I began week 7 of Couch to 5K this morning. All three runs in week 7 are 25 minutes of continuous running. Next week, all 3 runs are 28 minutes of continuous running. The following weekend is the Parkinson’s Power 5K in Shreveport.

Last week’s long run was a little tough but this morning’s run just about killed me.  That’s when I realized…

All of the problems or times when I’ve had difficulty training are caused by 1 of 3 things.

I started to think of them as their own “triathlon” of training and recovery:

  1. Sleep/Rest – Muscles need rest from hard workouts so they don’t break down. I also need to remember to get good sleep to be at my best during training. I only slept for 6 hours last night and I need at least 8. Ironically, on the nights before a tri, I can’t sleep but I run on adrenaline the next day for sure!
  2. Stretching/Yoga – Since my yoga routine has been slacking lately, I’ve noticed my muscles feeling tired and sore long after a run. If I incorporate a few yoga poses or some stretching both before and after a run or workout, I feel great and recover faster. I’ve made it part of my training from here out to make sure I stretch and take at least 2 yoga classes a week.
  3. Nutrition – As Tammy mentioned in her last post,  nutrition and healthier eating habits DEFINITELY contribute to a quicker pace and more alert athlete. I have suffered from eating too many carbohydrates and not enough protein and vice versa. I try to keep in mind what makes me stronger and helps my body to maintain that strength during these endurance exercises.  I’d definitely suggest a food diary to monitor what you ate and how it made you feel.

I think during training and during races we have good days and bad days. But I like to know what I can do to have fewer bad days and make my good days rock even more!

On another note, I joined a gym again to begin my swim training. I’ve also hired a coach for 3 weeks to ramp up my swimming efficiency/technique. Yikes. I haven’t been in the pool since last summer. I hope to get to the pool sometime this week to assess the damage.

Good luck ya’ll!

I mentioned in this post about Arnica for sore muscles.

I also use my foam roller to help as well:

Foam Roller exercises

I bought mine at Target and also use it to massage various other areas of my body as well. (Love a good back massage.)

I also found a really great article here on what to do to prepare for the 5K.

Training today:

Completed week 3, day 2 of couch-to-5K this morning.

I’m really missing my bike. I may have to go for a ride this weekend…

Because Scott has been complaining of shin splints, I went online and found a few articles to consider. (After you get some new shoes, Scott!)

http://www.watfxc.com/TF/TF%20Education/shin_splints.htm

http://www.coolrunning.com/engine/2/2_5/196.shtml

http://www.bodybuilding.com/fun/drryan1.htm

So Tammy and I finished Week 1 of Couch to 5K last night. Because of the storm that moved through last night we ran on the street instead of the LA Tech track. I could really tell the difference in my knees and chins. But, we persevered and completed the run. It felt great.

I think I am going to do some light yoga today to try and stretch and let my muscles recover. As part of the strength building program we are doing, we did a lot of squats the other day and my glutes are killing me. Time to recover.

Keep going girls. Gwen, can’t wait for you to get better and hear about your progress.

Scott

This is my bike. I bought it on Craigslist, used, from a guy who worked at a bike shop, for $500. He said it only had 100 miles on it. I also had it fitted for me so that I wouldn’t have sore knees from riding long distances.

She has served me well going on 3 years now.

This is my bike trainer (well, actually one that looks like mine). I bought it used from a friend of mine for $80.  Other than the bike, it was one of the best investments I’ve ever made for cycling.

If you’re not able to take spin classes, I highly recommend this previous item (in addition to your bike) to prepare for the triathlon. 18 miles isn’t that long on a bike… however if you’re not used to being on a bike, even 5 miles can feel like a pain in the ass. Literally.

This is homeopathic Arnica in pill form and gel.

This stuff is your FRIEND. It is perfect for sore muscles. I take it before and after long bike rides and triathlons for quick recovery.

Training:

Pedaled the bike on the trainer at an easy pace for 40 minutes.

15 minutes of yoga.

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