and ran tall with the invisible string over my head...also looking forward and not at my toes. Shins feel great now...but been replaced with minor knee pain each stride. Thanks everyone. Oh one last question. Everyone's "cool down" is it just walking. Or is there more too it. I always finish walking then stretch before getting back in my car

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Don't worry about going from 5 to 8 minutes. Piece of cake. It's a big mind game! You're going to kill it. The app is solid. The science is correct of the running program. Your body CAN do it. You're mind just has to allow it!!

 

As for a cool down I always walk a bit after my run then do a cooldown leg routine...

 

Basic Leg Routine
One legged balance: :30 each leg
Twisting Lunge: 6x each leg (Do a lunge and twist your torso to the side of the lead leg)
Single-leg Deadlift: 5x each leg  (AKA Drinking Bird Exercise)
One legged Alphabet spell: A-M each leg (Stand on one leg and spell the letters of the alphabet in the air with the other)

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@Sean, Azatol is right. It's a mind game. I didn't even look ahead because I don't want to psych myself out. Pretty much I just focus on breathing and footfalls and soon any distance is behind me. It may be slow going, but that doesn't matter. Just keep going!

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Week 4 complete. Felt good this morning. Honestly I stopped thinking about my breathing and went in through mouth out mouth and I did much better. I feel like in through the nose I'm not getting enough air no matter how deep I breath. So anyways. I'll keep working on it. Knees felt a little better today. I'm going to go buy some knee compress sleeves today and try them out on Sunday. Jeshi...I'm getting really nervous about day 3 week 5 haha. Right now the 5 minutes feels fine but by the last 5 minute segment I can tell I don't have much more gas in the tank. I'm sure I will be fine. Just anxious....so happy that I've made it this far in the prgogram. I WILL NOT QUIT!!!!! I really do think signing up for the 5k was the smartest thing I could have done. It's one thing that has kept me going. Every time I wake up I think oh I can sleep longer. Then I think about the 5k and know I don't want to walk any of it so I have to wake up and train I've started this program before and I guess maybe just laziness took over. Would only go through week 2 and quit. So I am already well ahead of that......starting to get cold here but I like it. 39 degrees this morning. I would rather deal with the cold though. Happy running everyone. Ps...anyone know if it's possible to change your thread title. Mine is titled w2d1 but I am well ahead of that. And I post here on accountability because it really does motivate me. Can't just leave the thread here in the middle of the program

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Great job, Sean! Don't psych yourself out about W5D3. Keep doing what you're doing and you'll finish it. Whenever I go down the road of panicky thinking, I tell myself to stop. I've grown up on fear so my thought patterns tend to lean that way. I just have to tell myself that I can (I AM doing it) and to bring my attention back to breathing and footfalls.

 

If mouth in and mouth out work for you, keep doing it. Find your success tips and don't stop. 

 

Remember that elite athletes train at slow paces in order to complete longer distances. There is no shame in running slow. There have been a few studies that show that training slow can actually increase race day speed! So, take Week 5 nice and easy and it'll be over before you know it.

 

 

For thread name changes--just tell one of the mods the new name you want. They were able to move my thread into accountability--and should be able to rename threads, too.

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The shies made a world of difference ...I ran last night and completed w5d1. Knees didn't hurt at all. I am going to return the compression sleeves since I did not wear them and I felt good without them. Save the $40 and take the wife and kids out to dinner. Run went great. Can't wait for tomorrow to knock out d2

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