Welcome Back! If this is your first time here, welcome to Somewhere Struggling! I am currently training for my first 5K using a 12 week walk/run program. Feel free to check out my previous Journey to 5k posts:
Let’s jump right in. This week was a challenge for me, but overall I had some pretty good runs. Each day I ran 4 minutes, walked 2, 4 times trough. These times do include my 5 minute walking warm up, but as I’m beginning to run for longer times, I think in the future I’m going to start my timer after the warm up. I’d like to get a better idea of my pace and actual time for walk/running the two miles. Here are the stats:
This past week, I had two main focuses: 1)What I eat and when I eat it & 2) breathing through my nose. With regards to my eating habits, I’ve concluded that bread, bananas, and Honey Nut Cheerios are all safe pre-run options for me.
- On Monday, I had a Field Roast sandwich. For those of you who don’t know, I’m vegan (you can read more about that here). The Celebration Roast by Field Roast is a soy free, meat substitute that is absolutely amazing! It’s made with vegetables and seasonings, and it’s high in protein. I’m not a fan of soy products, so this roast makes me happy. I ate this about 30 minutes before my run. There were no major problems, but my stomach did still feel a little weird as if I was still hungry.
- On Wednesday, I had a peanut butter and jelly sandwich about 45 minutes before I headed out. This time, I did not run into any problems. It seems that 40 to 45 minutes is a good amount of time to allow my food to digest before running.
- On Friday, I had a bowl of Honey Nut Cheerios with my Chocolate Almond Cashew Protein Milk. I love this as a pre-run breakfast because it’s tasty and gives me that extra boost. I ate about 40 minutes before I was out the door and had a pretty amazing run.
As for my breathing, it wasn’t until Tuesday that I learned that I’m supposed to breathe through my nose. Prior to that, I had been doing majority of my breathing through my mouth. My throat would become dry quickly and I couldn’t breathe while I swallowed. Wednesday and Friday, I concentrated more closely on changing that habit and beginning to do the majority of my breathing through my nose. I did find quite a bit of success with that change, but I realized that I’m still breathing a bit shallow. I could feel my breathing more in my chest than in my stomach. This is something I’ve struggled with since the beginning, but now that I am starting to run for longer, I’m making it a priority to get this right. Over the weekend, I practiced diaphragmatic breathing while not running. I implemented what I practiced into my run today, but I’ll save that for next weeks post!
Running for 4 minutes was definitely a challenge for me, but I am proud of myself for pushing through and completing all 3 of my scheduled runs. For strength training, I failed completely this past week. I did not lift a single weight until yesterday (Sunday). I will be out of town later this week for a conference, but I hope to still get in all of my runs and some strength training before and after the trip. Week 8 is run for 6 minutes, walk 2, 3 times through, but that honestly sounds intimidating. I cannot wait to update you all next week! Thanks for reading!