Monday, September 14, 2020
5K September 2020
Got to the 5K of the "couch to 5K" program. My average pace was 9 minutes and 36 seconds per kilometer. That felt pretty good. What was most interesting was that I was worried about running because my blood pressure in the morning was 153/100, which is fairly high. I can sometimes bring it down several points with some breathing exercises. That wasn't working yesterday.
I decided to run it anyway and just see what the blood pressure would be afterward. I ran. I may have hit the "runner's high" because I felt good afterward. I had some quick challenges come at me via text on the way home. I felt like they were managed and then remembered to check my blood pressure. It was 115/77 about 15 minutes after the run, and dealing with some last minute minor stresses. That was exciting. While still not low, this morning my blood pressure was 137/90. The last couple of weeks after the 3k and 4k I was about 141/97.
I'm thinking that 5 kilometers may be the distance that has a significant impact. I wasn't tracking my blood pressure before and after until now. I'll have to keep experimenting. I have done a few breathing exercises that lower blood pressure in the past. I tried 100 4-count jumping jacks and didn't have an immediate drop. I'll try 3 sets as well as the stretches. Maybe next Monday I'll get back on the calisthenics.
KEEP GRINDING!!!
Thursday, September 10, 2020
4K September 2020
Still following the routine and did my 4K on Monday evening. My average pace was 10:24 seconds for that, with my fastest pace during the whole run being 8:16. The pace is per kilometer.
This coming Sunday I go for the 5K. Then I'll need to find a new routine. In the book Science of Running by Chris Napier, it is suggested for a starting runner to do 1 minute of run and 9 minutes of walk for 3 sets as first workout. My first routine workout was 1 minute of run for 3 minutes of walking for 5 sets. My max pace on that workout was 5 minutes 21 seconds. I think I'm still beginner enough to keep to 30 minutes of time for a while.
I'm going to try and continue to increase Sundays by 1 kilometer so 20th will be 6km, 27th 7km, October 4 8km, and on the 12th I'll either run 5 or 10 kilometers depending on how I'm feeling.
I think to start the new round I'll do a 2 minute run and 3 minute walk for 6 sets and see the pace as a new baseline. Then I'll be adjusting from there by 15 or 30 seconds until I'm at 4 and a half minute runs with 30 second walks. It's interesting figuring this all out.
My blood pressure and weight seem to be going down from this overall. My intention right now is to continue to build up my running as long as I can and eventually get back to lifting weights.
KEEP GRINDING!!!
