BEGINNERS: Couch to 5K Challenge

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Heidi...Floydgirl is right: Do not compare your run with anyone else's run. None of us has the same circumstances in terms of conditioning, environment, attitude, stressors, emotions, motivation, etc. as anyone else. For me...and I hope for many other people in this challenge...the MOST IMPORTANT goal is to establish a workout routine that is achievable, enjoyable (believe it or not!), effective and consistent.

Evermind is doing great with her routine, but I promise you that as far as cardio/respiratory endurance and muscle-building (and calorie-burning), your routine right now on Rung 0 or Rung 1 is just as effective FOR YOU as hers is for her when she runs 1/2-mile or more. You'll know when you're ready to move on to the next rung. Be proud of what you did today. We're proud of you. Even on those days when you just can't get through the workout...be proud that you attempted it!

By the way, Evermind: Good job! So that sounds like you ran a whole mile today. Woo hoo!!

2BME...I'm on Rung 1 this week too. My workout this morning was pretty grueling for some reason. I felt really HEAVY. I don't mean in terms of being overweight or fat, I mean my arms and legs felt like they were moving in slow motion with extra effort (like trying to run in sand). I made it through, though I confess that half-way there I almost decided to quit. I'm glad I didn't. I have one more workout this week before I decide if I'm moving on or hanging back. Rung 2 seems like it might be OK with running for 90 seconds and walking for a 2 full minutes, but I'll wait to make that decision on Sunday. Rung 3 looks daunting, so I'm glad I get to put off that decision for awhile!

So SweetStrudel dropped a little crumb to us the other day about C25K podcasts. I looked them up yesterday and they look pretty good. I'll go surfing here in a minute and post a link to the site in case anyone wants to download the file for their MP3 players. They appear to be free.

For those of you with free time...I downloaded a freeware product called Audacity which lets you edit MP3s. I pasted together a compilation of songs and edited them for time so I have my 90-seconds with a slower beat and my 60-seconds with a faster beat. Now I don't have to use my timer. When a new song starts, I know it's time to run (or walk). It was pretty cool. My compilation is a mix of 80s tunes. I admit that my 5-minute warm up to "Come On Eileen" started to get annoying about 3 minutes in, but the rest was pretty good!

Wow...now I'm rambling.

[hrgillespie]

Re: BEGINNERS: Couch to 5K Challenge

Jamikins that is a really cool idea for the music ............ Lordy I'm not very good at those kinds of things but I think I might give it a try ............

Floydgirl and Jamikins Thanks for the encouragement. I don't mean to compare myself I guess just to know whats normal .......... LOL never mind I guess thats comparing myself huh??? I'm bad so so bad!

Ok going at MY PACE!!!!!!!!!

Heidi

[fowlergirl]

Re: BEGINNERS: Couch to 5K Challenge

Hi Everybody,

Still on Rung 6 Day 2. I think I will hang out here for a while. I am feeling a little better during the run. The music helps tremendously.

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Absolutely,everyone goes at their own pace. And moves up and down at their own body's instructions, too.

I started out three weeks ago doing 30 seconds of running and 60 seconds of walking, and it was HARD - in fact, at the end, I could only jog 10 seconds before having to run.

By the third run I had started focussing on distance instead of seconds, because I realized that the posts on the chain link fence along our running path were at 10 feet increments. When I started counting feet, I stopped paying any attention to seconds run.

I never did time myself at 20 or 30 minutes, either. From the get-go, I marked out a half-mile on the running path, and would get to the halfmile, then turn around and go back, so that was a mile.

It didn't take too long for me to be able to do almost 1/4 mile of jogging, and after that, I was suddenly able to do 1/2 mile without stopping. Only during the first stint - after that amount, I have to walk and then jog shorter pieces, which is the exact opposite of what the couch to 5k instructions tell you to do.

I never pushed myself. I would just go until I felt I couldn't go any further. And that would be further and further almost every day, it seems. Sometimes just 10 feet further, sometimes more.

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

OK...I'm back with the info for the C25K podcasts. This may not be the same set that Strudel uses, but I listened to one and it sounds lovely. Something different, anyway...

http://www.ullreys.com/robert/Podcasts/page6/page6.html

[Elizellen]

Re: BEGINNERS: Couch to 5K Challenge

Hi every one

Well another kiss earned tonight for rung 1 though I think I will go back to rung 0 for a couple of sessions, as it really made me feel uncomfortable tonight. I even fell off the treadmill through not noticing I was drifting towards the back in my recovering 90 seconds walk!! No harm done and no-one noticed (at least no-one was laughing!!)

Jamikins, you asked about the numbers, and it appears my #4 and #7 mean kilometers per hour, which equate to about 2.5 and 4.35 mph.

Congratulations all you c25k'ers, you are all doing great and I am proud to be one of you all!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Elizellen: So glad you're not injured! Thanks for sharing the km vs. mph info. You and I are using approximately the same settings...my "run" is at 5 mph and my walk is at 3. I tried to go up to 6 today, but I lasted less than 30 seconds before I went back to 5.

I kinda like the metric system compared to the system we use in the U.S., because the #7 setting (kph) sounds really fast, and of course I weigh much less in kg than in pounds!

[Purple Rain]

Re: BEGINNERS: Couch to 5K Challenge

Elizellen, I hope you are okay. A friend of mine did that when we were younger and busted a hole in the wall with her heel. It was so scary! But, she didn't get hurt either.

Everyone is doing Great! Everyone definitely needs to go at their own pace. And everyone seems to be doing that. I may do rung 2 again next week if tomorrows run doesn't go better.

Good Luck with your runs! Be safe, drink your water and stretch!

[D-Termined]

Re: BEGINNERS: Couch to 5K Challenge

Hello all, just finished day one of rung 3. That was nasty. Nearly didn't finish the second 3 minute jog. But it's done and I'll rest a couple of days and breeze through it for day 2!

Oh, and, yeah, I've fallen on a treadmill before, too I even had a big scrape on my face where I hit it. Fortunately no one saw me do it and I had a spectacular battle with a mugger story the next day.

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Oy, there's why I never run on a treadmill. I'm afraid I will fall.

But I have to say, I do not think that I am running at a 5 mph pace. Way slower. If I went faster, I couldn't go as far. You guys are awesome!

[Purple Rain]

Re: BEGINNERS: Couch to 5K Challenge

I did Rung 2, Day 3 this morning. It went better than Day 2. I think I've been trying to jog too fast. I'll slow down a little and see how it goes. I'm going to try Rung 3 next week. If it feels to hard I will do another week of Rung 2.

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Good instincts, Purple. There's a LOT to be said for a very very V-E-R-Y slow jog - you go further, you develop more strength, and you just generally get fitter more quickly, I think.

A lot of times when I start out I have to pull myself back and slow down. And when I start to feel tired or hurty, I do the same. Most of the time, if I'm feeling winded, and I slow down and at the same time take smaller steps, I find I'm not so tired after all.

[fowlergirl]

Re: BEGINNERS: Couch to 5K Challenge

Elizellen glad your OK.

Still hanging out on Rung 6 Day 2.

My breathing is getting better. My lungs don't feel like they are going to explode anymore. Tonight was my first time running at night. That works out so much better for me.

[hopejoy]

Re: BEGINNERS: Couch to 5K Challenge

Elizellen! Oh, so sorry you fell!!! Glad you're ok! How embarrassing!
I did my third C25k... I guess rung 1... (have to go back and look up the website... then print it so I have it handy)... anyways... 60 second jogging, 90 second walking... only I do 2 miles as 20 minutes doesn't seem long enough and I was walking 2-3 miles before I started... anyways... definately feel the burn in my lungs when I first start, but then it gets easier as I go... another set of neighbors commented today that I'm getting skinny... I was jogging when I passed them and could only grin... lol.
liz

[hrgillespie]

Re: BEGINNERS: Couch to 5K Challenge

Elizellen wow so glad your not hurt, I have done the exact same thing before just lost my attention for a second and Bonk there I was .........Totally embarrassed but not hurt. Hugs to you!

I did day three of the first week today! It was actually a little easier then Wednesday for me. I haven't decided if I am going to move up or stay right here for another week I guess I will wait till Monday to decide!

Yeah for everyone meeting and surpassing their expectations ....... I am learning from you all that it's ok to slow down ............ progress is progress it doesn't have to come in leaps and bounds! Hard lesson for me to learn!

Heidi