Monday, February 28, 2011
Last year I tried to do the "Couch Potato to 5K" program but failed due to shin splints. This year I decided to try it again and yet I started to develop shin splints again. As cycling is my main sport and as I didn't want to risk an off season injury, I decided to hang up the idea of jogging and just walk and use the elliptical instead.
But after about four weeks of brisk walking and using the elliptical, I decided to see if I could jog for a few minutes and I ended up jogging for 5 minutes followed by another 3 later in my workout and I realized that all the walking and elliptical had actually prepared my body for greater stresses.
So I re-entered the "CP25K" program at week three and repeated each week until I was ready to move on, regardless of what the program called for. By the time I reached week 5 I was able to complete the program exactly as it's designed and, as the title of this blog proclaims, I just finished week 8!
I can't believe it. I've always HATED running, and I mean hated. But now I see that the reason was I always pushed too far too fast and my body rebelled against me. Now I can't wait to get to my next run each day and I find jogging for 28 minutes--which is what the program has you do in week 8--to be easy.
So starting tomorrow I commence the final three jogs of the program: warm up for 5 min, jog for 30, cool down. After that I plan to cycle back through the program and work on speed rather than endurance. For example, here's my plan for repeating the first week:
Warm up walk: 5 min
Warm up jog: 5 min @ 5.0 mph
Intervals: 6.0 mph for 1 min, 5.0 for 1.5 min--repeat to the 20 min mark
Cool down jog: 5 min @ 5.0 mph
Cool down walk: 5 min
I hope this works for me, I'd love to hear any suggestions or feedback you might have. Hope you have a great day!