BEGINNERS: Couch to 5K Challenge

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

I got up at five this a.m. to run. The bike path was dark, the air was cool, and I ran 3/4 of a mile without stopping, and wasn't out of breath! I only stopped because my legs were tired. So then I walked 1/8 of amile, and ran 1/4 of a mile, then walked another 1/8 and ran another 1/8.

My lung capacity is amazing. I think I could run a full mile now if my legs didn't hurt and feel tired. I'm assuming that they will catch up to the rest of my running body soon!

I really liked running at this hour, though it was a bit scary because it was dark. I didn't have my mp3 player (someone BORROWED it without asking........tsktsktsk) and I am a little worried about using it now because I will not be able to hear anyone coming up behind me. On the other hand.......there's nobody on the path, ever............

[ValidRouge]

Re: BEGINNERS: Couch to 5K Challenge

Evermind, be careful out there in the dark. I invested a few dollars in buying myself a whistle and a reflective vest for safety's sake. I totally understand the need to run before the scorching sun comes out, but BE CAREFUL. I run with my ipod, but if its dark, i only use one ear bud so I can hear what's going on around me too.


Keep it up, you guys!!

[Adena]

Re: BEGINNERS: Couch to 5K Challenge

Hey there, guys. Sorry I've been absent lately, but have been popping in from time to time and reading when I can. Y'all are doing great!

I was reading in my Jeff Galloway book, and found a few things I thought would be helpful to you. Here's one:

Even though may of us look enviously at runners who have a long, pretty stride, or really kick their heels back, "the most efficient stride is a shuffle," per Galloway. "Just pick your foot up enough to avoid stumbling over a rock or uneven pavement. Otherwise, stay low to the ground. If you stay low to the ground, very little effort is required. Through this "shuffling" technique, running becomes almost auotmatic. When runners bounce or try to pick up their feet more, they tend to push off too hard. This usually results in extra effort spent in lifting the body off the ground. Think of this as energy wasted in the air -- energy that could be used to run another mile or two. The other negative effect of a higher bounce is that of gravity. The higher you rise, the harder you will fall. Each additional bounce off the ground delivers a lot more impact on feet and legs -- which on longer runs is more likely to produce aches, pains, and injuries."

"The correction for too much bounce? A light touch. Your feet should touch so lightly that you don't feel yourself pushing off or landing. This means your foot stays low to the ground and goes through an efficient and natural motion. Instead of trying to overcome gravity, you get in sync with it. Here's a light touch drill: During the middle of a run, time yourself for 20 seconds. During that time, focus on one item: touching so softly you don't hear your feet. Imagine you are running on thin ice or through hot coals. Practicing doing several of these, and you'll become quieter and quieter. You should feel very little impact on your feet as you do this drill."

Another Galloway helpful hint to come soon.

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Hey, that's what I do! And I've posted about it - tiny steps, holding back, low,low impact.

I think it is the key to becoming a successful, healthy, injury-free runner.

[Sweet Strudel]

Re: BEGINNERS: Couch to 5K Challenge

Confession time.

I'm just not enjoying this at all. I did workout 1 on rung 3 this morning and it almost killed me. Well I should say I did it til 15 minutes passed then I walked the last 5 minutes.

As some of you know I was away at my brothers last week and made a deal that I would run outside when I was there (since he has no treadmill)...and I kept my promise and did that...but I hated it and I could not wait til it was over. Then I decided I hated running outside so much that I would wait til I got home on Sunday to do my last workout for rung 2 on the treadmill...which I did.

Oh did I mention that when I ran outside it was rainy and windy...sheesh. That didn't help!

Ok so this week I haven't felt very good. Big TOM issue which nearly killed me. So, therefore Monday and Wednesday which are my usual Workout 1 and 2 went past with no C25K, felt too blah! Today I was feeling better so I did my workout.

I just don't know if I'm cut out to be a runner. I hate to be a quitter and I feel rather lame for this post. Ya'll are doing so well and most of you seem to be kinda enjoying it. Maybe I'm just not ready to be a runner yet...who knows. Excuses excuses.

Well the long and short of this is that I'm going to do my Workout #2, Rung #3 on Saturday. I hope it goes better. I haven't been sleeping well and I have a stiff neck from my pillow. How does one ever find a good pillow...geeze!

Ok, well just fillin ya'll in on what I really feel about this. I haven't quite given up with running YET.

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Strudel...you're not the only one. I admit that I dread the workouts too. I feel very proud when I'm done, and I do see amazing changes in my physique from the few running workouts I have done, but I absolutely don't enjoy the actual running. I was hoping I'd find the endorphin high or whatever runners have, but so far I haven't.

On the other hand, I'm not giving up. I may stay on Rung 1 for a month, but at least I'm doing something. Surely my lungs will adapt soon (right?).

The other thing is this has been a very difficult week with back to school. There is so much going on with my life and I know many, many people here have the same issues. But remember...we knew there would be obstacles. Let's deal with it the best we can. We are still focused on losing pounds, exercising and eating well. C25K will help us get there.

It's OK to miss a week of C25K workouts. If you have to start over with the program, who cares? You haven't "failed." If you never progress past Rung 1 or 2...you still haven't "failed." The most important thing to remember is that doing the workouts for 25 minutes (even if you walk through some of the "running" portions) improves your fitness. And, if you're like me, 25 minutes of w'ogging (that's my word for walking/jogging) is at least 24 minutes more than I did before!

Hang in there!

[Outback Jess]

Re: BEGINNERS: Couch to 5K Challenge

Hey everybody.....I'm Jess I know alot of you...just popped over to say, "oh hang in there"....I'm a runner! The reason I am a runner is that I met Adena at a park after we met here at ADBB...She was training for a half marathon, the ING Georgia marathon....she worked for ING and they talked her into it...I told her I would meet her at this great park, and I would RIDE MY BIKE while she ran...or wogged....
a shuffle and a walk....We met, it was like 27 degrees that Nov. morning....off she wogged, not liking it at all...I "coasted along on the bike, and FROZE TO DEATH....I think my feet, donned in running shoes were numb for at least 15 mins after we finally got back in our cars....and of course took pictures!!!
When I got in my car I decided, if she could do it, I could do it....

It was awful! Just plain awful....Yet I ran back in the 70's surely I could shuffle and do this...I did shuffle....and then i went to the treadmill, and started running every single day or wogging....I did it all through Dec, Jan, Feb, Mar, I did a shuffle, 2 miles and every once in a while 3 miles. It was never easy, and if there is a runner's HIGH, it comes AFTER THE RUNNING...a wonderful sense of pride comes on you, a sense of accomplishment that you have done it, settles in...You've made yourself endure something HARD, you've kept your promises WHEN YOU KNEW IT WAS NOT GOING TO BE PLEASANT...you actually become a stronger person, mentallly....and like Jamie says, I like the pride and the changes in my body...
My mother became ill and spiraled down in and out of the hospital and nursing homes, and I would run, wog, shuffle 2 miles a day every single day I could....It ended up holding me together....Then when I could not run I climbed stairs at the hospital and that was tougher....then she died, and I wogged, jogged and cried my brains out...I ran in my neighbrohood where I grew up, I ran exhausted and heart broken....when it was all said and done, I ran and cried during the darkest of days.
It never felt like I was flying, but I knew I was accomplishing things....2mi or 3mi. I've never accomplished what Adena did. I did find the Galloway method and I started to do things a bit differently, I ran, walked, ran...and I actually started to like that....Now I am training for a triathalon and will swim, bike and run...
Only the bike has a karma and a zen for me... but not always....Exercise is work, and the older you are, the wiser you are to hang in there and develop your mind, mentally strengtening yourself....
Hang in there girls...You can do this, but it does take time...and treadmill running is 10 times easier than real pavement....
This 4th of July Adena, my daughter and I all ran the famous Peachtree Road Race! We accomplished what we dreamed of...as runners!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

THANK YOU, JESS! (You look awesome in your newest picture, by the way.) So there's no "runner's high?" (Dang it!)

FYI, team: Jess's blog is very inspirational. I encourage you to visit her site (check her siggy for the address). Be sure you have the Kleenex handy when you sit down to read.

[hopejoy]

Re: BEGINNERS: Couch to 5K Challenge

Thanks Jess! we need all the inspiration we can get. it is about doing the right thing right now... and just doing it... like the nike commercial.
well, I guess I can't read... I was showing my dad the c25k chart... and realized I skipped rung 2 and went to 3 by accident this week. What a dreeb I am! oh well!
liz

[Outback Jess]

Re: BEGINNERS: Couch to 5K Challenge

I tell you there is a runner's high, it's just NOT going to happen very often WHILE running....I always get a high afterwards...i just love the buzz and sense of powerfulness that comes from pressing on and thru! It's amazing and I can't really zip in a day without that feeling....
You are kind to say my blogs are inspirational, they were certainly theraputic while my mother was very ill and they definately kept my family and extended family informed and up to speed.....

[Outback Jess]

Re: BEGINNERS: Couch to 5K Challenge





Well here we are, My daughter Caitlin and Adena and myself AFTER running the peachtree 10k here in atlanta with 50,000 people....it was something!

[Sweet Strudel]

Re: BEGINNERS: Couch to 5K Challenge

Strudel...you're not the only one. I admit that I dread the workouts too. Thanks for identifying with me. I was beginning to feel like the only one that really dreaded doing these things. I feel very proud when I'm done, and I do see amazing changes in my physique from the few running workouts I have done, me too! but I absolutely don't enjoy the actual running me either! . I was hoping I'd find the endorphin high or whatever runners have, but so far I haven't. yes, apparently that doesn't exist from what I read, and like its been said, its more the high afterwards.

On the other hand, I'm not giving up. I may stay on Rung 1 for a month, but at least I'm doing something. Surely my lungs will adapt soon (right?). oh yes for sure they will!

The other thing is this has been a very difficult week with back to school. There is so much going on with my life and I know many, many people here have the same issues. I don't really have any changes in my life that I have to deal with right now. Just not enjoying running, therefore not motivated to do it. But I agree with above, after I'm done, I do feel kinda proud. Well until I think I moved too far too fast. Gonna have to take a step back to perhaps rung 2 and do that over again. But remember...we knew there would be obstacles. Let's deal with it the best we can. We are still focused on losing pounds, exercising and eating well. C25K will help us get there. I do believe that, just with I could find it tolerable...not even realistically hoping for likable...lol.

It's OK to miss a week of C25K workouts. If you have to start over with the program, who cares? You haven't "failed." If you never progress past Rung 1 or 2...you still haven't "failed." The most important thing to remember is that doing the workouts for 25 minutes (even if you walk through some of the "running" portions) improves your fitness. And, if you're like me, 25 minutes of w'ogging (that's my word for walking/jogging) is at least 24 minutes more than I did before! LOL...I used to walk on the treadmill before...brisk walk for anywhere from 30 mins to 60 minutes. I guess its just the w'ogging thing that is getting to me. But, I know I could do Rung 1 and I even know I could do Rung 2, so I think I'll stay on that one for awhile yet. I haven't given up on this yet, I'm just struggling.

Hang in there!

Thanks for your support!

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

I ran 1 1/2 miles today.

No.

I RAN 1 1/2 miles today.

No.

I ran 1 1/2 MILES today.

No.

I RAN ONE AND A HALF MILES TODAY. WITHOUT STOPPING!!!!!!!!!!!!

So here's some news: There DO come points where all of a sudden you can run for really long periods (for me, it was first running a half mile, then this).

Some more news: I don't know about a runner's high so much. But I DO know that today I found my RHYTHM. It was an easy rhythm, relaxed, and I wasn't ever out of breath. And my thoughts flowed, and ideas came and went, and I forgot where I was, and how far I was going, and it was all fluid. And I did enjoy it.

So don't give up.

[floydgirl]

Re: BEGINNERS: Couch to 5K Challenge

Congratulations, Evermind! What a wonderful post!

I agree with what you are saying about rhythm. It takes me a while, but once I find it, I can keep going. Right there with ya!

[Outback Jess]

Re: BEGINNERS: Couch to 5K Challenge

I agree with that statement, I can't spell rhythmn, but I can tell you that you can get into it....and it's about as good as it gets, but I never felt it on a daily basis.
I ran 2mi today without stopping, becuase I've not run in days....
I ran at the end of my mini athalon, 15min swim, 12mile bike and then right on on a 2mi run, or a shuffle! and beleive me I DO SHUFFLE