Knocking Out Some Cardio

November 11, 2008 · 16 comments

I did something today that I am pretty proud of. It isn’t on the scale of the two mile run I did back in January, but considering where I have been lately in terms of exercising, it was pretty good.

I’m back on the couch to 5k training program, starting back at week 4. Last week I did one day of cardio and I almost made it through the first day of the week 4 program then, but in the last 5 minute run my heart rate just got too high and I had to walk it off.

Yesterday the same thing - I did day one of week 4 again and had to start walking during the last 5 minute run. But today I did cardio again (I am trying to run every day this week) and I slogged through the whole day as described in the plan. My heart rate peaked at 172, which is pretty high considering that my maximum heart rate is supposed to be 178, but I pushed through and made it.

I know there is absolutely no way I could run for two miles right now like I did back in January when I was also on week 4, so that kind of bums me out, but I am not worrying about that and focusing on the positives - I’ve run for two days straight and I completed the full day like I set out to do.

As an aside, one thing that is worrying me right now is my right knee. Ever since coaching soccer this summer it has been sore from kicking the soccer ball - I’m sure because pressure was exerted in places where it normally wouldn’t be - and I’m not doing it any favors by coaching again this winter. So I have been kind of hobbling around lately, which is a bummer. But, I don’t really notice it on the treadmill so hopefully I can continue with my cardio plans for the week.

I guess I’ll also mention that I’ve eaten pretty well so far this week - I’ve avoided the major binges, stayed away from the Halloween candy and I’ve had some whey protein shakes as meal substitutes for lunch. I just ate a big late night snack which I am regretting, however. Remember how you feel right now John so you don’t do that again!

All in all, I feel pretty good about the week so far. Hoping the results are there.

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Mr. Meltdown November 12, 2008 at 6:32 am

Hi John,
I know how hard it is to run with a sore knee. I had surgery on my knee in 2000 from a slip and fall accident and my knee still hurts to this day. It gets so stiff sometimes I have to wrap it and just stay off it for the day. But you are doing great and pushing forward and I am proud of you my friend. Keep up the good work!

Leo November 12, 2008 at 7:47 am

Hi John,

First of all, congrats on your running! I think it’s great that you’re really getting into it. Trust me, as someone who has gone from not being able to run 1/2 a mile to training for my third marathon this December, I swear it gets easier and more fun.

However, a quick word of advice: as you’re just starting out again, I suggest you not run every day. Your body isn’t used to it at this point and you’re risking injury or burnout. It’s probably why you were so sluggish on this run. My suggestion is to run every other day, so you have a chance to recover in between. If you want to exercise every day, do something else between running: bodyweight exercises, cycling, swimming, soccer, etc.

But keep at it! Don’t push yourself too hard, take baby steps, and most of all, enjoy yourself!

Thanks Leo. Yeah, that is what I normally set out to do (don’t usually make it!) but I’m just trying something new this week to shake things up.

Blake November 12, 2008 at 9:49 am

Sounds like you’re working hard. Great job and keep it up! I also remember when I could barely run 1/2 mile. I can’t run marathon yet but I can do sprint/olympic distance triathlons! Keep working hard!

Wow, that’s awesome!

Fat Matt November 12, 2008 at 1:45 pm


Don’t overdo it though. Cardio is best when you do not reach your maximum pulse. It’s more important do be regular than to exercise hard. After all, you are supposed to be doing that regularly for the rest of your life.

P.S. Thanks for your comments on my blog :)

Steve v4.7 November 12, 2008 at 6:33 pm

This looks like progress to me. Absolutely awesome.

Vilma November 12, 2008 at 8:11 pm

John… congrats on starting up again! You’ll be running 2 miles in not time! :) Keep up the GREAT work & attitude!

Vilma November 12, 2008 at 8:14 pm

BTW… I meant NO time… :) LOL November 12, 2008 at 9:11 pm

Keep it going John, it’s all about momentum. Build on those 2 days and don’t worry about the late night snack.

I just found out last week that I have Osgood-Schlatter Disease which causes knee pain. Exercising with a sore knee is no fun. If yours hurts after running put an ice pack on it right away. It will keep the swelling and the pain down.

Sabs November 13, 2008 at 6:40 am

You are done really well!

Sabs November 13, 2008 at 6:40 am

Sorry, doing I mean.

MizFit November 13, 2008 at 6:49 am

heres hoping you are still feeling good….the week is almost over (THANK GOODNESS)

Cynthia November 13, 2008 at 10:49 pm

Good going and take care of that knee!

Scale Junkie November 14, 2008 at 6:51 am

Sounds like you’re doing great. Take care of that knee!

Biz November 14, 2008 at 4:55 pm

I talked my friend into doing a 5K with me, both doing the couch to 5K method. Our goals were to finish and not be last. Um, we we third and second to last AND we finished!

Georgie Girl November 15, 2008 at 3:37 am

Hey! Well, congrats on getting motivated to start up the couch to 5K again!

Andrew is getting fit December 4, 2008 at 8:50 pm

Good man! Keep up the C25K!

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