Older J's Progress Notes #1

Signs of Progress towards Short-Term Goals

Goal 1: Follow a program to safely transition to minimalist running in time for Paramount 5K:

• Bought Vibram Bikilas
• Completed Week 2 of Level 2 5K Program in new shoes with manageable discomfort
• Incorporated a stretching routine into running workouts
• Figured out how to prep feet to prevent chafing and blisters in new shoes (see below)

Goal 2: Complete Paramount 5K in under 30 min 

• Completed 2.5 mile timed run in 24:30 min (9:48 min-mile pace) 

New Lessons & Tips

• 1 min check-ins [Building body awareness & endurance] :  Set watch timer to 1-minute alarm on repeat.  After each minute ask yourself if you can run one more minute at the current pace.  If you know you can run one more minute at the current pace without getting hurt, do it.  If you think running at the current pace for one more minute will put yourself at risk for injury, slow down.  Repeat until workout is finished.
• A & D Treatment [Preventing blisters & chafing]: Use A & D ointment instead of runner's lube for toes.  It's easier to apply and it's good for treating chapped skin.