5K Blog for Big Girls

[HockeyKat]

Ladies...

I am currently training for my first 1/2 marathon. I am now finally to the point I can actually do it! I have been somewhat of a runner, but that has decreased from 3 days a week, to 2 days a week, to maybe once a week (you get the picture).

I recently joined a running group in May and since than I have reached up to 11.3 miles. Yeah, I am so excited I have actually gotten to this point. I really believe the running group is what keeps me going because I get to chatting when I am running and time goes by so fast that way.

But the reason I am posting is just to share with you my training method. It is the Jeff Galloway method which is a run/walk method. I highly recommend it once you get past the idea that you are "walking" during your "run". But I don't think I could have gone as far as I have without it. There is a Jeff Galloway website but I also recommend a Podcast called Motion Traxx (it is free) episodes 04/07/10 and 06/24/2010 are great starter episodes. The main theory behind the method is "injury free" and to "enjoy" the run.

While I was searching around tonight I see that Jeff Galloway is an Offical RunDisney consultant But that probably means you aready knew that.

http://espnwwos.disney.go.com/events/rundisney/run-disney-training-consultant/

What is so ironic is that I return from my Disney Cruise on 11/4 and my first 1/2 is 11/7... hence the reason I am on the boards to check to see if the 5ks are still offered on CC so I can get some training in before the big day.

Good Luck Ladies!!

I am part of a Galloway training group as well, and I can't recommend it enough.

C25K didn't work for me, but Galloway has gotten me through two 1/2 marathons this year.

 

[MamaCrush]

I am part of a Galloway training group as well, and I can't recommend it enough.

C25K didn't work for me, but Galloway has gotten me through two 1/2 marathons this year.

HockeyKat-- What intervals do you use? This is my last C25K week and I'm thinking I'll switch to Galloway to train for the Princess. I've been experimenting with a few different run/walk intervals as he suggests, but I haven't found one that clicks for me just yet. I'm really slow-- right at a 15:00 pace which at least should keep me safe for the Disney sweepers!

Anyone else want to share what intervals they're using??

 

[Daisybelle]

For those of you who like the Jeff Galloway method, can you explain what the 'shuffle' is to me? I picked up a book of his over the weekend to get some tips on how to improve my walking speed and he kept mentioning the shuffle but the desciption didn't really make sense to me.

And Sheria! Thanks for the tip on the podcast. I'll have to check it out!

 

[HockeyKat]

HockeyKat-- What intervals do you use? This is my last C25K week and I'm thinking I'll switch to Galloway to train for the Princess. I've been experimenting with a few different run/walk intervals as he suggests, but I haven't found one that clicks for me just yet. I'm really slow-- right at a 15:00 pace which at least should keep me safe for the Disney sweepers!

Anyone else want to share what intervals they're using??

I started with a run 1, walk 5 (1:5) interval and worked my way up. I usually either do 1:1 or 2:1, depending on whether I go with the 13 or 12 min pace groups for my long run with them on Saturdays.

For short runs, I play around. Sometimes I do as much as 5:1 but I usually stay around 3:1 and try to increase run speed.



Shuffle... running but with feet really close to the ground is the best description I can come up with. I actually went to Jeff Galloway's presentation when he was here in Raleigh in May, and he demonstrated.

 

[Daisybelle]

Shuffle... running but with feet really close to the ground is the best description I can come up with. I actually went to Jeff Galloway's presentation when he was here in Raleigh in May, and he demonstrated.

Ohhhhh. Yeah. I was doing it wrong then. Thank you!

 

[Sheria21]

Anyone else want to share what intervals they're using??

The group I run with is 1:1 (one minute run then one minute walk) I started in the 1:1 group by the leader's recommendation. I felt it was too slow for me and I felt that I could do better. I then moved groups 2:1 and then I struggled during the runs and was breathing very hard. I have since moved back to the 1:1 group and I can say I really enjoy running w/ that group. Now when I am at home by myself I try different things like 2:1 or 3:1 because my distance isn't as far as it is with the group. But I do my best work at 1:1. At times I am embarrassed of the slow group. I really wish I was in a faster group on one hand, but then on the other I can say that no one I really know has done a 1/2 marathon so slow or not i am doing it. (thats what I have to keep telling myself

Sorry Long answer for just a simple question... Sheria

 

[MamaCrush]

The group I run with is 1:1 (one minute run then one minute walk) I started in the 1:1 group by the leader's recommendation. I felt it was too slow for me and I felt that I could do better. I then moved groups 2:1 and then I struggled during the runs and was breathing very hard. I have since moved back to the 1:1 group and I can say I really enjoy running w/ that group. Now when I am at home by myself I try different things like 2:1 or 3:1 because my distance isn't as far as it is with the group. But I do my best work at 1:1. At times I am embarrassed of the slow group. I really wish I was in a faster group on one hand, but then on the other I can say that no one I really know has done a 1/2 marathon so slow or not i am doing it. (thats what I have to keep telling myself

Sorry Long answer for just a simple question... Sheria

Don't apologize! Loved your answer since I'm feeling much of the same thing. Especially since I'm still at the 5K level! I find that I really need to keep reminding myself of why I got into this in the first place-- to lose weight and become fit. I can do that with a slowish 1:1 interval. It's my ego and competitive nature that thinks that I should be doing faster, longer, etc.

Since I've been running, I've been keeping a journal, and I just recently wrote down these points: I'm doing my first 5K two months shy of being 51 years old; I started this three months almost 100 lbs overweight and I've already lost 40 lbs; I had two knee surgeries as a teenager and was told I should never run. Then, I wrote: in two weeks I'm running my first 5K at Disney World!!

Now THAT'S a long answer!!

 

[MamaCrush]

Shuffle... running but with feet really close to the ground is the best description I can come up with. I actually went to Jeff Galloway's presentation when he was here in Raleigh in May, and he demonstrated.

Hmmm.... that's what I call running!

 

[Daisybelle]

Don't apologize! Loved your answer since I'm feeling much of the same thing. Especially since I'm still at the 5K level! I find that I really need to keep reminding myself of why I got into this in the first place-- to lose weight and become fit. I can do that with a slowish 1:1 interval. It's my ego and competitive nature that thinks that I should be doing faster, longer, etc.

Since I've been running, I've been keeping a journal, and I just recently wrote down these points: I'm doing my first 5K two months shy of being 51 years old; I started this three months almost 100 lbs overweight and I've already lost 40 lbs; I had two knee surgeries as a teenager and was told I should never run. Then, I wrote: in two weeks I'm running my first 5K at Disney World!!

Now THAT'S a long answer!!

First off, GO MAMA CRUSH! You have done an amazing job. When is your 5k?
Secondly, Journaling. I think I want to start keep an exercise journal but I'm getting to hung up on the particualrs. Do you just use a notebook or did you get a fancy schmancy one that's an acutal Runner's journal? Care to share?

 

[MamaCrush]

First off, GO MAMA CRUSH! You have done an amazing job. When is your 5k?
Secondly, Journaling. I think I want to start keep an exercise journal but I'm getting to hung up on the particualrs. Do you just use a notebook or did you get a fancy schmancy one that's an acutal Runner's journal? Care to share?

Sure, I'll share! I had to on the fancy schmancy reference. One reason I never journaled before is that I always got hung up on what I should use to do it in! It had to be "just right", whatever that is!

I found a 7"x9"is spiral bound notebook at Target that was divided into three sections. It also has a couple of pockets in it. In the pockets, I keep nutrional info for various fast food restaurants I frequent so I can always plan the best meal for my daily calorie goals. In the first section, I put general "stuff", like inspirational quotes, my cholesteral numbers from when I started and then the 3-month re-test, breakfast or other meal ideas, notes on the Heart Rate ranges I want to target and why, location of running trails/tracks in my area, that sort of thing. In the second section, I log what I eat each day, daily exercise details, glasses of water drunk, and my weight/weight loss totals once a week. (I actually made up a quick form in Word that would fit the pages, and I glue stick them in the book. Yes, I'm definitely anal retentive...) The third section is my journal about struggles, triumphs, thoughts, etc. In the beginning I journaled each day because I needed the focus. At this point though, I journal about twice a week. And, just to make it fun, I have a set of different color pens that I use when I write in it. Told you I was anal retentive and hung up on fancy schmancy!

I highly recommend journaling if it's something you're drawn to. It's cool to look back and see where I came from. And it makes me accountable to myself, if you know what I mean. And according to my doctor, studies have shown that people who keep a food and/or exercise journal are more likely to stick with their goals and maintain their progress. I can honestly say that I am as equally motivated-- if not more so-- now to continue with my good habits than I was on June 21st when I first began them!

My 5K is Oct 2nd-- it's Mickey's Halloween 5K during the Food & Wine Half Marathon weekend. I thought it would be fun (and motivational) to have my first race through the Magic Kingdom!

 

[Daisybelle]

Oh how cool!! You'll have to give us a report on how it goes!! I know I would LOVE to read it.

On journaling, I keep a food journal that I write in daily. I really wish I had kept an exercise journal all this time too! Although in the food journal there's a spot for me to record how long I exercise and I usually note what I did so I guess I have some record. Hmm..it's my lunch break, I think I'll had to the store and pick up a notebook!

 

[wvjules]

What pace are any of you doing for your run/walk intervals?

I'm doing 1:1 right now with a high 11mpm run and a mid 17mpm walk. My Nike+ gives me an average of 14:30ish mpm. I need to speed them both up. So, what is your pace for each? And if you have different paces for different intervals, please share them as well.

(I've asked this on several threads and NO ONE has answered me.) Thanks.

 

[HockeyKat]

What pace are any of you doing for your run/walk intervals?

I'm doing 1:1 right now with a high 11mpm run and a mid 17mpm walk. My Nike+ gives me an average of 14:30ish mpm. I need to speed them both up. So, what is your pace for each? And if you have different paces for different intervals, please share them as well.

(I've asked this on several threads and NO ONE has answered me.) Thanks.

I am working back into training after a 1/2 and some down time/injury, and am also at 1:1s. I don't know the mpm for the run vs walk, but for a short run right now I am averaging about 13mpm, with a run at a speed of 5.2-5.5, and walk at 4.1-4.3. I throw in some 2:1 intervals as I am trying to get back there.

My goal is to get back to where I was before the half (Aug 1), with a 2:1 or 3:1 and a running speed of more like 5.8 and walking of 4.2.

To get my speed up, I try to up it a little bit each time I do a short run, or try to do some of the intervals faster than others.

My long runs are done with a Galloway training group, so the pace group leader sets the pace for us. They do a 2mpm slower than target race pace for a training run. I generally go with either the 12mpm group (2:1s and a long run pace around 14mpm), or the 13mpm group (3:1s and a long run pace around 15mpm).

Hope that helps!

 

[MamaCrush]

Well, if you noticed my post above, you can see that I'm overall I'm doing well with my overall program. However, my running is sucking wind lately... and I have my Mickey 5K in 13 days.

My last 3 runs have been really poor... getting picked up by the sweepers kind of poor. I had be doing a consistent 15 min pace, but I have obviously regressed, and it's really working on me mentally and emotionally. I do all the positive self-talk I can, remind myself that finishing = winning, etc. But I'm still getting discouraged and I'm really afraid for what I'll experience during the 5K. I'm just not sure what I need to do-- if I should tweak my training, or what.

I guess I'm wondering about your all's experience. I started this June 21st weighing 257 lbs, not ever having done any kind of sustained exercise or aerobic plan in my 50 years of life. I've gotten to Week 9 of C25K and have lost 40 lbs so far, so I know this in and of itself is huge. But are my expectations too high for this 5K? Is finishing the race slightly below a 16 min mile unreasonable??

 

[Lilmattie13]

Well, if you noticed my post above, you can see that I'm overall I'm doing well with my overall program. However, my running is sucking wind lately... and I have my Mickey 5K in 13 days.

My last 3 runs have been really poor... getting picked up by the sweepers kind of poor. I had be doing a consistent 15 min pace, but I have obviously regressed, and it's really working on me mentally and emotionally. I do all the positive self-talk I can, remind myself that finishing = winning, etc. But I'm still getting discouraged and I'm really afraid for what I'll experience during the 5K. I'm just not sure what I need to do-- if I should tweak my training, or what.

I guess I'm wondering about your all's experience. I started this June 21st weighing 257 lbs, not ever having done any kind of sustained exercise or aerobic plan in my 50 years of life. I've gotten to Week 9 of C25K and have lost 40 lbs so far, so I know this in and of itself is huge. But are my expectations too high for this 5K? Is finishing the race slightly below a 16 min mile unreasonable??

First let me tell you, your doing a great job!

I started the c25k but was unable to continue running due to knee injury. I am doing the mickey 5k with my husband and am not panicking about it at all. Let me tell you why. IF you look at the 16 min mile requirement that is only as fast as a very fast walk. I dont know if you train on a treadmill or not but if you do, a 16 min mile is like a very brisk walk.
With that being said, I know I wont be able to win this race running it however I do know that I will be able to finish well below the 16 min req mostly walking the race with the occasional jogs here in there in between.

I think too what happens is at a race you get pumped up and actually find yourself jogging more of it than you may usually do at home on the treadmill. I think just the excitement gets you pumped up and you just go. I have always done faster times at a race then when I train on the treadmill at home.

So that's why I think you are going to do great. Just the fact you are on week 9 and able to have the stamina to jog for a longer period of time will surely get you to finish the race and finish it with a time you are going to be totally satisfied with.

 

[Daisybelle]

If this has been addressed in here already, I apologize in advance!

My question is how do you track your speed/pace, distance, heart rate etc?

I really want to get something that will show me where I'm at on the above areas; such as a Polar watch, or a Garmin. My friend has an IPhone that tracks all of that (except heart rate I think) which is really slick. I believe the IPod Touch will do all that too.

Any suggestions? Recommendations?

 

[MamaCrush]

Thanks, Lilmattie13, for the encourgement! Last night's run was marginally better. The hardest thing for me to do seems to be giving myself credit for how far I've come as opposed to how much further I have to go! But I'm trying...

Basically, I am not going to measure my pace between now and the 5K. I'm just going to obsess over every second and get all worked up. So I'm just going to train the best I can and let the chips fall where they may come race time. If figure if I do get picked up by the sweepers (my worst case scenario), at least I'll be at Disney and will have had a good workout!

 

[MamaCrush]

If this has been addressed in here already, I apologize in advance!

My question is how do you track your speed/pace, distance, heart rate etc?

I really want to get something that will show me where I'm at on the above areas; such as a Polar watch, or a Garmin. My friend has an IPhone that tracks all of that (except heart rate I think) which is really slick. I believe the IPod Touch will do all that too.

Any suggestions? Recommendations?

I've been struggling with all the above myself. I have an itouch, but it can't measure speed/pace or distance because it requires GPS to do so, and unless you're running in a wifi hotspot, it can't do it. But there is an app that measures heart rate, believe it or not! I have also found an app I really like that will use your own playlist as it gives you prompts for interval training.

I have borrowed a friend's Garmin 205 and it is pretty snazzy. I'm just not crazy about how it feels on my wrist. It isn't the size so much that bothers me (in fact, I like the size since it's easier for me to read the numbers), I just don't like wearing anything on my wrist when I run because to me it feels gross when I sweat. It does however track everything-- including heart rate if you use the accompanying chest band.

I have also used the Omron HJA-301 Pace and Distance Tracker (I bought mine from amazon). So far I like this the best for convenience, but it does not measure heart rate and it depends on accurately setting up your stride length to measure pace/distance accurately.

Hope this mishmash of info helps, and I'm certainly interested to see what others have to say!

 

[Daisybelle]

I've been struggling with all the above myself. I have an itouch, but it can't measure speed/pace or distance because it requires GPS to do so, and unless you're running in a wifi hotspot, it can't do it. But there is an app that measures heart rate, believe it or not! I have also found an app I really like that will use your own playlist as it gives you prompts for interval training.

I have borrowed a friend's Garmin 205 and it is pretty snazzy. I'm just not crazy about how it feels on my wrist. It isn't the size so much that bothers me (in fact, I like the size since it's easier for me to read the numbers), I just don't like wearing anything on my wrist when I run because to me it feels gross when I sweat. It does however track everything-- including heart rate if you use the accompanying chest band.

I have also used the Omron HJA-301 Pace and Distance Tracker (I bought mine from amazon). So far I like this the best for convenience, but it does not measure heart rate and it depends on accurately setting up your stride length to measure pace/distance accurately.

Hope this mishmash of info helps, and I'm certainly interested to see what others have to say!

Well bugger. I didn't realize that the Touch didn't have the ability to track like the IPhone can. I was looking at the Garmin 205 after I first read your reply. That might be kind of nice. I'll have to find a place that sells them so I can look at the options before I decide. Well, that, and find some money to pay for it!

Thanks for the input! I appreciate it!

 

[Daisybelle]

So...tomorrow (Sunday) is 5k number 4. I know the routine. I'm used to the pre-race jitters leading up to the event. But this one has me totally tied in knots. My employer is one of the sponsors of this one and there will be around 75 people there that I'll know. I don't like that. I know perfectly well that my head is in the wrong place on this one. I shouldn't care that I will likely be last. AGAIN. But last in front of a bunch of people I know is giving me major high school flash backs. I don't want to be last! Sigh...

Bad Daisy, bad!

But I shall go. And I shall do my very best. And I will improve on my time from my last 5k in August. And I will celebrate once it is over and enjoy a celebratory breakfast with my good friend.

Ok. Done now.