2008 - C25K program :) WELCOME!!

[deekaypee]

Erika: And I thought I was obsessive! You're already moving into one-on-one coaching! That's hard-core. It sounds like a fabulous bargain, though. And the fitting will make a big difference, too! And you'll be sure to pass those tips along to us, right?

SeattleGirl: Great advice on Zappo's! I ordered my boots from those folks, but I never think to check for running shoes!

Stacie: I see you all over the WISH place! Thanks for the C25K testimonial! Tell Susan to get herself back over here and let us know how she's doing!

Casey: WTG!!! You're over that W5 hump and making good strides to prepare for W6. Doesn't it feel like SUCH an accomplishment?

Buzz: Wow, great job on W7D2! And enough energy for weights. You're giving us something to look forward to! I'm concurrently training for a 1/2 marathon, but I'm kind of a weird case. I actually did the Goofy race with a run-walk combo before committing to running, so I'm keeping with the distance training. I'm planning on RW the 1/2 in May. More immediately, I'm going to try a low-key 5K race, one that includes walkers because I'm such a tortoise, while training for the 10K distance. My goal is to increase my run intervals yet (maybe) keep short walk intervals for 1/2s and full marathons. (At least at water stops, which I have yet to master.)

Are you planning on doing races at all, because that might inform your decision.

As for me: W6D3 is tomorrow, but I won't get a chance to post at all, as I'll be gone all day. Wish me luck!

 

[3DisneyKids]

Erika: And I thought I was obsessive! You're already moving into one-on-one coaching! That's hard-core. It sounds like a fabulous bargain, though. And the fitting will make a big difference, too! And you'll be sure to pass those tips along to us, right? [\quote]


Ok, ok...so I can be a tad bit OCD.... Seriously though, I am only moving to one-on-one coaching because I am SO completely out of my comfort zone. I have no idea what I should be doing...increasing distance? increasing speed? I am running anywhere from 3.1 miles to 3.8 miles 5x/week. Should I only run 3 days a week and weight train the other days? See...l am clueless! At least I KNOW that I am clueless though!

Plus, as you note, it seems really cheap. $75 for 8 weeks. I don't know what this includes, but I am going to check it out next week and if it sounds good, I will sign my little self right up.

I am off for the week-end (no runs either). My middle kiddo is turning 7 this week-end so we are off to Boston to see HSM on Ice. Leaving first thing in the morning and returning Sunday evening.

Have a great week-end everyone!

 

[swim-mom]

OMG - Everyone is doing an AMAZING job

The most important thing is that everyone is MOVING

As for me..........Today we had snow in the morning, so the last time I ran was Tue. Wen was nice, but I needed to give my body a break. Thur my husband had to work later than I thought, plus it was too late when he came home............and he said NO OUTSIDE RUNNING AT NIGHT!!!

So I promosed myself that I was going to run today..........snow and all!! I looked outside and I was dying to,,,,,but I could not tell if there was ice on my path I run or not so I figured I would wait until later in the day when it was going to be in the 40's

So at 4:30pm I ran the WHOLE 3.1 miles straight AGAIN, so I guess I really can do this............I truly thought it was a fluke or something, but I have now done it 3 times!! So I think it is fair to say I am running

I did it in my usual TURTLE pace of 40 min, which is fine all things considered that there was snow and slush everywhere and I was afraid of falling!!

I am so happy, that I am doing this!!

I love reading how everyone is doing, it goes to show that we CAN DO ANYTHING!!!!

 

[swim-mom]

I kept stalling at week five, think I've been here for 3 weeks now, so I am really happy I finally did it!

Hi and CONGRATS on running 20 minutes

Personally, we 5 is hard and scary to even read. I have been running (well walking/running) off and on for two years. I have started and stoped this program more than I can count, each time stopping at week 5.

This time around, I am doing this plan for me and not for the "MAGIC" number to appear on the scale. Simply, I started this plan to regain me and the person I lost along the way of being a mom of 4.

This time when it came to week 5, I took a deep breath and figured there is no shame in walking otherwise I am going to QUIT. And this time that was not an option.

I am happy to say that I have completed this program, for the first time I am running and I am able to run a whole 5K!!

I would love for the number on the scale to appear, but I am not willing to starve to get there either. I only get on the scale ONCE!! I make healthy choices and still eat M&M's if I want. I want heart health and overall health, everything else will happen along the way!!

Just keep thinking one foot in front of the other..................running or walking you are moving!! And that is more than anyone who is sitting on the couch!!

If I can do it you can too!!!!

 

[deekaypee]

Erika: I am positive a coach is a great thing to do. I mean, you're progressing so quickly it only makes sense to get the feedback. And I just love that your approach to running is so similar to mine--we're both researchers, so I find it appropriate we sift through all types of knowledge. I hope your middle kiddo and the whole family had a great weekend!

Swim-Mom: First, I think it's sweet your DH doesn't want you to take any risks running at night (I assume that was the reason). Second, another 5K distance completed. You're doing it, again and again and again. Third, I really appreciate your taking the time to tell us all about the challenges that I think many of encounter on week 5. It helps to know we're not alone.

As for me: Okay, so Saturdays C25K was a near disaster, and I failed to complete my run according to schedule. I thought I'd share my mistakes with people so that you can avoid making them.

Some background: I had all-day Saturday plans to watch all five Oscar-nominated best pictures at the AMC Oscar Event. That's five movies, starting at 11 a.m. and going until past 11 p.m. Physically, that's hard on anyone and I was worried because I'm having a problem with my knee. So I was determined to work out before we went. But there were three challenges to that plan. First, Saturday is a C25K + my R/W training for the 1/2, which means I was scheduled to do 4 miles. Unfortunately, I wasn't far-sighted enough to switch my training day to Friday or Sunday. Two, My gym opens 2 1/2 hours later on the weekend and I wake up to icy rain. Three, the movie theater is about 25 minutes away from my home and is located in the opposite direction of my gym.

So, the mistakes.

1. Putting pressure on myself to finish the next day in the combo C25K + R/W program on the same day I have scheduled an all-day event and very little free time. Too much pressure, too little time meant I was anxious going into the session. I should have switched days for C25K so that I could concentrate & "enjoy" it.
2. Getting up late & not giving myself enough time to digest breakfast. I know better than to try & run on a full stomach.
3. Taking a Motrin for my leg before I ran because of a raging headache, not giving it enough time to digest.

So, about 15 minutes into the run, I start feeling nauseous--the combo of a full stomach and a pain reliever. I make it another 5 minutes before I have to stop and take a minute. I try running again, make another five minutes before feeling the urge to heave. And so it goes for the rest of the walk-run. At one point I was down to a 1 minute run-2 minute walk. Because my time at the gym is limited, I don't feel like I can stop, wait for the nausea to pass, and than attempt to finish strong. (Yes, I know it's all in my head now, but at the time I just felt frustrated and upset.) The irony is that by the end of my struggles, the nausea had mostly subsided. I kept thinking, If I'd only gotten up another 1/2 hour earlier....

So that's my story. My second close call with an unintentional boot & rally. It's an experience I hope not to repeat any time soon. Tomorrow I'm going to try W6D3 again, which is the same as W7D1. If it goes well, I might just call Monday my W7D1 and move along with the program, as I really think it was the pain reliever that sidelined me.

 

[swim-mom]

Deb - It sounds like you had a crazy weekend, but you still made some progress. Remember you still woke up and made the effort, you could have made enough excuses NOT to do it. So please give yourself credit for that

As for me - Today I RAN OUTSIDE Again By the time I got out of the door it was 5:50pm, and the sun was still out, so I thought I had enough time to be back with the sun still shinning.................Well, that was a bad idea! Because by 6pm it was getting dark and by the time I was at the 1/2 way point it was dark and the car head lights were on. The one road I run on to get home has NO sidewalks so needless to say I was scared, because I was in all black. (note: to self NOT a good IDEA, all the way around)

I run the whole time, and I even felt as though I picked up the pace a bit. Nothing to scream over but the little TURTLE in me, just wanted to TROT

I did the whole 3.1 miles in a PR of 38.34!! I took 2 minutes off of my time from Fri & Tue and last Sun!! Now I can't say I will ever do that time again, but IT felt great to just be able to run the whole time!!

I can't say it enough, but this program DOES WORK and if no one believes it JUST LOOK AT ME!!!! Rome was not built in a day, so don't put pressure on yourself to run overnight!!!

 

[3DisneyKids]

OMG - Everyone is doing an AMAZING job


So at 4:30pm I ran the WHOLE 3.1 miles straight AGAIN, so I guess I really can do this............I truly thought it was a fluke or something, but I have now done it 3 times!! So I think it is fair to say I am running

I did it in my usual TURTLE pace of 40 min, which is fine all things considered that there was snow and slush everywhere and I was afraid of falling!!

I am so happy, that I am doing this!!

I love reading how everyone is doing, it goes to show that we CAN DO ANYTHING!!!!

GREAT JOB! You ARE doing it!!!


I felt the exact same way the first time I ran a full 5k--it must have been a fluke. I fully expected to go out the next time and have some walking intervals. Then I did it again...and like you, couldn't really accept it until I had done it 3 times! But you are definitely running! We all are on this thread...great progress all around!

Debra--sorry Saturday turned out to be rough. But you still get an A+ for effort! Hope you took Sunday as a rest day.

As for me--I thought that I would have to take both Sat. and Sun. off due to family plans. (HSM on Ice was a blast for the kids...DD--turning 7 today--was out of her mind she was so happy, so it was worth it.) We got home Sunday afternoon and had only an hour before family was scheduled to come for the party. So I said to myself, "I can squeeze in a quick run..." Now, I laugh at this because NOTHING about my running is quick! But the point is that I made time for it and made my work-out a priority. Of course, I came bounding into the house all sweaty and there was my entire family...both sides...quite an entrance!

Today I will likely begin cross-training. I haven't been doing much at all. I have been running 5x/week (mostly because I am afraid of taking too much time off...like if I take 2 days off in a row then suddenly I won't be able to run 3 miles anymore... ). But I know that I need to get some cross-training in, so I am going to try an shake things up a bit this week.

Have a great week, runners!

 

[Fitswimmer]

Ok, I'm trying again. I tried a few months ago, got tendonitis in my ankle and had to quit for a long time.

This morning I started again with Week 1, Day 1. Wish me luck!!!

 

[swim-mom]

Ok, I'm trying again. I tried a few months ago, got tendonitis in my ankle and had to quit for a long time.

This morning I started again with Week 1, Day 1. Wish me luck!!!

You are not alone, it took me several times to actually complete this program. Remember one thing speed will come, so slow is actually OK!!

Good luck and welcome back!

 

[kimwim8]

Just to save some time...I'm copying from my journal...

*******************************
Yup, I went for a run. I'm so glad I talked myself into it. It was so beautiful here today (sunny and in the 50's) so there was no reason NOT to. I didn't have a c25k printout handy, and didn't feel like going online...so I just figured I'd wing it, and maybe run a "kim" (aka 2 miler). After 1 mile (12 mins) my legs were heavy, so I took a walk break. But when I was walking my shins were really hurting bad. I walked 4 mins (1/4 mile) and then started running again, just to see how far I could go. I made a loop and ended up running all the way home. Total distance = 3.2 miles. Time 39 minutes. Thanks to U2 for keeping great pace for me.
*******************************

I'm not sure where I fall in with the c25k program anymore. I guess since I had been running consistently up until 3 months ago, it didn't take every single run on the plan to get back into it. None of my runs are EASY by any means, but I feel like it wasn't as tough to get to this point this time around.

Stay strong, running buddies. I'm so proud of all of you!

 

[Fitswimmer]

You are not alone, it took me several times to actually complete this program. Remember one thing speed will come, so slow is actually OK!!

Good luck and welcome back!

Well, I've got the sore muscles today to prove I did it yesterday, but I took today entirely off-no pool either. I'm trying to follow the program to the letter this time. I think I was trying to do too much at once last time. I was doing the C25K and doing kick sets with fins during my swim workouts on the "off" days. I think if I swim on "off" days I've got to avoid working my legs too hard, at least at the beginning.

 

[blizzard]

Tomorrow I start Week 4, but I wanted to share a little rant and see what others think...

According to "the plan" training can be done by time or by distance. I know that you are supposed to look at one or the other, not both. However once you get to week 5, all distances and times (if you were to assume they were equal) are at 10 minute per mile pace (or 6mph). This assumes that whichever way you are doing it, you are at the same place in the program. (ie week 6 distance or week 6 time should be at the same level, no?)

Am I the only one who runs a LOT slower than 6mph? Does this discrepancy bother anyone else?

 

[swim-mom]

According to "the plan" training can be done by time or by distance. I know that you are supposed to look at one or the other, not both. However once you get to week 5, all distances and times (if you were to assume they were equal) are at 10 minute per mile pace (or 6mph). This assumes that whichever way you are doing it, you are at the same place in the program. (ie week 6 distance or week 6 time should be at the same level, no?)

Am I the only one who runs a LOT slower than 6mph? Does this discrepancy bother anyone else?

I did the whole program by distance, because when it came down to it a 5k is distance not time. However, you need to do what works best for you. The best thing is to try them both out. I wanted to make sure when I was done with the program I could run the whole 3 miles and I could. I also had a TM so it was easy to track the distance.

Just remember that if you do time, you may not be able to run the whole 5k. You may have to work at it for a couple more weeks, but that is your decision. If you are able to do time, and you complete the program on time, the end result is that YOU COMPLETED IT!!

What do you want to do? that is one thing you left out??

P.S. I am a TURTLE!!!, so running fast is not part of my language yet

 

[SeattleGirl]

As a note on the distance: I'm at week 3 and I run about 12mph pace and the distance was roughly around that speed. I think they expect you to get slowly faster.

Also, for week 3: Do you do that set two times total, or three times? I feel like it was a lot easier than week 2.

I'm so impressed with all the people who are up to the 5k! DBF reports that he lost the cruise weight (we were on a DCL cruise about a month ago). I'm not expecting to lose a bunch of weight with just running (we don't eat really terribly or anything, but no diet), but it'd be nice to drop just a couple pounds so my clothes fit.

 

[BuzzLightyear33]

Tomorrow I start Week 4, but I wanted to share a little rant and see what others think...

According to "the plan" training can be done by time or by distance. I know that you are supposed to look at one or the other, not both. However once you get to week 5, all distances and times (if you were to assume they were equal) are at 10 minute per mile pace (or 6mph). This assumes that whichever way you are doing it, you are at the same place in the program. (ie week 6 distance or week 6 time should be at the same level, no?)

Am I the only one who runs a LOT slower than 6mph? Does this discrepancy bother anyone else?

You're right that as you get into the later weeks, the program basically assumes that you're running at a 6mph pace. I've found that to be a pretty comfortable jog for me, although when I'm on the treadmill I occasionally crank up my speed just to make that last little bit of distance tick by a little faster.

I agree with swim-mom; the 5K will ultimately boil down to distance. Besides, taking a little (or a lot) longer to run the course only means that you've gotten that much more aerobic exercise, which is never a bad thing. So, generally speaking, go for the distance and you can't go wrong.

I'm up to w8d2 this evening. I'd like to get it done earlier, but I've got to stay at school tonight for parent conferences By the time I get home, it'll be too dark to run outside, so it looks like a night on the treadmill for me.

Great job to everyone that's sticking with the program!

 

[Fitswimmer]

I'm not all that interested in time. If I can eventually get through a 5k at a 12 minute pace I'll be thrilled. For me, it's more about getting regular exercise and maybe getting some of this over 40 weight off.

 

[blizzard]

Just as a follow up...

I did Week 4 Day 1 this morning (by time, as I use the podcast). On all the day 1 runs, I have been using 5mph as my jogging pace to start (upping it on later days, or if I find it easy on the first day) Anyway, even at 5mph, all the distances were within a tenth of a mile (most even closer). I guess I'm happy enough with that. I may run for distance when we get to the 5k runs-we'll see. Either way it appears to be pretty close.

(Another thing that makes me go hmmm...
Week 3 - if you are doing distance you run 200 yards and then walk 200 yards etc., if you are doing time you run 90 seconds and then walk 90 seconds etc.-- methinks the distance people have that one easier, unless of course you walk at the same pace you run?)

 

[deekaypee]

Swim-Mom: I love the image of a trotting turtle; it reminds me of that early Walt Disney short based on Aesop's fable! Congratulations on running outside, in the dark, and setting a PR!! (Now promise me to get some reflective clothing, and to generally avoid running in the road, huh? ) Did you decide on a Disney event?

Erika: That's right, you prioritize your running--good for your body, good for your soul. How are your families reacting, immediate and extended? I bet the transformation in your identity is already happening, and they can see it. Also, what kind of XT are you going to pick up on? If I remember correctly, you have a strong athletic background and a range of skills upon which to draw. Btw, did you get your running shoes?

Fitswimmer: Welcome back to the program! It sounds like you're injury-free and ready to start fresh. I agree with making your off days easy or rest days for your legs, to give them a chance to recover.

Kim: Excellent work with the 3.2 miles & listening to your body. It sounds like your shins hurt worse on the walking and so you decided just to kick it up to a run? You're hard-core, man! Congrats!

Blizzard: I think I understand what you're saying. There does seem to be a suggestion that you're running if you're doing 10 mpm or better. So if you're slower than that & wish to finish a 5K by the end of the plan you need to follow distance over time. It is a bit inconvenient, but I think the plan was just designed as simply as possible & allows you to choose whatever method works best for you. I'd ignore the "expectation" about speed in the plan and decide whether you want to do the distance within the plan or to draw it out by a couple of weeks. Either one will get you to your goal, just be sure to take your body's needs and comfort into account.

Seattle Girl: Just do the reps twice. You might be right, that it's easier than W2. I think C25K has a built in schedule of harder sessions followed by easier sessions to help you recover. It'll happen again with w5d3, w6d1 and d2. I think running, without any other changes, will help you lose a couple of pounds. My friends who have done this have plateaued after 10 or so.

Buzz: Congrats on reaching & working through w8! It sounds like you've got a good pace for reaching a sub :30 5K!

As for me: I'm probably the rare one here in following time vs. distance, in part because I've combined C25K with another training plan which uses time as its measure for SR. I'm also spending an inordinate amount of my training on a TM, so time works for me. Even though I don't hate the TM, I find I have to work myself into getting on it & then want to get off it as soon as possible. (It's probably the winter doldrums.)

Anyway, I finished w7d2 today, the first "easy" run in a couple of weeks (meaning I didn't have to check my body for aches & pains while running). This feeling lasted through the rest of my R/W training & my XT for the day, so I'm relieved and happy! We'll see what Saturday holds, but I'm feeling optimistic.

 

[3DisneyKids]

Hi All!

Today is a rest day for me, so I am just popping in to cheer the rest of you on!

Nope, no new running shoes yet. I am going up on Friday morning, so I am looking forward to that. That means that tomorrow should be my last day without proper shoes. Good for that! I had planned to go yesterday, but we got socked with anouther massive winter storm. I am SO done with snow!

The extended family...well...my parents are super supportive. They are supportive of EVERYthing I do. Couldn't ask for better parents. DH's family....bleh. No, they didn't say anything and they won't. I could drop 50 pounds overnight and they wouldn't say boo (and since I don't have 50 pounds to lose, I really would be a sight! ). DH is very supportive. He is a natural athlete and runs 4-7 miles/day 6 days/week plus lifting. He has done this for as long as I have known him (14 years now). He is glad to see me getting my old fitness groove back.

As for XT, I am just in the gym for now lifting weights and doing the machines. Nothing special right now. IF spring ever arrives, I am a tennis nut so I add that into the mix 2-3 times per week. I would do it daily if I could coordinate court times and partners. Can't get enough.

I am always open to suggestions though. If anyone want to share a great workout, I will try it.

Have a great evening!

 

[kimwim8]

As for me: I'm probably the rare one here in following time vs. distance, in part because I've combined C25K with another training plan which uses time as its measure for SR. I'm also spending an inordinate amount of my training on a TM, so time works for me. Even though I don't hate the TM, I find I have to work myself into getting on it & then want to get off it as soon as possible. (It's probably the winter doldrums.)

Anyway, I finished w7d2 today, the first "easy" run in a couple of weeks (meaning I didn't have to check my body for aches & pains while running). This feeling lasted through the rest of my R/W training & my XT for the day, so I'm relieved and happy! We'll see what Saturday holds, but I'm feeling optimistic.

Hey Debra! No, you're not the only "time" girl here. I followed the time method both times I've done the c25k program, and it's worked well for me. I don't know that I could've kept run/walking as long as distance would've taken me (since I sometimes can be turtle-ish too ). I was never training specifically for a 5k right afterwards, so I figured I'd just keep increasing the distance after I've gotten up to running 30 minutes straight. Worked for me.

me - I ran with a co-worker today at lunch that is on the straight 25 minutes, so that's what we did today. I really had to convince my legs to continually go one in front of the other to finish it since they're still mad at me for Monday's run. But it's another run logged, and I plan on doing another 25 minutes on Friday, then I'll try that 3.2 mile loop again on Sunday.

Keep up the GREAT work, everyone!!