Calling all new C25K participants!!!

[biogeek]

Re: Calling all new C25K participants!!!

Lisa and Irish, you gals are doing great!

Lisa, you may be right about Turbo Jam increasing your endurance. Look at you go!!!

Irish, how funny about those Hail Mary's! I wouldn't have thought of that.

My ankle is much improved. The swelling is mostly gone and the bruising has turned to a yellowish color, so it looks worse than it actually is. Today I walked 3 miles and it felt ok! Tomorrow I'll get back on with my training and see if I can do week 4's workout.

[Lisa]

Re: Calling all new C25K participants!!!

HOLLA for the both of you! Irish making it through with Hail Mary's and Bio trucking along on for 3 miles on a bum ankle--that's confidence and determination! WOO HOO!!!

Gosh, you two are fabulous! I'm sooo grateful for you posting and on this journey! It gives me hope that I can make it through a day of C25K and post because I know you will be here taking that trip right along with me! Building the endurance must be the key, steady and slow. It sure makes a person sleep well at night, that's for sure!

Irish---You're doing a FANTASTIC job getting through the mental blocks of the intervals. Sometimes it takes a little extra prayer to get through those tough moments---I need to put a sticky reminder on my treadmill tomorrow to do that! lol.

Bio--wow! You amaze me, girl. You're working through ankle issue and determined to get back to the jogging!

Play hard---we're almost 1/2 over with this week!

[biogeek]

Re: Calling all new C25K participants!!!

I have to admit...I *do* sleep better at night with all this exercise!

This morning, I tried to do week 4's training. My first 1/8 mile of jogging was ok, but not great. I had a slight twinge of pain, but nothing too bad. The next jogging sequence stopped me in my tracks. OW! I'm thinking my body is telling me to hold off on the jogging for now. I finished my workout by just walking the rest of the way. Frustrating, but I must listen & allow my body to heal. Next week will most likely be my week 4 of training.

I need to look up some other stretches I can do for my foot, ankle area, and lower leg. It just feels really tight. If you know of any good ones, please let me know.

Hope everyone is doing great!

[gunnabfit]

Re: Calling all new C25K participants!!!

I want to start the C25K....but I need more information....what does it exactly entail? Any help would be great! Thanks!

[biogeek]

Re: Calling all new C25K participants!!!

I want to start the C25K....but I need more information....what does it exactly entail? Any help would be great! Thanks!

There are several websites that have a "couch potato to 5K" training program. One of the more popular ones is put out by coolrunning.com and you can read up on the training schedule here: Cool Running :: The Couch-to-5K Running Plan

From past participants, the key is to go slowly and repeat weeks if you need to do so.

Glad to have you with us!

[gunnabfit]

Re: Calling all new C25K participants!!!

thats great thanks!

[Lisa]

Re: Calling all new C25K participants!!!

Good morning!

Gunnab, Glad to have you join us! I agree, taking it slow and steady really helps and you'll notice the difference when you build your endurance with each week; especially if you choose another exercise to do on the off days. Oh, and one more thing: you'll read that you do a 5 min brisk warm up and then start the intervals. Whether this makes sense or not, be sure to start your jogging minutes after the 5 so that you're doing not just the "20 minutes" or more for each session, but you're actually doing 25, 26, etc...constantly extending that time each session/week. I hope that makes sense.

Bio, Sleep is goooooooood!!! ow! Golly, I hope your ankle heals well. Good for listening to the pain and letting it heal. One thing I learned about physical therapy on muscles/joints etc (and I hope I have this right) heat to warm the muscle before exercise, do the exercise, and then ice to cool off the muslce and help the pain. The muscle continues to strengthen. Take care! I'm so glad you're still walking...that's really a positive to know that you're healing.

Irish, how you doing today??



I have to say, this week is the hardest so far. I think because it's just torture on my mental mind of getting through the long jogging intervals. Week 5 will be my friend for awhile--I think. I'll see how Friday Day 3 of week 5 works. If you hear a thud, it'll be me laid out on the floor next to my treadmill waiting for the next breath---

Oh, and I have to add that I focused on what we were talking about heel/toe, breathing, posture,etc... during my 11 min jog---heel/toe, breathing in and out, and I even remembered to pull my shoulders back a bit and walked more up right than last time. That felt so much better. I struggled with the whole posture during the last jogging interval, but then I was actually struggling just to get through it. But it worked!

C2 5k Week 5 Day 2...done...aaahh..uuggh...


This was one for the books--

1-5 walk---3.5, 1/4 mile, 5 min
5 jog---4.0, 3/4 mile, 11 min---I pushed to focus on the 3/4th of a mile instead of the minutes. I amazed even myself!!!!
walk--3.5, 1/4 mile, 5 min
jog---4.0 and 3.7 and then back to 4.0 for 5 minutes---that's when I felt every hair on my body and just decided to make it through the 26 min mark (five mintes away).
walk---3.5 for 4 minutes when I hit this mark I was praising high and sweating like a soccer player! Woo hoooo!


Play hard!

[IrishMom82]

Re: Calling all new C25K participants!!!

Gonnab ~ awesome of you wanting to start the C25k! I've always always HATED running but I have always wanted to be a runner. My sisters run and so do my parents and it has done wonders for them plus it's a great stress reliever I'm discovering. It's a really good program and it's definately something that I feel sure I'm going to succeed at and I know you will!

Bio ~ Sorry about your ankle! Good thing you're listening to your body though. At least now we will both be on week 4 together starting next week (maybe...if I survive week 3, hehe)

Lisa ~ Wow. You're a trooper and totally inspiring. Week 5 looks flippin' scary! I thought running for 3 minutes was bad...haha! I'm glad you were able to focus on your posture, I need to work on it. Although your post from the other day had me thinking about my posture today too.

I finished Week 3 Day 2 today! It was quite the challenge. The first 3 minutes was hard. The second 3 minutes jog was.....murder? I barely made it. I had a bad habit of looking at my clock today which made worse. I made it through though and I feel great! I look forward to Friday.

C25k W3 D2:
Warm up walk @ 2.0 speed
Jog for 90 seconds @ 4.0 speed
Walk for 90 seconds @ 2.8 speed
Jog 3 minutes @ 4.0 speed
Walk 3 minutes @ 2.8 speed
Cool down walk
Distance: 1.25 miles
Total Time: 26 minutes

[gunnabfit]

Re: Calling all new C25K participants!!!

Thanks for the support everyone Im ready to start tommorow...my ex takes the kids so I think Im going to go for a run tommorow around the park and see how that goes!

[carbless_in_seattle]

Re: Calling all new C25K participants!!!

ummm, yeah. I just read the program and it looks a little challenging especially week 4-on. I'm pretty much doing week 1 right now, that looks basically identical to my treadmill interval program, although i run rather than jog.

I'd really like to do this because my dad said it would mean the world to him if i could become his running partner, but I think I'm going to need to repeat each week at least twice before moving on (ex smoker here)

[IrishMom82]

Re: Calling all new C25K participants!!!

I know what you mean by week 4 and on looking scary, carbless. I totally feel the same. I thought week 3 looked bad but tomorrow is my last day on week 3 and it wasn't as bad as I though. It was hard but not impossible.

The beauty of this program is that you can go at your own pace. Takeing it slowly is like the main trick to this thing, how funny is that?

Wondeful Mitzi gave me this advice in regards to the C25K:

About C25K - I just wanted to say that at the end of each week, I thought that there was NO way that I would be able to pull off what they wanted us to do during the next week. And yet, I did. Just try it, and if you find that you can't complete it, just do what you can. That is the beauty of the C25K program... you go at your own pace. Consistency is key, and you will progress just fine. I am frankly amazed at how well my body has responded. Just give it your best, and listen to your body.

This advice is so true. I'm glad you started the program. I would love to be my dad's running partner. Unfortunately he lives 7 hours away and I think my mom is already his running partner....haha. Both my parents run, and 4 of my siblings (at least) run. I want to join their ranks! I've seen the benefits of running! Watch out week 4! Woo hoo!

[Lisa]

Re: Calling all new C25K participants!!!

Irish, lol...yeah, holy cats! It was hard! Especially when the mental block trying to get past the time/miles comes around. But, like you said, it's hard, but neigh impossible! You've come along really well with the weeks! Look at you go finishing up week 3! Hey, lol, I'll probably be able to slow up a week so you can catch up.

Gunnab, can't wait to hear how your time alone around the lake went!

carbless, Irish is right---it looks impossible, but it's not. Really. I thought I would have to redo week 3 or even week 4, but I made it through each and here I am facing down week 5---although, next week will most likely be a repeat of week 5 because of the focus between time and miles is going to be one I have debate on doing to get through. Take those words of encouragement shared and do your best!


Speaking of which....

I won't count this as a traning day, but I had some time and frustration to burn this afternoon, so I decided to attack my treadmill and see where my legs would take me.

My intent was just to do a 5 min warm up and jog as long as I could. Well, I did the 5 min walk and that was about 1/4 of a mile. Then I found myself working towards jogging a whole mile not counting that 1/4 of a mile warm up like a good C25Ker in training. I did it! I actually jogged a WHOLE wild mile! So, 1/4 walk and 1 mile of jogging took me 19:45....5 walk and 14:45 jogging. Woo hoo! Now, if I could just get through that mental block and work on 2 miles. In time...

I have to admit, it was HARD. Harder than hard to get through. I couldn't think what to think about to get through it. At one point I had Irishmom's idea of saying the Rosary, but I'm not Catholic so I don't know it. Then I just prayed my mutt-Christian prayer of getting through it. I figured any amount of spoken request not to pass out on the treadmill and make a mini goal would be just fine between me and the almighty.

I'm thinking of just focusing on the miles tomorrow instead of just the 20 minutes jogging. I think. But then again, just working on 25 minutes sounds good, too.

Play hard fellow C25Kers! It's going to be a great one tomorrow!!

[IrishMom82]

Re: Calling all new C25K participants!!!

That's amazing about the 1 mile jog Lisa! I don't think I'm anywhere near there. I'll gladly teach you the Rosary if you want, hehe. I don't think God minds what kind of prayer is said to Him, at least C25k has gotten me praying again...haha!

[Lisa]

Re: Calling all new C25K participants!!!

A-men, Sista Irish! He and I have had LOTS of conversations over the years, but more recent since I've taken up C25k How was your interval today?

Bio---how's the ankle doing? Are you getting some rest?

How are carbless and gunna doing with the prospects of C25K? Hope you two are looking forward to it!



Week 5 Day 3...well, I'll call it done, but I can't give myself a passing grade to move on to week 6. I'll just give myself an incomplete and keep at it next week. I'm sooo amazed at being able to jog a mile. It wasn't as hard as it was last night (maybe because I had more energy this morning and I hadn't already worked out earlier in the day?), but it was still a bit of a struggle.

I focused on the whole posture, stride, and breathing, and kept imagining how nice it would be to run on the beach somewhere instead. That got me to the 20:00 min mark and then my mental block of not wanting to go any further got to me.

walk 1-5 minutes 1/4 of a mile 3.5mph
jog 5-20 minutes (it actually took me 14:30 minutes) 1 WHOLE mile 4mph
walk 20-30 minutes 1/2 of a mile to cool down 3.5mph

I actually didn't feel like passing out this time! Yipee!


Play hard! It's all worth it!!

[carbless_in_seattle]

Re: Calling all new C25K participants!!!

A-men, Sista Irish! He and I have had LOTS of conversations over the years, but more recent since I've taken up C25k How was your interval today?

Bio---how's the ankle doing? Are you getting some rest?

How are carbless and gunna doing with the prospects of C25K? Hope you two are looking forward to it!



Week 5 Day 3...well, I'll call it done, but I can't give myself a passing grade to move on to week 6. I'll just give myself an incomplete and keep at it next week. I'm sooo amazed at being able to jog a mile. It wasn't as hard as it was last night (maybe because I had more energy this morning and I hadn't already worked out earlier in the day?), but it was still a bit of a struggle.

I focused on the whole posture, stride, and breathing, and kept imagining how nice it would be to run on the beach somewhere instead. That got me to the 20:00 min mark and then my mental block of not wanting to go any further got to me.

walk 1-5 minutes 1/4 of a mile 3.5mph
jog 5-20 minutes (it actually took me 14:30 minutes) 1 WHOLE mile 4mph
walk 20-30 minutes 1/2 of a mile to cool down 3.5mph

I actually didn't feel like passing out this time! Yipee!


Play hard! It's all worth it!!

definitely looking forward to it!!

question: is the bike an adequate substitute on days I can't run? I know that in HIIT training you can do bike/running and other things, so I'm wondering if doing the same routine on a bike a few days would be an equal substitue. It helps with endurance, etc.