BEGINNERS: Couch to 5K Challenge

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

5 MINUTE CHALLENGE...Fire Drill/Planning for Obstacles

Good morning, C25Kers! Just 2 more days before our grand kick-off! So we've stretched, breathed, visualized, chosen our theme songs, set our mini-goals and our rewards. Today, we're going to take a few minutes to plan for those inevitable moments that you know will pop up and try to keep you from your goals and ways to manage them.

Look back at your history...when you tried to get fit previously, what kept you from getting there or staying there? Maybe it was an injury, or an illness (yours or someone in your family). Perhaps a divorce, a new job or a major house-move?

Mine has always been an accumulation of "little" things like kids' soccer practice/baseball practice/band concerts/PTA meetings/church projects/blah/blah/blah. I would tell myself: "I'll work out as soon as I get back from (fill-in-the-blank activity)." But of course I'd get home and I'd have supper to fix or dishes to wash up or laundry to get started or paperwork to finish up and then by the time I had "me" time, I would be too distracted or exhausted to work out and I'd say..."there's always tomorrow..."

As some of you know, I returned to school to work on my baccalaureate degree...which has been a major set-back for my fitness goals. I always have reading/studying/homework to do, so when I'm exercising, I feel like I should be reading...when I'm reading, I feel like I should be exercising (or vacuuming)...It's a guilt-fest!!! The result: My GPA is a 3.9, but I have 20 extra pounds to show for it. (And we won't even talk about the state of my housework and kids' laundry during mid-terms!)

My new semester starts August 27th. I have no idea what my schedule will be...could be morning clinicals, could be evening clinicals, could be weekend clinicals (maybe a combo of all of them) AND the teaching hospital where we do our critical care class is a 90-minute drive (one-way) for me. So I know I have a HUGE challenge coming up in maintaining my fitness goals this fall. I am not whining, though. I'm realistically assessing my situation so I can plan for the barriers. This morning I called a friend in my class and we're going to meet 2 hours early and use the college gym on the two days per week that we meet on campus for classes. This will guarantee that I get at least two workouts a week in, and--because she will be counting on me to be there--I will be much more likely to show up and do it.

Now it's your turn. Consider your life events and your history. What will derail your efforts? Don't deny them or pretend that THIS time they won't be a factor...face them! Even planning for them may not defeat them, but planning at least gives you a fighting chance and keeps you from getting blind-sided by them.

When you have a plan, write it down. Don't post it (we don't want to dwell on the negative)...but put it away someplace safe so you can pull it out and read over the plan when you need it. Remember, when you are highly stressed, your thinking processes are compromised, so don't try to rely on dealing with negative events as they occur. Plan for them while your head is clear and your attitude is positive. Like today!

Let this 5-minute challenge be your opportunity to arm and empower yourself. Even if you can't think of a major threat to your goals on your near horizon, go ahead and plan for the unforeseen: Injury; illness; time management; stress; money. We all share these risks, and together we can help each other cope.

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

Hey there, I just noticed something and I don't think it will be big deal but it will throw me off of the plan. My schedule will work much better if my three days are Monday, Wednesday, and Friday. I know you are planning to start on Sunday.

That's not a big deal, right?

[jamikins]

Re: BEGINNERS: Couch to 5K Challenge

Hi, Perfect!...No big deal, because the Couch to 5K plan is a weekly thing. To work the plan, you work-out three times per week...any three days will do. I just thought we'd do Sunday-to-Sunday for our weekly progress checks so it coincided with the calendar. So...Sun/Aug 12th to Sat/Aug 18th we will consider as "WEEK 1" of the challenge. You pick the days you work out during that week. "WEEK 2," of course, will be Sun/Aug 19th to Sat/Aug 25th...and so forth.

[Sweet Strudel]

Re: BEGINNERS: Couch to 5K Challenge

Ok...so I realize this doesn't start til Sunday, but I have been "training" this week in preparation.

I followed the Cool Running site for the 3 workouts for week 1. And I did them all...(same as you Tomorrow ) on Monday, Wednesday and Friday.

I can't say they have gotten any easier. I do 5 mins brisk walk then 60 seconds jogging (or running, but to me its actually a slow run which is a jog), then 90 seconds walking and I do that for 20 minutes...all in all a 25 minute workout.

I am sweatin like a pig after it. But, I know at some point it will have to get easier, at which time, its time to move on, right.

I guess we do this challenge at our own pace, if I'm correct. So, everyone will be on a different page so to speak, but we report where we are at and just support each other and do what we can.

If I'm incorrect about this please correct me jamikins.

Looking forward to the start of this. Go TEAM!

Oh, and thanks jamikins for your continued leadership!

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Sure, you betcha, Strudel. We are each finding or about to find our own way to do this. Some of us are going to do 2 weeks of each level. Some are going to do 30 seconds instead of 60 to start. Whatever it takes, we are going to do it 3 times a week, and build from wherever we are.

I did between 60 and 90 seconds a pop on Monday and Wed. Took a rest day on Thursday and did cross-training today (stationary bike for 5 miles and elliptical trainer for 1.5).

Tomorrow I'm going to try 90 seconds each jog session. And if I can't do it, I will do however many seconds I can.

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

Whew, sounds like we all have the same idea. I missed my workout yesterday as I needed a rest and thought I would just do it today. If the idea is to get the 3 days in "sometime" during the week, that's awesome!

[ValidRouge]

Re: BEGINNERS: Couch to 5K Challenge

Just wanted to pop in and offer some encouragement to everyone here. I am SOOOO proud of you guys for going for this challenge! This is AWESOME!

When I started running, I could go about 10 seconds and then have to walk for 5 minutes to catch my breath. That was about a year ago. Today I ran 7 miles, no walking. Hoo-Rah! Honestly, it started out because I am an efficient kind of gal, and I HATED exercise. So, I wanted the most amount of calories burned in the shortest amount of time. That's the ONLY reason I did it. Never in my wildest dreams did I *EVER* think Id be a runner and here I am training to do TWO half marathons. TWO! Holy Crap! LOL

I used the c25k as a guideline, but I couldn't progress as fast as that program called for. Use it as a guideline as to what you should be striving for, and however many weeks it takes to get to that point is OK. Don't cheat yourself though. If you can go two more steps...do it. If each week you can go just a little bit more, then do that. That's how you progress.

A couple other things I'd like to say...I started out with cushioney shoes (nike airs) and would get pain in my shins. Thought that the cushion was actually helping. I recently converted (because I got a video analysis of my stride and I overpronate) my shoes to a more of a stability shoe(Nike Triax). My first few runs, I thought I'd throw those shoes out because they weren't as cushioney as the nike airs....but it STOPPED the shin pain because my ankles are more stable now. I also try to stretch more. Need to work on that as well.

And, also regarding the stretch for the hip...lie on your back, One knee bent with foot on the floor. Cross other leg on that knee, then reach through to the back of the leg with the foot on the floor, lift the foot off the and pull it toward you. This gives probably THE BEST stretch of the hip I've ever had. http://z.about.com/d/exercise/1/0/r/b/hipflex.jpg

Oh, and I also had to learn to SLOW DOWN. I can go much much further/longer if I SLOW DOWN. I'd go out all GUNGHO and use up all my energy in the beginning. Learning to slow down and pace myself has been what's allowed me to get to the point of running 7 miles. Before that i could never get past 2.5 miles or so.

Anyway, you guys all deserve a big pat on the back for doing this.

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

Rouge...7 miles...WOW...WOW-WOW-WOW!!! I don't even know what to say except WOW...thanks awesome!

[Evermind]

Re: BEGINNERS: Couch to 5K Challenge

Valid, THANK YOU!!!!!!!

We've been doing such a great job encouraging one another, and Jamie has been utterly wonderful about posting different stretching, breathing and visualizing tips she's found. Until I read your post, I was convinced that we had the ultimate in support systems here as we all try something that is so incredibly difficult for us.

But your post really lifted the whole thing up even further. It is great to read a post from someone who not so long ago was exactly where we are, with exactly the same fears and difficulties.

It's like having a coach. In fact, I wonder if you would continue to pop in periodically to give us some words of advice and encouragement?????? I can't speak for anyone else, but I would adore it.

[apple]

Re: BEGINNERS: Couch to 5K Challenge

Joy----thanks so much for the info (and the reps ). It's awesome to have runner folks come in and share insight...and about shoes. I love my Nike Air because I guess they don't wear my out, my feet don't hurt, and I'm not running more than I have been with the C25K. I imagine I'll be changing to a different type of shoe as I progress (I'm being hopeful here).

Jamikins---thanks for you awesome thoughts! I, too, am a mom, wife, college student, maid (to my home only because nobody can afford my fees..lol), etc. Like you, I can find an excuse a mile long not to exercise, so keeping the routine of doing exercise over the past 13+weeks that I have done, is going to be a great challenge. Good idea about writing a note to look back on. I'll be doing that.

---------------------------------------------------------------

Well, like a few of ya, I'm already moving along on C25K...I'm on week 3. And as Joy suggested, I'll probably be working the days according to my body's ability. As much as I'd like to run 7 miles after 3 weeks of the program, I'm pretty sure the mind needs to remember the body is only able to do so much.

Looking forward to rockin' the times with all of you!!! GO US!!!

[Purple Rain]

Re: BEGINNERS: Couch to 5K Challenge

Week 1 Day 1 is Done!

I went to the hike and bike trail first thing this morning. I did 60/90 intervals. I was pretty difficult, especially towards the end. Then, I did an extra 10 min walk back to my car. It gave me a lot of energy, so I took my son to the park and played basketball for 25 minutes.

Also, on November 3, there is going to be a 5K here where I live and I'm going to sign up for it! Hopefully, I'll be ready for it by then. That's about 11 weeks away. I'm so excited! It's going to be a big challenge!

[Evermind]

In tears..........

I just started week 2 of the program, not following it exactly but experimenting with distance and time. I joined a gym early in the week and have been doing stationary bike and elliptical trainer on my off days, plus weight training. (MAN am I out of shape!!!!!!!!!!! YIKES!)

Anyway, the most I've been able to jog in the couch to 5k was 90 seconds, and that was followed by 2 30-second jogs and one 60. Nothing to sneer at, but it was obvious that I needed to take things slowly and let my body dictate how much to do.

I bought an mp3 player to use at the gym and I made a "workout" playlist and a "running" playlist. Today was the first day I used it in my run.

I started slow, as usual, and kept my eyes on the ground about a yard in front of me. Small steps, and slow. My "running" playlist has a lot of triumphant sort of music, or catchy fast-paced things. The first song was Yanni's Santorini. (I also have "I'll make a Man out of You" from Mulan, "Alabama", by Lenard Skynard, and some Maroon Five, but they are further along and I only ran through 2 songs - Yanni's pieces are long!)

I let the music carry me, focusing on it instead of my steps. At some point, before I was winded or anything, I looked up to see how many yards I'd gone..........and I was at the quarter mile mark!!!!!!!!!!!

Well, you can imagine how this couch potato felt. I wasn't winded, nothing hurt, nothing felt tired........so I decided to keep going. Only this time I had my eyes on the 1/2 mile mark, because I wanted to see if I could go almost to there.

And as I ran, I cried. Big tears rolling down my cheeks, and a big ol' smile on my face, and the music floating me forward........and I kept going, and the music was playing, and tears kept streaming (thank God I was alone on the bike path!) and I ran all the way to the half-mile mark.

And then I did the "Rocky" dance (again, I was alone......!) and walked for 2 minutes, and jogged back to the 0 mile mark. I ran at LEAST 3/4 of a mile!!!!!!!!!!!!!! With only one walk!!!!!!!!!!!!

When I was 21, I was thin, and started running, and was eventually able to do 1.5 miles a day. That was the last time I was able to do 1/2 mile. That was 25 years ago.

[apple]

Re: BEGINNERS: Couch to 5K Challenge

Go Rocky, Jr!! aka: Evermind Sounds like you had a great experience!

[Tomorrow_I'll_Be_Perfect]

Re: BEGINNERS: Couch to 5K Challenge

Oh Evermind, I nearly cried just reading your post! I can imagine just how you were feeling, as I've felt it myself. Way to go!

[jamikins]

C25K Challenge KICK-OFF!

Greetings, C25Kers!

It's time to kick-off the challenge. I will PM those of you who have committed to joining us for roll call. Below is the modified coolrunning.com's C25K training guide we will use. Instead of calling each step a "week", we will call each step a "rung" so it fits with our Atkins way of doing things. Not calling each step a "week" will also let us take the challenge at our own pace so we don't injure ourselves and we won't feel like we are behind schedule if we have to hang back.

Rules: Commit to working out 3 times per week (any 3 days) at the rung where you are. If, at the end of that week you feel you can move on to the next rung, go for it. If not, hang back and repeat that rung the following week. No pressure! The goal is not necessarily to finish the program in a set number of weeks, but rather to develop a consistent exercise habit and improve our cardio/respiratory endurance. At least once each week, post your progress to this forum so we can support your efforts. Let us know what rung you worked that week, whether you plan to progress or hang back, what your thoughts and feelings were about your workout and any hints/tips/suggestions or other thoughts you may want to share.

TODAY: Look at the training guide below and decide which rung you think you can work successfully. Then, go BACKWARDS one rung. That's where you should start. By making the first week easy, you will guarantee yourself early success. You can move up as quickly as your body lets you, but don't set yourself up for failure by pushing yourself too hard too soon.

Good luck, everyone!

Challenge Members (as of 8/12/07):
Floydgirl
2BME
Elizellen
Sweet Strudel
Purple Rain
Evermind
Apple
Funkychickenchica
qbu
D-Termined
Tomorrow I'll Be Perfect
Star 419
Wonder Woman
Mickkey
Gem 238
jamikins

Honorary Coaches/Cheerleaders
Adena
Validrouge

Other ADBB members interested in joining us? Come on in!

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

"Couch to 5K" Modified Training Guide
(courtesy of www.coolrunning.com)

Every workout begins with a brisk 5-minute warm-up walk. Repeat the workout three times per week, except where the workouts are broken-down by days (then each "day" is a specific, separate workout for that week).

Rung 0: Alternate jogging 30 seconds/walking 1 minute for 20-25 minutes.

Rung 1: Alternate jogging 1 minute/walking 90 seconds for 20-25 minutes.

Rung 2: Alternate jogging 90 seconds/walking 2 minutes for 20-25 minutes.

Rung 3: Alternate jogging 90 seconds/walking 90 seconds and jogging 3 minutes/walking 3 minutes for 20-25 minutes.

Rung 4: Jog 3 minutes/walk 90 seconds; jog 5 minutes/walk 2-1/2 mins; jog 3 minutes/walk 90 seconds; jog 5 minutes.

Rung 5:

Day 1: Jog 5 minutes/walk 3 minutes; jog 5 minutes/walk 3 minutes; jog 5 minutes

Day 2: Jog 8 minutes/walk 5 minutes; jog 8 minutes

Day 3: Jog 20 minutes (2 miles)/no walking

Rung 6:

Day 1: Jog 5 minutes/walk 3 minutes; jog 8 minutes/walk 3 minutes; jog 5 minutes

Day 2: Jog 10 minutes (1 mile)/walk 3 minutes; jog 10 minutes (1 mile)

Day 3: Jog 25 minutes (2-1/4 miles)/no walking

Rung 7: Jog 25 minutes (2.5 miles)/no walking

Rung 8: Jog 28 minutes (2.75 miles)/no walking

Rung 9: Jog 30 minutes (3 miles)/no walking

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

Keep a journal or diary to help you manage your training. Post your goals and rewards so you'll be continuously reminded of what you're working towards. Plan for the setbacks you may encounter. Respect your body and put yourself first! YOU ARE WORTH IT! Every day: take 5 minutes to relax, breathe deeply, stretch and visualize yourself as a lean, fit, sexy person.

Que-up your theme songs, everybody...

Ready...set...GO!!!!