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

[aloise]

Originally Posted by shannoncathy

Alrighty, I have a couple questions. Is it 20 minutes total or 5 minute warm up plus 20 minutes? Also, for the treadmill folks, what speed do you run at?

I did 5 minutes workout + 20 minutes. but.. if you do 20 minutes total.. I don't think it matters that much, because once you keep going thru the program, you will end up doing 20 minutes eventually.

[aloise]

Originally Posted by cdn_gal

Hi everyone!
I was just directed to this thread after asking a question about Couch to 5K in the PG.... Hope you dont mind me jumping in, but I am going to start mine tomorrow..
I dont want to be a long distance runner, but I would like to get in better shape, and stop the inner leg "jiggles" I am also an occasional smoker, so I can see that this will probably help me quit for good as well...
I aslo know that shoes are very important... Any suggestions before I go shopping?
TIA!

I really like my Nike Free 5.0. But, I like them because they are very flexible and are NOT real built up. I had a problem in my last shoes with them being too much support. I like the idea of strengthening my feet as well as my legs.

1) What week/day are you on? week 7
2) Are you repeating a week? yes.. I am staying there for a while..
3) Are you running for time or distance? time
4) Are you running indoors or out? indoors.. hope to be ready for the bike trails by spring.
5) How do you feel? great.

[shannoncathy]

Thank you Aloise!!!!

[skaylarson]

Was going to hit the Y to do day 3 of week 1 this morning. However, it would appear that TOM is here and I'm having some severe cramps. Don't think running would be good today. Will maybe just go and walk or do the elliptical. I want to do some cardio, but I'm pretty sure running wouldn't be such a good idea today. But that means no excuses tomorrow. I want to finish up week one!

As for speed, I'm not sure I'm the 'expert' on what speed to run. I think whatever you can do and still talk...I would hate for you to speed up on my note.

Sharon

[skaylarson]

Update...was able to finish W1D3 without really sucking too much wind. I think I'll start W2 on Wednesday...

Week 2 you run for 90 seconds and recover for 2...I know I can do it. I think the key is to change my speed if I get overly winded. I think I need to push myself and move to week 2.

Sharon

[aloise]

Originally Posted by skaylarson

Update...was able to finish W1D3 without really sucking too much wind. I think I'll start W2 on Wednesday...

Week 2 you run for 90 seconds and recover for 2...I know I can do it. I think the key is to change my speed if I get overly winded. I think I need to push myself and move to week 2.

Sharon

exactly!!! that's what I found out. if you feel that you can't make it.. sloooowww down.

besides, you will find you are able to run a little faster in the future if you keep the speed where you can make the intervals.

if you are on a treadmill where you can keep track of your heartrate, notice at what heartrate you are comfortable, what heartrate you start to get out of breath. if you slow down, you will notice your heartrate dropping to the level that is your "jogging' comfort zone. in the future (if you keep track of your heartrate), you will notice that you can run a little faster at that same heartrate.

also notice the heartrate when you are walking. when you switch from running to walking.. notice how long it takes you to go from your running heartrate to your walking heartrate. mine cooldown interval slowly went from about 3 minutes (or plus) to 1.5 minutes. that means your cardiovascular system is improving when your recovery rate improves.

so.. even if you don't see changes externally right away.. you will see these improvements in your cardiovascular system if you keep track of your heart rate.

but.. if you progress thru the weeks, you know you are improving, even without a heart rate monitor.. just because you will be able to run longer!

[skaylarson]

Aloise...thank you so much! I think it may be worth it for me to invest in a heart rate monitor.

thank you so much for such good advise!!!! I'm just loving this running. I now dream about running...Also I do think this program does keep me from hurting myself. I have some very minimal aches in my hips, but nothing like I half expected...this is just the greatest!

[desdemona]

Im thinking about starting over at the beginning now except doing it on stairs/bleachers

I bet that'd rock.

[aloise]

well, I've started over again. I had a flu bug, and quit for a while. but then, even when I was feeling ok, when I would do my treadmill thing, I would start coughing, etc.. and have to quit.

but.. I'm over the bug, and started in again, but I'm starting at the beginning again. I'm surprised, though.. even though I seem to have lost the endurance to run as long as I was able to before, I am finding that I am able to run faster than i could when I started the program before. so.. I think I've gained something.

so.. hey, I'm not proud. kind of fun to start at the beginning and do it again.

[laurieC]

I saw this thread and was so excited that others were doing this (I just read the entire thread this afternoon). I am so disappointed that there has been only 1 post since January.

I'm going to answer the questions anyway:

1) What week/day are you on? Week 1, Day 1
2) Are you repeating a week? Not yet
3) Are you running for time or distance? Time
4) Are you running indoors or out? outside
5) How do you feel? Good, but my knees are complaining!

I'm going to keep posting when I run and hope that some others will join me!

Laurie

[aloise]

laurie, keep it up. It is EXCITING to see the progress you will make.

hey, I'm doing it again.. so, you aren't alone. don't know where everyone else is. wonder how Des is doing on the bleachers? sounds hard...

[Salamander]

LaurieC and Aloise, I'm rejoining the thread! I ran a couple times a week through the winter, but didn't have my heart in it. Now it's spring and I'm motivated! I started back last week. I had been up to 42 minutes (I wasn't doing LC though), I've lost a lot of endurance so I'm doing walk/run intervals and trying to build back to 30 minutes. I'm also doing Callanetics which I hope will strengthen my leg muscles.

Hopefully we will start to hear from more people!! Let's keep checking in so we can encourage each other!

[laurieC]

My knees and ankles are pretty sore today, but nothing too bad. Given the extra pounds I'm carrying around I'm not surprised.

I also need new shoes. I'm considering going to the specialty running store and spending the big bucks. I'd much rather prevent and injury and be able to keep running. (I'd totally forgotten how addictive it can be.)

Any suggestions?

[Salamander]

lauriec

Great idea! It's so worth it to go to the specialty store. I'm so glad I did that! the sales people ARE runners so they are knowledgable and really take the time to make sure you get the right shoes. The one I went to (Road Runner sports) has you run briefly on a TM (like 20 seconds) barefoot and videos it, so they can see how your feet land. Their return policy is great too- so if you go running and decide they don't work, you can exchange. Having really good shoes is so important.

[desdemona]

I jogged 2 miles with my bf yesterday and managed to sunburn myself

[happydog]

Hi there,

I just started this program and am going slowly... I'm not naturally a "runner" by any means and my "fast" speeds are probably slow jogging to many people . That said, I can already see some slight improvement and have only done the Week One program on 4 days thus far.

To answer the official questions:

1) What week/day are you on? Week 1, Day 5 (yeah, I'm repeating)
2) Are you repeating a week? Yes, going slowly
3) Are you running for time or distance? Time
4) Are you running indoors or out? indoors so far, treadmill at home
5) How do you feel? Really good and proud of myself

I downloaded the podcasts by Robert Ullrey and have been using that as my guide. I like the motivation and the fact that I don't have to watch the clock myself... just speed up when he says to, and slow down for the recovery fast-walk when he says to. Once I get more in the groove of this, I'll use my own music but for now, I like having the podcasts to guide me.

Thanks for having this thread!

[desdemona]

I run for time...my distances STILL suck.

[Salamander]

Originally Posted by desdemona

I run for time...my distances STILL suck.

Me too! My BF can WALK faster than I run!

Yesterday, I did 37 minutes and went 2.75 miles. (I received a Garmin watch for christmas- very useful!) I did 3min run/ 2 min walk. I plan to slowly build up the total time and running time.


Sally

[laurieC]

Today went much much more smoothly. I was able to go early and didn't have to take the kids and the jog stroller.

When you guys started, how far were you going in the 30 mins? (I'm including the 5 min w/u and c/d). I feel like I'm going so slowly that little old ladies with walkers will pass me at any moment! I finished 2 miles today (about 100 yards of that was to get home after I was finished with the program). So I think I'm walking/running at about a 15+ minute mile. Drives me crazy that I ever stopped running when I got pregnant - I used to do 6 miles in 54 minutes pretty consistently! Of course, I also used to weight next to nothing ....

My knees feel uncomfortable, but not painful about 2 hours after I run. I'm going to hit the specialty running store on Friday when I'm up that way for new shoes.

Desdemona - after reading the whole thread I remember you saying you were heavy when you started doing this (you look great by the way!) how much did you weigh when you started running? And how hard do you think it was on your knees and joints?

I need to lose about 75 pounds right now, and I'm wondering if my weight is going to make this really hard on my joints!

I'm looking forward to everyone chiming in on how they are doing!

[happydog]

Originally Posted by laurieC

When you guys started, how far were you going in the 30 mins?

I'm slow compared to many, but this is still way better than I could do in the past. My distances have been 2.2 miles and 2.3 miles, for the Week One, 30 minute session.

Take care,

[Salamander]

Hi LaurieC,

I wanted to chime in and tell you that when I went through the program, I didn't know my distance for sure, because I was running on trails/streets and didn't have my GPS watch then. Actually, I didn't want to know my distance because I was so slow! I concentrated on building up my endurance and getting through the program. Only this year I have been using my Garmin. Sometimes I don't take it with me because I look at it constantly and I feel pressure to go faster. By doing the program and slowly building up your total time, you will naturally get faster and go farther. Also, as you lose weight you will be faster because you will carry less poundage.

Good luck and keep on!

Sally

[Salamander]

welcome happydog! I like that pic.

Desdemona you look great!

[BridgetAllyn]

I found this great website with music mixes for the C25K.

Podrunner: Intervals - Free Workout Music from dj steve boyett You do not have to have an I-pod. They download as MP3s. He uses a sound to change from walking to running. I hope I can post this here. It's free. You can find his podcasts on Itunes, too!
HTH

(When I started I couldn't run 90 seconds. I now do 25 minutes at a time. I'm almost there!)

[BridgetAllyn]

Originally Posted by BridgetAllyn

I found this great website with music mixes for the C25K.

Podrunner: Intervals - Free Workout Music from dj steve boyett You do not have to have an I-pod. They download as MP3s. He uses a sound to change from walking to running. I hope I can post this here. It's free. You can find his podcasts on Itunes, too!
HTH

(When I started I couldn't run 90 seconds. I now do 25 minutes at a time. I'm almost there!)

I meant by not having an I-pod that you can use any MP3 player.

[happydog]

Originally Posted by BridgetAllyn

I found this great website with music mixes for the C25K.

Thanks for the link! I'll look into that for sure.

Today I did the Couch to 5K Week One workout again - the 5th time I've done it. I'm not sure I can run for 90 seconds yet but I'm going to try the Week Two sessions next week. Today I did hit a personal milestone though, I did a couple of the 60-second running intervals at 7.0mph... the fasted I had ever done! When we first got our treadmill (last winter) I thought that jogging at 5.0 was "fast"... well, it was fast for me, at the time.

Thanks for the motivation that you can now run 25 minutes straight! Wow! That's incredible.