[personal profile] ewt
This morning I repeated Week 4 Day 1, but with all treadmill speeds .5kph slower.

I found it frustrating walking so slowly, and don't feel I've really had any cardiovascular challenge to speak of. But the shin discomfort was only minimal, and only near the end of the faster intervals. No NSAIDs since Tuesday night, so I don't think I've masked pain with medication. Shins a bit uncomfortable now, but nothing like Tuesday.

I suppose the lesson here is that I should not dash about in a hurry the day before walking at the gym.

I did have some hip pain and sacro-iliac joint discomfort; the hip pain has continued. I suspect this is due to too much standing yesterday (running many errands), because it was like this before even getting to the gym, and hasn't been made worse by it. Ibuprofen shortly!

Next time I will try the same programme again but put the speeds back up to 5kph warm-up, 6.5kph fast, 5.5kph normal, and ending with 6kph for the remainder of the treadmill time. If shin pain gets worse than it was today I will switch to .5kph slower, rather than doing myself more mischief walking faster than my shins are happy about.

I'm actually really glad of the treadmill: it felt like I was walking *much* slower, not just .5kph slower, and I think had I been trying to do a similar "scale it back a bit" outside I would have been too impatient.
[personal profile] ewt
Shin pain is back.

I am upset about this. I wasn't even running.

It started before I even did the first "faster" interval, when I was still walking 5km/h. Maybe I should have just stopped then, or done 40min at 5kph and left it at that.

I kept going anyway, telling myself it wasn't *that* bad. This may have been a mistake, in terms of recovery and not aggravating an existing injury, but I think I would be feeling even worse now if I hadn't completed the set.

Possible causes:
-last night I was running late for a service I was leading, so I walked faster than normal to get to church on time. I rather legged it, in fact, and was pleased with myself for having walked a mile in under 20 minutes. It didn't hurt at the time. I've been walking a lot: church is just over a mile and I am there most days, sometimes twice, so I'm walking two to four miles most days; most of the time, this doesn't cause me problems. In general my joints have been pretty good lately and I haven't taken any painkillers for a few days, so I don't think I masked pain with medication or anything like that.
-er, not sure what else. I don't think it was caused by walking faster for 5 minute intervals instead of 3 minutes, or anything, because it started before then.
-I'm starting to wonder if the orthotics are actually causing part of the problem. They're "half-orthotics", which means they're only under the back half of my foot, and they're stiffer than the shoe in the front part of my foot. Could I be over-working my calves/shins because that part of my step is more flexible? But without the orthotics, I get hip and back pain, which slows me down a lot more and probably involves long-term damage.

-Accept that it isn't fair and allow myself to have a bit of a sulk. Grah to hypermobility. Hmph.
-On Thursday, try the same programme again, with all the speeds cut by .5kph. Decide after that what to do next.
-If I continue to have ongoing problems, maybe try those horrid elliptical machine things. I hate these, but I haven't really used them since before I got the orthotics, so maybe they won't make my hip hurt so much now. They don't involve so much lifting feet and putting them down again, so may be gentler.
-Think about how this programme could be adapted to cycling, which I have had more success with in the past.
-If that also doesn't work, look into spending serious money on shoes, gait analysis and so on, or possibly getting different orthotics (even more serious money, if the NHS says "You get shinsplints when you walk fast? Walk slowly then!").

Good things:
-I have a PLN
-I walked a mile in under 20 minutes last night, and regularly walk two to four miles in a day. That's not bad going. In 2007 I couldn't walk to the end of the road without serious back pain, so even if I'm having some minor problems now, I've definitely improved.
-Between the walking (and attempts at running in January), rowing (so far this does not seem to exacerbate shin pain), and various other things, I appear to have dropped a dress size since Christmas. Now, I'm not doing this to lose weight or get smaller, or even weighing myself or using measuring tape! However it is gratifying to see some results in the form of changes to my body, even if they are changes I am trying not to care about.
[personal profile] ewt
I found this morning hard work. I'm a bit sleep-deprived, a bit stressed, a bit achey. All of these are reasons I definitely needed to exercise, and all reasons that I wanted to get on with doing other things instead.

So, go me for turning up anyway. It's interesting how much differently I perceive the activity itself when the machine is the same and the programme is the same but I am not feeling great. It makes sense that everything is a bit less comfortable, feels a bit harder, but I had to talk myself into keeping going today in a way I haven't really had to before -- not because I was in significant pain or struggling to breathe fast enough or anything like that (I wasn't), but just because I didn't feel like it.

Here's hoping next week is more usual.
[personal profile] ewt
It has been wet enough here over the last several months that Wanstead Flats, where I like to walk, is consistently quite soggy. So I finally bit the bullet and did some walking on the treadmill at the gym.

I like it more than I thought I would. Noise-cancelling headphones are an asset as the background music at the gym is not pleasant; the headphones don't entirely get rid of it, but they make it quiet enough that I can listen to something else. But the ground isn't uneven and I don't have to try to avoid dog poo or fox poo and it doesn't rain and, well, as much as I love being outside, I tend to get distracted by the plants.

The treadmills at the gym have options for time, distance or calories to use as goals. I've been setting the time as 40min, then gradually increasing speed to 5km/h, then starting the "C25K" app on my phone. When it's time for a "running" interval I put the treadmill speed up to 6.5km/h, and the "brisk walking" speed is 5.5km/h. When the app on the phone tells me I am finished, I walk at 6km/h until my time is up (usually around 15 minutes).

So far this seems to be OK, though in fairness I've only done it twice. The extra time at the end is so that if I'm having a bad joint day, I can reduce the amount I'm doing but probably still complete the C25K aspect of the programme; it's mostly a psychological gimmick. My plan is to continue doing this until I have finished the programme or get injured (let's hope not), then repeat but with all speeds higher by .5km/h. I'm still aiming for two sessions a week rather than three, especially as I'm currently doing some rowing on two or three other days (as recommended to me by nearly every physiotherapist I've ever had), but I am only doing each session once (rather than repeating them as I was with running). This morning I walked 3.9k total with an average speed of 5.9km/h, according to the treadmill.

I haven't decided what I will do if I find I can't walk fast enough and end up breaking into a jog, but I don't think that's likely to happen on this iteration of walking Couch to 5k.
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