My first 5k is in 10 days... ? Trainers help?

Brenda_1965

Hi, and thanks for reading my post. I posted this yesterday: I would like to do some exercises at home to improve my lung capacity for running. I know that my legs could take me much faster on my 5k if only my lungs would handle it. I know to keep my shoulders back, and it REALLY HELPS!

I've been doing 3.8 miles in 40 minutes, and today I did 3.2 miles in 36 minutes. Those extra 2/10 of a mile kill me, or rather the end of my race, my legs want to run hard, but my chest won't let me. I am 47 and I've only been at this for 5 weeks now. I ran in high school and college, but I haven't run now for TEN YEARS!

I had lots of great responses, and I did one today. Brad suggested that I count four steps for my inhale and four steps for my exhale, but I ran into some problems and now I am really anxious about the race being in only 10 days. my lung capacity. Below are the thoughts and concerns I have. I know it is long, but if you could post on just one of the concerns, it will help me decide what to do until them. THANKS in ADVANCE!

... I ran today. I took a different route so that may have contributed to my pace, but I only ran 2.4 miles in 42 minutes today. I would have run further, but I had gotten off course and wasn't sure how far 3.2 or 4 miles would be. However when I looked at my watch, it said 42 minutes, so I figured I must be close to 3.2. I'm a bit disappointed in myself, but I learned some things and have a few questions.

... I can breathe out four seconds, but my body won't let me exhale for that length of time. I end up getting off balance, so eventually I just counted the exhales and breathed a couple of breaths during the inhale four count. Toward the end I was exhaling to a count of five for some reason. Does that mean I was taking it easier?
(This breathing thing isn't making perfect sense to me when I am running. I feel like I'm doing the wrong 'dance'!)

... Running slower hurts my legs and hips, so I wonder if I'm just better off accepting my 3.2 mile pace at 38 minutes, deep breathing when I need to get my heart rate back down. The 5K path has lots of small hills, so my heart rate goes up when climbing, and down when 'coasting down the hills.' Maybe this is a type of interval training you referred to with the ups and downs of the heart rate. Do I just need to be more patient with my body?

... I am wondering why I ran so slowly today. I ate more yesterday than normal (my diary is public... and it's pretty ugly), I'm a bit tired because I was waken in the night, I haven't taken any days off in weeks, I did take a different route that required decision making while I ran, I didn't drink as much water yesterday, and I hadn't taken my anti-anxiety medication before I ran.

... I have noticed some crackling in my knees when I and sitting into or rising out of a chair. My knees don't hurt at all, and they are not tired, but I'm wondering what this is! Like I said, I haven't run for over 15 years, and my knees were not being used much in daily life! I would use my arms to lift and lower myself into a chair or bed. BUT now I can actually lift and lower myself by my knees with no help from my arms and it doesn't hurt them. It just make this crackling noise, and I am hoping I am not doing any damage.

... I'm wondering if I have to take a day off. I would really like to swim today, because I REALLY want to run this 5K in 35 minutes on September 25th. I need to come up with a plan to get myself ready that includes running the actual route twice (psychological), and keeps me active every day until then, but I do think I will need to take the day before off? I don't want to, but it that will enhance my performance, I'm willing to do it.

Sorry for laying so much on you. I'm going to also post this on a new post in case you are overwhelmed by it.
I hope you accept my pal request.