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My first day of week 4 was amazing! I couldn't believe it when I successfully completed all the running intervals (especially since week 3 had been a struggle!). I was so proud of myself! Since then, I've attempted the week 4 run four times, but for whatever reason, I just can't seem to push through those 5 minute intervals. It's killing me! Any advice?
If you aren't already doing so, ADD MUSIC! This really helps me to focus on something other than the run. Last night was W5D1....the first 5 mins was a killer, but the other two weren't too bad. Not looking forward to tomorrows though......two 8 minute runs! YIKES.
Begin weight: 181 (01/01/2012)
Current weight: 163.2
Goal weight: 155
C25K start: 03/25/2012
Cystic Fibrosis Walk Scheduled 09/22/2012 ~ Three Rivers, Texas
I know this is going to sound weird but find something to think deep about. I usually go for long runs sometimes forgetting where I am just by having deep thoughts. Music isn't bad as well but it causes you to run to that rhythm of the song and can throw your momentum off. Don't think about the timer, timers always kill people because you'll just want it to end. Whatever you do don't give up. I used to hate running and know I run 5 miles every other day. I see it as therapy. I know I sound crazy but after doing it for awhile it becomes enjoyable.
Try to slow down. By slowing down, I don't mean to take less steps per minute, I mean take smaller steps. I feel it is best to control my forward speed when jogging by changing my step length, not by changing the rate at which I'm taking steps.
Yesterday was my first experience jogging on a trail with hills. On one particularly steep slope, I was moving so slow that I was almost jogging in place. When I went back through the trail walking, I found it hard to walk up that slope, but I jogged up it by taking very short steps.
I've heard the recomended step rate when jogging is 180 steps per minute. I know I don't take that many per minute, but my rate is clearly much higher when jogging than walking. I try to keep my step rate, or cadence, constant regardless of the step length, or stride. If I want to move slower, I take shorter steps. To move faster, I take longer steps.
I assume your challenge is the mental aspect of the longer runs.
I had this too - physically I was fine but mentally they were a real challenge. The solution turned out to be speed intervals. The time just FLIES by! I pick a tree in the distance - pick up the pace a bit and run to that tree - slow back down to my comfy pace until I recover and then pick another tree. The mental cycle of picking a spot, "sprinting", monitoring my recovery and then starting the whole thing over makes the time flash by. I promise!
I would just pick up the pace a little bit - nothing extreme - just a faster than I would be able to maintain for any length of time. And the distance of these sprints was probably less than 30 seconds.
This is all easily done on a treadmill as well.
(If the challenge of the 5 minute runs is more physical than mental - then start out real slow - much slower than you think you need to go. You'll have more left for the finish.)
Thank you all so much!! I incorporated all of your advice into my run this morning and I did it!!! I successfully completed all the running intervals! Thank you everyone!