Journey to 5K: Week 7

Journey to 5k_ Week 7Welcome 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:

Journey to 5k: Weeks 1 – 4

Journey to 5k: Week 5

Journey to 5k: Week 6

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:

running 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!

Conclusion

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!

7 thoughts on “Journey to 5K: Week 7

  1. cat h bradley says:

    Breathing in and out through your nose will help so much! It becomes really hard to do when you’re really pushing it harder or start doing longer distances but for moderate pace and distance, it really is so much more efficient. I do Bikram yoga and in and out through the nose is the only way you breathe in there besides two breathing exercises we do. While you do the postures, it’s only through the nose. When you breathe through the mouth, not only does it dehydrate you like you mentioned, but it also elicits your fight or flight response–so you’re more likely to panic or feel out of control. Learning that breath has been so key to my yoga and my running (and my life!). Good luck with it, sounds like you are on such a good track!

    Liked by 1 person

    • JourdanJanae says:

      Thank you! That really is helpful to know! I’m realizing that I need to put an emphasis on getting the correct breathing technique. I’ve already noticed differences, so I can only imagine how much more helpful it’ll be when I really get the hang of it.

      Liked by 1 person

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