Couch To 5k–Week 4

he instructions on the Couch-To-5K page for week 4 are as follows…

Brisk five-minute warm-up walk, then:

Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)

They do not allow for any walking period after the last run which makes no sense to me so I added a 2 1/2 minute walk to the end.  This makes the total time 29 minutes (2.25 total miles).  This is a great deal more running than I did in week 3 (1.6 miles compared to 0.9) and the durations are longer along with the walking periods between them shortening.

Day 1 was a killer, especially the last 5 minute run.  When I finished that I felt my face becoming very flush.  When I arrived back home and took off my shirt I was quite surprised at the amount of sweat I had produced.  But, I got through it.  Days 2 and 3 were easier.

I woke up Friday morning with a sore left knee.  Every once in a while this happens and I do not know why.  I think I may just sleep wrong.  Whatever the cause I do not think it was due to running.  Something becomes inflamed and even sore to the touch on the outside bottom part of my knee (always the left one).  Due to this I postponed day 3 until Saturday.  This only gives me one day of rest before week 5 begins with its increased difficulty.

Nina (my Doberman co-trainee) was happy to see our driveway on day 1.  After drinking until her water bowl was dry she simply collapsed on the hardwood floor and did not move for a while.  Like me though, she did better on days 2 and 3.

Looking forward to next week, by Friday I will be running for 20 straight minutes.  Even now I cannot see myself doing that but we will have to wait and see.

Jon