Back in the saddle...

Somewhere around week 4 of my 5k training it hit me - - why in the heck am I training for this in the first place? I was feeling a little worn out and tired of running so I pushed *pause* on all things Couch-to-5k.

After a bit of a break, I finally started the bootcamp I blogged about last month. This week marks the start of my 3rd week of training and surprisingly enough, the constant cardio has reignited my desire to run again. I think the fact that I'm forced to run 1-1.5 miles during the bootcamp sessions and actually saw that I could knock out my runs in under 9 minutes inspired me. Now, I don't think I'd run my 5k with the 9 min mile group... maybe push it to a 10 min mile so I could set a nice pace... but just knowing that I can run non-stop and finish made me smile.

I have 2 weeks left in my bootcamp and will be sad to see it end. I'm actually debating whether I want to pay the full price and continue working out. I just love being with a trainer, even if it's not 1-on-1, and having someone not only encourage me but push me to my limits and a little further.

I tried hopping on the treadmill last week during one of our rainy days and it bummed me out. After running outside for a few weeks it's hard to get back on a treadmill. Man... treadmills just do not cut it.

Sidebar: I want to send a HUGE congrats to my bff Sexyandthechi for completing her 1/2 Marathon last month!!!! So proud of her for knocking it out.

Back on the wagon...

I hit a snag in my 5k training when what was meant to be 2, maybe 3 days off from running turned into a week long break. In my defense, I did run up to my hair consultation because I anticipated taking a break, but once my locks were straight running and working out in general were a wrap. What makes this situation even more humorous is that I wasn't even wearing my hair down in straight styles lol... Still, it was nice to have a break from the daily styling and I took it and ran with it.

I was starting to feel guilty for not running so after my week off I got back on the Couch-to-5k program. I'm currently entering week 4 and almost halfway through my training. The weather in SC is getting warmer so I'm trying to find a better time to do my outdoor running. I'm not much of a morning person so I can't bring myself to take advantage of the cool breeze in the early hours... and I don't want to get snatched running around this place at night (yes, I'm paranoid of getting kidnapped lol... something I've carried over from childhood).

One of the great things about the Couch-to-5k program is its versatility. You can use it running outside or indoors with a treadmill. The great folks at our apartment complex are in the process of replacing the treadmills (all of them are broken) and I'm glad. We pay too much money to have a gym with equipment consistently glitching out.

Sidebar: While I've been doing all this cardio I started to pass on weights. Last week I started incorporating weight training back into my routine and it felt amazeballs. I don't want to look swole or anything, but there's no better feeling than seeing your muscles in the mirror lol.

Uphill Battle...

I wanted to title this post "Uphill Running Ain't Nobody's Bitch" but that was overly vulgar and unnecessary. Still, I took my training to the streets of South Carolina this afternoon and it was intense. For one I completely took for granted planned communities and the "luxury" of having consistent sidewalks. Seriously South Carolina, why do some streets have sidewalks and some don't? Running in the street isn't a good look so I'll be hitting the trails by my house in the future. Most importantly... how come nobody told me that uphill running is torture! I don't want to compare it to hell on earth, but yeah... it was a close second. With every uphill climb I faced the little voice in my head started to question why I ever wanted to participate in a 5k. Luckily the downhill jogs would ease the pain and I'd start to feel invigorated again.

Running on a treadmill is pretty much a walk in the park, so I've been loving the challenge of outdoor runs. In fact, most of my training has been outdoors unless the weather is playing games... but that treadmill incline has nothing on nature! The hilly terrain of South Carolina pushed my body to its limits and I feel like I took my 5k training to the next level.

As I enter week 3 of the Couch to 5k 9 week plan I'm excited about working on my pace and endurance. I can already feel some changes in my body too... you know, the good kind of sore/tight feeling. I can't wait to see what I'm looking like at week 9.

Stretch it out...

CoolRunning.com is proving to be a great resource while I journey to complete my first 5k. I'm quickly learning that warm-ups are something serious and stretching is not something you can skimp on. I pulled my groin towards the end of my first week of training and after a few days of rest I started getting back to my routine. I wanted to find a stretching regimen to help ensure my muscles are adequately warmed and stretched so I can avoid future injuries. The following stretches should be incorporated into your running routine (pre and post run). You can repeat each stretch 2 to 3 times and hold for 30-40 seconds each. Also, keep in mind that it's a good idea to do your stretches after a 5-10 light run/warmup because "warm" muscles tend to stretch more easily.




1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.






2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.





3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.




4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.




5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.


6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.





7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.





8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).



9. Iliotibial Band Stretch ** my favorite stretch... this feels amazeballs**

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.



10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.



11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.


12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

Entering the race...

I wanted to wait until I had successfully completed my first week, but now I feel comfortable sharing with everyone that I'm training for my first 5k! I don't know when the idea to run hit me, but I'm a goal oriented person so I thought it would be nice to use my time in SC to accomplish a few things on my list.

Last year I went to Road Runner Sports and had my feet analyzed and they suggested an awesome pair of running shoes. The Saucony Guide 3 shoes I picked up happen to be perfect for those that average under 15 miles a week of running. I also bought insoles at the time which have been making my feet very happy, but I'm quickly learning that running is a real sport with real injuries.

In the week I've been training I've already had a pulled groin and gnarly foot cramp. I'm definitely a beginner so any pro runners out there with tips for how to stretch, warmup, etc...  are greatly appreciated.

For anyone interested, I found a great online resource that I'm using to train. It's a 9 week program to help take you from the couch to your first 5k! Though the training is 9 weeks long, I planned to run my first race in 5 weeks. I'll have to see where I'm at in a few weeks and make an executive decision at that time. If not, I'll have to find a later starting race. The weather is getting nice out here so I'm sure there will be a few going on.