Back Into Running Rhythm

I ran 3 times this week at the gym.  I do it on the treadmill since that has more give and less pounding on my feet, especially my reconstructed ankle.

The first time I tried this I hurt and ached for days.  Now the pain and swelling is not as severe and I can do this every two days or so.  Now its time to make a walk/run schedule like I had last year.

The Running Journal and Complete Book of Beginning Running.

The Running Journal and Complete Book of Beginning Running.

My plan is to use a warm-up walking period of 5 minutes since my ankle can be stiff until I get it moving along at a good speed.  Then I will use 20 minutes on the treadmill and block off when and for how long I will run in between bouts of cooling down.

Today I ran for 4 bouts of 45 seconds each with about 3-4 minutes between.  I didn’t track it exactly.  But now I want to track so I can see improvement and push myself as I progress.  If I hadn’t already been getting into shape through Beachbody and ChaLEAN Extreme, there is no way I could come right out and run 45 seconds the first time.  I am getting stronger and not stopping now.

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I Ran Again

I haven’t run in nearly 7 1/2 months and I actually did it yesterday.  And that was a big step for me.

My Adidas Walking Shoes and Comfy Neon Socks

Going to need a new pair of good running shoes.

I had been working on my own version of a walk/run C25K last summer before I broke my ankle in 3 places on August 15th.  It has been a very slow and arduous journey back to walking, and I still have times when the pain and swelling flares up and I limp.

But I started back to the gym about 2 weeks ago, and have been working out at home

ChaLEAN Extreme

ChaLEAN Extreme


using my Beachbody ChaLEAN Extreme program, and just felt ready last night to try a brief run.  And I do mean brief.  I think it lasted about 15 seconds and I did it twice.  I just wanted to celebrate once it was accomplished.  No balloons fell from the ceiling of the gym and I probably looked like a dork with the big grin on my face, but I didn’t care.  I had just run.

Running had been a goal I set for myself to complete before the end of March and I did it.  Fear of the pain, or perhaps falling down, had prevented me from trying sooner.  But now it seems that conquering that fear has lit a new spark in me, and I plan on creating a new C25K program to start April 1.

Studying to be a health coach through IIN has changed me from the inside out, and I’m liking the positive changes.  Hoping there are more to come soon!

The 30/30 Plan

I really want to run a 5K in the Spring, but am a total novice runner.  A truly beginning, I hate running, why is someone my size even trying this kind of running runner.  I have tried the Couch to 5K downloaded App before but felt there was not enough recovery time between walk/run stints.  The first day starts off with walk for 90 seconds and then run for 60 seconds. I can absolutely run for 60 seconds but my body is not quite ready to begin running again in 90 seconds.  I need more like 2-3 minutes right now before I am able to run again and breath properly.  My heart rate gets right up there, to a max of 170 the first day, and it needs some extra down time to get it down again.  I have been doing this just 4 days and now the max is only hitting 165.  May not seem like much, but better.

So I looked online, read some other blogs about running, and found a link to Hal Higdon.  On his site I found a beginner’s program called the 30/30 Plan, and here is a brief synopsis.

First 10 minutes – you must walk. No running allowed.

Minutes 10-25 you can run/walk in intervals as you feel fit.  They suggest run 30 seconds, walk 30 seconds, or some other combination that works for you.

Last 5 minutes is once again a walk only time.  The site says to follow this for 30 days and you will show definitely improvement.

My 30/30 Plan looks more like Walk 10 minutes, then do a mixture of Run/Walk for the next 15 minutes with 5 one minute running spurts.  Then I Walk the last 5 minutes.  I may still need the recovery time of 2-3 minutes, but in the four days I have been following this plan I have already increased the speed of my walking and the speed of my running has started at 4.0 and today I was running at 4.3 mph.  Definite improvement in my book!

I want to work this 30/30 Plan for one month and then begin the Couch to 5K program.  I have proactively downloaded the app already since I have been known to procrastinate.

And procrastination, along with some other time sucking and life wasting activities, also need to be worked on.  That is tomorrow’s topic of discussion.