BEGINNERS: Couch to 5K Challenge

[Gem238]

Re: BEGINNERS: Couch to 5K Challenge

Loving the visualization. Great streching exercises. Meant to go walking today. But it was non-stop at work today. I am still here - it's after 6. I'm tired. But I've walked once this week already - and will walk tomorrow and Friday. This is guaranteed -- I have meetings in a building a few blocks away. I decided to walk it instead of driving. It's been great. But I do need a theme song or at the very least my mp3.

[Elizellen]

Re: BEGINNERS: Couch to 5K Challenge

Wow - you are all doing great sorry I havent been around ADBB much this last week due to life taking over a little .

But I have been doing the 20 minutes brisk walk at the gym - three times so far at a pace of around 4.5 and incline of 2, so hopefully I will be ready to get started when the 12th arrives.

Keep up the good work all of you

BTW - I love the turtle, Jamie!

[Sweet Strudel]

Re: BEGINNERS: Couch to 5K Challenge

Week 1 - Workout 2 done tonight. Seemed a bit harder than it was on Monday, but then again I did lots of work out in the yard today so I think that zapped some of my energy.

I know we are starting officially on August 12th, but I'll just continue on and see where I am then.

Jamikins...Thanks for taking the time out to give us these little challenges and make this fun.

Adena....Thanks for the tip on stretching for the hips. It really works, I tried it.

Oh and my theme song is "Tokyo Drift" from the movie The Fast & Furious. I like it cuz it's "different" like me...

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Elizellen! Great picture of the UK ADBB folks. You look great...all of you!

[floydgirl]

Re: BEGINNERS: Couch to 5K Challenge

Sweet, aren't you just one motivated lady! I'm proud of you.

As you move through the c25k you will have bad days and good days. I am not sure why, but it is true. I think it does depend on your activity level the day of and the day before your run. Even what I eat the day before can effect my run the next day. Since I do my running in the mornings, I always make sure I get a good night's rest the day before my workout.

You all are doing so well!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

5 MINUTE CHALLENGE...Goal and Reward Planning

Greetings, C25Kers! Today's 5-minute challenge is to set our interim mini-goals (relative to C25K) and plan our rewards.

First, take 5 minutes to relax, deep breathe, and stretch.

Now that you feel refreshed, take out a sheet of paper and sketch out your interim goals for this challenge. I know ultimately our goal is to be able to run a 5K race (or more) with our friends or for our favorite charity, but we need to pat ourselves on the back between now and then so we stay focused. So choose a minimum of 3 mini-goals and then write down how you will reward yourself when you achieve those mini-goals. Spend some quality time doing this because the goals and rewards should be meaningful to you.

Your goals should have these characteristics: (1) They are measurable; (2) they are achievable; (3) they are consistent with your overall life goals (in other words, don't become obsessive...keep these goals in perspective relative to the rest of your life); and (4) they are meaningful to you (their achievement makes you proud). Now choose how you will reward yourself for achieving each mini-goal. Don't be extravagant, but do choose something that is truly rewarding and motivates you to continue.

When you are satisfied with your mini-goals/rewards, take out a beautiful sheet of paper, or use a gorgeous font on your printer, and write them out. Be specific. This paper represents a promise to yourself. Treat it with respect. Put today's date at the top, and sign the bottom.

Now post this paper prominently where you will see it daily. Refrigerator? Cubicle wall? Computer monitor? Bathroom mirror? You choose. Don't be ashamed of it either...allow your family and friends to read it; they may be able to help you/cheer you as you work towards "getting there."

As we begin, only focus on your first mini-goal. This challenge is a big job and we're going to break it down into small steps. The first mini-goal is our target, and as we achieve that goal we will re-evaluate the other goals to make sure they are still appropriate.

When you have your goals and rewards mapped out, feel free to share them with the rest of us...we may "borrow" your ideas for rewards!

Stay focused...we'll start officially on Sunday! Have a wonderful day!

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

Wow, this is a HUGE challenge for me! I'm not very good at setting tangible goals and even worse at rewarding myself. The idea of putting these two things together seems way out of my comfort zone....but I will try. Wow....

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Dear Tomorrow...

If setting 3 goals is overwhelming, choose one. It can be something simple, like "I will do the C25K workouts for 20 minutes every-other-day for two consecutive weeks. Reward: A new candle for my bubble bath." To achieve this simple goal, all you have to do is show-up and do the workout (you don't even have to do it well). It's very achievable and measurable. It also helps establish the "habit" of doing this exercise program, so it certainly fits with your overall life goals. Once you have checked off this first mini-goal, I think the next goal will be easier for you to set.

Remember...be kind to yourself with these goals. Their purpose is to make sure you are successful.

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

Hey, that's great. Okay, I could also put one down that my goal is to finish the program. I'm bad at starting things and not finishing them. That's great! Thanks for helping me out with this.

[2BME]

Re: BEGINNERS: Couch to 5K Challenge

Jamikins, this is a stroke of pure genius.

I know my first mini goal is to complete the first week of C25K to the letter of the plan. I know I need to have another go at week 1 next week. Once I can do the first week of C25K as it is laid out then I plan on gettin myself new running shoes so that I can continue my journey in style!

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

2BME...remember, quality running shoes are not a luxury; they are a necessity to prevent injury. Upgrading to a more stylish pair...now that may indeed be a good motivator!

Tomorrow I'll Be Perfect...finishing the program is the ultimate goal (for all of us) of this challenge and you should consider a FABULOUS reward for doing so (I'm going to go to Cancun to scuba dive if I finish the program and run a 5K). However...make sure you include mini-goals to help you stay focused between now and then. The interim goals serve to break-down a huge task into manageable pieces and their achievement allows you to feel pride when you begin to doubt yourself.

[2BME]

Re: BEGINNERS: Couch to 5K Challenge

Jamikins - I have good running shoes now, they are at the tail end of their lifespan though, so a new pair will be both fun and neccessary within a month. I thought that would give me a time frame incentive as well as a reward.

Your a wonderful motivator.

[Wonder Woman]

Re: BEGINNERS: Couch to 5K Challenge

I did a yoga video this morning...it involved a little bit of jumping...my knees hurt! I hope that they don't bother me next week when I start my running!

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

Okay, I decided on my first goal and reward. When (not if) I complete week one properly, I'm buying a wicked pair of awesome running shoes. Lightweight NASA quality shoes that cost more than my biweekly grocery budget. That should sail me through the rest the of the program and right into that first 5K. Boy do I wish I could afford to go to Cancun though!

[Purple Rain]

Re: BEGINNERS: Couch to 5K Challenge

I did a mile brisk walk yesterday. I'm ready for Sunday to get here. I will work on setting some mini goals tonight.