Saturday, January 9, 2010
C25K: Week One Recap
W1D1 ---> After my five minute warm up, I ran my first 60 second interval at 6.0 on the treadmill. I did fine, but I quickly realized I was going to burn out quickly at that pace. I walked my cool downs at 3.5 and then continued the rest of my runs between 4.5 and 4.7. It felt good to finish, however it left me feeling like I needed to do more.
W1D2 ---> I did my training on the treadmill again ... with these cold temperatures, I was too scared to go outside. I have read that training on the treadmill is definitely not the same as running outside, so I am going to get outside as soon as I can. My runs were between 4.7 and 4.8 and for my cool down walks, I went down between 3.0 and 3.2.
W1D3 ---> On the treadmill again, although I contemplated going outside. Didn't get far. I'm such a mouth breather, that I was really nervous I'd hurt my throat. I increased my runs to 4.9, which right now is a great pace for me. I think 4.7 is too slow and I find myself running goofy because I'm trying to maintain that slower pace, which is awkward for me. I left my cool down walks between 3.0 and 3.2.
Week One Mileage Log: 5.4 miles
My biggest question right now is how to achieve proper breathing. I have read so many people talking about their breathing leveling out after about 10 minutes into their run. What do they mean by that ... and what is proper breathing form?
Posted by Bethany at 6:00 PM
Labels: operation c25K
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Bethany, you are doing great! I too am a mouth breather, as I think most people are when they are getting into shape. From past experience, I remember that as I got more conditioned, I was able to breath with my mouth closed more easily. Breathing through your nose is important for runners because it filters out impurities in the air, warms the air before it hits your lungs, and delivers oxygen more efficiently. Something we can look forward to, but for now I am just happy to be breathing at all during my workouts! Keep up the good work!ReplyDelete
Very interesting, I had my mouth wide open the whole time gasping for air, guess I will have to work on that nose breathing. I also noticed my chest got tight, not the middle but right about my "boobs" same thing happend when I ran in Duluth this fall. I thought it was due to the cold or being out of shape? Any thoughts???ReplyDelete
Me again. Angie, I think it's called tissue hypoxia, or lack of oxygen to those vital tissues from increased demand. I too experienced this. It was not pretty. Between the sucking wind, thinking I was having a heart attack, and face beet red, I must be a sight. I'm surprised no one has stopped and offered help! I'm certainly no doctor, but I think this is normal when beginning such demanding exercise. Our hearts actually grow collateral circulation (new blood vessels) to meet the new demand for oxygen that pumping harder requires. Isn't that cool? These are geeky tidbits that get me through my workouts. Hope it helps you. :)ReplyDelete
You want to keep your thumbs up and hands below the heart. Helps alot...learned that back in my cross-country days! Many years and pounds ago! LOL!ReplyDelete
I was told by another friend who is participating (who was told by her marathon running brother-in-law) this ...ReplyDelete
If I might chime in on the breathing I can give you some advice for what helped me at the beginning. My brother in law ran the Chicago Marathon last October, ultimately that is what inspired me to start my jogging journey. I was having a VERY hard time breathing at first. He gave me a great piece of advice that I'll share. He said to think of your breathing for jogging as reverse that of a swimmer. Imagine for a moment. When your swimming you take one DEEP breath and then several blows to use the air up in your lungs. For running you take two or three short breaths in to fill your lungs and then one big blow out. Its much easier to see it done, but seriously it worked.
Read this too ...ReplyDelete
WTG on finishing the first week! Looking forward to hear how week 2 goes. And don't be afraid of running outside. You will be cold for the first 5-10 minutes, but then you will warm up and you won't notice the cold. I ran outside until it snowed (I'm afraid to run on the snow for fear of slipping) and honestly I find it nicer to run in the colder temps than warmer temps.ReplyDelete
As for the breathing, I read somewhere it's better to breathe through your mouth because you get more much needed oxygen than through your nose. And I also read somewhere about regulating your breathing by the steps you take. Something like every 4 steps breathe in and then breathe out on the next 4th step. Something like that. It's hard to do, but once you get the idea it gets better and you don't really count steps, you just become more aware of your breathing. I'll have to dig around to find out where I found this info.
Ok, here's a few things I found:ReplyDelete
and here's a good video from livestrong.com: http://www.livestrong.com/video/2712-breathe-running/
Bethany - you are doing great! Your breathing will regulate and even out as you get used to running and the longer distance you run. I find that if I think about breathing correctly then my breathing becomes a bit more labored. Try not to think about it if possible:)ReplyDelete
YAY YOU! I am running outside for the first time tomorrow. Wish me luck! :)ReplyDelete
Thanks for all the links and feedback! I was definately turning red and I meant the pain was "above" my boobs-not "about"-lol. I also bet I was pumping my arms too far up. Will see how it goes tomorrow after I read up on the links!!ReplyDelete
breathing through the nose is important and so is keeping a good pace. back in the day when I ran cross country (waaaay back) i kept pace in my head to the GoGo's We Got the Beat, good pace for distance and you can always remember it no matter what music you are listening to in order to bring yourself to that pace. Also, the first Twilight soundtrack helps set a good pace.ReplyDelete