2008 - C25K program :) WELCOME!!

[swim-mom]

Hi everyone

I am finally feeling better I hope to be outside running soon, maybe even today!!

I had hoped to run on Fri, but we had a massive rain storm. Yesterday (Sat) the same thing. Today it is very windy, but I may just do it otherwise it will be tomorrow!!!

Keep up the good work everyone!!! I will post tomorrow after I run

 

[kimwim8]

[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.

Not at all, Debra! I appreciate it! Stop by and join the chaos anytime.

You all are doing SO great! I'm proud and honored to be a part of this group.

As for me, I was scheduled to run 28 minutes. I figured I'd bump it up to 30 minutes to get a feel for how this coming week will feel. When I got to the point that I figured I'd turn around, I was only at 13 minutes (I expected to be at 15 minutes). So I decided I'd go for it and run the 3.2 mile loop in my neighborhood. I cranked it up for the last 1/4 - 1/2 mile and finished in 36 minutes. It's been about 5 months since I've run that far straight through. So thanks - to all of you guys - for keeping me going!

 

[3DisneyKids]

Not at all, Debra! I appreciate it! Stop by and join the chaos anytime.

You all are doing SO great! I'm proud and honored to be a part of this group.

As for me, I was scheduled to run 28 minutes. I figured I'd bump it up to 30 minutes to get a feel for how this coming week will feel. When I got to the point that I figured I'd turn around, I was only at 13 minutes (I expected to be at 15 minutes). So I decided I'd go for it and run the 3.2 mile loop in my neighborhood. I cranked it up for the last 1/4 - 1/2 mile and finished in 36 minutes. It's been about 5 months since I've run that far straight through. So thanks - to all of you guys - for keeping me going!

WOO-HOO, KIM! That is awesome! Three cheers for you! Hope all is well there...thinking about you!

I went to the gym this afternoon to get my run in on the TM (realllllly windy here today and I am a wimp-a-saurus)...and I got there just as they were closing! I knew they closed early on Sundays, but I thought it was 2pm and in reality they close at 1. So, what was I to do?

I sucked it up and ran outside in the raging wind! I have some serious wind burn on my face (but hey, at least that is better than pasty winter white, right? ). I did 4 miles...though I had a few walking episodes in there. There were times when the wind was just too much for me, so when it was really gusting, I walked for about a minute or two, then picked up the run again. Once I turned around and had the wind at my back, I was able to run the whole way. So it was 4 miles total and I am guessing about 3.25 of that was running.

This week I am going to try a kick-boxing class for some XT. I have always wanted to give it a shot...I'll let you know how it goes!

Also, I officially started with my running coach on Friday, so he has me doing a mix of long(er) runs and short runs all this week (I say long-er because I would not yet classify them as true long runs yet... ). He chooses to measure by duration of run as opposed to distance. So on my long days, he wants me to run for 50 minutes. And the short days are 25 minutes. So we will see how that goes. 4 or 5 days/week. We talked about pace as well (I am between 11:15 mm and 12mm), and he agrees that I should not even be worried about pace at this stage of the game. He said in about 6 weeks we can start working on that if I choose that I want to have a quicker pace. And I committed to my first race...a 5-miler here in my town on May 4th!

Keep running!

 

[Fitswimmer]

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.

I took your advice and slowed down a bit today. I'm also doing weight training which should help me too.

 

[swim-mom]

Finally after TWO weeks of being sick, I decided to go out and run. Things were great up until I left my house

I THOUGHT the wind was GONE, but I was wrong......that was problem #1. My whole body ached the whole way and I ran against the wind until my turn around point (1.5miles), and I wanted to scream and just "can" the whole thing and WALK home I kept going though and managed to run all the way back home, don't ask me how but I did it at TURTLE PACE

My face is wind burned, and my body is now screaming for the 14 days I did not do anything!!!!

So at 38.30 I finished!! I will be happy when my body remembers that IT USED to do this............................

Keep up the goodwork everyone!!!

 

[deekaypee]

Kim: Congratulations on the 3.2 miles & 36 minutes and for challenging yourself! That's quite a bump in time & it sounds like you were zipping right along, too! You're doing great, and I'm sure it feel wonderful to have these milestones in your running to celebrate!

Erika: Running in the wind, with enough gustiness to give you wind burn (why, oh, why couldn't it given you a PR instead??? ) You're hard-core, I tell you, hard-core. My stylist (a.k.a. the woman who butchers my hair) LOVES kick-boxing & swears by it; she's got a pretty cute butt, too, so I'd say that's a pretty strong reason to try it out--at least for me. (Unfortunately, we don't offer the class at my gym, so...) Sounds like your running coach knows how to get you to your first race with the shorter/longer runs. I'm pretty impressed that he's having you double the time of your shorter run on your LR. Is your LR supposed to be a LSR (Long Slow Run) or to be run at whatever pace you can maintain?

Fitswimmer: I do hope that you can avoid aggravating your shin splints. I know the weight training will help, without a doubt, and think the slower pace should, too, if my experience is any indication. I'd love to hear what others have to say, though, as I'd like to learn new strategies. After all, our bodies all react a little differently.

Swim-Mom: Two weeks off & you run a 5K. Another hard-core warrior woman! (Or TURTLE, if you prefer!) See, you outdoor folk & your wind-burned faces--or should I say healthy glows--are impressive to me because I'm too much of a weather wimp. Or I just don't hate the TM enough. I'm so glad you got out there & worked up a good sweat, though, as it means you're really recovering!

As for me: I'm in the last week of C25K, and ran my first 30 minutes straight. Now, that's not a 5K for me, so I'll continue to add time to my runs after the "official" ending of the program. I can't say it was particularly easy for me, as I had a not-great eating/resting/highly social weekend, but I muddled through & felt all the better for it afterwards.

As many of you know, I'm training for a 1/2 marathon in May, using John Bingham's Marathoning for Mortals R/W plan. This Monday, the plan calls for a 45 minute R3W2 strategy, and I've done a mash-up between this program and C25K. Instead of a consistent RW, I'm following CW5K W9 by completing a 30 minute R & then immediately complete a MfM-determined W2R3 training plan for the remaining 15 minutes. Next Monday, the MfM plan calls for 50 minutes R3W2 strategy, so I will R33 and then W2R3 for the remaining 17 minutes. So I'm following the "no more than a 10% weekly increase" rule. I'll also have to build in easy weeks to my jerry-rigged plan, probably by maintaining my running time for an extra week or two at set points; I have yet to figure these out.

Now, I have no idea how this plan will play out the day of the 1/2 marathon, although I suspect I will attempt to RW the entire time at a 4/1 or a 5/1, but I think the general training program should keep me progressing toward my goal for the January marathon, which at this point is a RW, with longer intervals of running interrupted by short walks happening only at the water stops.

 

[3DisneyKids]

Erika: Running in the wind, with enough gustiness to give you wind burn (why, oh, why couldn't it given you a PR instead??? ) You're hard-core, I tell you, hard-core. My stylist (a.k.a. the woman who butchers my hair) LOVES kick-boxing & swears by it; she's got a pretty cute butt, too, so I'd say that's a pretty strong reason to try it out--at least for me. (Unfortunately, we don't offer the class at my gym, so...) Sounds like your running coach knows how to get you to your first race with the shorter/longer runs. I'm pretty impressed that he's having you double the time of your shorter run on your LR. Is your LR supposed to be a LSR (Long Slow Run) or to be run at whatever pace you can maintain?

As for me: I'm in the last week of C25K, and ran my first 30 minutes straight. Now, that's not a 5K for me, so I'll continue to add time to my runs after the "official" ending of the program. I can't say it was particularly easy for me, as I had a not-great eating/resting/highly social weekend, but I muddled through & felt all the better for it afterwards.

As many of you know, I'm training for a 1/2 marathon in May, using John Bingham's Marathoning for Mortals R/W plan. This Monday, the plan calls for a 45 minute R3W2 strategy, and I've done a mash-up between this program and C25K. Instead of a consistent RW, I'm following CW5K W9 by completing a 30 minute R & then immediately complete a MfM-determined W2R3 training plan for the remaining 15 minutes. Next Monday, the MfM plan calls for 50 minutes R3W2 strategy, so I will R33 and then W2R3 for the remaining 17 minutes. So I'm following the "no more than a 10% weekly increase" rule. I'll also have to build in easy weeks to my jerry-rigged plan, probably by maintaining my running time for an extra week or two at set points; I have yet to figure these out.

Now, I have no idea how this plan will play out the day of the 1/2 marathon, although I suspect I will attempt to RW the entire time at a 4/1 or a 5/1, but I think the general training program should keep me progressing toward my goal for the January marathon, which at this point is a RW, with longer long runs (intervals of running interrupted by short walks happening only at the water stops.

Hey Debra--lol. I guess I am getting hard core...who knew? Actually, my coach is not having me double the longs from the shorts, but rather his goal for me is that there be at least 20 minutes difference between a short and a long. And since my longs are only about 45 minutes right now, that means that my shorts are about 25 minute runs. Starting this week, though, my long runs go to 50 minutes and my shorts stay at 25.

Sounds like you are making great progress! Congrats on the full 30 minute run! WOO HOO! And then to keep going for the R/W is great! Sounds like you will be in great shape by May!

I'll report back on the kick-boxing...

 

[swim-mom]

Deb - I dont know how you are doing "two" training plans at one time, you are the WARRIOR woman

Ericka - Keep us posted how you are doing with the running coach. I would love to have one, but I live in the southern most part of the state and I could not even find a running club to join. Everything like that, including running speciality stores are in the nothern part of the state!!

Today my body is screaming from running yesterday, so it appears once again 14 days off is not a good thing..........and my body is fightening me NOT to do anything!!

However, this is a battle I will WIN.............tomorrow I will be running again, even with Motrin

Keep up the good work everyone

 

[Fitswimmer]

Deb - I dont know how you are doing "two" training plans at one time, you are the WARRIOR woman

Ericka - Keep us posted how you are doing with the running coach. I would love to have one, but I live in the southern most part of the state and I could not even find a running club to join. Everything like that, including running speciality stores are in the nothern part of the state!!

Today my body is screaming from running yesterday, so it appears once again 14 days off is not a good thing..........and my body is fightening me NOT to do anything!!

However, this is a battle I will WIN.............tomorrow I will be running again, even with Motrin

Keep up the good work everyone

Aleve is my best friend....

I went in the pool today and I noticed that my legs were pretty heavy from jogging yesterday. However, my upper body was stronger because of the weight training I've been doing!

 

[swim-mom]

Aleve is my best friend....

I went in the pool today and I noticed that my legs were pretty heavy from jogging yesterday. However, my upper body was stronger because of the weight training I've been doing!

I can't wait for my pool to be opened in May, then I can start adding swimming which will be my XT

 

[3DisneyKids]

Ericka - Keep us posted how you are doing with the running coach. I would love to have one, but I live in the southern most part of the state and I could not even find a running club to join. Everything like that, including running speciality stores are in the nothern part of the state!!

Hi All--I did my first 50-minute run today! It was definitely a challenge! I was on the TM, so I don't know how well I would have managed outside.

I hear ya about not having anything close. This is about 35-40 minutes away, but I figured that is not too bad for once a week. Any farther away though, and it would have been a no-go. When I meet with him next, he is going to do a gait analysis and then we will go from there. I am still just doing "easy" runs right now--meaning no worries about speed, etc. Just getting the minutes in. Not sure when that will change, but I will keep you posted.

 

[kimwim8]

Hi All--I did my first 50-minute run today!

CONGRATS!!! That's awesome!!Look at you go, girl!

I ran 30 minutes on my lunch break today. It was a hard breathing run, just couldn't seem to catch my breath. But I got through it.

Oh, and a bit of good news...I haven't lost any pounds in a while, but my pants are definitely fitting looser now. That's a great feeling!

 

[swim-mom]

Where is everyone???

Today I ran my 3.1 route with massive wind, for some reason the wind comes out when I run I really thought 37 minutes was in sight, but as soon as I turned the corner to come home I was beat..........and clearly not fast enough to hit 37. My ending time was 38.03, so close I could taste it

All things considered, I ran the whole thing and I feel great afterwards

I hope all is well with everyone!!!

 

[3DisneyKids]

Where is everyone???

Today I ran my 3.1 route with massive wind, for some reason the wind comes out when I run I really thought 37 minutes was in sight, but as soon as I turned the corner to come home I was beat..........and clearly not fast enough to hit 37. My ending time was 38.03, so close I could taste it

All things considered, I ran the whole thing and I feel great afterwards

I hope all is well with everyone!!!

Awesome job! Good for you! Great job for sticking with it even in the wind. I am a massive weather wimp and hate to run in the cold or wind. I have had to do it a few times this winter, and hated it each time.

Today was a short, easy day (based on my coach's training plan), then I will take one week-end day off and the other one will be a long run (which for me is 50 minutes for right now).

Keep running!

 

[kimwim8]

Hey guys. I'm still around. I ran 30 minutes again y'day. Breathing was a little better, but definitely not a smooth-sailing run.

My plan is to run again tomorrow at least 30 minutes. If I'm doing well at the 15 minute point where I'd turn around, then I'll just go for the 5k route.

WISH me luck!

 

[deekaypee]

Sorry I've been sort of MIA the last couple of days. It's spring break week here and LTO.

Swim-Mom: Like Fits said, sometimes painkillers are my close friends: Motrin, Aleve, Tylenol. I love the way you got right back into the running groove. And I think that your 38 minute 5K is a great time, whether or not it was windy! Especially because you felt great after.

Fitswimmer: What kind of weight training are you doing for your upper body. I absolutely hate weight training for my weak upper half, but really need to commit to pushing myself. I'd love to use swimming as my XT but--shame-faced confession--I can't swim. Little bit terrified of water, I guess. It's one of the things I want to face & overcome sometime.

Erika: Congratulations on finishing your 50 minute run!!! I can't imagine getting to that point. What is a gait analysis consist of, do you know? And will it help you when it comes to buying shoes?

Kim: Yay for getting in your run on lunch break. That's dedication. I'm still breathing heavier than I would like on the 30 minute runs, too, but I'm sure it'll get better.

As for me: I've had a long week because of spring break, with various things competing for my attention. DH used break as an excuse to up his training to every day of the week. And however long he trains at the gym, I train--otherwise I'd never see him. Of course, I don't train with the intensity he does...yet. Anyway, I finished my last official week of C25K with time & I'll be sticking to the 10% increase rule next week. I'd like to just kick it to the full 5K distance, but I know my knee wouldn't like me.

I also finished my LR training for the 1/2 marathon--5 miles on the TM because of rain. (Apparently, this is what Pittsburgh is like every winter and well into spring, so I'll either need to learn to like running in the rain or to make better friends with the TM.) I haven't been doing a great job of keeping track of my pace, so that might be a goal for next week.

It sounds like everyone here is making progress on so many fronts--getting stronger & healthier, challenging ourselves, seeing our bodies change, gaining energy. It's really cool, isn't it?

 

[Fitswimmer]

After my treadmill time in the morning, I do a weight circuit that contains machines to work shoulders, biceps, triceps, chest, abs and legs. I find that it's really helping.

 

[deekaypee]

Fitswimmer: Thanks for the info!

As for me: I started my post-9 week C25K running program yesterday, adding time so that I actually get to the point where I'm running the distance as well as the time.

For whatever reasons, yesterday's 33-minute run (that 10% rule) was easier than all last week's 30-minute runs. I suspect part of the reason is that I broke the mental barrier of the 30 minute run. Anyway, the C25K run went great, as did the R/W that followed it. In fact, I felt energized for the whole WO and for the rest of the day. Now I'm looking for the magic formula that will allow me to repeat the experience.

I do hope everyone out there is having their own successes, overcoming their challenges, and learning more about themselves & their abilities. Post & let us know how you're dong!

 

[swim-mom]

Deb - You are amazing, I have no idea how you are doing two programs !!! Congrats on geting through the mental barrier of 30 minutes

Ericka - a 50 minute straight run is great!!! You have made great progress so fast..........and you said you were never a runner?? Are you sure???

Fitswimmer - Seems like you have a plan, it will help you accomplish your goal. How is the program going??

For me - I ran today at 7pm, and I did not think I was going to, but hey 7pm was perfect!! There were little cars and the whole run just felt good. So I did my normal route in 37 minutes, but I also started timing after I walked up the block and right as I started to run. I wanted to see time wise how far I was running so see about turning around at 15 minutes, but I decided to just do the whole 5K.

I have been having some neck issues and just had x-rays too, so I am hoping for the best but it appears that I need an MRI before anyone will say anything Sometimes my neck hurts so bad, then again sometimes it feels OK. But wearing a racer back bra is out of the question, it pulls on my back and neck and causes too much pain..............if it is not one thing it is another!! I will know tomorrow when I am going for the MRI, but I am going to continue to run until I am told otherwise

 

[3DisneyKids]

Hey guys. I'm still around. I ran 30 minutes again y'day. Breathing was a little better, but definitely not a smooth-sailing run.

My plan is to run again tomorrow at least 30 minutes. If I'm doing well at the 15 minute point where I'd turn around, then I'll just go for the 5k route.

WISH me luck!

Awesome job doing the full 30! Woo-Hoo for you! When it comes to breathing, I have a great tip (this is from my days as a swimmer when breathing is a huge part of training)...when you feel like you are having a hard time regulating your breathing, just exhale really quickly. This creates a vacuum effect in your lungs and then the air just rushes back in. You can even try it right now at the computer...just exhale strong and fast and you will notice that the air comes back in without you having to try and take a big gulp of air. So when you are running, if you do this 2 or 3 times, it should help regulate your breathing a bit and get you back into a rhythm with it.

Sorry I've been sort of MIA the last couple of days. It's spring break week here and LTO.

Life is getting in the way here as well. I haven't posted in a few days. I have had MAJOR good news on both the running fronts and the career front, though. I received official notice from the university yesterday that I was granted tenure. So that is a HUGE deal for me.

Erika: Congratulations on finishing your 50 minute run!!! I can't imagine getting to that point. What is a gait analysis consist of, do you know? And will it help you when it comes to buying shoes?

Thanks! I have now done 2 50-minute runs. It is a challenge, but doable, so I guess that means that is the right level for me. I am not completely sure what the gait analysis entails, but I know that I have to wear spandex-type shorts so that the coach can see my whole leg...hip to ankle. Then he watches me run in a variety of ways....on the TM as well as outside. When outside, I know that I will have to do a [very short] sprint. Apparently, when you are running at or near your fastest, then you are using your "natural" or "un-trained" gait. I'll let you know the results after I have it done.

As for me: I've had a long week because of spring break, with various things competing for my attention. DH used break as an excuse to up his training to every day of the week. And however long he trains at the gym, I train--otherwise I'd never see him. Of course, I don't train with the intensity he does...yet. Anyway, I finished my last official week of C25K with time & I'll be sticking to the 10% increase rule next week. I'd like to just kick it to the full 5K distance, but I know my knee wouldn't like me.

I also finished my LR training for the 1/2 marathon--5 miles on the TM because of rain. (Apparently, this is what Pittsburgh is like every winter and well into spring, so I'll either need to learn to like running in the rain or to make better friends with the TM.) I haven't been doing a great job of keeping track of my pace, so that might be a goal for next week.

GREAT job for completing! Way to go!

Ericka - a 50 minute straight run is great!!! You have made great progress so fast..........and you said you were never a runner?? Are you sure???


lol...yeah, I am sure. Believe me, no one is more shocked by my progress than I am!



For me - I ran today at 7pm, and I did not think I was going to, but hey 7pm was perfect!! There were little cars and the whole run just felt good. So I did my normal route in 37 minutes, but I also started timing after I walked up the block and right as I started to run. I wanted to see time wise how far I was running so see about turning around at 15 minutes, but I decided to just do the whole 5K.

AWESOME job!


I have been having some neck issues and just had x-rays too, so I am hoping for the best but it appears that I need an MRI before anyone will say anything Sometimes my neck hurts so bad, then again sometimes it feels OK. But wearing a racer back bra is out of the question, it pulls on my back and neck and causes too much pain..............if it is not one thing it is another!! I will know tomorrow when I am going for the MRI, but I am going to continue to run until I am told otherwise

Keep us posted!

As for me...things have been going well on the running front. I am having some very slight soreness of the upper part of the IT band (up by my hip), though my coach says that this is just normal conditioning soreness and not the start of an over-training injury.

Next week or the week after I will begin time trials and speed training. This is at my request. While I don't feel the need to ever get "fast," I would like to bump my speed up to the 10mm pace and then go from there (I am at 11:15 - 12mm right now). Here is the process...I will have two long[er] runs each week, 2 short runs each week and 1 speed training day each week. On the speed training day, I am to go to a track (or on the road using telephone poles as markers) and run "comfortably fast" (meaning not my fastest...about 80% of max) on the straightaway of the track and then do a slow jog on the turns...80% max on the next straight, and then slow jog the turn again. On the road, you can do this by going fast for two telephone poles and then slow jog for 2, etc. Do this 6 times and then that is it for the run that day. Again, I'll let you know how it goes after I do it the first time...I am nervous but certainly intrigued as well!