Calling all new C25K participants!!!

[Lisa]

Re: Calling all new C25K participants!!!

Yes! You can choose ANYTHING that you'd like to do on the off days. From my personal experience, find something you enjoy doing and do it. I really feel the difference in the endurance and being able to go further. Biking sounds like fun!

[biogeek]

Re: Calling all new C25K participants!!!

Lisa!!! Look at you, girl! A whole freakin' mile!!! WOW!!! Kudos to you!!

carbless--Glad you're with us! I don't know if your question is about training on days in between the 3 days of couch potato training or about doing exercises *instead of* the allotted training day. If it's for the first, you can do whatever you want; if it's for the second, I don't really know the answer. I'm thinking it is NOT a proper substitute and I'll tell you why. I can workout like a mad fiend on the ellipical machine for a good 45 to 50 minutes. I *feel* like I'm running, but of course, I'm not. Lungs and everything is getting a good workout. However, when it comes to me actually running on the track, I have a hard time making a go of it for 3 minutes. My legs won't let me anymore, and this was BEFORE my injury. But, give it a go and see for yourself.

Oh, and your statement about having to do every training week twice before moving on....I suggest trying the next week or doing a hybrid week first before just repeating the same week again. I thought I would have to take things incredibly slow because of my asthma/chronic cough, but so far, so good! How long were you a smoker and how long ago did you quit? Kudos for you for quitting that habit!

Hey gunna--how did it go? Give us the scoop!

Irish, I love that quote from Mitzi! She knows what's up, too, doesn't she? You'll do great on week 4, partner!

Today, I mostly walked with some 1/8 mile jogs here and there. I walked for about 2 hours this morning and in that time, did about 6 1/8 mile jogs. Ankle grumbled at me a bit, but I barked back. My plan is to do a proper week 4 starting on Monday so I can kick it with Irish!

Happy Friday to all!

[carbless_in_seattle]

Re: Calling all new C25K participants!!!

Lisa!!! Look at you, girl! A whole freakin' mile!!! WOW!!! Kudos to you!!

carbless--Glad you're with us! I don't know if your question is about training on days in between the 3 days of couch potato training or about doing exercises *instead of* the allotted training day. If it's for the first, you can do whatever you want; if it's for the second, I don't really know the answer. I'm thinking it is NOT a proper substitute and I'll tell you why. I can workout like a mad fiend on the ellipical machine for a good 45 to 50 minutes. I *feel* like I'm running, but of course, I'm not. Lungs and everything is getting a good workout. However, when it comes to me actually running on the track, I have a hard time making a go of it for 3 minutes. My legs won't let me anymore, and this was BEFORE my injury. But, give it a go and see for yourself.

Oh, and your statement about having to do every training week twice before moving on....I suggest trying the next week or doing a hybrid week first before just repeating the same week again. I thought I would have to take things incredibly slow because of my asthma/chronic cough, but so far, so good! How long were you a smoker and how long ago did you quit? Kudos for you for quitting that habit!

Hey gunna--how did it go? Give us the scoop!

Irish, I love that quote from Mitzi! She knows what's up, too, doesn't she? You'll do great on week 4, partner!

Today, I mostly walked with some 1/8 mile jogs here and there. I walked for about 2 hours this morning and in that time, did about 6 1/8 mile jogs. Ankle grumbled at me a bit, but I barked back. My plan is to do a proper week 4 starting on Monday so I can kick it with Irish!

Happy Friday to all!

my question was sort of the latter of the two, and you're right, 20 minutes hard on the bike I can do, but I can only run for 3 minutes tops at a time. I smoked socially (when i drank) from 17-20, then smoked daily (about 3-5/day) from 21-24, I'd like to say I have completely quit, but the truth is I smoke a couple times a month when I drink, I'd say about 2/week, if that. Not completely done, but a LOT better than before. Would like to kick the habit for good. Unfortunately (and all other smokers i think know this), they're so tempting when feeling tipsy!

[biogeek]

Re: Calling all new C25K participants!!!

my question was sort of the latter of the two, and you're right, 20 minutes hard on the bike I can do, but I can only run for 3 minutes tops at a time.

Since this is the case, then I wouldn't do a substitution for the couch potato training. Perhaps it's the pounding of our feet/legs/body on the surface as we run that makes it that much harder compared to a machine? I have no idea, but it's worth trying to run, I think.

I hope you eventually quit! You're *almost* there!

I've never smoked, so I don't know the temptation, but my dad is a life-long smoker, and used to brag that he only needed one match a day to keep his cigarette habit going (i.e. he would use the almost gone cigarette to light his next one). He's tried to quit so many times in the past and I could tell it was really difficult. Now at the age of 63, he's down to 2 cigarettes a day (from several packs a day) and hopes to quit completely soon. He's using the patch, but I don't know which one. Although you're *nowhere* near my dad's age, it's never too late to quit. I'm happy that you've reduced your usage!!

[Lisa]

Re: Calling all new C25K participants!!!

Bio, you're supper nice! I'm going to tear up those miles some day (some day). Could please trade in those wonderful acolades in for a big DUNCE cap on my head?! Gosh, I misread Gunna's post!!!! Good for you getting that walk in. Phew...that's a lot of miles and time! Nothing like barking back at the ankle, just make sure you take care!

Gunna--sorry, I miss read your post (dang, I need to read and reread sometimes!). I totally missed that you were trying to find something instead of---I was going with the days that you wouldn't be doing the C25K. Thank goodness for Bio!!! I agree...start slow and work it!

I've read about a few ex-smokers here on the board who have taken up running and I can tell you they've been able to change their habits (albeit not so easy), but they have. You can do it!

[Lisa]

Re: Calling all new C25K participants!!!

Welcome to Monday! A new week to C25K!!

How's everyone doing?

Bio, foot doing better?

Irish, how's week 4?

Carbless and Gunna, how's the beginning of C25K treating you?




C25K Week 5 in progress for me (still).

I'm working towards that 2 mile jog ever so slowly and trying to focus on time instead of miles, but I'm also working on miles. It's not as complicated or weird as it sounds. Really. It's not even humid here in Idaho and I still feel like I haven't left the shower. I sweated that much today with this workout. I guess that means my metabolism is stoked and ready to go!

1-5 min walk...1/4 of a mile
5-21:28 jog....1 1/4 of a mile
21:28-30:00 walk....1/2 a mile

What worked...
I did a speed walk at 3.5 in the beginning for the first five minutes to get in that 1/4 of a mile and then ramped up my speed to 4.5mph and kept it there the entire time. Woo hooo! So, if my calculations are right, it took me 16:28 minutes to jog that 1 AND 1/4 of a mile. My goal is to make it to that jogging for 20:00 minutes this week. If I get closer by Friday, then I'll move up to week 6 of C25K.

Oh and I had a total of 3 "pit stops"---that consisted of hopping on to the sides of the treadmill for about 30 seconds each through out the jogging and then back on---helped regather my thoughts, breathing, and strength to keep going. I thought about just walking and doing interval walks, but then I remembered that walking takes my momentum away when I've just built it up (I forgot to mention this over the past week, but it's something that just dawned on me when I was reviewing the intervals). Besides, I didn't just stand there the either time. I made sure I leaned forward to try to do push ups towards my blessed fan on the treadmill to blow on my face. I was a sight for sure, but I think it worked 'cause I jogged 1.25 miles today!

Hope you all have a great week!

Play hard!

[biogeek]

Re: Calling all new C25K participants!!!

WOW LISA!! You are doing fantastic!!!!!

You know, if I had a little fan, I'd put it in my face, too! LOL Congrats on jogging 1.25 miles!!!!!! woo hoo!!!

Today was my renewed attempts at week 4, day 1. My ankle felt pretty stable and I was able to do most of the jogging with the exception of the 1/2 mile jogging. I *had* to take a walking break there...actually, a couple of breaks. Whew!

Since I run on a track, I don't keep that close of an eye on time. There is a digital racing clock there and I look at it every now and then, but I don't keep a mental note of my exact times. Right now, I'm focusing on distance. As soon as I can jog a full mile, I'll start timing myself.

Hope everyone is doing well with their training! Irish, gunna, and carbless...how's it going?

[Lisa]

Re: Calling all new C25K participants!!!

Thanks, Bio. You could buy one of those hats with the fan on the front to help cool you off while you're out jogging

Golly, look at you, too! You're just not letting anything stand in your way with the ankle injury. You're doing excellent!!! I bet you'll be doing really well by the end of the week and making the mile. I'm envious of those who can use the outdoor/indoor tracks. You actually get to get out of the house and do something.

Can't wait to hear how the rest of the week goes!

[IrishMom82]

Re: Calling all new C25K participants!!!

Hey everyone! Better late than never!

Lisa ~ awesome job on the run!
Bio ~ Way to work it out! Good job on getting onto week 4!

Week 4.......ugh......'nuff said. So I started week 4 and it was HARD!!! I did really good though. I made it all the way through. I did lower the speed on my jogs. I barely made my 3 minute jogs last week at 4.0, so I decided to move the speed down to 3.7 which was much more comforable. I still struggled but it was a little easier.

My main obstacle this time around wasn't the breathing. I got the breathing thing down! My legs did not want to run for 5 minutes straight! Whooo! I made it though and it was awesome!

I've been basing my whole c25k on time not distance, is that ok? I noticed in the program it said "jog 5 minutes or 1/2 mile". I don't know if I ran for a 1/2 mile or not, all I know is that I ran for 5 minutes. Is that ok? Or should I be paying attention to time and distance?

C25K W4 D1:
5 minute warm up walk @ 2.0 speed
3 minutes jog @ 3.7 speed
90 second walk @ 2.8 speed
5 minute jog (yeah that's right 5 MINUTES) @ 3.7 speed
2.5 minutes walk @ 2.8 speed
3 minute jog @ 3.7 speed
90 second walk @ 2.8 speed
5 minute jog @ 3.7 speed
2.5 minute walk @ 2.8 speed
3 minute cool off walk
Total Time: 32 mintes Total distance: 1.60 miles

[biogeek]

Re: Calling all new C25K participants!!!

Thanks, Bio. You could buy one of those hats with the fan on the front to help cool you off while you're out jogging

I would also want the hat that carries a drink & comes with a straw.

Irish, it doesn't matter if you go by time, distance, or a combo plan. As long as you are consistent with the workouts, you'll eventually run a 5k. I chose distance because that's easier for me to keep track as I'm working out.

As we get stronger, we'll eventually get faster with our jogging. I wouldn't stress about how far you can go in a certain amount of time at this early stage of the training unless you just want to. Ms. Lisa is just highly motivated, especially with that fancy workout watch!

[Lisa]

Re: Calling all new C25K participants!!!

Irish~ Woo hoo on the 5 min straight run and attacked week 4 nicely!! That's a challenge and you did it! I agree with Bio that it's a choice as well. I started with the minutes and found a good challenge with myself to do the miles. I think you'll do great with your consistancy.

I would also want the hat that carries a drink & comes with a straw.

There's got to be a market on that combo for runners. Maybe even attach a solar pannel on the top to battery opperate the MP3/I-Pod. Oh, that would be on of those beanies hats with the whirly-gig on top

Ms. Lisa is just highly motivated, especially with that fancy workout watch!

...I'm addicted to it. I'll probably end up at the local WA (watches annonymous).


Week 5 still in progress for me.

I focused on the miles today instead of the minutes, just for something different. I didn't want to worry about how long it took me to get in the mileage I know I could get it, just needed to prove to myself that I could do it (It's all about the challenge of "doing" for me!). I did the whole thing in 30 minutes today.

I have a feeling that I'll go back to minutes on Friday because it's the longer interval of walk for 5 jog for 20...I need to not care how many miles I get in on Friday and just build on that time.

1/4 mile walk, 3.5mph
1 and 1/4 mile jog, 4.5 and 4.0 (it was getting rough at the end)
1/2 mile walk (I needed it!) 3.5 and eventually 3.0 to get my heart rate down...phew!


Play hard!

[biogeek]

Re: Calling all new C25K participants!!!

There's got to be a market on that combo for runners. Maybe even attach a solar pannel on the top to battery opperate the MP3/I-Pod. Oh, that would be on of those beanies hats with the whirly-gig on top

If it's not on the market now, perhaps we'll earn our first million together in designing this bad-boy! *chuckles*

...I'm addicted to it. I'll probably end up at the local WA (watches annonymous).

I believe it! LMAO

Your workout seems so hard! LOL And I know that's next up for me, too!
No jogging for me today. I workout on the elliptical machine this morning, but I'll be back on the track tomorrow! Come on, Week 4, Day 2! I'm ready for you!!!

[IrishMom82]

Re: Calling all new C25K participants!!!

Pooh, I was lazy today. I was supposed to do day 2 today but I didn't. I'll do it tomorrow. I did a double workout yesterday and my feet were feeling it today so it's probably best that I didn't do day 2. Lookout Thursday! Here I come!

[biogeek]

Re: Calling all new C25K participants!!!

Best to listen to your body, Irish. Those double workouts can be a real killer!

Today was week 4, day 2 for me and I am happy to say, I completed it without taking a single break! I'm so thrilled!! I thought I would have issues with the first 1/2 mile jog, and believe me, my calves were BURNING! But I made it though and then worried about the final 1/2 mile. I just took it really slow and was able to complete it!

I don't know what workout I'll do tomorrow, but not jogging. Day 3 will be on Friday and I hope that it'll be easier then. I'm scared of week 5!!

[IrishMom82]

Re: Calling all new C25K participants!!!

Hello everyone! Well I completed Day 2 today! Woo hoo! I saw Bio that you said your calves were burning in the jogs my thighs burn more when I run...interesting I wonder why that is.

Anyway, I was listening to one of my Michael W. Smith Cd's during my workout. Then a song came on during my second 5 minute jog that was the best song ever to listen to when you're stuggling through a run. I was definately struggling during the last 5 minute jog. The song is by Michael W. Smith (he's a christian rock singer) and it's about some girl but I just inserted my own name, haha. It's such an uplifting song and it's a fun upbeat song. Here are the lyrics to the song. You can see in the chorus that he keeps saying don't give up...you can imagine what a motivator that can be!

Don't Give Up
By Michael W. Smith

I remember when you took a stand
With the pearl of wisdom in your hand
And a soul of desire
You held your own against the world
A lion's heart in a little girl
So unafraid of the fire
But those days don't last
Sweet dreams die fast
A stumble when you walk on the wire
When all your friends
Start giving in
The flames are burning higher and higher

(chorus)
Don't give up, Andrea (or in my case Cecily, )
Got the whole world at your feet
Just keep on - holding on
This is where you need to be

All the days that you've been spending
Spinning while your heart's descending
Like a stone in the ocean
Sometimes when you think the world is ending
It's really just a new beginning
The other side of emotion
But I've seen your eyes -no compromise
When you set your mind on a matter
Be strong through the tears
And your sight will clear
You're gonna get what you're after

Don't give up, Cecily
Got the whole world at your feet
Just keep on - holding on
This is where you need to be

Don't be surprised when the road divides
Just take the one less traveled by

Don't give up, Cecily
Got the whole world at your feet
Just keep on - holding on
This is where you need to be

Don't give up, Cecily (Cecily)
Got the whole world at your feet (I know you're gonna make it)
Just keep on - holding on(Cecil-y)
This is where you need to be

Here's a link to the song if you want to hear it: YouTube - Don't Give Up

This song really helped me so I thought I'd share!

C25K W4 D2:
5 minute warm up walk @ 2.0 speed
3 minutes jog @ 3.7 speed
90 second walk @ 2.8 speed
5 minute jog (yeah that's right 5 MINUTES) @ 3.7 speed
2.5 minutes walk @ 2.8 speed
3 minute jog @ 3.7 speed
90 second walk @ 2.8 speed
5 minute jog @ 3.7 speed
2.5 minute walk @ 2.8 speed
3 minute cool off walk
Total Time: 32 mintes Total distance: 1.60 miles