Last week was run 90 seconds, walk 90 seconds, run 3 minutes, walk 3 minutes and then repeat. The first day I read it wrong. I read it as run 90 seconds, walk 90 seconds, run 90 seconds, walk 90 seconds, run 3 minutes, walk 3 minutes, run 3 minutes, walk 3 minutes and then repeat. I ran twice as far as I needed to! You can bet I only did that for the first run. I noticed my shins starting to hurt. I'm a heel striker. I land on my heel. I need to unlearn that habit. It makes me prone to shin splits. My hips were getting tight, but Jen gave me a good stretch and it works well. Kelli suggested a foam roller,which I added to my shopping list. Although hubby will be all for making one out of our old camping foamies.
Today is the beginning of week 4. The instructions are: Brisk five-minute warmup walk, then:
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
- Walk 1/4 mile (or 2-1/2 minutes)
- Jog 1/4 mile (or 3 minutes)
- Walk 1/8 mile (or 90 seconds)
- Jog 1/2 mile (or 5 minutes)
I use the times rather than the miles. But there was no where I was going to remember all the different times. So I wrote it on my hand.
My shins started to hurt about 1/2 way through. I think that made me over compensate because then my calf started to feel tight. I made sure to give my calf a good stretch, iced my shins and then phoned the massage therapist and the physiotherapist to make appointments for later this week. Good thing their offices are right next to each other.
My average run time was 8.54km/hr for 2.41 km in 21mins 30 seconds. My last run in week 3 was 10.12min/hr for 1.96km in 20mins. A small improvement, but I'll take it.