Amy’s Run- Week 9, Day 3, C25K Graduation Run!

This morning I ran my final run for the Couch to 5k program! I don’t think I have ever stuck with any sort of fitness program for a month. Doing 9 weeks is a huge deal for me! One more thing to cross off The List!

Before taking off, I did a little bit of warming up in the house. I walked around for about 5 minutes. I walked forward and backward to warm up different muscles. Before leaving, I did some stretching. I’m focusing a lot of gentle stretching and light strengthening exercises on my calves. I’ve had some heel pain and I don’t want to hurt my Achilles. Having strong calf muscles will help protect that tendon.

I fully intended to start running as soon as I left the house, but as soon as I got out the door, I decided to get a few more minutes of walking in before starting to run. I picked an intersection to begin running and decided to go for at least 30 minutes (since that was the time the C25K program had outlined for today), but I would go farther as long as I felt comfortable. I was going to run nice and easy today and continue to work on keeping my heart rate down.

I slowed down quite a bit. My HRM still indicated that my HR was a little too high, but I didn’t feel winded at all. At the end of my 30 minutes, I kept going. By slowing down, I was able to run for 40 minutes. I only stopped then because I didn’t want to have the last leg of my run be uphill.

As far as I can tell, I ran for 3.18 miles. That’s a pace of 12:35/mile. Much slower than I started out the week, but I felt really good and ready to go again when I was done. I brought my % of maximum heart rate down another percent today. I was at 77 last run and 76 for this one.

I ran 5k today! No stopping at all! It was slow, but I RAN the whole distance.

2 thoughts on “Amy’s Run- Week 9, Day 3, C25K Graduation Run!”

Leave a Reply

Your email address will not be published. Required fields are marked *