Stuck on W4D1 - it's all in my head

TimeForMe99

I just finished the third attempt at W4D1 - 3min and 5 min run segments, 2 each. I couldn't handle the last segment. My calves were tight but not really painful and I wasn't out of breath. I just seemed to run out of steam. It doesn't help that the last third of my run is up hill (no matter which way I go).

How do I break the pattern of giving up? I've given myself pep talks, stern talks, and promised bribes. Would a change of scenery help? I'm using Active.com's app - maybe a "coach" change?

Maybe I need someone to follow me, kicking my hiney every time I slow down.

likitisplit

I actually don't think it's in your head, I think that this is something you can work through with physical changes.

How far did you get during that last run? Did you do better or worse each time?

My best guess is that you're going too fast - are you feeling "recovered" after each walk or do you feel like you're barely making it during that last walk as well?

Are you listening to music? As a new runner, it can be very helpful to not think about your body during your run.

Do not, I repeat, do not berate yourself for this. I'm having a similar problem with speed work intervals right now. Your issue signals a need for a better strategy, not some magic "willpower" or anything else like that.

TimeForMe99

I've been going very slow but I do feel rather stiff after and before. I'll keep plugging along and my body should adjust.

I don't listen to music, because I feel I have to stay on the beat. Works great with the right pacing music but not so well with Pandora. Maybe I'll try an audio book.

Thanks for the support. You are always around when we need you.

NareenaTheGypsy

@ TimeForMe99: Here's a question for you. Are you warming up before the C25K? Are you stretching (dynamic, not static) and getting your muscles warm and stretched? Is your body flexible and pliant? I tried to just get on the treadmill and walk/jog my way through the first week of C25K. Then I realized that I had forgotten what I had been doing with ALL my cardio for the last 5 or 6 months but I wasn't doing with this... I wasn't warmed up. My legs, hips and back were tight and cold. While I'd warm up in the C25K stuff, it was too late. By the time I'd get to the 2nd run my back was aching and chest was sore from the quick breathing.

Take just 5 minutes (10 if you can) and really stretch. Do side to side stretches. Remember to do them with motion, not standing there, just leaning over. Do a little high knees and butt kicks to get your hamstrings and calves really warm and flexible. I've found that neck rotations help loosen me up a lot too. If I forget the neck rotations, my upper back/shoulder blades are tight and sore after the run (I guess I was holding my core frame too close in while running, I'm learning not to do that now).

likitisplit

I think Nareena's right. It sounds like dynamic stretching will help you loosen up and get warmer before your work out. Also, try walking slower between the runs and see if that helps.

famousmel

And water!!! I drink extra water on run days and I really think it helps! There's also an App out there called fit radio and all the 'channels' are set to different beats per minute so you can try to synronize your pace. Don't give up!! I still get teary eyed when I realize I'm doing this (W6D3). I cried on the treadmill after my first 5 min interval. And yes at the gym;)

TimeForMe99

Today was soooooo much better! I did more dynamic stretching than before and stopped during the walking portion to stretch my calves for a few seconds. I think I had an idiotic grin on my face for most of the last segment.

Thanks for all the help!

likitisplit

That sounds just about right for the last run. I'm glad you found your strategy!