16 Minutes Running: Couch to 5K Week 4 kicks my tail

I'm on the road this weekend to celebrate the 30th birthday of my buddy Jeb.  Jeb is on the C25K program as well, but he's a more experienced runner/athlete than I am.  Luckily, he's also on week 4 and we took the opportunity to run together in downtown Savannah, GA.

Savannah is a lovely place to run.  It's very scenic and traffic is light enough on a Saturday that most intersections don't interrupt your pace.  It's also much flatter than my neighborhood, which is nice with the increased run times of week 4:

  • 5 minute warm up walk
  • Run 3 minutes
  • Walk 90 seconds
  • Run 5 minutes
  • Walk 90 seconds
  • Run 3 minutes
  • Walk 90 seconds
  • Run 5 minutes
  • 5 minute cool-down walk.

That's a lot of running and not much walking.  I expected my pace would be down, and it was.  The first two runs went well enough, but I felt my self slow a lot on the last 3 minute stretch and I positively crawled the last 5 minute run.  True to my efforts so far though, I maintained a running form every single second I was supposed to and I never stopped early.

Total calories burned and distance covered both shot through the roof.  Even though my run pace feel, my walk pace improved and with so little walking my total average pace was much higher.

The aftermath of this run is tough.  I feel like gnomes are hammering my shins.  My shins hurt after every run, but this is a whole new level of hurt.  I'm glad I have two days off before day 2.

My website is a safe place for people whose beliefs about God are changing. Many are recovering from spiritual abuse or trauma. Please remain civil and kind in the comments section at all times.