Ever since I signed up for the Bucktown 5k back in March, I made a game plan: continue to work out and focus on building as much strength/cardio as possible (and hopefully drop a ton more weight). Then, at some point in time I would have to get out of the gym and start running outside. With the race coming up in just under 3 months, that time is quickly approaching.

Then I messed up….

Even after a long night of celebrating the Chicago Blackhawks winning the Stanley Cup, I sacrificed sleep to get to work early so I could leave early to get in a good workout. I was pumped, until I got to changing and realized I left my shorts at home that morning, Whomp, whomp. Can’t work out in my jeans.

So went home and decided that even though most 5k programs are only 8 weeks, it was close enough to start running outside, even take it a little bit easier at first to get accustomed to running outside.

This is something I’ve been putting off for a long time. Running in public, my weight-loss plateaued body jiggling around for everyone to see. It really taps into my insecurities that I forget about a majority of the time, until things like this happen.

But, anyone that would judge me when I’m obviously actively trying to better myself can go suck it, for real. So strapped on my shoes, made sure I stretched those calves and arches good, and got to test out a new toy.

I impulse bought this arm band, it was an Amazon deal of the day and I couldn’t pass it up.

 

Question to any of you seasoned runners, where do you wear this thing? Intuition says on the outside of the bicep so it doesn’t hit you when moving, but then how do you control anything?

As you can see, I tried to give it a go on the forearm, and that really was a horrible idea, it was slipping everywhere and just was uncomfortable. I’m impressed with it otherwise, feels comfy, able to use the phone through the water resistant screen. It’s snug and velcro, so I feel like the phone is secure.

As for the run itself, I downloaded this app called Easy 5K by Lolo, with a coach by the name of a guy named Jeff Galloway, who’s a running legend according to their website. Coach Galloway is a supporter of doing a run/walk mix. In the speech he gave at the beginning, his theory is people that take walk breaks more, especially earlier on, eventually have better running times because they’ve saved more energy for the end.

Since I suck at running, it suggested I start with 1 minute running / 1 minute walking. But this can be adjusted at any time, although the walking time caps at 1 minute (dang it!).

They started me off easy, a 12 minute run, so 6 cycles of run/walk not including warm up and cool down.

At the end of the program I completed 1.06 miles in 16:21, with a 15.5 minute mile pace. Not bad, considering my end goal in 3 months is to run the entire thing at a 14 minute mile pace or quicker. Although, I’m currently walking half of the time, so if I run the whole time my pace will naturally be much faster than that. I’ll re-evaluate in a month or so after seeing how my endurance holds up.

While physically I felt good, fatigued but minimal pain where there shouldn’t be, my breathing needs improvement. I tried to do the breathe in 4 steps, breathe out 4 steps technique, but that seemed a bit too fast. But then as I got tired, I didn’t have a sense of breathing rhythm at all. I would take 3-4 real quick breaths, then remember to take a slower breath. This isn’t an issue I’ve had at all when running on the treadmill at the gym, which is why it’s so frustrating. Maybe my pace is too high?

Since I’m only running at 1 minute intervals, I don’t feel like this affected performance, but I can definitely see this being an issue once I increase the duration of running. So this is a high priority to work on moving forward.

I felt good when it was done. One thing, running outside works the muscles very differently, I can tell I’m going to be sore in different places, which is a good thing. Much like switching off between shoes, varying the workouts should in theory help by working muscles differently and enabling me to stave off overuse injures.

So, as the program said, started light, completed as scheduled. Then in typical fashion, I was feeling good and ran for a couple more cycles off clock on the way back to my apt. Just checked, and I essentially did the Day 5 workout today, which is the 2nd workout of the 2nd week. Ended up with 1.6 miles in 25:31, so a 15:54 minute mile pace, although I did take a break to take the picture above. So much for easing myself in…..

But I feel good! Now that I’ve rested a bit I can feel my muscles tightening up, so just have to make sure to keep stretching and work that all out.

So, while running outside has it’s new difficulties both physically with working muscles differently, and mentally with the insecurities, it’s a welcome change. As you can see from the selfie that ruined my pace numbers, the view is much better than when on a treadmill!

Things to work on: If any of you have tips, it would be much appreciated

1. Finding My Pace: I was able to maintain for the full minute each time, maybe in a week or so try to up the running duration or increase the pace and see how I feel
2. Breathing: what’s your breathing pattern when running?
3. Arm Band Placement: I’m still confused, if it goes on the outside, then do you just prep all the songs ahead of time and just turn it on and forget about it once you go?

 

 

Edit: BONUS QUESTION

I’m still planning on going to the gym twice a week. So since I’ll be doing treadmill cardio along with weight work, what days should I do and how much rest should I get? My intuition says start with 2 gym days and 2 running days, then maybe add a 3rd once I get rolling. Something else to figure out.