Learn to Run - Who wants to do this with me??

*** New People Always Welcome ***

Hey all! A few years ago I started a "learn to run" program at my local running store. About 1/2 way through I got shingles (nasty!) and I had to quit.

Now I want to start again. I am starting on Sunday, March 11 and would love it if anyone wanted to do this with me :)

It's an 8 week course. You should do it at least 3x a week so you're ready for the next week, & don't forget to stretch before & after.  (I actually really like 4x a week & it really prepares me for the next week's numbers)

Take your car & figure out a 3.1 mile or 5 km route & then run/walk for the minutes it says below until you reach 3.1 miles or 5 km.

Week 1 - Walk 3 mins, Run 1 min
Week 2 - Walk 3 mins, Run 2 mins
Week 3 - Walk 2 mins, Run 3 mins
Week 4 - Walk 2 mins, Run 5 mins
Week 5 - Walk 2 mins, Run 7 mins
Week 6 - Walk 2 mins, Run10 mins
Week 7 - Walk 1 min, Run 14 mins
Week 8 - Walk 30 seconds, Run 18 mins 

It also says for week 8, if you find that you don't HAVE to stop running after the 18 minutes, then by all means, carry on without the walking break.

Dee

Excellent Running Tips - Compiled by inci_vinci (from suggestions/experiences contained in this thread) on page 46, post # 913.  All new runners would benefit greatly by reading these prior to beginning. Good luck all!!!!!!!!! 

Oh and while you're at it, drop over to the Mission: Run Around the World thread & add your miles there!!!!

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GRADUATION LIST: The following people have started this running program (or one similar) & can now run 5K (without walking), congrats to all of you!!!!

• nightc1
• deejlb
• punkybrew
• pozesara
• elagain
• shavenyak
• sarah_11235
• jillithan
• inci_vinci
• missyrayn
• zarelha
• sicknes69
• dhwebb
• bignate0100
• marneedear
• tabathar
• wxforecaster

bignate: I read about your dawn time run. It must be an exhilarating start to the day. I wish i cud get up that early. I normally sleep past midnight (darn the bad habits), getting up before 6 am is like a sweet dream :)

zarelha, sickness and missyrayn: You are almost there !! a BIG party this weekend/next week. Yeppieee !

sarah: what i didnt mention is that i was fatigued at the end of my run which really took me to limits and i always had advantage of running on a smooth and even surface and thank God the power didnt trip. Around 2.9 miles (there is something with me and 2.9 miles) i started getting weird convulsive feeling. For a second i thought i wud throw up right on the treadmill.  Overall - more pain but another confidence booster.

Good luck for bettering ur speed. Shouldn't be a problem for you, only 40 secs. I am not going to try improving mine any sooner *sigh* or so i think now :)

I have a question:

I started at the beginning of last week and was doing GREAT. This week I've done week 2 twice. The first day (Sunday) was good and I didn't have too much of a problem. Tuesday when I went to run I did it but Wednesday my knees were killing me. Well today is Friday and my knees are STILL killing me. If I take something the pain goes away but I don't want to do damage. I haven't run since Tueday because I just want to heal first. My question is, when I start running again should I just do the first week all over again or should I try for the second week?

mintberrykin: It depends on how long you don't run.  I would say under a week off attempt to stay where you were.  Longer than that you might need to go back since you are at the beginning.  If it seems easy you can try week two and see how you do.  You just need to be really careful about injury because you need to allow your body to heal and adjust.

Your problem might have been you were running too fast and your body had not adjusted properly to the running.  Next time try to take it easier so that you can properly adjust.

Hope that helps.

Cynthia :-)

mintberrykin, you probably ran too fast (I second what missyrayn posted).  That's something that seems easy to do since you are running only a short distance.  I'd take the next few days off and give monday a try again and stay with the program where you are at.  But try to think of running as just  giving your self enough speed to be g oing faster than walking and not full  out high speed running.

Also eat some bananas (potassium), drink some milk (calcium), and check to see if you are getting all your daily vitamins from the other foods you eat.  It's easy to get deficient somewhere... even fats you need as well as plenty of water.

zarelha, thanks for the link.  I'm reading through that now... maybe it'll help.

invisi, ok ok I'll be the spokesman... but I'm also a client. ;)  I think part of my new goal is to outrun you.  Ha, now that's a goal with some motivation behind it.

Last Friday night I came out of a dead sleep screaming in pain? I don't know what was worse, the pain, or the fear of what was causing it.  Bill was standing next to me as I lay on the bathroom floor having spasms and trying to breath ? the pain was so bad it took my breath away.  Bill was holding the phone ready to dial 911 ?  After 2 'spasms' of pain that lasted about 10 minutes each it stopped and I went back to bed.   

Saturday we went to the emergency room and I told them I'd had a horrible pain in my chest -- next thing I know I'm on an EKG machine, getting chest x-ray's etc.  The nurses kept asking do you feel ok?  Any reason your heart rate is so low...  it was SCARY for both of us!  Turns out I probably passed a gallstone!  Even tho I've never had ANY gallbladder or digestion problems before!!  Evidently, some people have a very low heart rate and I'm one of them... the Dr. said I was text book gallbladder diagnosis... but the low heart rate threw them off at first.   I'm having an ultrasound on Friday July 6th.

So yesterday I go to the dentist for a cleaning and after the hygienist is done my dentist comes in as always to have a look-see ? and he does his a check of my tongue and feels my neck ( I think that?s for tongue/throat cancer) like he has done 2 x a year for the 5 years I?ve been going to him? then he feels the front of my neck again and asks is there any reason my thyroid is enlarged?  And  tell him about my issue with my gallbladder (we think? haven?t had the ultrasound yet) and my low heart rate (which the ER doc had assumed was maybe just normal for me cuz the EKG was fine?)  and the dentist says don?t be alarmed by your thyroid feels  ?thick?  and I should see my doctor.  I?m immediately worried!!  He says hey I?m only a dentist, but I do a 100 of these exams a week, and have probably done 10 ?15 on you and something is different.  Then he says I wouldn?t run till you see the doctor cuz thyroid can effect your heart rate? he says don?t panic, and he?s not a doctor? just get it checked.

Unbelievable.    I see my regular physician Monday at 8:30 a.m.   I went running Monday night and I?d planned to run this afternoon, cuz I?m leaving work early, then workout w/ Jen tomorrow a.m.   I feel fine, I?ve really gone back and forth all day saying the heck w/ it, an easy 2 mile run won?t kill me? then I get nervous.  Then I feel so damn guilty cuz I have had so little running going on 2 weeks now!!  But I?ve only got to wait till Monday? so I?ll cancel my appt w/ my trainer tomorrow and just deal with it.   I find it hard to even log into C-C cuz it?s a harsh reminder that I?m not working out and it bums me out to feel like I?ve stopped making progress? and am backsliding.    

Sorry to be a downer.  However I will be back hopefully the doctor gives me a clean bill of health and I?ll be running Monday night.   And hopefully I get a clean ultrasound next Friday

[sorry this is long its a cut/paste from my journal]

I will be back.

Okay, I'm going to whine here for a second...maybe somebody else can empathize.  I would love, love, love to learn to run and start doing it as I feel it would greatly speed up weight loss.  But, I do not want to be seen running.  Now, I know a lot of people will say stuff about just "do it for your health","don't worry about what other people think", etc.  But, there is no way I will run in my neighborhood and let anyone see my 200 + lbs. running and panting down the street for 5 seconds at a time!

I did try running when I had a 24hr. gym membership last fall...and I loved it on the treadmill (I would get up at 4 a.m. so nobody would be there to watch me!) But now money is tight for the gym!

I have considered getting up before daylight to run around the neighborhood, but I'm a little concerned for safety reasons.  I don't live in a horrible neighborhood...but it's not the greatest either.

There, now I'm done complaining and making excuses.  Just wanted to vent for a second!  Anyone else ever have this issue?

Argh!!! It's grad season & we have our final show tonite. These shows are crazy cuz they're always at like 2 or 3 (or even 4 or 5) in the morning!!!!  It's hard to keep any kind of schedule while they're going on.

But great news, tonite is the LAST one for the year! yay!!!!

So tomorrow my regular scheudle comes back to life, eating-wise & exercise wise. I can't wait. It's been a real struggle with eating & working out, so it'll be good to get back into normal life.

I did put on like 6 lbs (ouch!) as of today. But I know as soon as I get back into things, it'll come off fast.

Next run: Sunday!

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born2bird - sorry to hear about your injury, that really sucks! Hope it heals soon. Will you begin to run again after it heals or is running out for you now forever?

sarah- congrats on the new low run time!!

bignate - awesome, you love running! So glad to hear it!

zarelha- allergies hey? hope whatever is causing them goes away fast.

catalizt- welcome! have fun & let us knw how you do!
When I do the treadmill I use 0 incline. I started walking around 4 & ran 4.8 at the beginning. Just make sure your walking is brisk and that your run sections are slower than you think you should go, that's the advice they gave me when I did this with the running club.

night  ya, I couldn't find a good program either. I wanted to start one for us all. Hopefully with a few of us looking, we can find one.
If you find one & start it, I'll do it with ya!
Thanks for addressing the swimming vs. running thing. I agree on all points :) & love the thug thing! lol made me laugh!
Oh & I'm no spokesman that's for sure. I just didnt' want to start this thing on my own. So thanks to you & eveyroen else who did it with me!!!!

inci- after teh first few weeks I didnt' get teh invigorating feeling anymore either. I think increased distance/speed will produce that feeling again.
& heck ya, night can be the spokesperson. I'm just the founder! lol!

mintberry- sorry to hear about your knee pain. I have no experience in that department, but hopefully someone else can help you out. HOpe it gets better.
I would just start where you left off. If it's too much, just do more walking that you were supposed to.

elagain- wow, crazy story 'bout your pain. I hope you get it all figured out too.
Now what does your doc consider a low heart rate? Cuz I know mine is quite low since eating good/exercising. My doc said it was the heart rate of a "fit" person. I think it's in the high 50s during the day.
Good luck & try not to worry too much. Hope to hear good news soon.

rebchandler- you make good points. I have a couple ideas. I'm quite self conscious about my fat thighs, so I never run in shorts. So you could put on pants & a loose t shirt if you're concerned with the jiggle factor (lol!). Also, you could run at earlier/later times liek you said, and maybe if you have a friend with a big dog, you could ask to run him for him. You could rent to own a treadmill. I know they make it really affordable these days. Low payments. It'd be a great investment.
But ya, you said it yourself, who cares what others think. They'll see you start when you're just running for 1 minute at a time & then they'll notice you're doing 5 mins at a time & soon you'll just run by & 1/2 hr later you're back again. THey'll be impressed.
Also, I think these days most people's attitudes when they see a heavier person running is: "good for them" instead of "omg, look at that heavy girl running" you know??
& who knows, you'll probalby inspire some of your neighbors to run too :)

everyone else- way to keep it up! I love how this thread is hopping & dread missing a day of reading. I think I had 4 pages to catch up on this time! crazy! Let's keep it up & I hope to be adding new graduates soon :)

Dee

elagain, you'll be ok... and missing out on some exercise doesn't mean you are losing all the progress you've made thus far.  Our bodies dont' work like that unless it's been a really long time since you last ran or something.   Health is I think what got most of us here.  Not just being overweight and wanting to be thinner bu t also wanting to be fit and healthy.

rebchandler, excuses are what keep people from doing all kinds of good things for themselves.  You care way too much about those around you.  I bet if you got out and started running your neighborhood (or hey school is out, there has to be a local track somewhere right?) you'd inspire someone else as they see you lose weight.  I know, I hit the same track around the same time each day i go run and I see a lot of the same people and it's encouraging to see that hey some other people are trying to get healthy or stay healthy and I am not alone.   This thread here also has helped me realize I am not alone and with others cheering me on I can certain do anything fitness wise I set my mind to.   In my youth I used lack of car & money for not asking girls out.  Oh yeah i was definitely interested in girls... but what can you do broke and without wheels.  In my early college years I used a lack of money (I had money but not much) and other excuses from getting many dates.  I wasn't an ugly guy... just freakin shy and so down on myself about my "circumstances".  In the end I changed... much like the day I looked at some beach pics last year and cried a little and damn well did not want to be fat anymore.  It wasn't a matter of excuses anymore but just kicking my own butt and doing what had to be done to lose some weight.   Even when it put me in more debt to join the gym for a year.

deejlb!!!!  Glad to see things are about to go back to normal.  I read over the program linked... it blew my mind... I just want something like this program... maybe I should try adapting this program and change the "Walk" to run... and the run to "Run like the wind".   Hmmmm.... monday, maybe I'll try that and give it a week.   The end result would be running like crazy in 8 weeks if it worked.   I'm sure I can do week 1 already.

...

Ok so that's what I'll do for now...

LEARN TO RUN... FASTER! (TESTING EDITION version 0.01)

Week 1 - Run 3 mins, Sprint 1 min
Week 2 - Run 3 mins, Sprint 2 mins
Week 3 - Run 2 mins, Sprint 3 mins
Week 4 - Run 2 mins, Sprint 5 mins
Week 5 - Run 2 mins, Sprint 7 mins
Week 6 - Run 2 mins, Sprint 10 mins
Week 7 - Run 1 min, Sprint 14 mins
Week 8 - Run 30 seconds, Sprint 18 mins

The run works as such:
5 min warmup
Running intervals above until reaching 3.1 miles/5K
Cool down 5min walk
Stretching

Repeat each week's run atleast 3 times with a day off between each run.


I'll post how it goes.  Also expect the program to be modified... 1min of sprinting in week 1 may be too much and 3 min may be too long to recover.   I'll see.

nightc1, I had thought of doing something like that, too... but judging from the types of things I see about speed work on running websites, I think it may be a recipe for overtraining. Maybe doing that one day a week would be ok, with a more moderately paced run another day and a shorter speed work or hill training workout another day.

Then again, it might work great. I'd change "sprint" to "run at your desired 5k pace" to discourage anyone from killing themselves. Also, I'd start with 1 minute fast, 2 minutes normal. I'm actually doing 1/1 intervals now, but I'm only going about 1.5 miles.

Elagain: You are going through too much at this time. It will pass off. I am sure you'll get a clean bill from doc, but please do not run till you get examined from physician. A week of absence from running is not going to matter at all considering you graduated a while back, your body must be in a good shape.

Dee : welcome back ! The programs must be fun nevertheless although tiring. Good to read from next week everything's back to normal.

night: 'overrun me' ? Guess you already are way ahead of me ! i never run 4 or 5 miles. rather i CAN NOT :)

Your new pgm is quite challenging to me. It looks like a progressive HIIT. When i sprint at 8.5mph (which itself is quite low) i need to walk the next minute else i will fall off the tradmill :). I normally run between 5 to 6 mph which is impossible (for me) if i sprint in between. I need to work on building muscles & endurance to alternately R and S. Good luck and i would be watching the results.

rebchandler: I run in a track suit (although i am not that overweight). You can do that too. Also, i sweat a lot, and by a lot i mean enormous. After the run I am drenched as if i took a dip in the pool. That used to prick me earlier but i dont care now. I pack an extra set of clothes with me and change after the run (i run in local Y).  As night's mentioned, it's good to invest on yourself for health than anything else.

shaven yak: I second your views. I would stick with 1 HIIT per week.

night- oooh great idea! I'm wondering 'bout what yak said too about how many times a week we should do it. What do you think? Let us know how it goes for the first time, maybe doing it for each run won't be too much.

I'm willing to try too! But I"m gonna do one week of normal running first, just to get back in the swing of things. Then after that I'll do it. Maybe by then you'll have the bugs out & have revamped it.

So, let me know, either I can post it atop on this thread or you could start a new one. Maybe we'll test drive it first & then decide.

Can't wait to hear :)

Dee

night- ya maybe you could put "easy jog" instead of run, that way in case we're really pooped after one minute of sprinting we can jog really slow to recoup. I'm sure we'd do that anyway unconsciously.

I've seen that speed training link before too, but it was waaay too confusing for me to even figure out. I think you're onto something here, we might just have to re-vamp it.

How 'bout we all ask our local running stores what they would suggest. I've asked mine, and in case you all don't rember or werne't here to know, the guy's a bit of an ass & wouldn't even sell me the marathon training scheudle. He said I had to come do it with them. Ass! I told him I don't even live in the city but still wanted to do it. Kinda stupid that he wouldn't want someone to succeed.

But maybe you guys can get somewhere with your running stores/clubs.

D

Well, thanks for all the replies...I completely realize its just my own excuse for having not ran...but you really can't control the things you feel embarrased about.

But, by golly, I will get out and try...either tonight after it's dark or first thing in the morning before sunrise (geesh...i sound like a vampire).  But I will update on how many minutes seconds I run.

Thanks for letting me complain!

if anyone's interested in training for marathon, go to http://www.marathontraining.com/ it is loaded with info.

Marathon trg does sound a very long and boring schedule. It says you must be running about 25 miles per week to start preparing for a marathon, while i run only 9-10 miles. And, it says you should start preparing for a marathon after a year of running. Phew !!

No running for me today.  I did some aerobics and stretching instead.  I wanted to be rested enough for my full 5K attempt tomorrow.  I'm going to try to run early evening since it is supposed to be beautiful tomorrow.  I'm just going to set my iPod to 5K and run.  Should be awesome.  Thanks for all the encouragement and I look foward to seeing my name on that list after I complete it tomorrow.

Cynthia :-)

shavenyak, oh yeah the whole program is probably overkill as it is... hense the V .01.  When it hits V 1.0 then it should be a nice proven plan that atleast worked for me... any further tweaks can be added by anyone who completes it.

The goal is to run faster.  I've read a lot about running downhill (something many runners don't think about when training)... uphill is for strenth... downhill helps with training for speed.   And yeah 3 times a week is probably overkill.  The first week may become the first 2 or 3 weeks pending how it goes.   The intervals may become slightly more elaborate as well.   Like 2 min of regular running/jogging... then 30 secons of running faster/sprinting... then 1 min of jogging.. and 1 min of sprinting.. then repeat or something.

I'm going to spend a couple days figuring out a good pattern that hopefully will not be too aggressive and then talk to a trainer at the gym (I have 2 free training sessions that I won't use anyway) to get feedback on the final program.

inci_vinci, you don't give yourself enough credit.  I may run 4 miles without stopping even for water... but I'm running at such a slow pace.   I want to start running where my slow spots are 6mph and my real running is 8 to 10mph.   Then my 5k times will start looking closer to yours.   Right now you are running faster than I.  Same for some others here.

On the topic of speed workouts:  There is an article in Runners World June 2007 issue called "Your Perfect Tempo."  It outlines the plan Kenyan marathoners use to increase their speed and it can be used for any distance from 5K to marathon.  http://www.runnersworld.com/article/0,7120,s6-238-267--11909-0,00.h tml 

For a faster 5K time, the idea is to do about a 10 min warm up, a 20 minute sustained run at a faster "uncomfortable but maintainable" pace followed by a 10 min cooldown.  It lays out a 5 week program to help you ease into the 20 minute sustained pace. 

Hal Higdon's website is another place to look for speed workouts that are more like a "program."  www.halhigdon.com

I think the version 0.01 is a bit balistic at this point but with some tweaking it might work.  Maybe it is the word sprinting that is throwing me off but I can't imagine working up to 18 minutes of straight sprinting ever let alone in 8 weeks.  Most speed workouts are 800m sprints followed by 400-800m recovery so the idea of 18 min sprinting seems like a lot.

A last idea for anyone else who is interested is fartlek.  It means speed play and you simply spped up when you feel like it and slow down when you want a rest.  The idea is a speed work out that is fun.  You are doing intervals but without the structure of a more formal program.

Elagain:  hope you figure out what the freak pains were.  Maybe you have two different things going on with the thyroid and the gall bladder - hope not though.

rebchandler:  I take my kids to the high school track when I run so I can watch them and I rarely run into people there.  The few I have run into are not neighbors or acquaintances but strangers.  Maybe running somwhere where the people who may see you are strangers would be easier until you are more confident in your running.

This post is quickly becoming a novel so I will leave off with saying good luck to everyone signed up to do the CC virtual 5k this week!

Monday is the start of my last week doing this program. I'm pretty sure that I will continue this though. I surprisingly enjoy my running.

night: Thanks for the kind words. Though i run fast which is actually 6mph and not that fast, it is not my comfortable speed, rather after reading Pozesara' links, i should say it is my 'comfortably hard' speed. Your target of 8mph-10mph is well set and you'd be able to do 5K inside 30 mins with that, i belive soon.

go missy go ! sicknes you too !

pozesara: Thanks (once more) for the links. I really liked the tempo building article and program. I remember reading you finished ur last 5K at about 28 mins, without following the tempo building i am sure. So you are THE fastest runner in this group and looking good to even better your time.

I read night's new post on improving speed and many runners repsonded 'increase your mileage before you work on speed'. The marathon trg site too says u must first build mileage to about 20 miles a week and then take up marathon/speed training.

I am going to fallback based on that. I am pushing for speed too early may be (and it's because of the 5K i've enrolled in on 07/07. I don't want to come LAST ). I will see if i can run slow and put an extra run day per week (from 3 to 4), to build mileage. Also instead of miles, i will run for fixed span of time, say run 40 mins in week 1, 50 mins in week 2 at whatever pace. I should be ready to work on speed in a month or two.

This may not be true in other graduates' case who i believe are running 4miles or so everytime and also running 4 days (or more) per week. Good luck for speed training !

Week 6, run 3!  25 minutes down! 

Back home, and glad of it, at least for eating and exercise reasons.

I lost 2 lbs on my week away, but have a feeling it may be mostly water, since I didn't hydrate very well during this roadtrip to keep the stops to a minimum (since 64+ oz water + 10 hrs in a car = 74 inches of very annoyed DH). 

Not sure I'll be able to run the whole 5K on July 4, but I will give it my all.  The last 5 minutes today were pure brain, but I've also just returned from a week away and eating yucky, so I hope being back and eating better will help next week. I almost mugged a kid for his skateboard to get home after my run (which left me at 1.5 miles from home).

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mintberrykin - welcome, and be careful.  start-up injuries seem common!  I'm with missyrayn ... slow down, and work on distance, then speed. 

elagain - sorry about your troubles ... but PLEASE!  Next time you wake up in pain like that, please go to the hospital immediately!  Better safe than sorry, and it won't help later saying "I wish I'd gone at the first sign of ..."  A heart attack is nothing to sneeze at, and you don't know until you get tested.  I'm glad it's probably not that, but sheesh ... let us know how things turn out.

rebchandler - just remember that you don't know most of those people and never will.  And those you do know will be happy that you are trying.  Just wear something you are comfortable in, and start.  Trust me, most people won't even notice - but you will!  When I see people out there working out, I am proud of them because I know how hard it is, at any size.  And yes, you can control the things you feel embarrased about ... it's easier to change your brain than your body!  As Nike says ... just do it! :)

deejb - I was gone for a week, and eating on the road was a big bust.  Didn't gain anything, but it was tough going figuring out calories, and I ended up eating a lot less volume which made me hungry!  But you'll be back in no time.

nightc1 - yeah, the programs out there may be a little much. I was looking for a podcast I could do after this one, but no luck.  I am debating whether to run faster or longer when I'm done w/the 5K.  I like your version 0.01 so far ... although most places say that you need 2 days off. With the suggested tweaks and pozesara's links, I'm sure you'll figure something out!

sickness - graduating?  Congrats! And it does become addictive, doesn't it?

Next run ... Week 7!  Just a couple more to go to the end!