BEGINNERS: Couch to 5K Challenge

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Wow, Evermind. 3 miles? You did it! You're at 5K!!!!

I just finished my workout and I have improved! Last time I ran one mile at 3.5 mph. Today I ran 1.25 miles at 4 mph. I can't say it was easy, but it wasn't really difficult either. My heart and lungs were in good shape, but my calves were quite tight. (Back to those lazy leg muscles again.) I have actually gained a pound since we started this challenge, but I am down at least one dress size, and I have some very impressive hamstrings now (if I may so myself).

Heidi...I am proud of you. Six minutes today...a mile+ soon, I'm sure!

Elizellen...awesome job! You watch TV while treadmilling? (That's not how you got spit off the back end a few weeks back, is it?)

[jamikins]

ROLL CALL: One Month Update

Greetings C25Kers!

We began our challenge on August 12th, just one month ago.

It is time for reflection.

For those of you still hanging with us and working the challenge, please report in. We want to know first where you started back on August 12th (Rung, time/distance), and how you felt about the workouts back then. Next, tell us where you are today (Rung, time/distance) and how you feel about the workouts now. Tell us how this challenge has affected your life/body/fitness/confidence/self-esteem, etc. Give us the positive and the negative so this can be an honest reflection. Last, feel free to post your best "nugget of advice" for those who may be lurking and looking for support or inspiration. Let's hear about the difference just one month can make!

I'll go first...

August 12th: I was afraid to start in case I failed, but excited about the possibility of succeeding. I started at Rung 0, running 30 seconds at 5 mph/walking 1 minute at 3 mph. I did the workouts as outlined, but I did not enjoy them because I couldn't breathe and my heart rate was sky high. After running I was wiped out and tired. I almost quit after Rung 1.

September 14th: I ran a mile on Monday at 3.5 mph, and today I ran 1-1/4 mile at 4 mph. I actually look forward to doing the workouts now, and I am energized afterward (though I sleep VERY well at night now). I can breathe easily and my heart rate stays remarkably low throughout the whole run. I have not lost scale weight, but I am down a full dress size and my body changes everyday. Each morning I seem to wake up with a new and improved figure. Yes, I'm still fat, but it's beginning to melt away and leaving hard, well-defined muscles behind. I know I'm fitter and I'm proud of myself for sticking to the challenge. I also am beginning to think that virtually ANYTHING is possible! I have new "friends" on this board and I know I could not have accomplished so much in so little time without the support and advice of my teammates. I am proud of you all!

Nugget of Advice: SLOW DOWN!

OK...your turn!

[Elizellen]

Re: BEGINNERS: Couch to 5K Challenge

Elizellen...awesome job! You watch TV while treadmilling? (That's not how you got spit off the back end a few weeks back, is it?)

I dont think so, if I recall I was fishing in my pocket for a tissue!! I seem to have picked up a summer cold and am sniffing a lot!

The TV isnt as good as it sounds as there is a choice of only 4 TV channels plus some music channels on the large screens set along the end wall in front of the cardio machines. Last night there was football and rugby on two channels, leaving me with a choice of a soap opera I never watch or a 'buy a property' programme. but I suppose it is something to rest my eyes on while exercising!!

I did my walk/jog last night but am only claiming a small-sized kiss for it. for some reason I felt a bit weak and only did about 3/4 of my usual weights routine before geting on the treadmill. Then about 17 minutes into it I had a desperate urge to go to the loo and almost ran down the stairs to the ladies!! After that interruption I didnt feel like going back into the gym so had a swim instead

I think I shall stay on this rung for another week.

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

REFLECTION:

I started a week earlier than everyone else because I was having surgery on August 13 and didn't want to miss out. When I started, I could not cross a parking lot, walking, without getting out of breath. My feet and ankles were stiff and sore every morning when I woke up, and also anytime I sat for any length of time.

The first day I ran, I managed to do 30 seconds jogging and 90 seconds walking about 3 times, maybe 4. It HURT. My lungs hurt, my feet and legs hurt, and I was gasping for air at the end of each 30 seconds. When I got home, I could barely move for the first half hour. Only after I took a hot bath was I somewhat flexible.

During the next few weeks, I kept trying to increase the jogging time and reduce the walking time. It got better and better, but it wasn't fun, particularly, and it seemed to me that it was going to take a REALLY long time until I would be able to run, say, 1/4 mile without stopping.

And then all of a sudden, one day, I ran 1/2 mile without stopping. (yep, I never did 1/4....) Cried. Did victory dance.

From there, I moved to a mile, then two, and last week, 3. Never out of breath. No more joint pain in the mornings, or after a run. Usually after the first mile I get into some sort of rhythm and just automatically run without thinking about it. I've changed the playlist for running on my mp3 player to one that plays slower music, because that helps me more than fast.

Today I ran 4 miles. 3 without stopping, and 1 more with a couple of short breaks. And.....I was out of breath at the end. And every part of my legs hurt. <grin>

It's changed my life.

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Evermind: 4 miles?! Now you're gettin' all CRAZY on us. You over-achiever!

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

I know, I know. Crazy, huh? And definately NOT something I'll be doing frequently. It's exhausting, the bike path ends and I have to go on the sidewalk for about 1/2 mile, and it HURTS.

But I wanted to see if I could do it, because the last time I ran 3 miles I felt like I could have gone further.

I truly do not understand how I could be someone who could be able to run this far this quickly since we began our journey. It makes no sense to me that a complete non-athlete could do this. And believe me, I can hardly throw a ball, I'm such a klutz!

[hrgillespie]

Re: BEGINNERS: Couch to 5K Challenge

Reflection:

I started on August 20th I remember being nervous and excited at the same time to start something new .......... I was afraid I would start and not be able to do it as I have never been able to run for any more then a few seconds at a time. But I thought Heidi you can push through and do anything for 60 seconds!

It's gone slow for me I think but I am feeling so good when I run .......... I am learning not to compare myself to others which is hard for me it's something I have always done .......... but yesterday I ran for 8 minutes straight which was for me 1/2 mile ( yes I'm slow) It felt really good. I was finally brave enough to go over to the track and run where others were running too and not be embarrassed. That alone was huge for me. I did 8 laps of the track total which makes two miles .......... I think 5 K is 3 1/2 miles right? Running that far seems like I may never get there but I know I will at least run/walk that far before long ............... so for now my reflection feels awesome and with more improvements to come ............

I'm so thankful I found this challenge and the courage to try it with you all! It's been a wonderful experience and I look forward to growing and developeing more with you all as we learn and reach for our goals together!

[floydgirl]

Re: BEGINNERS: Couch to 5K Challenge

You are all doing so great! I loved reading your reflection stories.

Evermind, you are incredible! Four miles!! Whoot!!!

I just wanted to share this with all of you. I started the C25K in the first week of July. I did my last workout on Saturday. Do you know what I did? I ran a 5K, as a graduation/celebration.

I came in last place. I was ok, because I was very happy with my time, 39 minutes! Which is a little bit over 12 1/2 minute miles. Believe it or not, this was much better than what I thought I would do.

As everybody has said, it is absolutely, ok to go slow. Go at your own pace. You can do it! Keep up the great work everybody. You'll get there!

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Heidi -

5k is 3 miles. And you did TWO! You're almost there! That is so awesome.........especially because it feels good when you do it!

Floydgirl - so what's your next running goal? <grin>

[floydgirl]

Re: BEGINNERS: Couch to 5K Challenge

That is a good question, Evermind! That is the one thing I do not like about the C25K program -- they just kind of drop you off at the end. I need structure! I need somebody to tell me what to do next, lol

There is something called One Hour Runner. It is a lot like the C25K, except I believe your first run is 30 minutes (or somewhere around there) and they build you up slowly to one hour. I'm still exploring my options. Thanks for asking!

[2BME]

Re: BEGINNERS: Couch to 5K Challenge

I think the Cool Running website has other running plans. The C25K was just one of the beginner plans. They also have a wonderful board and you could probably find guidence from there. Awesome job on finishing!

[Sweet Strudel]

Re: BEGINNERS: Couch to 5K Challenge

Ok haven't checked in here for awhile. Maybe I'm just not a runner or destined to be a runner. I'm not enjoying it.

Yesterday I did a workout which consisted of:

5 min brisk walk
8 min run
5 min brisk walk
8 min run
4 min cool down walk

For a total of 30 mins on the treadmill.

Well I'm not giving this up yet, but I do see that I have to be more consistent in the times I do these workouts...so my next one is set for tomorrow.

Good job everyone for hangin tough, staying with this and working at your own pace.

[Purple Rain]

Re: BEGINNERS: Couch to 5K Challenge

I'm so proud of everyone!!! You're all doing Wonderful!!!

I went for my first run for week 5 this morning and forgot to check and see what I was supposed to run and I forgot my headphones. So, this is what I did:

Stretches
5 min warm-up walk
10 min Jog
1 min walk, 1 min stretch, 1 min walk
10 min Jog
5 min cool-down walk
Stretches

I could have done the full 20 min jog without stopping but, my legs were killing me. They hurt between my calves and ankles. The stretch I did between the 2 10 min jogs helped alot.

[Sweet Strudel]

Re: BEGINNERS: Couch to 5K Challenge

Ok todays workout consisted of:

5 mins walking
15 mins running (at a sad 3 mph)
5 mins cool down walking

I had planned to run slowly for the entire 20 minutes after my 5 min walk but my body just said NO. So, I listened to it.

Everyone is doing great! I'm feelin good!

[hrgillespie]

Re: BEGINNERS: Couch to 5K Challenge

I was reading over the cool runnings site this morning adn they do have lots of plans after this Couch potato challenge there is further training for the 5K and 10K runs and they have ongoing plans to keep you on track ........ I didn't have a chance to read deeply into it but I think any of us could certianly set a new goal with help and insight from the plans they have there .........


This morning I had to do my run indoors again as my big kids both had early commitments and I didn't have anyone to stay with the little ones ......... but I got it done one way or another. I am hoping to get outside and run tomorrow and then Friday too which will end up being 4 days this week but the one inside. I stayed on week 4 again this week not ready to dive intot hat week five it's a big change to what week 4 is! I'm scared! LOL