BEGINNERS: Couch to 5K Challenge

[Gem238]

Re: BEGINNERS: Couch to 5K Challenge

This seems like a great challenge. I was just journaling about what I was going to do about my exercising. I use to run all the time and stopped about 75 pounds ago. I loved it. A great way to clear the mind. This is scary for me to commit to but I'm going to try it. I haven't absolutely nothing to lose...well, maybe a few pounds...lol!
g

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

5 MINUTE CHALLENGE...Meditation/Guided Imagery

Time for a mental health break, C25Kers! As we get psyched up for the start of our challenge next week, let's take 5 minutes out of each day to prepare ourselves. Today we're going to meditate and use guided imagery to focus on our goal.

Where ever you are, try to find a quiet place where you can close your eyes, avoid distractions and relax for 5 minutes. (You stay-at-home moms may have a real challenge with that part.)

Get comfortable. Do a few sets of deep breathing like we did yesterday.

Now, close your eyes...do you hear that? It's the theme music from Chariots of Fire.

Do you see that svelte, young person running along the beach in slow motion? That's you.

Now become that person. Get into the moment!

You hear the ocean...the waves lap at your ankles...a cool sea breeze washes over you from head to toe...the sea gulls call out against the music...

The sand crunches gently under your Nike Airs or New Balance running shoes...breathe in the salty ocean air, take it deeply into your lungs...now feel the blood as it pulses through your thighs and calves....you are running; you LOVE this feeling...

You are breathing and moving; gentle beads of perspiration trickle down your back...you feel strong, stronger than you've felt since childhood...

You feel light and tight, each individual muscle is working perfectly to propel you forward, step by step as you pick up speed...running...running...running.

Feel it! Believe it!


* * * * * * * * * * * * * * * * *

I know it's kinda hokey, but it does work. I'm a nurse and I have successfully used guided imagery to help patients through very painful procedures when even morphine doesn't touch their pain. I've even known patients who could lower their blood pressures on command after practicing this technique. Mind over matter, as they say, and it's true if you let it work.

So...take 5 minutes out and go to your special place. It doesn't have to be the beach. It could be a cool mountain meadow of wildflowers with wild mustangs grazing nearby...whatever works for you! The important part is that you train your mind to succeed and to believe it when you're done.

Enjoy your day!

[apple]

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!

Now that has to be added to the 101 ways to use your kitchen timer!!!

[2BME]

Re: BEGINNERS: Couch to 5K Challenge

Awesome idea regarding the use of your kitchen timer. Whay to use your melon Jamikins!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

5 MINUTE CHALLENGE...Stretching

Greetings! Take 5 minutes to focus on our C25K challenge. Deep breathe, visualize your goals and then stand up and stretch! Do some slow deep stretches head-to-toe: head circles to loosen your neck muscles, full range arm/shoulder circles for your upper body, twists and bends for your abs and obliques, stretch/pop those hips, loosen your quads, bend over and touch your toes to stretch your hamstrings, step back and and stretch your calves, and don't forget your plantar fascia--the arch of your foot(flex your foot upwards--hold for a beat then point your toes). End your stretching session with a slow massage of the palms of your hands.

Have a great day!

[apple]

Re: BEGINNERS: Couch to 5K Challenge

I did week 2 workout 1 yesterday....invisioning that I was actually going to make it to 20 minutes was something I had to keep telling myself, but then again I messed up and ended up running 2 mintues and walking 90 seconds instead of the other way around. Yep, I usually do things the hard way.

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Good morning! I'm just back from my jog/walk. 90 seconds jog, 90 seconds walk.

It felt GOOD, but I was panting like a puppy each time. And that was some burn in my legs today! whew!

I am just so damned proud of myself!

Jamie, I'm doing the breathing, stretching, and visualizing. I may be physically running along a bike path, but in my head, I'm running on the beach, and I feel the wind in my hair and I can smell the salt of the sea......

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

You guys are awesome running like that! Way to go...woot-woot-woot!

I loved the stretching jamikins! I dropped what I was doing and did some easy stretches and some yoga too. I didn't realize how tight my abs were until I was into the strench and realized that it would be from doing the ab challenge. How is it I forget to strench?

Thanks for your awesome daily challenges!

[Adena]

Re: BEGINNERS: Couch to 5K Challenge

Jami, I'm just glad it wasn't one of those big, plastic wind up timers... Great thinking!

You guys are doing great! I wanted to offer two pieces of advice I think about when I'm out running (yup, I think of you guys when I'm out there!) and then forget to come in here and tell you! You may already have heard them, but just in case...

1) When running up a hill, take small quick (or not so quick ) steps rather than long strides. It's MUCH easier. Actually, I've shortened my stride for all my running now, and I'm going faster and it feels less jarring, so I'd recommend giving it a shot.

2) To get more air while you're running, try taking two breaths in through your nose, and then exhale through your mouth. (Sniff, sniff -- kinda quick -- and then a longer exhale.)
Keep up the great work, guys!

[Adena]

Re: BEGINNERS: Couch to 5K Challenge

Hi again -- one more thing. I saw the post on stretching, and there is one part of the body I never knew how to stretch and had some problems with it when I first started running because of it... my hips! They were quite sore...

You can do this either sitting in a chair, or for a greater stretch, on the floor:

• Cross one leg over the other, like a man does with your ankle on your knee, and simply lean forward until you feel the stretch in the hip of your bent leg.
• If you do it from the floor bring one leg up so its bent with your foot on the floor, and then cross your other leg with the ankle over the knee and lean forward. You'll feel more of a pull this way.
• OR, if you're standing, make sure you have something to hold onto (like a fence or pole), and cross your leg with the ankle at the knee of your straight leg, then lean BACK into the stretch until you feel the pull in your hip.

If you've been feeling any pain or stiffness in your hips, this is especially important to do before and after you run.

Have fun!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Ok, C25Kers...time for something fun!

What is your "theme" song for this challenge?

As I've said, mine is probably Chariots of Fire...it's not a beat I will run to, but it inspires me and I'll use it for my warm-up. My husband uses "Eye of the Tiger" from the Rocky II (or was it III?) movie. What's yours?

Adena...thanks for the running tips and the hip stretches. I tried a yoga class last week and we did standing triangles. As we all bent sideways you could hear "pop pop pop pop pop pop pop" from everyone's hip joints! (I thought mine was the only one that did that!)

[Adena]

Re: BEGINNERS: Couch to 5K Challenge

My pleasure, Jami. Hope they help someone avoid some of the hip pain I experienced.

Okay, so I'm not officially in the challenge, but my running theme songs are Baby's Got Back and Honky Tonk Badonka Donk. No explanation necessary.

[funkychickenchica]

Re: BEGINNERS: Couch to 5K Challenge

I already joined this challenge, but will be away for the first few days of the challenge so I started this week. I actually started on my own the c25k on the cool running site and doing it at the track. I then stopped because I was discouraged due to the fact that I could only get through 3 or 4 jog/walk cycles. Anyway. I started this week following the program again, but doing it on my treadmill. I have done it probably 6 times so far. After the 1st time I have made it the full 20 minutes It felt really good to finish it. I have been doing 4mph for the jog and 2mph for the walk. I do 3 mph for the warm up walk and then a 3mph walk at the end (5 minutes) before I cool down. I know the 2 is low, but at least I finished! I now I have to try the tip I read somewhere on here about putting the treadmill on a incline of 2 to make it similar to street jogging. Unfortunatly when I started this my scale all of a sudden stopped moving. That made it frustrating, but I know I have to check my measurements again.

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

My theme song is "I Will Survive" by Aretha Franklin. I have it on my workout play list and whenever I need that extra boost of energy it's right there to give it to me. It was also the theme song for my first divorce, but that's for another bulletin board.

[apple]

Re: BEGINNERS: Couch to 5K Challenge

Evermind---good job panting like a puppy (lol)!

Tomorrow---stretching is good!

Adena---thanks for thinking of all of us when you're out there in the great big world! Running up hill with baby steps....totally a good thing...even with upping the incline later for more resistance. Badonkadonk....ROFL! Love that song.

Funky---glad you joined us!!

Jamikins---I don't know what my theme song is, but I've been listening to BonJovi and Big and Rich...the two alone make me smile

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Okay, week 2 and workout 2 done for the day...1.23 miles in 20 minutes doing the 5 minute warm up 90 second run (4.5mph) and 2 minute walk (3.7mph)...but I ended up walking for a total of 3.5 miles because of a second wind...not that kind of wind, silly.