Couch-To-5k Motivational Thread

Hey everyone!
So, i set this up mainly for those in my weight loss challenge, but anyone (runner or run-phobic) can join up for extra motivation to get out there and move!

Here is a link to the website for C25K:
http://www.c25k.com/

Which also has pod casts for Ipods which will tell you when to start and stop jogging/running.
But, you can count in your head if you don't have an ipod, or you can just set small distances.
Perhaps, run to the next letterbox, then walk for two?
Or, run to the next power line if you live in the country like me! lol.

And here is a link to the program... I find its good to print it out and keep it on your wall, then you can put a tick on the runs when you have completed them:
http://www.coolrunning.com/engine/2/2_3/181.s html

I will be running on Mondays, Wednesdays and Fridays and plan to begin next Monday (7th July) because i like the "orderly-ness" of starting on a Monday lol.

However, feel free to start which ever day you like!

Everyone needs motivation to work out sometimes :) so lets support each other to reach our goals!
Happy running everyone!

YAY bobev, lozzle and carrie!!!!  you are all inspirations to meeeee

well, I'm back at university now, and while it is MUCH harder to get up early in the morning, I have managed to maintain my running schedule so far ... I did W7D1&2 this week so far, and they were haaaard haha.  actually, I was doing great today until I got an excrutiating side stitch with about 5 minutes left to go ... I was so upset that I had to stop for a couple minutes!  but oh well, I am proud that I finished my run though

Hooooray!!!!! keep up the amazingness everyone

Ugghh I was going to do W9D3 today but it was soooo hot!  I could only run 15 minutes before I had to walk.  Then I walked for a few minutes and ran 5 more.  I hate running when it's so hot and humid out...days like this make me look forward to fall!!  

One good thing; I timed myself and found out that I was running about a 10 minute mile pace (6 mph).  I had been logging it as 5 mph, so that was nice to find out :).

I have my run again in the morning, was supposed to be today, but with all the running around in town today from one side of the city to the next it got me tired out. So, I will run in the morning, going to try and make my run longer than 20 minutes today, maybe 23 or something, or maybe I'll even push for twenty five minutes! We'll see, I know it is meant to be really horrible weather yesterday though, so I will have to try and go before it gets to horrible!

Week 7 is history! Did a 3.5 mi route in 46:56. I added a 5 min jog in after finishing the 5 min cool down so that I could  speed up return home. Nothing major went on. Hr management was good. I took my Nexium, a simethicone tab and beta blocker before going out. Pace was reasonable. I was feeling it the last few minutes tho. The extra 5 min after the cool down was not a struggle, so I think I'm going to try a Galloway approach after I finish this training program. I need to read some more but I think its a run/walk interval approach that always includes a 1 or 2 min walk to increase endurance and distance. Sounds like it might work for me. Off to a fasting blood test after showering and cleaning up.

We can do this!

Last night I completed W5D3, 20 straight minutes of running! 

I didn't think I'd be able to do it the first attempt, but I DID!

I'm so excited.  I've NEVER been a runner and remember barely getting the President's Physical Fitness award when I was in high school.... I know we did a 600m (?) run/walk in a certain time and I got the excellent rating, but I know I didn't run it for the entire time.....

I'm so siked about week 6 and now improving my time.  I've even signed on for an 8K mid-November so when I finish C25K, I'm moving straight into the 8K training program! 

WOOHOOOO!

Wooo hooo I FINALLY FINISHED W9D3!!! :D

I probably actually did 32 to 33 minutes, because I accidentally stopped my watch in the middle and didn't notice right away.  

I already set up a 16 week 10k program on runnersworld.com that I'm going to start tomorrow :).

Finished W8D1 of C25K this morning on a 3.5 mi route. I added a 5 min run after the cool down in oder to get home sooner. My pace is still slow (13:30-13:50), so I don't think I'll be jogging a complete 3.1 mi 5K when I finish the program. Will probably use Jeff Galloway's run injury free run/walk/run approach to increase speed and endurance.

carrie317: Congratulations! I'm going to have to look at runnersworld's training programs to see if I can do them.

sjenn: where's that Stables "That was easy" button when ya need one! I hear ya. I'm like you, the only time I really ran was when I was getting shot at!

btw: I created a 5K "Kick the Couch 5K Together" team "The Mashed Potatoes of Calorie Count" for CC'ers interested in running a 5K at the same time as others around the world. Go to :"http://www.worldwidefestivalofraces.com/cgi -bin/home" to register, then Navigate to Races/Teams and select join to the right of our team to sign up. I thought it was cool to run with "others" without the stress of a competition.

YAY EVERYONE!!!

Finished W7 with my best run ever!!  9:43 per mile ... whee!

I just finished W8D1 this morning and I got some side stiches so I had to slow down quite a bit (gah, I hate that .. it's so disappointing!!) ... but I finished the 28 mins without stopping!  Wow, at the start of all this, I would have NEVER thought I could run for 28 minutes straight.. YAY!!!

Everyone is doing so great .... I get such motivation reading all of your posts because I know we're all in this together ... aw yay

ps. I joined your Mashed Potatoes group bobev!!  I'm "ladystardust" (I like david bowie a lot :P)

mbeazley: way to go! That is great. The gradual progression really works. It works so good I have to keep restraining myself. I get so excited I get cocky and want to keep going. That's how I reinjured my knee two years ago!

Ran W8D2 on longest route this morning at fastest pace yet - 3.55 mi at 12:55 pace overall! Added 7 min run after 3 min cool down following the 28 min run. Feel great!

We can do this! Yay for us!

So I started a 16 week, 10k training program from the Smart Coach on runnersworld.com today.  Today was supposed to be an easy run, 2 miles at 12:44 mile pace, but I wanted to see if my mile time had improved, so I ran the first mile in 9:15!  Then I walked a good bit of the second mile, but I still made it back in 22:40, so overall that's an 11:20 mile pace.  I think next time I need to try to slooooow dooooown and run the whole time.  I mean, I've ran over two miles without walking a bunch of times now, so I know I can do it! :)

carrie317: I haven't spent much time on runnersworld and missed seeing the SmartCoach. Neat. Question: the notes seem to say to warm up/cool down by walking a mile before and after the run. Is that the way you read it? That would add 30 minutes for me. I might stick with the C25K, 5 min approach. Remember slow and easy is best for running as well as permanent lifestyle changes. Don't get hurt.

Bobev, I think the notes were referring to the days where it specifically says "warm" and "cool."  Like for example one day of my plan says, "Dist: 5 mi, inc warm, 3 mi @ 10:58, cool."  I think the warm and cool can be just slower jogging too, not necessarily walking.

thanks carrie317! I see that now! Thick skull!

Haha no problem :).

Finished W8D3! Had minor problem a little after 2 mi mark (I ran a 1 mi loop in my subdivision). I choked on water and had to walk while coughing it off. Probably 15 sec or so. It was also warmer and more humid so I was sweating worse than other runs. Overall, it felt good, pace a tiny bit slower than Wed (13:03 versus 12:58). Also played with meds. Didn't take beta blocker b4 running. Hr was only up a bit so I might have conditioned myself to where I may not needed it. Will test next Fri on a hillier route to challenge it. Dang I still had fun this am!

i DID IT!

1 minute walk, 29 minutes run! 30 minute 5k route!!! Practically all running!!!!!!

I think I'm gonna try and better my time now, but I did it it! I'm amazed.

I was like, just do 25 minutes, but by the time 25 minutes had gone, I just kept going! YEY!!!!!

lozzle! awesome! That is great! It does sound like its time to begin increasing your pace. I plan to do a run/walk/run program after I finish c25k to try and do just that.

I just finished W8D1 on a 3.5 mi route in 45:46, a 13:04 pace, which keeps me at about 40 min for a 5K. This was a good sustainable pace for me. In fact, I ran an additional 5 min about 2 min into the cool down in order to get home this fast. I'm finding that, for me, the extra run is easy. Convinces me to try the Jeff Galloway run/walk/run approach to increasing speed and endurance. Hr managed well, breathing is fine, I still deep breathe for multiple steps trying to keep a yoga like management to it. I did have some knee pain for the first time in a long time. Ache just under the knee cap. Started during the walk and was on again off again throughout. Very manageable, a 1/2 on a 10 scale. Need my Staples button - That was easy! Woulda never thunk it 8 weeks ago. Not with all the aches, pains, out of breathes, high hr and just plain nuts. This program really works!

hey bob. You're doing really good! I want to get my 5k time to 27 minutes, and then I'll look into adding more miles, and have a long run day etc.

I did it again today, no walking at all, just running and I did it in 29:51. So yeah, pace needs working on, To be fair, I think it was just one of those 'bad runs' because after the first minute I wanted to stop and take a breather, but I ignored it and carried on.

Leaves me here all sweaty and horrible and dripping now! haha. it's only 17 degres celcuis here too. So I think thats sweat of hard work, as opposed to oh my god it's so hot.

 

Bob & Lozzle - You guys amaze me!  WAY TO GO!

I just finished week 7D3 - 25 minutes straight..... I don't do anywhere near the pace of you two... I'm doing a straight 4.25 mph the whole way and sometimes having to take it down to 4.0 or 3.75 right at the end. 

BUT, if you had asked me 7 weeks ago about running 25 minutes, I'd have laughed in your face.... and now I can.  I'm pretty confident about the 28 minutes and even the 30 minutes.  Once I reach the time goal, I'm positioned to start training for an 8k in November. 

At this point in time, my goal on Novmber 15th (the 8K race) is to finish in under 75 minutes, which is still only 4.0mph but if I can actually jog the race, that's what I want to accomplish.... then when that is over, I'll switch from time to distance/speed training.

You all inspire me!  It does all sound so much easier for most of you than it is for me.  I have days I have to repeat the day.  I, so far, have been able to master it on Day2 of the same.  I know certain times of the month I just can't do a long run, I'm just too tired, too worn down.  So I just divide it into 2 sections instead of one long run.

I can't believe I'm on week 8 and will officially complete the Couch to 5K in just a week or so. . .

Everyone have a great week! 

 

 

 

I am so excited for you who have been working the program and being so successful!

Well, I can't remember the last time I ran, but I do enjoy walking.  I read through the c25k program and it looks doable.  The thing that is stopping me is fear of injury.  I'm 45 years old and 80 pounds overweight.  My husband has knee problems and is worried about me running.  I gently remind him he's 10 years older than me .

I have no injury problems, no joint problems...the only health problem is being overweight, but I'm making good progress there.  Any advice?  Anything I can say to my husband to allay his fears?