Into the Spring of Things



One of the first Robins of Spring means it's time to get in shape... again (3/17/12).

This past week I was not completely successful in adhering 100% to Week 4 the Couch-Potato-to-10k Plan, but I did get out for three of the four days. The primary challenge continues to be allocating my time in such a way that when I can get out, I am motivated to do so. What I will not do is excuse my lack of discipline with "I don't have the time..." I have the time, I just need to take advantage of it! While I started the plan with Week 4, and despite not sticking to it fully, this week (my training week also begins on Sunday), I am moving on to Week 5.

The most significant shift is not in cumulative time (still 30 minutes), but in the amount of time "run" (or jogged) without rest: 10 minutes. I am trying to be patient with my running but this to is not easy as I can still remember running for 60-80 minutes for long weekend training runs. Given my need to drop some weight and raise my level of conditioning before adding more significant training expectations, at this point, patience is the best way to avoid overuse and unnecessary additional knee pain.

With the first week of Track and Field practice completed, I also found myself being much more active (running from station to station, or modeling drills for new participants), but it would be generous to suggest these coaching necessities constitute a consistent workout. It was very nice to be on the move again.

Let's Begin Again

The Hiram Sibley Building at the corner of Alexander St. and University Ave. in Rochester, NY (3/11/12).

It's been a few weeks months since last I went for a run (November 30 to be precise) due primarily to a busy schedule, cool weather and (more honestly) a lack of discipline. After seeing a series of unflattering photos, stepping on the scale this morning, and experiencing a general funk, I've come to the conclusion that it's once again time to set some goals and get back into the running groove.

But, I've got to start with baby steps...

I did a quick online search and returned to something that has worked for me in the past (in addition to putting down the chips and wings) and that is a "coach potato to 10k" program. There are many online, and all are pretty similar( walk-run-walk-run), and what I like about them is that it transitions one from a relatively sedentary state to activity in a way that is not too jarring. I did not, however choose to start at the very beginning of the program as I have not yet become quite that much of a coach potato!

I picked up the program with Week 4 which calls for: "4 Days of activity: Sunday, Tuesday, Thursday and Saturday as follows: 6 minute walk, 7 minute jog, 5 minute  walk, 6 minute jog, 6 minute walk." After strapping on the old school GPS ($10 watch from Target), I hit the bricks! While on my 30 minute walk-run, I passed the building above which once again reminded me of how much I enjoy running the streets of the city on weekends.