Couch to 5K

COUCH TO 5K 

This portion of the blog is dedicated to my journey into running, but more significantly running with diabetes.  As most people know, exercise and diabetes can be challenging and I want to document the next 8 weeks [3 runs per week] as I attempt the Couch to 5k program. I am using a free app on my iPhone called C25K. 


[Week 1] Day 1

Brisk 5 minute walk, alternative 60 seconds of running and 90 seconds of walking for a total of 20 minutes, 5 minute cool-down.

Starting blood sugar: 6.1 mmol/L 

Ending blood sugar: 3.0 mmol/L

Overall feeling:  I felt good overall, near the end my legs were starting to get tired, but overall I completed day 1 without any issues. I decided to suspend my insulin pump for the duration of the run, which was a good idea because I ended up going low by the time I got home.  




[Week 1] Day 2

Brisk 5 minute walk, alternative 60 seconds of running and 90 seconds of walking for a total of 20 minutes, 5 minute cool-down.

Starting blood sugar: 5.8 mmol/L 

Ending blood sugar: 8.1 mmol/L

Overall feeling:  I made a mistake of eating my dinner (salad) really fast just before heading out for the run because I was trying to get out before dark, so I ended up getting a cramp half way through, but pushed through it anyways. I did not wear my pump on this run because I was leaving with a 5.8 mmol/L blood sugar, and also didn't bolus for my dinner.  I brought rockets with me in case of a low, but felt confident that I would be O.K.   I felt good during the whole run (minus the cramp) and I feel like I am ready for the next challenge, although I have more of this on/off running/walking to do. I am trusting the process! 





[Week 1] Day 3

Brisk 5 minute walk, alternative 60 seconds of running and 90 seconds of walking for a total of 20 minutes, 5 minute cool-down.

Starting blood sugar: 9.5 mmol/L 

Ending blood sugar: 5.4 mmol/L

Overall feeling:  This was my first morning run and I must admit, I prefer an evening run.  Regardless, I headed out to wrap up week 1.  For some reason this was the hardest day out of the week. I can only assume it is because I had a bigger dinner last night/I am half asleep.  I decided to keep my insulin pump on because my b/g was higher than it had been in the past runs, I put on a temp basal of 75% and carried candy with me just in case.  It must have been perfect because I came back with a great blood sugar.  I also had my new running shoes on today and had no issues with them, whatsoever.   I also think I have gotten faster. I have been doing the same route and today I began the cool down well before I was home, and usually I am nearing home by the time the cool down begins. 




[Week 2] Day 1

Brisk 5 minute walk, alternative 90 seconds of running and 2 minutes of walking for a total of 20 minutes, then 5 minute cool-down.

Starting blood sugar: 13.0 mmol/L 

Ending blood sugar: 4.8 mmol/L

Overall feeling: I wasn't planning on running today, but I was feeling full of energy so I decided why not attempt it?  I had already walked 5 km this morning, so I wasn't sure if this would work out or not. But, I survived! It was incredibly muggy out, and near the end I felt like my skin was on fire, but I successfully finished day 1/week2. I did not wear my insulin pump even though I was on the higher side because I had just bolused for dinner and I also had a bad low earlier in the day.  Good thing I didn't wear it because I was bordering low by the time I got home.  Overall, felt good about this run!  




[Week 2] Day 2

Brisk 5 minute walk, alternative 90 seconds of running and 2 minutes of walking for a total of 20 minutes, then 5 minute cool-down.

Starting blood sugar: 7.6 mmol/L 

Ending blood sugar: 8.4 mmol/L

Overall feeling: I once again took my insulin pump off for this run as I felt my blood sugar was decent and I hadn't had dinner yet, worked out okay.  It was less muggy but still pretty warm out. M came out with me on his bike.   I felt pretty good during the run, and this time I tracked how far I went in 25 minutes (minus the cool down) and it was about 3 km, so I am faithful that once I am running the full 30 minutes I will accomplish the 5 km distance.   I am really starting to enjoy running and I look forward to the challenge.  


 



[Week 2] Day 3

Brisk 5 minute walk, alternative 90 seconds of running and 2 minutes of walking for a total of 20 minutes, then 5 minute cool-down.

Starting blood sugar: 9.2 mmol/L 

Ending blood sugar: 10.8 mmol/L

Overall feeling: Today was the day to wrap up week 2 AND 1/4 of the program.  I was feeling full of energy as I left the house, but my legs were crying almost immediately as I started running. I assume this is for a couple reasons, M and I went for a 4 km walk the day before, and then I ran the previous days and also I did not eat enough calories before heading out.  But, I pushed through it and made it back home. I felt sick to my stomach as soon as I got home.   I did improve my distance by 300 m, it is not much, but it is something.   I decided to not wear my pump because I knew I hadn't ate enough, and felt confident in not bringing it along. I brought glucose along, just in case.  


Week 3 [Day 1]

Brisk five minute warmup walk, then do two repetitions of the following: Jog for 90 seconds, walk for 90 seconds, jog for 3 minutes, walk for 3 minutes, then 5 minute cool-down.


Starting blood sugar: 7.9 mmol/L 

Ending blood sugar: 8.7 mmol/L

Overall feeling: I was nervous about this run because it involved running for 3 minutes straight and I do prefer to run in the A.M but I have a busy evening ahead.  I decided not to where my insulin pump because my blood sugar was decent and I only had a coffee before leaving [I do not like running on a full stomach, I know...not good]   The run overall wasn't brutal, but when I started running for the second time, I forgot it was 3 minutes rather than 90 seconds and was running way too fast to maintain my energy levels. So, the last interval was a lot slower [or at least felt that way].   Legs felt good throughout though as compared to the last run where they felt like they were going to fall off. 



Week 3 [Day 2]

Brisk five minute warmup walk, then do two repetitions of the following: Jog for 90 seconds, walk for 90 seconds, jog for 3 minutes, walk for 3 minutes, then 5 minute cool-down.


Starting blood sugar: 9.5 mmol/L 

Ending blood sugar: 10.5 mmol/L

Overall feeling: I woke up ready to make this run happen!  My blood sugar was decent before leaving, and I took my pump off since I had only had a coffee pre run.   I overall felt really good about my time for this run. It was really muggy out so I tried to practice better breathing, especially during the walking portions (I took deep breaths, filling my lungs completely and exhaling.) I even had extra energy to run a bit more after the c25k program was finished!  My fastest pace was a bit slower, but I think that is combinations of letting the timer go 5 minutes longer than I normally have it on (I usually end it during the cool-down)  Feeling strong, more confident and happy!  

Also, I got my mom on the program now! So wishing her good luck with it! Go Mama Brown, Go!



Week 3 [Day 3]

Brisk five minute warmup walk, then do two repetitions of the following: Jog for 90 seconds, walk for 90 seconds, jog for 3 minutes, walk for 3 minutes, then 5 minute cool-down.

Starting blood sugar: 8.0 mmol/L 

Ending blood sugar: 5.8 mmol/L

Overall feeling: I wasn't sure if this run was going to be completed today, to be honest.  I was up twice with low blood sugar, meaning I had hardly any sleep and ate in the night - so I felt a bit off this morning.  Also, when I stepped out of my nicely air conditioned house, I realized it was so hot, like, grossly hot outside. But, I figured I might as well try and if it doesn't go as planned - then so be it. BUT, I finished the run without any issues! I decided to go a different route, I knew that from my house to the nearest Starbucks was about 2km, so my goal was to run there and back, if half way through the program I didn't make it to Starbucks, I would turn back and head home. Didn't quite make it to Starbucks before the half way point, but that can be another day's goal.  My run was quite a bit slower paced than previous runs - but that's okay. I took my pump off for obvious reasons (previous lows and a decent pre-run b/g) and I kept some glucose in my pockets just in case.   So happy to have wrapped up week 3!



[Week 4] Day 1

Brisk 5 minute walk, then jog for 3 minutes, walk for 90 seconds, jog for 5 minutes, walk for 2.5 minutes, jog for 3 minutes, walk for 90 seconds, then 5 minute cool-down. 

Starting blood sugar: 8.0 mmol/L 

Ending blood sugar: 5.3 mmol/L

Overall Feeling: I was so excited to start week 4!  This morning the weather was still warm, but there was a nice breeze.   I made it further this time than previous, but it also is a different session, so I will have a better idea to compare to the next two week 4 runs!  I put on a sensor before I left, but because it has to warm up, I had to leave my pump on for the run and I actually forgot to suspend it, but came home with a perfect blood sugar regardless!  Overall, I felt good about my success in this run, and I even ran more than it says because I missed the voice memo about walking - so ultimately I ran from 5.5 minutes before the cool-down.




[Week 4] Day 2

Brisk 5 minute walk, then jog for 3 minutes, walk for 90 seconds, jog for 5 minutes, walk for 2.5 minutes, jog for 3 minutes, walk for 90 seconds, then 5 minute cool-down. 

Starting blood sugar: 9.7 mmol/L 

Ending blood sugar: 8.6 mmol/L

Overall Feeling: I totally messed up this one to begin with so my stats on my Endomondo app are a bit off, so I can't compare. I started doing week 7 rather than week 4, so I was running for nearly 10 minutes after the warm-up rather than running/walking.  I noticed and switched it over to week 4.  [At least, I know I can run for at least 10 minutes straight]    I didn't wear my pump on this run, but I kept glucose in my pants pocket.   I felt pretty good during this run, and it was probably the coolest temperature I have run in since starting - which was a nice change.  My calves have been hurting a bit during my run, so I am trying to make an effort to stretch more and hydrate more.

Also, I got my hair cut yesterday and my hairdresser and longtime friend said she was inspired and has started her journey with C25K!  Good Luck Sydney!





[Week 4] Day 3

Brisk 5 minute walk, then jog for 3 minutes, walk for 90 seconds, jog for 5 minutes, walk for 2.5 minutes, jog for 3 minutes, walk for 90 seconds, then 5 minute cool-down. 

Starting blood sugar: 6.2 mmol/L 

Ending blood sugar: 3.0 mmol/L

Overall Feeling: I was going to take today off and rest, BUT, I woke up and really wanted to attempt it. I had a lot of energy and honesty, I didn't eat the best this weekend (I celebrated A LOT of birthdays) so I wanted to reset my body and get back on track.    The first half of this run, I was quick, I ALMOST made it to the Starbucks before the half way point.  I almost was going to just run the walking part to get there, but then remembered that I had to get the other half done.   The second half of this session was a bit difficult and now that I think about it, I think I ran over my walking time again... opps.   I wore my insulin pump, but it was suspended - I just kept it on for the sake of not having to re-connect when I got home. I find sometimes I get annoyed running with it, and other times I do not notice I have it on (really depends on the outfit, to be honest.)     Looking forward to starting week 5, later on this week! 




[Week 5] Day 1

Brisk 5 minute walk, jog for 5 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes then jog for 5 minutes. 

Starting blood sugar: 6.3 mmol/L 

Ending blood sugar: 7.1 mmol/L

Overall feeling: The weather was perfect for running this morning. It was a lot cooler than 
previous runs and little to no wind.    The only challenging part of this run was the last minute or so of the final run part.  My calves have been hurting during my runs and I don't know if it is because I am not stretching enough or I am not running properly. So I am hoping some other runners have some insight for me!   I did not wear my pump on this run because my blood sugar was good when I left.  





[Week 5] Day 2

Brisk 5 minute walk, jog 3/4 mile (or 8 minutes), walk 1/2 mile (5 minutes) and then jog 3/5 mile (8 minutes) and then 5 minute cool-down

Starting blood sugar: 7.2 mmol/L 

Ending blood sugar: 9.0 mmol/L

Overall feeling: I had some kind of stomach bug for the last 24-ish hours so I was not planning on going for a run, but I was starting to feel a bit better and wondered if I got outside - if that would be the cure all.  And, it worked!  I ran this run without any issues, not even leg pain - which is awesome.   I picked a different location (much more scenic) and I feel like that gave me a bit more energy alone! I ran this without any exhaustion and walked almost another 4 km after I finished the C25K! I am feeling confident that by Week 8, I will be running 5k straight with no issues!

  

[Week 5] Day 3

Brisk 5 minute walk, jog two miles (or 20 minutes) with no walking and then 5 minute cool-down

Starting blood sugar: 9.7 mmol/L 

Ending blood sugar: 9.4 mmol/L

Overall feeling: I did a yoga class pre run, and it really helped with stretching out my body before the run. I also learned a lot of good stretching to do for runners, which is awesome and very helpful!  This run was unlike any of the other runs because there was NO WALKING (besides the warm-up/cool-down) I was nervous, but felt confident that I would give it my best. It was SO hot outside...not sure where the fall weather has gone.   I ate a snack before going for my run (between yoga + run) and did not wear my pump for the run.   I successfully ran 20 minutes straight and was just shy of 2 miles (I ran 3km)  I felt great the whole run and tried to really focus on my breathing and posture during the run.   I believe week 6 goes back to intervals, but this was a great sneak peak at what my body can now do!

P.s Checked in with Mom, and she has successfully started week 4! I also checked in with my hairdresser/friend Sydney and she is starting week 4!

I also want to give a shoutout to another T1D who has signed up for C25K, my friend, Aminath from Maldives!  Good Luck!

 

[Week 6] Day 1

Brisk 5 minute walk, jog for 5 minutes, walk for 3 minutes, jog for 8 minutes, walk for 3 minutes, jog for 5 minutes, then 5 minute cool-down

Starting blood sugar: 7.2 mmol/L 

Ending blood sugar: 6.1 mmol/L

Overall feeling: This run was harder than my last one, which surprised me.   I finished it though, even though during some of the running intervals I wanted to stop.  I felt like a slug the whole time, but I actually got a bit further than my last run, so I must have been keeping a decent pace.  I kept my insulin pump off because I had woken up with a low (3.3 mmol/L) so I didn't want to risk it by wearing my pump.     I remembered to bring my spy-belt type thing, and put my car keys and glucose in it, I have been shoving everything in my sports bra and it has been super uncomfortable.    My legs are sore, so I plan to spend some time with my roller and doing some stretches so that my next run is hopefully less brutal.




[Week 6] Day 2

Brisk 5 minute walk, jog for 1 mile (10 minutes) walk for 1/4 mile (3 minutes) jog for 1 mile (10 minutes) then 5 minute cool-down

Starting blood sugar: 8.2  mmol/L 

Ending blood sugar: 11.0 mmol/L

Overall feeling: This run wasn't as bad as my last one. I felt pretty good all the way through. A little sore in my calves near the end, but nothing limiting.  I took my insulin pump off for this run and I ate 12 grams of carbs (no insulin) before my run. Hoping to prevent future lows today, but we will see.

Mom and I have signed up for a 10k Disneyland Race in California for May 2017, so now I have a goal run to look forward to!


[Week 6] Day 3

Brisk 5 minute walk, then jog 2 1/4 mile (22 minutes) with no walking, then 5 minute cool-down

Starting blood sugar: 9.3 mmol/L 

Ending blood sugar: 7.7 mmol/L

Overall feeling: I assumed this run was going to be intervals, then I opened the app and was like What! 22 minutes of straight running!  But, I tried it and I successfully finished it!  Overall, I felt good about the run and I was surprised at my endurance/energy level.  Minor leg pain, but nothing awful. I took my pump off for this run, like always.  Finished with a nice well rounded blood sugar!  It's hard to believe that I have already finished week 6 (and it has only been 1 full month of running - I am ahead of the game!) From here on out, there are no more intervals, so I will be full-out running. Now, it's about getting that distance/time!

 

[Week 7] Day 1

Brisk 5 minute walk, then jog 2.5 miles (25 Minutes) with no walking, then 5 minute cool-down

Starting blood sugar: 21.1 mmol/L 

Ending blood sugar: 10.3 mmol/L

Overall feeling: First of all, my blood sugar was really high before starting this run and I have a stuffed nose, so I didn't have high expectations for myself, but was dying to run!   I was surprised I didn't do too bad.  I had no pain in my legs, only cramping in my side, which was annoying.  When I came home M said I looked sick, but I am going to assume that's a mix of lack of sleep from my nose and my blood sugar drastically dropping.  I am not timing the warm-up/cool-down of my runs anymore, only the running part so I can get an idea of how far I am going.  My goal is to get 5km in 30 minutes by the end of this program, which is coming soon. I wore my pump on this run because my blood sugar was so high, I also corrected before leaving the house (7 units)




[Week 7] Day 2

Brisk 5 minute walk, then jog 2.5 miles (25 Minutes) with no walking, then 5 minute cool-down

Starting blood sugar: 19.1 mmol/L 

Ending blood sugar: 10.1 mmol/L

Overall feeling: I once again woke up high (not to self, stop putting sites on your butt, because it isn't working for you!)  I was going to not run today because the weather isn't great, but knew that if I just got out there, I would feel better.   As soon as I started running my site was irritating me. It was getting caught on my leggings and it really hurt. I disconnected my pump, but it wasn't the pump, it was the site, so I had to rip that out too.  My mouth was dry and I wanted to literally drink the puddles.  But, I kept running and I really wanted to beat my last pace, so bad.  I pushed hard and made it!  I beat it by 36 seconds!   I can't wait to run with a normal blood sugar again... Diabetes, you're testing me.



[Week 7] Day 3

Brisk 5 minute walk, then jog 2.5 miles (25 Minutes) with no walking, then 5 minute cool-down

Starting blood sugar: 10.0 mmol/L 

Ending blood sugar: 8.0 mmol/L

Overall feeling: I had to motivate myself to get out today for a run, and I am so happy I did. I had a very emotional experience which I will blog about on the main page.   This run was awesome, I felt full of energy once I started and I almost got to 5k before the 25 minutes were up. I feel good about reaching the 5k goal on my next run!  I took my pump off, and managed to keep a fairly steady blood sugar!

 


[Week 8] Day 1

Brisk 5 minute walk, then jog 2.75 miles (28 Minutes) with no walking, then 5 minute cool-down

Starting blood sugar: 13.6 mmol/L 

Ending blood sugar: 10.0 mmol/L

Overall Feeling: Today was a lot slower than my last run, but it was my first time running for 28 minutes straight, so I am proud of that. I wore my insulin pump on this run.  My legs were hurting a bit, but I tried hard to keep a good pace throughout.  The program is almost complete, which is hard to believe!

 

[Week 8] Day 2

Brisk 5 minute walk, then jog 2.75 miles (28 Minutes) with no walking, then 5 minute cool-down

Starting blood sugar: 6.8 mmol/L 

Ending blood sugar: 6.5 mmol/L

Overall Feeling: I ran my furtherest distance today with the best pace! I was so excited.  During this run I felt O.K but did have some minor leg pain. After I heard the voice on my phone say that I had reached the 4km line, I tried to hustle so that I could get 5km by the 28 minute mark.   I heard the C25k app say that I had 1 minute left and didn't know how far I had gone until it pretty much reached 5km when the program finished.   I thought I was going to puke during the last 1km because I was trying to go fast and steady.  I literally was saying out loud, "You're fine, You're fine, You're fine."   I took my pump off for this run and had really great blood sugars!

 

[Week 8] Day 3

Brisk 5 minute walk, then jog 3 miles (30Minutes) with no walking, then 5 minute cool-down

Starting blood sugar: 10.3 mmol/L 

Ending blood sugar: 12.8 mmol/L

Overall Feeling: This morning I decided to run from my Dad's house to my Mom's house. The distance was about 5 km which I knew I could accomplish, but the terrain was a lot different!  There were a lot of hills and the air was fairly crisp.   I made it there there and I graduated from the c25k program! So, I will do 1 more 5k, to get an idea of time and then I will move on to the 10k program!  I cannot believe I finished the program and I am thrilled with my improvement. I did not wear my pump on this run, but kept sugar on me just in case as usual.   Now to enjoy thanksgiving!  I am thankful!





Check the next tab 5K to 10K to follow along with my next journey! 

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