BEGINNERS: Couch to 5K Challenge

[2BME]

Re: BEGINNERS: Couch to 5K Challenge

I did not get my first run for week #1 in. I went to visit my parents and they had an 80 foot tree brought down Saturday so I spent 7-8 hours running a saw and stripping limbs and driving the tractor hauling stuff. I was worn out and I felt so sore Sunday, but I was so proud of me because I know I would not have had the energy to tackle that huge mess before I started this WOE. I am also surprised that I am not feeling sore today so I will hit the treadmill tonight after work.

Evermind - thank you for the great tips. I do really appreciate the helpful pointers!

[apple]

Re: BEGINNERS: Couch to 5K Challenge

2BME....I think that consitutes as exercise and to heck with running a mile for that day. I wonder how many calories you burned that day?

[STAR419]

Re: BEGINNERS: Couch to 5K Challenge

I'm in and looking forward to becoming a runner!
Thanks for the challenge, Jamie!

[2BME]

Re: BEGINNERS: Couch to 5K Challenge

APPLE - Thanks! I told my mom when I finished up stacking the last of the wood, "To heck with my treadmill tonight!!!" I am so greatful that I was able to be there and to get this done for my parents, they are too old to have to cope with such a task and before this WOE I was too fat and too tired to help them!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

5 MINUTE CHALLENGE...DEEP BREATHING

As we are using this week to mentally prepare for the beginning of our journey to become RUNNERS ( ), I will try to send out 5-minute challenges for us to do at our desks. I hope these exerices will improve our dispositions and keep us focused and maybe even help with our fitness. At the very least, they will not hurt us and if we develop them as habits, they can help us!

So...today: Take 5 minutes to do some deep breathing. Even as you sit at your desk reading this email try to sit up a little taller, relax your shoulders and neck.

When you're ready: close your eyes, begin to lower your chin toward your chest and exhale completely through your mouth by pursing your lips and blowing out every last molecule of air...when you think you're done, push out even more!

Now inhale fully through your nose as you lift your head to a neutral position.

From here, relax and breathe normally...posture is tall, neck and shoulders are relaxed. When you're ready, repeat your deep breathing three to five more times.

Aaahhh...doesn't that feel great?!

Welcome, Star419, Tomorrow and D-Termined! This week we're walking briskly for 20 to 30 minutes and mapping out a safe path for running. If you use a treadmill, experiment with the speeds and inclines so you are challenged but SAFE! One twisted ankle can set us back, you know.

I'm so glad we're doing this together!!!

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Jamie, you are awesome. You not only set up this thread, and got people to join, but you are being a terrific coach! It never occurred to me to have some prep activities, or some planning about our runs, etc. And that deep breathing thing is fantastic - I just did it, and I have a sudden burst of well-being and energy!

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Today I went further in my first "spurt" of jogging than ever before, but after that I was tired. Not just my lungs, but my legs were heavy. So instead of forcing myself, I just ran as far as I could, then walked a long piece, then ran again.

I think today should have been a rest day with maybe just a 2 mile walk. The problem was, I woke up DYING to go for a run! (who'd have thunk THAT from this couch potato!)

Anyway, now that I'm home, I feel good. Sweating like a pig (do pigs really sweat?) and chugging water.

Today for the first time I had some pains in my shins - and I found that if I just picked up my feet a little (still taking small steps) it went away. Try that if it happens to you.

[Purple Rain]

Re: BEGINNERS: Couch to 5K Challenge

Today I went to the trail and did an hour walk/jog and went 4 miles. It wasn't as hard as I thought it was going to be. I started out walking to warm up for a ferw minutes, then I started jogging. I jogged as far as I could, then walked a little, jogged a while, walked a little until I was done. I'm going to try to go tomorrow, too.

I just did the Breathing and it felt great!

Thanks for the information Betty!

[Wonder Woman]

Re: BEGINNERS: Couch to 5K Challenge

Hey! I'd like to join! I've tried the C25K program twice and each time, when I got up to running 10 minutes/walking 1, something would happen in my life and I'd stop running. I REALLY want to get through the whole thing this time!

This morning I went for a long walk and thought a lot about this challenge. I'd like to run outside some and we have a trail in the area but also a lake that I could run at and my neighborhood might work too. I am a member of a gym so if it's too hot, I can run on the treadmill. I need to get a new battery for my watch/stopwatch. Any good ideas on how to keep track of things when I am running outdoors? I don't want to look at my watch the whole time so sometimes I miss switching to walking or running and I also sometimes forget which walk/run interval I'm on....

I might have to start at walk 60 secs/run 60 secs. I don't know if I can do 90 secs at this point! I am loving the prep time though...to get psych'ed up!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Welcome, Wonder Woman! Don't worry...we are starting wherever we are, whether that is 30 seconds of running or 10 minutes, it doesn't matter. The training guide is just a guide to direct our activities. The important part is that we commit to the challenge, work on it in good faith, and try to improve our own previous time/distance. As for myself, I will have to start at 30-second intervals rather than 1-minute intervals.

I am experimenting with a digital kitchen timer with a belt clip to time my walk/run intervals. I set it at 1-minute and all I have to do is hit start/stop/start because it automatically resets itself to 1-minute when it's done. So far it's working for me, and the best part is that it did not cost me anything because I already had it in the kitchen! It's not sexy, but it's free!

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Hey, WW, welcome aboard!

Don't worry about the length of your jogging spurts. I started with 30 seconds of jogging, 60 of walking. I can do more after just a few days.

I run outside, and I don't have a stopwatch. I took my husband with me the first couple of days and he timed me - I basically went as far as I could, and he told me how many seconds it was! Then I realized that distance was the way to do it. I run on a bike path that has a chain link fence along one side, and there are 10 feet between the poles, so I use that as a gage.

But honestly, now that I've been at it for 4 days, I'm essentially giving myself landmarks and trying to do equal to or better than the last time. "Ok, from here to that palm tree", and "ok, to the beginning of that fence". It's not exactly what the Cool Running people had it mind, but I'm not bent out of shape about it. I'm just enjoying the fact that every day, I'm doing better.

[Mickkey]

Re: BEGINNERS: Couch to 5K Challenge

I would like to join this but I don't think I can go much further than the first two weeks. It sounds like what I'm doing right now, but I can only go about 20 or 30 max seconds jogging before losing lung power, leg power. I run, then walk a considerable distance, then I try to run more, than walk. I do this outdoors. Is that correct? Can I join for only the first two weeks? I don't think I'll ever be able to do 5 minutes, let alone 10!

[Sweet Strudel]

Re: BEGINNERS: Couch to 5K Challenge

Ok...I tried out Week One of the C25K as per the directions on the Cool Running site. I wanted to try it first to see if I could even actually do this challenge...and I DID IT!!!!

I walked briskly for 5 minutes then I jogged for 60 seconds and walked for 90 seconds and I did that for 20 minutes...so I'M IN!!!

I'm doing all this on the treadmill...not sure if it is easier, but its the way I'm gonna do it.

Glad to join the team....Yayyyyyyy! Go C25K'ers

[floydgirl]

Re: BEGINNERS: Couch to 5K Challenge

You all are doing so well! I love reading about your accomplishments. It's very inspirational. Keep up the great work!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Mickkey,

We are all where you are...if any of us could go out today and run a 5K, we wouldn't be here looking for inspiration! You are certainly welcome to join us. However...don't commit to just two weeks. Commit to staying with us until Christmas and let's just see what happens, OK?

For me, I can honestly say that this challenge looks impossible to finish right now. I can only run for 30 to 45 seconds without wanting to collapse. But each day I get a little better. I know of other people who started in even worse shape that I'm in right now who have succeeded in running 5Ks, 10Ks and even half-marathons, so I know it's possible. Mickkey, give it an honest chance to succeed. Your end-goal doesn't have to be a 3-mile (5K) run. It can be a 1-mile run, or just 20 minutes of sustained running, or just to be better at it than you are today. The point is that you will have improved your cardio/respiratory endurance and that is the most important health benefit.

Before I nag you to join us, though, I should ask: Do you have a physical health limitation that prevents you from participating in this challenge? Like emphysema/COPD, heart problems, serious asthma, osteomylitis (bone infection), or neuropathies? If so, let us know and we will help you set goals that work for you and keep you safe and healthy. We can still cheer you on!