2008 - C25K program :) WELCOME!!

[Fitswimmer]

It depends on what kind of results you're looking for.

I'm finishing week 4 today. I can run for a lot more time in a row than I could on week 1 - That's a huge accomplishment!

I have lost about 6 pounds in that time. If weight loss is your goal, you may or may not see results immediately. A lot depends on how much you have to lose, and what other changes you are making. I'm happy with losing 6 pounds, but that's not dramatic. People who see me all the time would not notice 6 pounds.

One thing I read about running (and exercise in general) that makes a lot of sense with weight loss. When you start, you are pretty slow, so you aren't burning a ton of calories (although getting a big body moving does pretty well). Anyway, as you actually lose weight and become more fit, you get faster, which burns more calories, and you lose more weight. So, diet changes get bigger results at the beginning, but exercise gets bigger results down the road.

Good luck and don't give up. Real, healthy lifestyle changes won't give you instantaneous results, but you will be able to stay with them.

Well, I'm only on W2D1, so I've got a LONG way to go with this program-but one thing I have noticed is that the days I exercise I definately have more energy. If I go to the pool in the AM or do this workout, I get a lot more done during the day and I have more energy after work to get things done at home.

 

[3DisneyKids]

Keep with it, Fits! The results for me are different than what I expected. I have about 20 pounds to lose and I really thought that with all this running, those pounds would just melt off. Not quite that easy. (And I am making lots of changes to my eating.)

But my body IS changing, though I don't really see it much on the scale. For example, a shirt that was too tight just 2 weeks ago fits perfectly today. I am about 6 weeks into the program now (and not really doing the "actual" program anymore since I got ahead of schedule and am already running a full 5k and more on some days), but after about 4 weeks I really started to notice more muscle definition in my legs. Hang in there....the program is wonderful.

I ran for 43 consecutive minutes today for 3.7 miles. With walking for my warm up and cool down, I did 4.3 miles. Still not sure how I feel about the shoes...I am going to give it a full week and then see how my feet and joints feel.

 

[SeattleGirl]

Okay, I will admit, I got sick and only ran once last week. I think it's probably less sick and more stress about work. It made sleeping/waking up so terrible. I did force myself to walk a ton this weekend. Today, it's back to running. Some days I think about how easy it is to go to the gym and other days it's just so hard to get motivated!

 

[Fitswimmer]

Keep with it, Fits! The results for me are different than what I expected. I have about 20 pounds to lose and I really thought that with all this running, those pounds would just melt off. Not quite that easy. (And I am making lots of changes to my eating.)

But my body IS changing, though I don't really see it much on the scale. For example, a shirt that was too tight just 2 weeks ago fits perfectly today. I am about 6 weeks into the program now (and not really doing the "actual" program anymore since I got ahead of schedule and am already running a full 5k and more on some days), but after about 4 weeks I really started to notice more muscle definition in my legs. Hang in there....the program is wonderful.

I ran for 43 consecutive minutes today for 3.7 miles. With walking for my warm up and cool down, I did 4.3 miles. Still not sure how I feel about the shoes...I am going to give it a full week and then see how my feet and joints feel.

I'm really not as concerned about the numbers on the scale as I am about how my clothes fit and how I feel. I want to feel like an athlete again. That was a real part of my identity and over the last few years I've really lost it. I'm also trying to help get my body in shape so I can join our Master's swim team at the end of March.

 

[deekaypee]

Swim-Mom: I hope you're on the mend!

disneymom2one (MB?): First, congratulations on all your progress. Not only the weight loss, which is phenomenal, but how you've increased your time walking! The title of the book is Runner's World Complete Book of Beginning Running. I found the Runner's World book at my local library, if that also helps.

Just in case you're unfamiliar with Runner's World, it's a general running enthusiasts magazine; I love it for many reasons, including the columns by John "The Penguin" Bingham; Bingham is, in the words of another WISHer, a minor deity around here and has written many running guides as well. His own running books, including No Need for Speed, Running for Mortals, and Marathoning for Mortals are also very enjoyable. I think his training in No Need for Speed is, essentially, allow you to create your own running program over a series of weeks by incorporating running into your walking. It's also worth a look.

Oh, and congratulations on beginning your running journey, wherever that takes you.

Erika: I do hope the shoes feel better. I have a hard time with fit, so I feel your pain. (Actually, I feel my own, but I DO empathize.) But your posts keep making me giggle. Now you're running in temperatures that cause me to bury my head under the covers. I'm such a fair-weather runner that I don't even deserve the title of runner. You? You're hard core. And it sounds like you've increased your running time quite a bit just over the last week? Do you keep track of such things?

Fitswimmer: Hmmmm, as other people have said, I've noticed more of a change in my energy, strength, endurance, and shape than in weight. When I trained for the Goofy last year, I actually gained weight!!! (Let's not talk about my eating habits, because I'm sure that had nothing to do with it. ) My current weight loss is slow, but the other measures of progress--those above and things like body measurements & tone--are more noticeable.

You're doing the smart thing by not doing extreme calorie cutting. That tactic could send your body into starvation mode, as I'm sure you know. And running/training for something requires you be aware of your nutritional requirements. There's a thread over on the events/competition part of the WISH forum where those of us who are walkers & runners are also attempting to be healthier in other ways: lose weight, cut out processed foods, eat clean, etc. We consider ourselves athletes first and all these goals are to help us become better athletes, which sound a lot like your goals.

The thread is called Becoming Lean, Mean, Endurance Event Machines in 2008. There's a series of posts by Steffwalks there on BMR (basal metabolic rate) that might help you assess if you're getting enough calories (or not cutting enough) to achieve your goals. Here's the first one, the second, and the third. I find that kind of info helpful, as well as the give-and-take on the thread in general. You're welcome to join us at any time!

Blizzard: Congrats on your six pounds, in addition to working your way through C25K, of course!

SeattleGirl: We all go through such things, especially when WTO/LTO and stress hit hard. And it's rough right now, at the very cusp of spring. But I just know you'll pick yourself up and start running again!

As for me: I had a GREAT run!!!!! W8D1 and I had no twinges in my knee. None, nada. I was able to complete my C25K + training program & I still felt energized. I couldn't believe it, so I'm pouring over my sleep habits, my workout & eating log for the past few days. Yeah, I'm looking for my lucky rabbit's foot in all this data. I get so few days where the stars align and it seems easy that I'm stunned, really.

The only problem is that the "hot spots" have started; I have a small blister on my right foot. Blisters are the thing that about killed me on the Goofy & I said I wouldn't sign up for another race until I'd solve the problem. (Of course, now I've signed up for the Cleveland Race and the Disney Marathon, so.... Just call me a "liar, liar, pants on fire" kind of gal. ) Anyway, I'm due for a new pair of shoes anyway, so I will hopefully score a new pair that really fits. Like Erika, I'll go to a store that specializes in running shoes for a proper fit.

 

[caseyem67]

Hey everyone--

Haven't checked in for a while. Sicknesses all around this house too . I did run last Thursday--W6D1, it was freezing and windy, but I made it and then felt great that I did it even though it was horrible outside.

I am going to start week 6 over again starting with a run tomorrow.

As for noticing a difference--I do not get on a scale so I can't "weigh in" with an opinion there. I am doing this so that I can eat like I want and not feel guilty. I am also doing a pilates home DVD about 3 times a week. I do feel like I am toning muscles, but couldn't guess if I've lost weight. As long as I fit into my current clothes, I am fine with that!

 

[swim-mom]

Hi everyone, I am finally on my way to recovery!! God it is taking forever
Only thing lingering now is just a backach from coughing so much. Otherwise, I am feeling 100% better.

As far as results!?! - I only weigh myself once a month, and I have lost about 4 pds since January 1st. BUT my clothes are fitting better and my body has changed!!

I would love to lose 10 pds, but I started this program to get HEART healthy. For so many years I have been on a DIET, and diets do not work that is why the weight you lose you always gain back. So this time, being older, I have realized that I just want to be healthy...........and if that means staying this weight I am fine with it. I just want to obsess anymore about numbers!!

I hope to be out running in the next two days , fingers crossed of course!!

 

[3DisneyKids]

Glad you are on the mend, Swim-mom!

Well, FINALLY we have a decent day here (and by decent, I mean actually above freezing and the SUN was out for a while this morning). I was feeling pretty down on myself when I got up this morning (due to not seeing the scale move despite doing everything right...staying on my food program, drinking tons of water, working out 5x/week...and no loss for 4 weeks in a row...). So I was thinking about bagging my workout for the day.

But when I saw how nice it was out...well, that did it for me. I pointed my car to the beach (just a couple of miles away...I live in a coastal community ) and ran outside along the ocean (no...lol...not in the sand. I am not nearly that hard core...there is a nice paved path). It did a WORLD of good for me to be outside with that fresh sea air and the crash of the surf... I did 2.8 miles which was fine with me...it improved my attitude and that is more important these days, I think.

Have a great day everyone!

 

[Raenstoirm]

New here. I am W1D2 (yesterday). So far, so good. I can run a mile (least I could last fall when I was running) pretty easy, so it wasn't bad at all to keep stopping and walking. I have a shin splint problem, so I am trying to follow the plan as close as possible to get some strength in them to nip an issue in the bud, before it puts me out of commission. They ache a little today, but not bad enough to even pop a pain pill. I am not running again till Friday, so I should be feeling good by then.

 

[deekaypee]

Casey: Running outside, in those conditions, after illness hits the household. That's dedication! I think repeating the day & the week will give you the base to move on feeling good about it. Excellent work!

Swim-Mom: Whoo-hoo! Recovery is in sight! I'm sure you can't wait to get up & running again. I think the only numbers you're going to obsess about in the near future have to do with time & distance. (Not that anyone here is obsessed with the other kinds.)

Erika: It sounds like a beautiful run and just the prescription for a little mid-season blues. I must say, however, that in the competitive spirit of the Miles/Minutes challenge that you--as a member of Walt's Warriors--should take a nice long break from your running. No need to add any more miles/minutes to your team's efforts. Now if you were on Team Ohana, that would be an entirely different story...

Raenstoirm: Good for you to focus on building strength through C25K & hopefully avoid shin pain. I hope you don't mind me asking, but are you making sure you warm up enough & do enough stretching in your daily exercises? I only ask because I've had problems with shin splints in the past--knock on wood that it remains that way--and part of it was because I didn't do those things.

Kim: Has anyone heard from Kim?? I hope you're doing well.

As for me: I finished w8d2, and felt fine. When I strength train I can still feel the weakness in my right knee, but I think I've adjusted my XT and weights to help in that area. There's no knee pain when I run, and I'm so grateful. I'm doing some experimenting with what I eat before I run, too, trying to figure what gives me the most energy. You know, that's what I like about running and training programs--not only does it give me the structure that I so often need, putting all the pieces together for maximum results is like a personal-achievement jigsaw puzzle!

 

[Fitswimmer]

Ok, I'm going to have to download the podcast thing that keeps you on track. I'm on Week 2, day 2 and this morning I found myself doing 90 seconds of walking and running instead of doing 90 seconds of running and 2 minutes walking. This keeping track of time is really hard for me in the morning!

 

[Raenstoirm]

My shin splints are one of those things I cant seem to get away from. I pronate (sp?) pretty bad. It is not because of my feet, but rather really really bad ankles. I normally wear orthodics, but I have found that running in them causes all sorts of other problems (namely knee and back issues since the orthodic is a hard surface with no give or bounce). Because it is a ankle problem and not an arch or other foot issue, the soft orthodics don't cut it.

Deekaypee, do you have any specific exercises that seem to help?

 

[Fitswimmer]

My shin splints are one of those things I cant seem to get away from. I pronate (sp?) pretty bad. It is not because of my feet, but rather really really bad ankles. I normally wear orthodics, but I have found that running in them causes all sorts of other problems (namely knee and back issues since the orthodic is a hard surface with no give or bounce). Because it is a ankle problem and not an arch or other foot issue, the soft orthodics don't cut it.

Deekaypee, do you have any specific exercises that seem to help?

I'm interested in that too-I have shin splint issues as well.

 

[3DisneyKids]

My shin splints are one of those things I cant seem to get away from. I pronate (sp?) pretty bad. It is not because of my feet, but rather really really bad ankles. I normally wear orthodics, but I have found that running in them causes all sorts of other problems (namely knee and back issues since the orthodic is a hard surface with no give or bounce). Because it is a ankle problem and not an arch or other foot issue, the soft orthodics don't cut it.

Deekaypee, do you have any specific exercises that seem to help?

I'm interested in that too-I have shin splint issues as well.

My DH has this same issue...his feet and ankles are a disaster (in terms of biology), and he has found an orthodic that he runs with. I will ask him what the brand is and pas the information along to you.

After a rest day yesterday, I had an awesome run today! WOW--that day off really pays off. I ran for 4 miles (all on the TM...spring cannot get here fast enough for me!) and it felt plain ol' easy today (which is unusual...I struggle that last mile). I felt like I could have kept going, but was worried about pushing it, so I stopped. I meet with my running coach tomorrow for the first time, so I figured I want to be injury-free to start working with him! Pretty soon I will have the information and knowledge about weather to press on or call it quits or what....

Have a great day, runners! Everyone is making such awesome progress!

 

[deekaypee]

About shin splints. Here's some stuff, most of which I think people know, but I'll cover lots of other stuff because I hope we're getting new people here. Caveat: I'm not a medical professional & I'm a relative newbie. I just benefit from having a long-time runner/marathoner in my household, lots of running books & mags, and support from more experienced members of the WISH team!

To help prevent shin splints:

• Follow the "10% rule" — Don't increase the time or intensity of your workouts more than 10% per week.
• Warm up before participating in running sports.
• Follow an exercise program aimed at stretching and strengthening your leg muscles, especially muscles in your lower leg and around your ankles.
• Wear customized shoe inserts, such as arch supports or heel wedges. These may be helpful if your doctor determines that your shin splits are partly related to an imbalance in the way you walk.

The above list comes from a health article on SparkPeople, a great site for tracking your diet & exercise progress. For treatment, it recommends the tried-and-true R.I.C.E. method:

If you have shin splints, your doctor probably will recommend that you follow the RICE rules:

• Rest the injured muscle — Take a break from running for 7 to 10 days.
• Ice the injured area to reduce swelling.
• Compress the muscle with an elastic bandage.
• Elevate the injured leg.

In addition, you can take acetaminophen (Tylenol) or a nonsteroidal anti-inflammatory drug (NSAID), such as ibuprofen (Advil, Motrin and others), to ease pain and tenderness. To maintain your overall fitness level while you rest your legs, try swimming, water jogging or other athletic activities as recommended by your doctor.



I'm also a big fan of the books by John "The Penguin" Bingham, Runner's World, and Danny Dreyer's Chi Running, all of which have exercises that I find help. I've started to pick up on yoga, to make me more flexible, and I think that helps, too.

My favorite stretches:

• The alphabet stretch
• Various calf stretches: calf/wall stretch, calf raises
• Heel walking (toes pointed out, done several times/day) & Toe walking (several times a day)
• Hill walking. This is probably the single best thing to help my shin splints, although I didn't discover it until I relocated to Pittsburgh.

FWIW, I NEVER stretch before running. I walk first, then I may stretch. And I do stretch afterwards. Oh, and if you have shin splints/calf soreness, you know how you can also use a foam roller to roll out the lactic acid in your muscles? I use a rolling pin!

I'll catch up with everyone later today or tomorrow.

 

[Fitswimmer]

Ok, so here's my problem with RICE. I rest for 7-10 days, and when I start back..the shin splints come right back!! How do you ever get past the point where they occur?

 

[larry's girl]

Hi, everyone. So sorry I haven't been here in so long. I got a bad case of the flu and then caught a stomach virus my DD had, so I've been sick a LONG time. Swim-mom, I hope you feel better soon. I can certainly empathize with you. PD to everyone else on the thread who has been sick - get well soon!

Today I finally felt well enough to walk. It's my first walk since I got the flu and decided to scale down from jogging/walking to my version of power walking. I think it went pretty well, considering. I warmed up with a regular walk for about 5 minutes, then picked up the pace until I was breathing heavily and continued from there for 30 minutes. I did notice that when I would get lost in my thoughts, I would slow down. Then I would realize I had slowed down and speed up again! I have no idea how far I walked, but I do think the intervals are a good thing. I got really tired about 10 minutes into the walk, but kept going because I felt that was just from not having exercised for so long. I got a second wind of sorts at about 20 minutes, and finished feeling pretty good. So I am going to call this one a success! If I feel well tomorrow, I will probably try to do another walk because it felt really good to get out and get the blood moving again. I can't believe I'm saying this, but I missed the exercise! Here's hoping I can stay well from now until May (and beyond too, of course) so I can work on my speed and distance for the 5K. I am planning to walk at the mall on Sunday. Depending on how I feel, I may go ahead and try for three full laps around just to see how long it takes me. That way I can work on reducing the time each week. I talked to my parents a few days ago and my mom informed me that we are all going to stay together in the race at Disney. As she put it, "Either we will all cross the finish line or none of us will cross the finish line." EEEEEEKKKKK!!! Thanks, Mama - no pressure there!!! Oh, well - all I can do is walk as frequently as possible for me and work on the distance walks on the weekends between now and the race - then hope for the best!

Since I won't be doing C25K anymore, I'll probably only post on this thread occasionally just to check in. But I will be following everyone's progress! Of course, I'll come back and let you know how the May 5K in Disney went. I'm keeping my fingers crossed I don't get swept on that one - as long as I finish it under my own power, that's all I care about!

Kim, Debra, Swim-Mom and anyone else I missed: thanks to all of you for your encouragement and support while I figured out what method will work for me in this training thing. Debra, thanks for checking on me in my journal. I appreciate ALL of you so very much. Have a good one!

Susan

 

[SeattleGirl]

So, I have flat feet and used to get shin splints all the time. I completely echo the above advice. I have found that stretching afterward instead of before is much better for me (I heard this suggestion on TV somewhere recently, too). I actually haven't been truly "sore" the day after a workout since I switched.

Ran outside yesterday. Oh boy, there is something about running outside that really takes it out of you more quickly. Made it just fine (end of week 3) but will probably do another week 3 day before moving on.

 

[kimwim8]

Hey guys. Remember me?

Sorry, I've had a LOT of personal heartache lately...so I'm kind of laying low DIS-wise. But I'm still running. I joined up with my co-worker friend and we run at least twice a week at lunch, and then once over the weekends on our own. We're at 28 minutes straight running now, and it's going great. So far no hip pain (knocking on wood here ).

I'm SO proud of all of you here. You're all doing your thing and doing it well!

swim-mom - hope you feel better soon!!

Seattlegirl - I think running outside can take more out of you b/c you're not on a set speed, like on the TM. You're probably running faster than you think.

deekaypee - thank you so much for checking up on me in my journal.

 

[deekaypee]

Fitswimmer: I'm not sure about your situation, but I know for me that the shin splints only went away after I'd built up strength in my legs very slowly. I was encouraged (okay, forced) to strength train, stretch & walk (or slowly WR) for a few months after a particularly nasty case; when I went back to running, though, I stopped having as many problems with shin splints so long as I a) gave myself time between runs, b) didn't try to move very fast, and c) kept up with my strength training & stretches.

I'm only now able to complete C25K--knock on wood--after almost 6 months of RW training, and this time with very few issues. And I probably would have continued to attempt C25K, despite shin splints, except for the fact I had committed myself to the Goofy & knew I didn't have the time to become a marathoner & a halfer as a full-out runner. The shin splints had sidelined my training, so the only way to complete the Goofy was to do a RW program. In retrospect, I think it was a good idea because by forcing myself to train at a RW interval, I ended up becoming strong enough to overcome my tendency toward this injury. I don't think I would have needed a full 6 months to gain that strength, btw, it was just the training program. I do think I needed more time than the C25K training program suggests.

Your mileage may vary, of course, depending on your history of injuries. But if you're continually getting shin splints, maybe you need more time on each week of C25K before moving on? I'd also ask if you're running in the right shoes because that can make a difference. And I'd also consider the effects of different running surfaces. I found running on the softer surface of a TM, grass, or a track helped me avoid shin splints while I built time, endurance, and distance as well as strength.

Susan: I'm so glad you checked in with us here & let us know that you're overcoming your obstacles & sticking with the walking! I have no doubt with the support (even the pressure ) of your family that you will rock the 5K! I'm definitely looking forward to hearing how you do with the race.

SeattleGirl: I second what Kim says about pace. I also find it more difficult to run outside because of variations in incline, weather, the hard pavement, etc. Ideally, I'd be doing all my C25K training outside so that I wouldn't know the difference in effort, but the weather just won't cooperate. So I figure I'll eventually have two PBs--one on the TM & the other in real conditions!

Kim: I'm glad you checked in here to let us know you're doing as well as can be expected given your personal situations. It's good that you're taking time for yourself by running; I'm sure it's helping you manage some of the stress. And I hope you don't think I was stalking you by following the link to your personal journal; I was just worried.

As for me: Today was a strength & XT day. I've been putting in a lot of time on the stationary bike during XT, and I really believe it helps my runner's knee. Unfortunately, I think I overdid the weight training today--the knee is tender. (If it's not shin splints, it's the knees for me. ) I'm hoping tomorrow's C25K goes well, though, because I've been able to run without pain all last week.