Runners UNITE! We've graduated C25K, so let's keep on going!

[corinnak]

Oh, Katerkat - I almost forgot. Have you looked at the tool on runnersworld.com that makes you a custom training program? It will take your current pace and your intended race and the number of weeks you have and it generates what seems to me like a pretty decent training plan. Just thought it might be worth a look for you!

I just did a rockin' "Kim" if I do say so myself. Squeezing it in this morning. I'm very proud.

 

[katerkat]

Yeah, I've been reading but I didn't want to post when I was doing so badly in the beginning. Five minutes was killing me for a bit there! But completing W5D3 made me feel like a real graduate again.

Thanks so much for the link!! I love that training program! Customizable is good - I was trying to modify a couple for my own use, since I wanted to do my long runs/tempo runs on days Russ would be in preschool. I really like the plan RunnersWorld came up with! And it's only three days of running!

 

[smileyk8]

Hey guys,

Thanks for the reassurance that the TM is a different running environment. Corinna, i measure runs outside in two ways- nike plus and mapmyroute and i know from nike plus that i run much faster outside and have tried to stop that! I think the answer is trying to mix up my work outs more cos i can definitely see benefits of TM. I guess whatever you do more of is going to feel easier to your body which is maybe why outside seems better for you.

Well done for getting your intervals in, sometimes a gentle nudge is all you need!

Katerkat is sounds like you have had one rough winter- i'm very glad to hear your back in action. However, totally shocked to read about your son and even more so the response of the other boy's parents. Now i'm not a parent and learnt very quickly not to get involved in parenting issues but that was incredibly dangerous. Pre-school seems like a great plan to me.

Training plan wise how about the hal higdon 15km? I know it's a little further, but at least you'd be over prepared. Well that's my thinking for minnie- i'm following hal's half marathon plan (novice) and it doesn't seem to bad.

So.. today i hopped on a TM after work and did just over 4miles at incline 1% 3mins and 1.5% 2mins repeated for 45 mins at 9.5km/hr. Wasn't too bad so maybe need to hit speed up button!

Have a lovely weekend everyone

 

[kimwim8]

Welcome back, Kat!! Looks like we're at about the same level right now. Both of us working our way back. We've definitely missed you 'round here.

As for me, I had to skip my run y'day and today b/c of nasty weather outside (snow/slush/ice). At this point, I'm not willing to get on the TM. The TM seems to aggrevate my hip and leg issues and things have been going so smoothly this time so far that I don't want to jinx it. I think an extra day or two off won't be too bad. I hope to get out there tomorrow afternoon, even if I have to run in rain boots. Week 6 has two run/walk days so I might even do them back to back....but no promises.

Next week I'm scheduled for jury duty, so if I'm picked I won't be able to run at lunchtime. I'll have to run the early am hours like the old days. Who knows, maybe it'll get me back into liking that again.

Keep up the GREAT work, my running buddies!

 

[corinnak]

katerkat, I'm sorry you were having such a discouraging time with the runs for a while there - you know that struggling doesn't actually make you any less of a graduate, right? It's great to hear that you're back to a place you are feeling good about.

smileyk8 - I think I have actually spent as much time (or more) on the treadmill as I have out in the world. It's interesting to me that we seem to all have a tendency or ability to run faster on the road. I tend to do pretty well with maintaining a slow, steady pace - there's not much glory in it, but I think it ends up looking like endurance. One race I did last summer, there were some other runners who would run fast for a while, passing me up, then they'd walk for a while, and I, plugging away slowly, would pass them up. And in the end, I think they ended up pretty well ahead of me. My point? I'm not sure - maybe that running fast and walking to recover is as good (or better) a way to run a race as slower but constant running. It sounds like you're finding what's working for you, though. And your TM pace is TRES impressive!

Kim, sorry about your weather problems and impending possible Jury Duty complications. I wonder why the TM bothers your hip....you'd think it would be as level as anything. But whatever the reason, I think you are wise to stay away from anything that would aggravate things. Now that it's not dark SO late in the mornings, running in the AM may be a good option for you again, I suppose. Though it's not exactly bright and early yet, is it?

Here's something from the c25k website for your consideration, friends:

On a forum I contribute to, someone asked:

" I'm interested to know if those who have started this previously and got to week 3 or 4 had to stop because of injury or it got too hard or life just got in the way?"

I have also seen this sort of question in other C25K forums. Here was my reply on the forum in question:

http://www.c25k.com/finishing.htm


Do you all think there is something about the second half of c25k that leads to dropout? Are people in general just not likely to stick with something that long? I know I didn't actually finish the program as written, but I didn't exactly drop out, either. Well, I thought it was interesting food for thought/fodder for discussion, anyhow.

 

[smileyk8]

Kim, i hope that jury duty goes ok if you get chosen and i'll be sooo impressed if you can get up early to get runs in.

Corinna, interesting comment on c25k plan. I actually never followed the exact same plan, but a similar one and started it at week 3 so maybe in the case of my one it was the slow start the would put people off. I know that doesn't account for injuries tho.

So... i'm lookin for some advice from you graduates. Hal's plan simply states distances to run and i know i need to run hills and speed intervals. What sort of inclines do you run and also what sort of differences in speeds should i be aiming for?

Today i did just over 7miles (1hr 15mins) and alternated between 2mins 1% 3mins 1.5% incline and 3mins 1% 2 mins 2%. Then for the last 15 mins- when i had to reset the treadmill as it only goes for 60mins i ran 3mins 5.78mph and 2mins 6.03mph - they're slightly odd speeds as treadmill works in km/hr! The changes made time go much quicker

What do you do?

 

[corinnak]

smileyk8 - you think the slow start is offputting? I was wondering if it was the same sort of phenomenon you see around here after people do the marathon (I feel ridiculous even typing this!) and then don't do anything for a couple of weeks. I am thinking we are the wrong person to answer that question, given that this is a "graduates" thread. I know there have been people who have stopped due to injuries, but around here, I hadn't noticed a lot of fall-off at that half-way 20 minute run mark like the writer of that article mentions. Of course maybe I wasn't keeping good track. I know that for me, C25K was great up through that first long run, and then around week 7 or 8, I started kind of doing my own thing.

So, advice. Obviously, I'm not an expert or even a very experienced runner, so take it with a grain of salt. I am following this training plan in Running for Women and it includes some speed workouts. Hills are a natural part of my running environment, so I don't tend to use the incline a lot when I'm on the TM - I vary between 0 and 3, but don't usually run at an elevation of more than about 2. Speed is so personal, as you know, and in some cases, treadmill specific, so I can't really advise on numbers. But my interval workouts include runs at a faster pace - such that I'm breathing and working pretty miserably hard - for different amounts of distance. I have been doing 400's and an 800 this past week. 400 is about 1/4 mile, 800, 1/2 mile. Recover for half the distance and then do another. Last week was 2x400, 1x800, 2x400. On my treadmill, I set the pace to 6.2 for the 400's and 6 for the 800's, but it sounds like you're running that fast on your treadmill as it is, so you'd need something faster to turn up the heat.

My best advice would probably be to read around about this stuff (runners world, etc.), and possibly, if your training plan doesn't include it, don't worry about it for now. I think that beginner's plan is pretty much designed to get you to a point where you can do the distance. Speed work is designed to make you faster, obviously, and is probably not the main concern in a beginning program.

Hill work will make you stronger, but when you first start out, I think it is a lot like suffering. However, it proves you can get used to anything - I used to whine about the hills to even get out of my neighborhood - I am not sure I whine about hills at all anymore. That may change again come summer, though.

 

[aldisneygrl]

Kat - Glad to have you back. Sounds like you have had a rough go at it. Glad you got your son in a preschool. We have lots of moms who drop their little ones off to us, and then go straight to the gym. I think that is your best choice.

Corinna - That was an interesting article. I am almost feeling like a C25K dropout because I haven't finished the program, and now I'm changing my program in order to train for that 10K. My friend has me running 3 miles at a 14:20 pace. Well, I did it yesterday, and it ended up being a 14 min. pace. Now granted I have not run the whole 3 miles yet, but I only walked for .2 of it yesterday. When they say people drop off, do they mean quit altogether, or transfer to a new plan like me?

Kim - Take it easy on that hip. You don't want to hurt it again. I took a couple extra days of rest last week because my knee and hip were bothering me again. I was able to do that run yesterday with no pain, and not feeling any now either. I think the rest was the best bet. Good luck with jury duty.

k8 - My friend has me running 1/2 mile intervals at a faster pace, then I do a walk for 1/4 mile for a recovery, then do the faster run followed by the walk. Oh, and I also do a 1 mile easy run before and after this training. Hope that helps.

 

[corinnak]

Allie, you reminded me that I also do a mile easy before the intervals and between 1/2 and 1 mile easy after, to get to the mileage of the day (either 3 or 4 at this point on interval days)

I don't think you are a dropout if you have gone from the couch to 5K, and certainly not if you are switching gears to train up to a 10K, hello! - you might be a non-traditional student or something. I didn't finish the program as written either, and ultimately, I don't think it's harmed my running. I think he must mean that he's on a forum (coolrunning's forums, maybe?) and there are people going along for the first 5 weeks, checking in online regularly and they do that big 20 minute run and then....stop showing up on the forum. No way to tell if they've dropped out or are just doing their own thing or have transferred to another plan or have been abducted by aliens! I'm sure there is a certain amount of injury, but it didn't sound to me like that was what he was talking about, more just people going AWOL, so to speak.

I'm off to do my Monday Kim! Have a good day, everyone!

 

[corinnak]

At the risk of dominating the conversation.....I got my new, larger jacket earlier than expected, and used it on a run this morning. It has zero insulation, but keeps the wind out. It was as close to perfect running attire for winter as I've gotten so far. The first part of the run was cold, but I did get warm enough about 1/2 mile in. I am amazed by how fine a line it is between cold and warm-sweaty. This is it in case you are curious:

http://www.rei.com/REI-Outlet/product/768295

Today was a big day because today was the first time I ever exceeded 60 miles for the month. Actually, I'm not sure I've ever exceeded 50 before, so I'm pretty excited.

Just a few more weeks until my 5K and I could feel today (when I wasn't picking my way carefully across patches of ice) that I have more speed than I used to. I was charging up some of the hills, rather than slowing down, even. Crazy, crazy.

How's everyone else doing? Are you enjoying your teams? Mine is a lot of fun, but I have to admit, I miss the activity on this group a little bit, too.

Hope everyone's Thursday is good.

 

[aldisneygrl]

Corinna - Cool Jacket! What color did you get? I ran my first 3 mile run on Tuesday before the temps went to the basement. Well, it was hard from about 1.5 miles until the 2 mile mark. I thought that my legs would not keep going. They felt like lead. Once I got past the 2 mile mark, it was like clockwork. It was really wierd. Although, I was running with the wind in my face at the beginning and then it was at my back at the end. Maybe it helped push me along? I'm loving the competition because it is keeping me on track. I did more miles and more minutes this week than I had ever done so far. I felt good about that. I have a four mile run scheduled for Saturday, so we'll see how that goes.

k8 - Are you ok after that earthquake? Thought about you when I read about that.

 

[corinnak]

Allie, I got the "seal" or blue color of the jacket. It is a nice blue. I considered the red but have a lot of pink in my running wardrobe and thought blue would be less clashy. I may also order a second jacket in the yellow. It's not my best color, but it is very, you know, visible on the roads.

Having the wind in your face makes a HUGE difference, IMO. It really can make running a lot harder! And the wind at your back feels kind of nice, by comparison. I'm sure you'll rock that 4 miles on Saturday.

There was an earthquake in England? I am totally lacking in news, apparently. That's a pretty rare thing, isn't it?

 

[smileyk8]

Allie your run sounds just like mine! The hardest mile for me is always the second (and maybe the last if it's a long run). You are doing brilliantly tho and you're so right this comp does make you get out even on days you'd usually snuggle up inside.

Yes there was an earthquake in england! It was 5.2 on the richter scale which is surprisingly strong for here, but happened at 1am so i was tucked up in bed and didn't notice a thing. The epi-centre was about 40 miles away and there was some damage but nothing significant and no-one was killed thank goodness. Bless you for thinking of me!

Corinna- yay you have a jacket. So pleased you've found a winning combination there. And charging up hills?!?!?! That's such a fantastic change, you're going to breeze thru your 5k.

I'm on nights now for 4 weeks which is messing with my running schedule! I can't make myself get out before a night shift as it's dark and when i get in just want to go to bed! Ahhh. Oh well, will just have to wait til my off days.

Happy running guys

 

[corinnak]

OK, I'm saving us from slipping to page 3 here. How's everyone doing? I know that I am just super busy at the moment, but still keeping the running up as much as I can. I have a 5K tomorrow, though I am not sure what kind of time I can reasonably hope for. I'm thinking if I can get down below 32, that would be awesome. Still hoping for that sub-30 5K someday, but I think it might be still 6 months to a year away.....

 

[smileyk8]

corinna, how did the 5k go? Sorry i haven't been posting much on here either, tut for me. I'm doing ok, got a 5mile run on sunday that i'm aiming for right now and have just got back from doing my fastest TM mile at 9.04mins! Took 56 mins to do 6 miles so i'm getting there.

Anyone else around?

 

[katerkat]

How'd the 5K go Corinna?? Good luck! (belated!)

I'm just plugging along. I see a trainer now at the gym and she is BRUTAL! 75 lunges this week. My legs and butt are aching! I finished my exercises with a hill program on the treadmill, so now I'm really achy. On the bright side, Tuesdays and Thursdays I get the gym to myself because Russ loves preschool. So Tuesdays I do a long run and Thursdays I run as hard as I can until I go to the trainer.

I'm not really in training for Bloomsday anymore. DH guilted me about chosing a race over vacation. The same day, a packet about the Minnie came in the mail. I told him Russ and I would fly to Florida from here, he could fly from OK City, and we could have five days in Disney with a race, then everyone goes back to OK City and we drive home with him. He didn't seem to agree.

 

[corinnak]

Well, it's been a crazy day here. My race was OK. It was cool but not rainy or snowy - perfect weather, really. I forgot the camera and it seemed like we were always running late, but we met up with our friends, and I did the 5K along with my friend Sara. Well, when I say "along with" we were both on the course together, but I ditched her in about the first 10 seconds - some friend I am! I did holler and wave when we passed after the turn-around, though. Then there were the kids races - my 9 year old was disappointed he wasn't registered for the 5K and ran BOTH of the youth races - the first was 1/4 mile and my 4 year old ran that as well. Then he and his friend also both ran the 1/2 mile, which was twice around the 1/4 mile loop. After that, Sara's husband Austin (of Tower of Terror 13K fame) ran the 8K. And then we were all exhausted!

Here are my results, though:


Age 34
Bib Number
1489
Division
F3034
Overall Place
302 out of 671
Gender Place
136 out of 404
Division Place
26 out of 74
Finish Time
0:31:16
Mile Pace
10:04/mile
Kilometer Pace
6:15/km

I don't need a new BIG goal yet - I still need to shave another minute 16 from my finish time. I'm pretty pleased with how well I did, overall, though. I ran hard.

Kat, you got my hopes up about the Minnie for a second there. Sorry that and Bloomsday won't work out, but there will obviously be other races. Your trainer sounds like a nut. 75 lunges? Zowie.

Smileyk8 - that was a speedy TM mile! Wow! Did you do that 5 miler today? How did it go?

 

[kimwim8]

Hey guys. You remember me??

I'm back, baby! I've re-graduated the c25k program and am back in business. I've been running 3 times a week. Two days I run 3 miles on my lunch break and another run on the weekend. I'd love to increase that to 4 times (adding another 3 miler lunch run) but my hip is a little tender, so I'll wait a little bit to introduce that extra run.

It's just nice to be back to straight runs again and to feel that self-satisfaction after a run.

Glad to see you all doing well. Have a wonderful weekend!!

ETA - I have a 5k scheduled for next Sunday. Let's hope the weather is nice and cool, but sunny and my body holds up and performs well.

 

[aldisneygrl]

Kim - Great job! Congratulations on regraduating! Be sure to take it easy, you sure don't want to reinjure yourself.

K8 - Good luck with the race across the bridge tomorrow! Just remember all your cheerleaders are over here on this side of the pond rooting for you!

Corrina - Great job on your 5K! I have one next weekend, so I'll report on how I did.

I did my first 5 mile run yesterday, and felt like I was going to die. I forgot to eat beforehand, and hadn't drunk my water like I should, so I think that contributed to my problem. Trust me, that won't happen again.

Happy running everybody! Oh, and have a Happy Easter!

 

[smileyk8]

Corinna, your 5km sounds awesome. Great job on your average pace, you've come so far it's great. Seems like it was such a lovely family day too which is so lovely. Having the kiddies involved and seeing you finish must make you feel really proud of yourself.

Kim!!!! You did it. Wahoo!!!! Happy graduation to you, happy graduation to you, happy graduation dear kim, happy graduation to you! Waitin for your hip to resolve a bit might be a good idea, i don't know how ppl schedule 4 runs a week- it's so dedicated. Well done for planning a 5km- i've found it useful having challenges to aim for.

Allie- how could you forget to eat? Eating is a very important component of my day No seriously i still haven't got my head around this pre-run munchin or drinkin- it's very complicated! Well done for your first 5miles tho and you're not dead, even better!!!!

I did the Run the Bridge 5 mile race today. Despite all the severe weather warnings it was suprisingly good weather. Windy and cold, but no hail or snow which had been forecast. Won't give you the whole run report as it's on the other thread, but only ppl that run backwards would agree with the organisers that the race was downhill! I had hoped to keep to my 9.30-10min mile pace for a 45-50min finish, actually crossed the line in 43.36mins so was thrilled. A lovely touch was as we crossed the line, a guy called out our names and ppl cheered, that was a lovely finish to a well organised run. Now i'm off to eat my lindt bunny

Happy easter everyone!