~~~Couch to 5K ~~~ Think you can't be a runner? Think again! - Page 18

RoseOOPS · 10-18-2007, 04:23 PM

Welcome Zam, You can give me a kick when I need it too. Today is one of those days. Got up late and didn't get a workout or run in. Plan to do it tonight. Now I just don't feel like it. I will do it though. Might not do the C25K, think I'll do an 1train.

Rose

aloise · 10-18-2007, 05:03 PM

Quote:

Originally Posted by Zam

Hi there, hope you don't mind me jumping in here but I'm just starting out trying to get back in the saddle with running. I'm not following the couch to 5k regime but doing my own personal walk/run timing that has worked for me in the past.

The last time I "did" Atkins, and started running, I ended up signing up for and running in a marathon. Unfortunately that was 4 years ago, so I'm starting from the beginning.

Hope you don't mind me checking in here and hopefully you all can give me a kick in the arse when I need it. Is that ok?

welcome, Zam! Glad to have you join us!

So, what is your personal walk/run timing program? if you don't mind me asking?

aloise · 10-18-2007, 05:05 PM

Quote:

Originally Posted by RoseOOPS

Welcome Zam, You can give me a kick when I need it too. Today is one of those days. Got up late and didn't get a workout or run in. Plan to do it tonight. Now I just don't feel like it. I will do it though. Might not do the C25K, think I'll do an 1train.

Rose

hey, Rose.. I understand about having "one of those days". If you don't feel good, I really think it is not a good idea to run, anyway.

but what is a 1train?

I talked my son into letting me take his ipod to the gym a couple of runs ago. Well, I'm not familiar with using one, and I kept wondering why the volume kept going up, up, up, as I was jogging. It was embarrassing.. it was my son's songs, too.. a lot of rap songs, some good, but some I don't like. so.. I'm trying to turn it down as I'm running. I don't know what I did.. but I couldn't turn the darn thing off.

I got home, and my son was just rolling his eyes and saying, "I can't believe it. I've had this for over a year, and nothing happens to it. You take it one time and now I can't turn it off. you BROKE MY IPOD". Well.. he had a great time with that for a couple of days. It turns out you can set the volume and "lock" it so that every little touch doesn't change something on it. which is what was happening when I was jogging.

so.. he is going to let me try it again (he really is a good kid

). but I'm going to make sure I LOCK it and don't touch it after. and I uploaded my playlist (which is a subset of his). so.. this is good because this is the 25 minute run of week 6. and all they have is sports on the tvs at the gym. enough with the sports already!!

aloise · 10-18-2007, 07:04 PM

well, I just finished my first 25 minute run IN MY LIFE!!!

Do you hear something? that's me patting myself on the back!!

I must admit, my knees were a tiny bit wobbly. just a tiny bit. so.. I think once I reach 30 minutes.. I am going to stay there until I feel really comfortable at 30 minutes. I want to make sure my knees keep building up strength.

I took my son's ipod, and I really enjoyed listening to the music while I jogged! It was really great. I can see why people like to walk/exercise with ipods or mp3 players.

Zam · 10-18-2007, 10:52 PM

Quote:

Originally Posted by aloise

welcome, Zam! Glad to have you join us!

So, what is your personal walk/run timing program? if you don't mind me asking?

WOW Aloise, that's awesome!

I also run with an iPod, it helps make the time go faster.

Thanks for the welcome. My program is similar to C2 5K, just with different ramp up times. Today I warmed up for 5 minutes with a fast walk, stretched and then started a slow jog. I ran for almost 15 minutes before I felt I really needed to start walking again.

I then walked for 5 more minutes and started a slow jog back. I jogged for about 10 minutes and alternated jogging and walking back to my starting point. Total walk/run time was about 45 - 50 minutes.

So a lot of what I'm doing is just based on heeding my body and feeling when it's right to stop jogging and go to fast walking.

I had major problems with cramps today though, not sure if it is due to the shock my body is going through or what. Tomorrow is a rest day and I'll be back out again on Saturday so we'll see whether I can increase my time a bit.

aloise · 10-18-2007, 11:23 PM

Zam, I don't know if you have a heart monitor, but I found that I could jog much longer if I kept my heartrate down. and what I would do was when I noticed it going up too high.. I would slooowww down, but try to keep jogging. There were times when I was jogging slower than I fast walk.. but I was jogging. And Jogging is a different body movement.

and that's my 2 cents worth.

RoseOOPS · 10-19-2007, 11:58 AM

Way to Alosie that is GREAT

itrain is a website that has downloads for various workouts. The one I use is for treadmills. The dowloads cost anywhere from around $3 to about $6 depending on how long they are. They have 3 levels one for walkers, one for joggers, and one for runners. So anyone can use it. Grace the instructor tells you when to pick up your pace and slow down. There are also hills. The music is pretty good. I start walking then I do some jogging I have even done an all out run. It really fun. You can listen to samples at their websit itrain.com. This morning I did a 40 min. one I walked jogged and ran it felt great.

Rose

Zam · 10-19-2007, 12:34 PM

Quote:

Originally Posted by aloise

Zam, I don't know if you have a heart monitor, but I found that I could jog much longer if I kept my heartrate down. and what I would do was when I noticed it going up too high.. I would slooowww down, but try to keep jogging. There were times when I was jogging slower than I fast walk.. but I was jogging. And Jogging is a different body movement.

and that's my 2 cents worth.

I don't have a heart monitor, but I'm not sure I can go much slower, especially since this is the first week back on the trail. I mean, there was a grandma with her walker zooming by me!

It'll get easier too as I drop some of the excess weight which is definitely slowing me down.

aloise · 10-19-2007, 03:44 PM

Quote:

Originally Posted by Zam

I don't have a heart monitor, but I'm not sure I can go much slower, especially since this is the first week back on the trail. I mean, there was a grandma with her walker zooming by me!

It'll get easier too as I drop some of the excess weight which is definitely slowing me down.

don't feel bad.. I've ended up jogging slower than I walk on the treadmill to keep my heartrate down.. but then I don't have any grannys on walkers to compare my speed to (and that might be a very good thing for my morale

)

we were discussing if anyone had lost weight on this program before. Did you lose weight last time you took up running? Is that why you are starting again? or is it just to feel better?

Zam · 10-19-2007, 03:52 PM

When I first did Atkins about 5 years ago, my exercise routine was to walk for 45 minutes or about 3 miles. I think I hit a big stall after about 6 weeks on Atkins and decided to start mixing in jogging with my walking.

My stall quickly disappeared and I lost weight pretty steady once I started mixing in a bit of jogging. As you said it's a different motion using different muscles than walking and it shocked my body. Once I started seeing the scale move again, it motivated me further to keep adding in jogging with my walking until it became just jogging and then running.

I continued to lose weight until I started training for a marathon, and at that point I sort of stayed at the same weight through the entire training program. I was close to my goal weight so I didn't worry about it too much, and getting into cardio shape was more important at that point that trying to continue getting the scale to move.

aloise · 10-19-2007, 05:32 PM

so, did you actually compete in the marathon?

I have had kind of similar experience. I've been walking for ..years? I can walk an hour at a pretty fast pace with no problem. Especially if it is outside and I have a friend that I'm yakkaty yakking with.

but.. even though it definitely strengthened my legs and makes me feel good, it didn't seem to do much as far as weight loss. although I dropped in pants size at first.

but.. since I've been jogging, I seem to be losing again. slowly.. but I am. and I can't chalk it up to extra calories, because I started losing right from the very beginning - and that was only a few minutes of jogging.

but, I really prespire with the jogging, whereas I don't with walking. so, I wonder if I'm shaking up something in my lymphatic system that is having an overall good effect on my metabolism? It sure has made my skin nice, I'll say that.

Zam · 10-20-2007, 05:50 PM

Yep I actually completed the marathon, all 26.2 miles in 4 hours and 40 minutes. It was the experience of lifetime.

I am also checking in today with my run. I followed your advice aloise and slowed down even further today and ended up running for 40 minutes total. I did a 10 minute warm up walk, then ran for 20 minutes, took a quick 90 second breather and did 20 minutes coming back. Cooled down with a 10 minutes walk back to the house.

Felt good today, day 7 of Induction.

aloise · 10-20-2007, 06:54 PM

Quote:

Originally Posted by Zam

Yep I actually completed the marathon, all 26.2 miles in 4 hours and 40 minutes. It was the experience of lifetime.

WOW!!! I'm impressed!!!

I also can't imagine running for 4 hours. Whoa! How long did you train for that?

Quote:

Originally Posted by Zam

I am also checking in today with my run. I followed your advice aloise and slowed down even further today and ended up running for 40 minutes total. I did a 10 minute warm up walk, then ran for 20 minutes, took a quick 90 second breather and did 20 minutes coming back. Cooled down with a 10 minutes walk back to the house.

Fantastic!!! you are moving along quickly!!

Zam, you might be interested in reading this link that Jazzy provided. very interesting: training slower

Quote:

Originally Posted by Zam

Felt good today, day 7 of Induction.

well, Zam, keep us posted on your progress. you sound like you are doing great!

aloise · 10-20-2007, 07:10 PM

well, I couldn't do the 25 minutes straight, so I will just try again Monday. I went to the gym with a friend last night, and maybe I didn't give myself enough time to recover.

I did do 15 minutes, then took 2 minutes (I just had to catch my breath), then another 10 minutes. and that was it for me. I was tired.. maybe it just wasn't a good day for me. I was a little tired earlier.

but boy, my heart rate goes down much quicker than it used to, so that is always encouraging.

it's funny, though.. the last 10 minutes, I seemed to find a nice rhythm.. or something. It was like I "relaxed" when I was running and felt more "loose". It was nice.

Now.. if I can just work on that...

RoseOOPS · 10-21-2007, 08:18 AM

Haven't do C25K in about a week. Been playing with the itrain programs. So I have been running. I'm finding it easier to run/jog at a higher speed. I thought I would to some itrain then flip back to C25K and see if there is any improvement. Plus the music is cool on the itrain

Everyone seems to be doing Great. Hey 4 hours and 40 minutes I don't think I could walk that long. I'm impressed.

Rose

aloise · 10-21-2007, 09:54 AM

Quote:

Originally Posted by RoseOOPS

Haven't do C25K in about a week. Been playing with the itrain programs. So I have been running. I'm finding it easier to run/jog at a higher speed. I thought I would to some itrain then flip back to C25K and see if there is any improvement. Plus the music is cool on the itrain

Everyone seems to be doing Great. Hey 4 hours and 40 minutes I don't think I could walk that long. I'm impressed.

Rose

well, that's interesting. so you found it easier to run/jog at a higher speed. in what way is it easier?

I will have to check out the itrain.

did you see this site? 1997 Health, Fitness & Training Programs - Norm St. Onge 0902

RoseOOPS · 10-21-2007, 01:50 PM

Sounds crazy doesn't it. The only way I can explain it is this; When I jog I feel like my legs are stuck in mud. When I run or maybe it's a half run half jog, but it is faster, my legs feel light. This morning when I was doing itrain I even noticed that my heart rate is no higher than when I jog. I'm sure if I ran for more than 10 minutes it would be higher. For me it feels better to run.
With itrain you do sprints, hills, little hills, big hills, etc. You get a great lower body workout. Each itrain is different. I downloaded several different ones so I don't get board.

Rose

aloise · 10-21-2007, 06:45 PM

you know what this means, Rose. You were meant to eventually run in a marathon.

me... NOT.

on the other hand, I guess someone has to bring in the caboose.

Zam · 10-22-2007, 10:35 AM

Quote:

Originally Posted by aloise

WOW!!! I'm impressed!!!

I also can't imagine running for 4 hours. Whoa! How long did you train for that?

Fantastic!!! you are moving along quickly!!

Zam, you might be interested in reading this link that Jazzy provided. very interesting: training slower

well, Zam, keep us posted on your progress. you sound like you are doing great!

aloise, I officially started training in February for a marathon that was scheduled for June 1st. I think my longest run before I started training was about 6 miles.

It's weird, but after starting around the first week of February, they had us run a 1/2 marathon at the end of March. I remember looking at the training schedule when we first started and I was thinking to myself there's no way we'll be ready for a 1/2 marathon that soon, but we did it. And we only trained three times a week. Twice during the week on Tuesday and Thursday, and then on Sat.

Tuesday was a "buddy run" where you either join a group at a specified location, find a buddy to do your own run, or go out by yourself. This was typically a 3 - 5 mile run.

Thursdays were track days. We'd go to a local high school and do different types of laps around a track. Some were for time, some were to see if you could train yourself to slow down and conserve your energy.

Then on Saturdays it would be a group run. It started as 4 - 6 miles and increased every weekend until three weeks before the marathon we ran 20 miles.

The group I trained with was Team in Training, which is run by the Leukemia & Lymphoma Society. In return for the training program, you commit to raising a certain amount of money and they'll train you as well as pay for your trip to the marathon.

It really was one of the most memorable experiences in my life. I met some fantastic people along the way, helped raise money for a good cause and was given a great training program that I can still use today.

Zam · 10-22-2007, 10:42 AM

Quote:

Originally Posted by aloise

well, I couldn't do the 25 minutes straight, so I will just try again Monday. I went to the gym with a friend last night, and maybe I didn't give myself enough time to recover.

I did do 15 minutes, then took 2 minutes (I just had to catch my breath), then another 10 minutes. and that was it for me. I was tired.. maybe it just wasn't a good day for me. I was a little tired earlier.

but boy, my heart rate goes down much quicker than it used to, so that is always encouraging.

it's funny, though.. the last 10 minutes, I seemed to find a nice rhythm.. or something. It was like I "relaxed" when I was running and felt more "loose". It was nice.

Now.. if I can just work on that...

Good work! Sometimes we all have days where the energy level is low for some reason, and I think we all have days where we can't believe how great we feel.

One of the things I try to really focus on when running is keeping my shoulders loose, not scrunched up, keeping my facial muscles loose and actually trying to relax my hands as much as possible. I know it sounds weird, but try to focus on every muscle you're NOT using and try to relax it. It helps get into that rhythm you mention and will help you as you go for longer and longer distances.

Keep up the good work!!

aloise · 10-22-2007, 02:56 PM

Quote:

Originally Posted by Zam

Good work! Sometimes we all have days where the energy level is low for some reason, and I think we all have days where we can't believe how great we feel.

One of the things I try to really focus on when running is keeping my shoulders loose, not scrunched up, keeping my facial muscles loose and actually trying to relax my hands as much as possible. I know it sounds weird, but try to focus on every muscle you're NOT using and try to relax it. It helps get into that rhythm you mention and will help you as you go for longer and longer distances.

Keep up the good work!!

you know, Zam... I have noticed this about my hands. I've found myself clenching them, and shook them then let them hang loose and it makes a difference.

but.. I haven't tried focusing on every muscle I'm not using and trying to relax them. I will try that next time.

so, you know what I'm saying with the rhythm? It is almost like shifting gears.. where you have that initial zoom/buildup, then you shift gears, and it gets to a more comfortable level. Hard to explain. I've never experienced it before. It is nice, though..

Zam · 10-22-2007, 08:59 PM

I completely know what you're saying about a rythym. It's that magical place you get when you start doing some distance runs. It's a great place to get to and it feels like you can run forever. I'm sure it probably has something to do with endorphins.

No matter what my running shape, even when I was running 1/2 marathons and full marathons, the first 10 - 15 minutes are always the hardest for me. Once I get past that initial feeling of being out of breath, it gets so much easier.

I'm happy to say I did almost 4 miles today with my friend. We did almost 41 minutes of running, with a small recovery time after the first 20 1/2 minutes.

aloise · 10-23-2007, 09:12 PM

well, I think I'm regressing..

last time I couldn't do 25 minutes, I had to have a 3 minute break after 15 minutes.

this time... I couldn't even do 15 minutes. did 10 mins.. then 2 min break, then 10 mins, then 2 min break, then 5 minutes. and my heart rate went up quickly.. so.. just not my day. boo hoo.

but.. I think I'm going to skip 2 days before trying again. Every other day, I get up early to drive my son to school. I'm kind of tired, and even though I try to catch a cat nap.. it isn't the same as sleeping straight thru.

so, I think I will schedule my next run on a day that I'm not doing that.

10-19-2007, 03:52 PM	#520
Zam Senior LCF Member Join Date: Oct 2007 Location: Northern California Posts: 143 Gallery: Zam Stats: 231/215/190 WOE: Atkins Start Date: 10/14/07	When I first did Atkins about 5 years ago, my exercise routine was to walk for 45 minutes or about 3 miles. I think I hit a big stall after about 6 weeks on Atkins and decided to start mixing in jogging with my walking. My stall quickly disappeared and I lost weight pretty steady once I started mixing in a bit of jogging. As you said it's a different motion using different muscles than walking and it shocked my body. Once I started seeing the scale move again, it motivated me further to keep adding in jogging with my walking until it became just jogging and then running. I continued to lose weight until I started training for a marathon, and at that point I sort of stayed at the same weight through the entire training program. I was close to my goal weight so I didn't worry about it too much, and getting into cardio shape was more important at that point that trying to continue getting the scale to move. Last edited by Zam : 10-19-2007 at 03:53 PM.

10-18-2007, 04:23 PM	#511
RoseOOPS Junior LCF Member Join Date: Dec 2000 Location: Westland MI USA Posts: 54 Gallery: RoseOOPS	Welcome Zam, You can give me a kick when I need it too. Today is one of those days. Got up late and didn't get a workout or run in. Plan to do it tonight. Now I just don't feel like it. I will do it though. Might not do the C25K, think I'll do an 1train. Rose

10-18-2007, 07:04 PM	#514
aloise Senior LCF Member Join Date: Jan 2005 Location: USA Posts: 405 Gallery: aloise Stats: eeek!/sigh../Yeah!!! WOE: low glycemic load; real food Start Date: Aug 1, 2007	well, I just finished my first 25 minute run IN MY LIFE!!! Do you hear something? that's me patting myself on the back!! I must admit, my knees were a tiny bit wobbly. just a tiny bit. so.. I think once I reach 30 minutes.. I am going to stay there until I feel really comfortable at 30 minutes. I want to make sure my knees keep building up strength. I took my son's ipod, and I really enjoyed listening to the music while I jogged! It was really great. I can see why people like to walk/exercise with ipods or mp3 players.

10-18-2007, 11:23 PM	#516
aloise Senior LCF Member Join Date: Jan 2005 Location: USA Posts: 405 Gallery: aloise Stats: eeek!/sigh../Yeah!!! WOE: low glycemic load; real food Start Date: Aug 1, 2007	Zam, I don't know if you have a heart monitor, but I found that I could jog much longer if I kept my heartrate down. and what I would do was when I noticed it going up too high.. I would slooowww down, but try to keep jogging. There were times when I was jogging slower than I fast walk.. but I was jogging. And Jogging is a different body movement. and that's my 2 cents worth.

10-19-2007, 11:58 AM	#517
RoseOOPS Junior LCF Member Join Date: Dec 2000 Location: Westland MI USA Posts: 54 Gallery: RoseOOPS	Way to Alosie that is GREAT itrain is a website that has downloads for various workouts. The one I use is for treadmills. The dowloads cost anywhere from around $3 to about $6 depending on how long they are. They have 3 levels one for walkers, one for joggers, and one for runners. So anyone can use it. Grace the instructor tells you when to pick up your pace and slow down. There are also hills. The music is pretty good. I start walking then I do some jogging I have even done an all out run. It really fun. You can listen to samples at their websit itrain.com. This morning I did a 40 min. one I walked jogged and ran it felt great. Rose

10-19-2007, 05:32 PM	#521
aloise Senior LCF Member Join Date: Jan 2005 Location: USA Posts: 405 Gallery: aloise Stats: eeek!/sigh../Yeah!!! WOE: low glycemic load; real food Start Date: Aug 1, 2007	so, did you actually compete in the marathon? I have had kind of similar experience. I've been walking for ..years? I can walk an hour at a pretty fast pace with no problem. Especially if it is outside and I have a friend that I'm yakkaty yakking with. but.. even though it definitely strengthened my legs and makes me feel good, it didn't seem to do much as far as weight loss. although I dropped in pants size at first. but.. since I've been jogging, I seem to be losing again. slowly.. but I am. and I can't chalk it up to extra calories, because I started losing right from the very beginning - and that was only a few minutes of jogging. but, I really prespire with the jogging, whereas I don't with walking. so, I wonder if I'm shaking up something in my lymphatic system that is having an overall good effect on my metabolism? It sure has made my skin nice, I'll say that.

10-20-2007, 05:50 PM	#522
Zam Senior LCF Member Join Date: Oct 2007 Location: Northern California Posts: 143 Gallery: Zam Stats: 231/215/190 WOE: Atkins Start Date: 10/14/07	Yep I actually completed the marathon, all 26.2 miles in 4 hours and 40 minutes. It was the experience of lifetime. I am also checking in today with my run. I followed your advice aloise and slowed down even further today and ended up running for 40 minutes total. I did a 10 minute warm up walk, then ran for 20 minutes, took a quick 90 second breather and did 20 minutes coming back. Cooled down with a 10 minutes walk back to the house. Felt good today, day 7 of Induction.

10-20-2007, 07:10 PM	#524
aloise Senior LCF Member Join Date: Jan 2005 Location: USA Posts: 405 Gallery: aloise Stats: eeek!/sigh../Yeah!!! WOE: low glycemic load; real food Start Date: Aug 1, 2007	well, I couldn't do the 25 minutes straight, so I will just try again Monday. I went to the gym with a friend last night, and maybe I didn't give myself enough time to recover. I did do 15 minutes, then took 2 minutes (I just had to catch my breath), then another 10 minutes. and that was it for me. I was tired.. maybe it just wasn't a good day for me. I was a little tired earlier. but boy, my heart rate goes down much quicker than it used to, so that is always encouraging. it's funny, though.. the last 10 minutes, I seemed to find a nice rhythm.. or something. It was like I "relaxed" when I was running and felt more "loose". It was nice. Now.. if I can just work on that...

10-21-2007, 08:18 AM	#525
RoseOOPS Junior LCF Member Join Date: Dec 2000 Location: Westland MI USA Posts: 54 Gallery: RoseOOPS	Haven't do C25K in about a week. Been playing with the itrain programs. So I have been running. I'm finding it easier to run/jog at a higher speed. I thought I would to some itrain then flip back to C25K and see if there is any improvement. Plus the music is cool on the itrain Everyone seems to be doing Great. Hey 4 hours and 40 minutes I don't think I could walk that long. I'm impressed. Rose

10-21-2007, 01:50 PM	#527
RoseOOPS Junior LCF Member Join Date: Dec 2000 Location: Westland MI USA Posts: 54 Gallery: RoseOOPS	Sounds crazy doesn't it. The only way I can explain it is this; When I jog I feel like my legs are stuck in mud. When I run or maybe it's a half run half jog, but it is faster, my legs feel light. This morning when I was doing itrain I even noticed that my heart rate is no higher than when I jog. I'm sure if I ran for more than 10 minutes it would be higher. For me it feels better to run. With itrain you do sprints, hills, little hills, big hills, etc. You get a great lower body workout. Each itrain is different. I downloaded several different ones so I don't get board. Rose

10-21-2007, 06:45 PM	#528
aloise Senior LCF Member Join Date: Jan 2005 Location: USA Posts: 405 Gallery: aloise Stats: eeek!/sigh../Yeah!!! WOE: low glycemic load; real food Start Date: Aug 1, 2007	you know what this means, Rose. You were meant to eventually run in a marathon. me... NOT. on the other hand, I guess someone has to bring in the caboose.

10-22-2007, 08:59 PM	#532
Zam Senior LCF Member Join Date: Oct 2007 Location: Northern California Posts: 143 Gallery: Zam Stats: 231/215/190 WOE: Atkins Start Date: 10/14/07	I completely know what you're saying about a rythym. It's that magical place you get when you start doing some distance runs. It's a great place to get to and it feels like you can run forever. I'm sure it probably has something to do with endorphins. No matter what my running shape, even when I was running 1/2 marathons and full marathons, the first 10 - 15 minutes are always the hardest for me. Once I get past that initial feeling of being out of breath, it gets so much easier. I'm happy to say I did almost 4 miles today with my friend. We did almost 41 minutes of running, with a small recovery time after the first 20 1/2 minutes.