Can this be done?

[walkdmc]

I know no one can really answer this question but here's my dilemma and I'd love feedback.

Can I do a 5K in October? I'm out of shape and overweight.

I signed my family of four up for the Family Fun Run 5K, to take place at the AK on Oct. 1. My kids and DH are in good enough shape they could probably "wing it" but they're still training a bit. I am about 80 pounds overweight, doing WW and losing about 2 pounds/week. I am healthy, despite being fat. I have started working out with a trainer, who is aware of my 5K goal AND I have been doing the Couch to 5K. I just finished week 1. I already did weeks 1 and 2 but decided I had enough time to start over since I was pretty beat after week 2.

For those who don't know, this particular 5K requires participants to be able to run a 16min/mile MAX. If you can't keep up that pace, a bus picks you up and takes you to the end. I don't want to get on that bus.

I have 3 months and 2 weeks to become fit enough to run those 3+ miles. I am overweight but healthy, with decent exercise tolerance, IMO. Can this be done? Have you done it? Know anyone who did it?

I started exercising regularly about 2 months ago and already notice a big improvement in my aerobic fitness.

TIA!!!

 

[Rose&Mike]

IMO, barring any unforeseen circumstances I think it's very doable.

From my estimation you have about 15 weeks. That's a huge amount of time. With modest weight loss you could be down another 15-30 pounds--that alone will help so much with your time.

And 15 weeks to train is a long time too. You could start today and run/walk .25 miles at a below sweep pace and by only adding .25 per week easily make it to 3.1 by race time. (Of course, I hope you are going more than .25 miles right now cause exercise is great for you!)

FWIW I started last January--basically on the couch. In 2010 I ran a 10k, a 4 miler, a 5k, and 2 half marathons--and lost 50 pounds!

You can do this you just have to believe in yourself and put in the time it takes to train.

Remember dlf beats dnf beats dns.

Good luck!

 

[crewmatt]

That is certainly reasonable . For reference a 16 min/mile is a 3.5 on a treadmill. So that'll help you gauge the speed if you can get access to one.

I would look up a couch to 5k plan first of all. Most of them will develop you to being able to complete a 5k within 6-8 weeks and some of the more aggressive ones in a month, which gives you months of padding. I'd actually recommend signing up for a local one or two also to get used to the whole experience. They're actually very fun.

Depending on your level of training, the Galloway's run-walk method will probably be where you should look for your first one. If you have any more details about your current level of fitness we would probably be able to provide you more advice.

A few general things to remember:

1) Be cautious, your aerobic and muscular systems will train far faster then the bones and joints. Make sure not to overdo it, as an injury could easily end your plans. Rotate easy and hard days.

2) Stay hydrated - especially in this summer heat.

3) Check with a doctor, just to make sure you dont have any underlying heart issues/etc. For the most part you're probably good but better safe than sorry

4) Find a friend to train with who is approximately your level (hence the picking a local race as well). A friend will certainly make it more fun and consistent.

5) Consistency is key

6) Train for distance first, speed second. So get yourself up to being able to cover the distance through walking it, walk-running it, then running it consistently, then running it fast

7) Don't overdo the post workout snacking - running a mile burns 1 chips ahoy cookie.

Good luck

 

[walkdmc]

Remember dnf beats dlf beats dns.

Good luck!

What does this mean?

Thanks so much for your inspirational words and a big CONGRATS on your weight loss!!

In your post, did you mean I could run a 1/4 mile, at the 16min/mile pace, then add 1/4 mile a week? That makes sense.

Thanks again!

 

[Rose&Mike]

What does this mean?

Thanks so much for your inspirational words and a big CONGRATS on your weight loss!!

In your post, did you mean I could run a 1/4 mile, at the 16min/mile pace, then add 1/4 mile a week? That makes sense.

Thanks again!

The WISH motto is dead last finish beats > did not finish > did not start.

I would not recommend adding .25 a week as a training program, I was just giving it to you as an example of how much time you had. The point being that even if you ONLY added .25 per week you have tons of time to get ready for the race.

I would definitely look into c25k or a galloway program. If you need to repeat a week, that is definitely ok.

Put your training down on paper--I use an excel spreadsheet. Set reasonable expectations and goals.

Matt gave fabulous advice. I think finding a local race before the w&d is a fabulous idea. Look at it as practice for the big day.

I really believe that this is doable, if you believe in yourself. Here's the thing, if you get swept, you will know that you worked very hard. There are always more races and more chances. Sometimes the hardest part is getting started. I know that fear held me back from doing so many things. Don't let it hold you back from at least trying.

Good luck!

 

[Retye81]

That is very possible! Just keep with your program and any weeks that you feel you struggled a lot with don't be scared to repeat. I had to repeat a few weeks in my couch to 5k but it was worth it!

Regarding dnf beats dlf beats dns: I would much rather finish dead last and finish than not finish at all. Don't be scared to come in last, you aren't racing the other participants. It is about setting and beating personal records.

Good luck! I know you'll feel so good when you finish your first one.

 

[Rose&Mike]

Ok, so I am not having a good day today. Someone should have corrected me!

Dead last finish > did not finish > did not start.

Issues, today, what can I say. Always better to try and be last than to not try at all.

Thanks Retye81 for pointing this out!

 

[Retye81]

Whew, I was confused. I was thinking "well that's just a terrible motto". Lol

I came in almost last in my first 5k. An 80 year old lady ran right past me (I was 28) but I was just so happy I did it!

Walkdmc, you will rock that race out! Enjoy it. I haven't been able to do any Disney races yet and I'm totally jealous. I can't wait until I can run in one!

 

[cewait]

That is certainly reasonable . For reference a 16 min/mile is a 3.5 on a treadmill. So that'll help you gauge the speed if you can get access to one.

I would look up a couch to 5k plan first of all. Most of them will develop you to being able to complete a 5k within 6-8 weeks and some of the more aggressive ones in a month, which gives you months of padding. I'd actually recommend signing up for a local one or two also to get used to the whole experience. They're actually very fun.

Depending on your level of training, the Galloway's run-walk method will probably be where you should look for your first one. If you have any more details about your current level of fitness we would probably be able to provide you more advice.

A few general things to remember:

1) Be cautious, your aerobic and muscular systems will train far faster then the bones and joints. Make sure not to overdo it, as an injury could easily end your plans. Rotate easy and hard days.

2) Stay hydrated - especially in this summer heat.

3) Check with a doctor, just to make sure you dont have any underlying heart issues/etc. For the most part you're probably good but better safe than sorry

4) Find a friend to train with who is approximately your level (hence the picking a local race as well). A friend will certainly make it more fun and consistent.

5) Consistency is key

6) Train for distance first, speed second. So get yourself up to being able to cover the distance through walking it, walk-running it, then running it consistently, then running it fast

7) Don't overdo the post workout snacking - running a mile burns 1 chips ahoy cookie.

Good luck

+1!

I will add that historically for the Disney 5k's, once you are in the park and if you continue to move you will be allowed to complete the race.

What I like about your plan today is that you are working with a trainer so I know that you will be using an better balanced approach to getting to your goal. All too often folks just do not want to work on overall body strength. Think of it as the more muscles you energize, the more Kcal you burn... even hours after your workout.

 

[walkdmc]

Thanks everyone! I feel very motivated.

 

[gudrench3]

Hi there, I have just started training for my first 5k on October 1st. I, too and over weight...but I just finished the first workout as part of the Couch to 5k plan (C25k). I am very out of shape, but I was able to run for the time that it told me to. This is a great program because it only takes 30 minutes to complete. I have a WISH journal were I'm keeping all of my information in regarding my C25k journey. If I can do this...so can you!!! The link to my journal is: http://www.disboards.com/showthread.php?t=2631348 .

Again GOOD LUCK!!! You can do it!!!!

 

[walkdmc]

Hi there, I have just started training for my first 5k on October 1st. I, too and over weight...but I just finished the first workout as part of the Couch to 5k plan (C25k). I am very out of shape, but I was able to run for the time that it told me to. This is a great program because it only takes 30 minutes to complete. I have a WISH journal were I'm keeping all of my information in regarding my C25k journey. If I can do this...so can you!!! The link to my journal is: http://www.disboards.com/showthread.php?t=2631348 .

Again GOOD LUCK!!! You can do it!!!!

Very cool! Thanks a lot! I will check out your journal.

Are you doing the Disney 5k?

 

[TMcDwyer]

The Disney 5K on 10/1 will also be my first 5K. I have always wanted to be a runner, but injuries have always slowed me down. My husband recently started running and is doing the Wine & Dine 1/2, so I decided to take the plunge and sign up for the 5K. I am terrified!!!!

 

[walkdmc]

Not that I want to scare you more but I'm quite apprehensive about the terrain at the AK. All I keep seeing, when I imagine starting the run, is that serious incline on the way to the Tree of Life, LOL. Well, good thing it's in the beginning (I'm assuming). Plus, it's a hot park with cobblestone walkways. This will be interesting.

I've been jogging on a treadmill but plan on switching to the outdoors 6 weeks before the event, to get used to the pavement and heat.

It's nice to know I'm not alone! Is your family running with you?

 

[cewait]

Not that I want to scare you more but I'm quite apprehensive about the terrain at the AK. All I keep seeing, when I imagine starting the run, is that serious incline on the way to the Tree of Life, LOL. Well, good thing it's in the beginning (I'm assuming). Plus, it's a hot park with cobblestone walkways. This will be interesting.

I've been jogging on a treadmill but plan on switching to the outdoors 6 weeks before the event, to get used to the pavement and heat.

It's nice to know I'm not alone! Is your family running with you?

Hill, Yes! Insurmountable? Hill No! Take no prisoners....

Here is a copy of the course.

http://www.mapmyrun.com/routes/fullscreen/36498622/

Disregard the elevation map as it works off the USGS maps created prior to the park's construction. There is a rise going from the park gate to the Oasis Loop prior to the Tree of Life. It is NOT by any since of the imagination a hill. Note that it is a mile into the race before you see the park gate so you have plenty of time to warm up.

Honestly, the largest issue and it is more an issue in the marathon in January than in this race is the perception of the paths being bumpy and unlevel. The Imaginears placed thousands of little foot prints in the pathways to simulate a dried up dirt trail. Keep you head up and ignore them. They do not create any footing issue at all.

This will be a fun race for a first 5k.... Enjoy the day and just keep moving.

 

[gudrench3]

Very cool! Thanks a lot! I will check out your journal.

Are you doing the Disney 5k?

No, but I sure wish I was. I've just returned from a trip to WDW, so I am now starting to save money for my next trip (2013)! The 5k that I will be doing is for through my church. I will be running with you in spirit though...wishing I was there to meet and run with you...maybe we'll meet at the Princess 2013!!! :-D

 

[walkdmc]

Hill, Yes! Insurmountable? Hill No! Take no prisoners....

Here is a copy of the course.

http://www.mapmyrun.com/routes/fullscreen/36498622/

This will be a fun race for a first 5k.... Enjoy the day and just keep moving.

Thanks! That map is great. It looks like the majority of the race will be on the nice flat parking lot area, right? I really can't wait.

 

[Sandi]

You can do it. I started training for my first 5K in September and ran it at the beginning of December. There is nothing that says you have to run the whole thing. There is no shame in running for 5 minutes and then walking for a minute (or any other combination).

The whole "hill" discussion reminded me of DD16's High school Cross Country team's fun T-Shirt: It's a Hill, Get Over It.

 

[cewait]

Thanks! That map is great. It looks like the majority of the race will be on the nice flat parking lot area, right? I really can't wait.

Actually, no... the first mile is parking lot. Mile 2 enters the park and exists to a cast member roadway, the one that parallels the train ride to Conservation Station. Once back stage, the area remains heavily treed. Mil 2 returns back into the park, loops Asia then exits a cast member exit. This back stage area is just plain ugly road. Then around mile 3 back to parking lot.

 

[BernardandMissBianca]

Yes it can be done and I'm living proof!!

DS14 and I ran the Everest Challenge in May. I am currently about 65 pounds overweight, I've lost almost 10 so far. I did the C25K program and only got to week 5 before the race.
A little knowledge about disney races. Yes it is a 16 minute mile but that time doesn't start until the very last person crosses the start line. Disney starts races in waves. We were in Wave 3 of 7 and they let the waves go in 5 minute increments.
The "hill" is just the hill over the bridge to the tree, shorten your stride for a quick turn over rate with your feet. You'll be up the hill in no time. It's actually a pretty nice run for the most part, there are a few spots where there are storm drains that dip down (mostly on the right side of the path) you just need to watch those.

My best treadmill time on C25K was about 48 minutes but during the race we finished in 46:24. And I walked quite a bit. I'd run then walk for 30 seconds to a minute, then run again (probably about 5 minutes).


I'm hoping to sign up for the Disney 5K race in October as well with the whole family. I just need to see if DD can maintain that pace for 3 miles.