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

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