Couch to 5K: week 5

Week five
There are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.

Jane: How's the running going this week? I had a few bad nights sleep in a row so didn't run again until this morning - Level 5 run #1. It was actually ok. Still enjoying it, though it's not easy.

Jean: I missed lots of days too because so busy, planning to do Level 5 run #1 this morning but it's 37 degrees here so we'll see...

The 37 degree heat adds a big degree of difficulty but I'm okay this time.

Jean: DONE! Hot. Sweaty (didn't post that word on Facebook TMI!). Tired. The next two days look completely impossible, especially the 20 min jog. It's like falling: never look down. Aaaargh!!!!!

Jane: Well done - and in such heat too!

There's something very earthy about jogging. My face gets unbecomingly red, sweat runs down my back, and I gulp for air. The sharp scent of exertion fills my nostrils (and hopefully not other people's). When I get home, I badly need a shower.

I'm usually a thinker and an observer, lost in my own head, losing touch with things around me. But now I can feel every muscle and tendon stretching and striving. I love the way jogging gets me out of my head and into my body.

It helps that there's a drink to be had during my run. I stop at a bubbler half-way through, to put water on my face and neck and gulp some down.

For the rest of this very hot day I discover another benefit of jogging: I don't feel the heat. Sweating no longer seems like an enemy, but a friend.

Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.

The app doesn't work all that well, and I find myself doing 10 minutes instead of 8 - and I don't even notice! I can't believe what my body is newly capable of.

As I reach the end of the 10 minutes, it's as if my breathing begins to slow down. My lungs feel like a pair of bellows, puffing in-and-out, in-and-out. My body moves more smoothly than it has in years.

I come home brimming with feel-good-endorphins. It's like that joyous, free-floating feeling after a swim. I'm hooked.

Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Jane: Can't quite believe it, Jean - I just ran 20 mins - 3k!!

Jean: Well done Jane! I'm not feeling well so had to pause just before the 20 min run...my max so far is 10 minutes...but well done you!

Jane: Yes that was me last week and it set me back quite a few days. I actually wasn't at all sure I could do it, but Jess was right - she said to trust the program. I do feel great, and surprisingly, it didn't feel too hard until just at the end. Very pleased that I'm back to four shorter runs next time before trying to pull that off every time I go!

Jean: How do you feel? (I feel like the torturer from The Princess Bride - "It's for posterity, so be honest"...) 

Jane: Yeah the 20 min run was good. It felt difficult, but not too difficult. As always the last 2 minutes are just sheer grit and effort. I think that is just how it is - getting comfortable with feeling like it's hard.

Then, after I do the 20 minute run,

Jean: Yes, that last couple of minutes was a challenge! Normally I find the first part of the run hard, so those double runs killed me. But this time I was bounding after the gate: nothing like a week of rest!

And I realise:

• the first few minutes of jogging are the hardest. Then my legs and lungs settle into it, I hit my rhythm, and it's (almost) a joy.
• my app said, way back in week 2, "Breathe deeply and find a good breathing tempo to avoid getting out of breath". Now it makes sense.
• a long run leaves you with a completely different feeling to a short one. It's worth persisting. I feel like I'm floating on air.

It's the end of week 5, and I can't believe how good I feel.


How did you find week 5 of Couch to 5K?