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The Couch to 5K (C25K) Running Plan Thread

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Old 09-24-2011, 05:26 PM   #1
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Default The Couch to 5K (C25K) Running Plan Thread

I just noticed that the other C25K thread got closed so I took it upon myself to create a new one. This is for everyone who is doing/discussing the C25K running plan.

below is my last post from the old thread.

thanks

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

Whoa!!! I completed the 5 mile walk-a-thon this morning AND ran 2 miles . I barely slept last night and woke up feeling sore from yesterday. The humid weather made the walk much more difficult. After the walk my clothes were drenched and my legs ached. I ate some carbs at the event (small doughnut, 1/2 bagel and stole a bottle of Gatorade). I felt gross when I got home and just wanted to get my run in so I could shower. I rested for 1-2 hours, chugged the bottle of Gatorade and set out to run.

I felt like **** and really didn't expect to finish the run. During the warm up walk my heart rate was a bit slow, which encouraged me. I finished and my time was better than yesterday. 2 miles in 20 min and 40 seconds, go figure. I'll definitely take it though. I think the carbs and Gatorade really helped. Hopefully I don't feel like death in the morning.


Thinsole
-Thanks for the encouragement. Good luck with week 3 and good luck with working on your breathing. I really struggled with the breathing thing for awhile. I am incapable of pacing myself without a HRM. This is probably the main reason I never ran outside before starting C25K in May. Try to go slow and save the extra energy/burst for the end. I like to find a high object (that I'm running toward ie tree branch, street sign etc) in the distance to focus my attention on. It helps me to keep my head up. I try to keep my focus on the object, on my breathing and a little bit on my form. Your lungs will catch up .

Aka8941 - Good Luck. I usually run like crap after a night of drinking or really poor eating. You'll get through it


5K Training Schedule


Wednesday 9/21 - W5D2 [X]
Thursday 9/22 - W5D2 [X]
Friday 9/23 - W5D3 [X]
Saturday 9/24 - W5D3 [X]
Sunday 9/25 - W6D1 [ ]
Monday 9/26 - REST DAY [ ]
Tuesday 9/27 - W6D1 [ ]
Wednesday 9/28 - W6D2 [ ]
Thursday 9/29 - W6D2 [ ]
Friday 9/30 - REST DAY [ ]
Saturday 10/1 - RACE DAY!! [ ]
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*~Small Steps to ONEderland~*


(1) 235 [X] -- 9/17/14_____________(6) 210 [X]
(2) 230 [X] -- 9/29/14_____________(7) 205 [X]
(3) 225 [X] -- 11/5/14_____________(8) 200 [X]
(4) 220 [X] -- 11/12/14____________(9) 195 [X]
(5) 215 [X] -- 11/19/14___________(10) 190 [X]
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Old 09-24-2011, 10:59 PM   #2
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Scarlett- Ugh, I hate running after an off night like that. Especially after doing a 5 mile walk in humid weather. Does Gatorade work for you? It always makes me sick. Way to go on beating your time even with all that stacked against you.

Took a rest day today but feeling like I should get back out there. I know the program says not to run more than it says but I feel the need for a lest a brisk walk. Does anyone else run more than what the program recommends?
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Old 09-25-2011, 02:15 AM   #3
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I didn't run today....
****
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Old 09-25-2011, 02:19 AM   #4
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Scarlett, thank you for starting a new thread. I always rely on other people to do that sort of thing for me. Okay, so last night I drank, this morning I woke up and felt like *hit. I had plans this evening so I didn't go on my run....BUT..tomorrow is another day and I will do it Sunday, an extra 15 minutes. I'll see you guys then and hopefully this will be a better post. But, I am down another two pounds.


Good night
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Old 09-25-2011, 11:00 AM   #5
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I really appreciate you guys reading my "novel" type updates every day. I do them mostly for me and to keep myself accountable but the encouragement really helps. The good news is I slept well and woke up with very little soreness. The bad news is TOM came last night and I feel like ****. I never complain about TOM though, I have PCOS and getting it is always a good thing. At 1pm I plan to attempt my run. After running 2 miles 2 days in a row, 18 min worth or intervals doesn't seem that intimidating. I'm only going to track myself by time and plan to take it really slow. If I make it though today, TOM should be manageable by Tuesday (and gone by race day!!) and I will be in great shape to finish my "schedule."


Thinsole
- I ran 5-6 times a week for most of my progress though the program. I would usually take a long walk or an easy bike ride on "break days." Though the second I felt a little too sore or felt a little too "heavy" trying to run I'd take 2-3 days off to rest (or as long as I needed). Go by how you feel. If you feel like running, go for it.

I never tried Gatorade with running before yesterday. They just had bottles of the stuff at the walk and I took one with me. The 16oz bottle only had 110 calories. I felt a little sick chugging the thing and thought it tasted a bit too sweet. I couldn't tell you how much it really helped though. I sweated a bunch at the walk so it probably helped to replenish my electrolytes, plus the sugar probably helped with energy. I think my burst was mostly due to how determined I am to get over this hump. I've been at the same place for the past 2 months and am just fed up with myself and ready to move on. It may be superstitious but after yesterday I plan to drink a 16oz bottle before my race on Sat.

Aka8941 - Don't worry about a few extra days off too much. Just stick with it and don't let it turn into 2-3 weeks. I'm sure you'll be fine. Those types of stretches happen to everyone. Congrats on the 2 pounds. I'd take a good weight loss week over a good running week any day .
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__________________________
*~Small Steps to ONEderland~*


(1) 235 [X] -- 9/17/14_____________(6) 210 [X]
(2) 230 [X] -- 9/29/14_____________(7) 205 [X]
(3) 225 [X] -- 11/5/14_____________(8) 200 [X]
(4) 220 [X] -- 11/12/14____________(9) 195 [X]
(5) 215 [X] -- 11/19/14___________(10) 190 [X]
__________________________


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Old 09-25-2011, 02:53 PM   #6
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I just finished W6D1 and Xed off tomorrow's rest day too. The run almost felt easy. My heart rate barely increased during the first 5 min interval. I could probably jump into W6D2 on Tuesday but I like the idea of sticking with my original schedule. I don't want to push myself too much in the days before my race. YAY rest day tomorrow!!!



5K Training Schedule


Wednesday 9/21 - W5D2 [X]
Thursday 9/22 - W5D2 [X]
Friday 9/23 - W5D3 [X]
Saturday 9/24 - W5D3 [X]
Sunday 9/25 - W6D1 [X]
Monday 9/26 - REST DAY [X]
Tuesday 9/27 - W6D1 [ ]
Wednesday 9/28 - W6D2 [ ]
Thursday 9/29 - W6D2 [ ]
Friday 9/30 - REST DAY [ ]
Saturday 10/1 - RACE DAY!! [ ]
__________________
__________________________
*~Small Steps to ONEderland~*


(1) 235 [X] -- 9/17/14_____________(6) 210 [X]
(2) 230 [X] -- 9/29/14_____________(7) 205 [X]
(3) 225 [X] -- 11/5/14_____________(8) 200 [X]
(4) 220 [X] -- 11/12/14____________(9) 195 [X]
(5) 215 [X] -- 11/19/14___________(10) 190 [X]
__________________________


"If it's important to you, you will find a way, if not, you’ll find an excuse." - Unknown
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Old 09-25-2011, 06:33 PM   #7
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Happy Sunday!

Saturday - Week 2, Day 1. I usually take a 2-mile route to complete run/walk. This usually takes about 30 mins so I have been pushing beyond 20 mins. So far so good. We will see how week three goes.

Have a great week....
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Old 09-25-2011, 11:02 PM   #8
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PUSH PUSH this week ladies!
Week 3 starts tomorrow!
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Old 09-26-2011, 12:14 AM   #9
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I posted on the old thread frequently a while back, but then life got busy. Just wanted to say that on Saturday I finished C25k. I still can't run 3.1 miles, but I did all the times and intervals. I can run 33 min long and have ran 2.6 miles straight... and I weigh 244.6 pounds. If I can do it, I have faith in all! Good luck everyone. keep it up!
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Old 09-26-2011, 10:49 AM   #10
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Congrats on finishing iamerican!

Aka- I'm also starting week 3 today.

Rainy, wet, and cold outside so putting off the running portion of my workout till this evening when I can do it indoors. W3D1!
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Old 09-26-2011, 04:11 PM   #11
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Hey! During my last bout with weight loss about a year ago I completed the couch to 5k program and then went on to complete a half marathon! It was a great feeling, but since then I have become stagnant with exercise and wasn't eating right and I gained some weight back. So I am re starting the program. I am actually on week two and I completed day 1 yesterday. I've been running outside with my pup (he needs the exercise too! ) Today I did a cardio dvd before work and will do day two tomorrow.

Keep on running!
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Gained some back, but will be back in ONEDERLAND soon!
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Old 09-27-2011, 07:51 AM   #12
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hello my fellow graduate! I too fell off the proverbial wagon and have gotten back on the program. It's hard to sustain running isn't it? you either use it, or lose it.

Cheers to using it!
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Old 09-27-2011, 09:30 AM   #13
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September 1-227.0
September 2-226.8
September 3-225.5
September 4-226.0
September 5-224.5
September 6-228.5
September 7- 225.2
September 8-222.0
September 9-?
September 10-?
September 11-222.0 (end of day, after dinner)
September 12-220.6 (morning)
September 13-219.5
September 14-220.1
September 15-220.0.
September 16- 220.5
September 17- 219.1
September 18- 219.0
September 19- 217.0 whooosh
September 20-217.0
September 21-220.5
September 22-219.5 (this is wacky) (temp still at 100.2) down
September 23-218.5
September 24-216.5 *back where I need to be
September 25-215.8
September 26- 217 ?? not sure this is accurate
September 27- 215.5

I want ONEderland SOOO BAD
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Old 09-27-2011, 01:08 PM   #14
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I'm going to go out for my run in a bit but thought I'd catch up first. My scale needs a new specialty battery. I think I'm going to put off ordering one for a week or two because I let the scale drive me a little too nuts. I'm going to try and be really good for the next two weeks and hopefully have a pleasant surprise when I fix my scale.

Iamerican - I remember chatting with you a bit in the old thread and you were always so encouraging great job in completing the program!! 2.6 miles and 33 min is definitely something to be proud of. Are your going to stick with running?

Thinsole - Good Luck with Week 3

EveLhaelf - welcome back!! At least you're getting back on track now and didn't lose all your progress.

Aka8941 - I'd be thrilled with almost 15 pounds in a month. That’s a whole pant size, For some reason no matter what I do I can't lose more than 10 pounds a month. I'm losing though so I can't complain. Good Luck with Week 3
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*~Small Steps to ONEderland~*


(1) 235 [X] -- 9/17/14_____________(6) 210 [X]
(2) 230 [X] -- 9/29/14_____________(7) 205 [X]
(3) 225 [X] -- 11/5/14_____________(8) 200 [X]
(4) 220 [X] -- 11/12/14____________(9) 195 [X]
(5) 215 [X] -- 11/19/14___________(10) 190 [X]
__________________________


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Old 09-27-2011, 05:14 PM   #15
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Completed day two of week two! Me and my pup are TIRED.
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