Couch to 5K Challenge - Week 1!
 

:wave: Hi everyone! Week one is finally here! Its time to start our 9 week couch to 5K program!

During week 1 our regimine will be as follows:

Brisk 5 minute warm up
60 second jog followed by
90 second walk
Alternate the 60 sec jog / 90 sec walk for 20 minutes (remember if you are on a treadmill it will read 25 minutes because of your 5 min warm up)

This regimine doesn't require a 5 min cool down but if you would like to have a full 30 min workout just add a 5 min cool down. I'm going to be doing that!!

Remember to do this at least 3 times a week. You can do it as often as you like, but the regimine calls for at least 3 times!

Please post your progress...let us know when you complete week 1....also any struggles your are having to over come?!?!? Maybe things are easier than you thought??

Have fun and don't give up!

Here is the final sign up list that I got -->

*****SIGN UP SHEET FOR COUCH TO 5 K*****

McKenziesmomma
Sprklemajik
Kofarq
Kelleigh
Skinnybeach
Jessicaca
JulieJ08
dandk0204
Primm
jacqu79
fauxtini
mist72
akacutie

Hey! I did my first day yesterday and this morning the back of my legs are achin! hehe I like it!!
I'm going away for a couple of days and when Im back ( thursday) I will be finishing my jogging week one.

Good luck everyone!!

Ps.. if you aren't using podcasts.. are you all just counting in your head? That's what I did yesterday and it requires a lot of concentration.. but I kind of like it! It keeps my mind off of waundering off and keeps me focused:)

Plus im really mastering my counting skills! hahahaha

Found it :D

I'm going to buy shoes tonight, so today I just walked (35 minutes, including warmup/cooldown, total 2 miles), plus in the past I've always had problems at first with shin splints and hip pain, so I wanted to walk a day first and see how it went. Yay, not a hint of shin splints or hip pain! That's because I've been doing yoga for almost 4 months now, and I modified one of the poses to include standing on my toes, so my lower legs are in good shape! I did jog one 60 second interval, and I can tell ... tomorrow is going to be hard :o

Completed day one and did 2.25 miles...I went over 30 min. It felt good!! I am going away this weekend so I am going to get my 3 days in early!

Finished day 1! At about 23 minutes in I thought I might just fall off the treadmill, but now that I'm done I feel great!

I'm using the podcasts, and (surprisingly) I really like the music. I guess what I normally listen to isn't really good running music, and the techno gave me a good pace. I did 2.0 miles in 31 minutes =)

Found you! I started on Saturday, so today is day 2 for me. I went for a big long walk (60 min, up and down hills) yesterday, so I don't know how my legs will hold up today. Just finishing breakfast, so we'll see...

Got my running shoes! Tomorrow will be hard work ... but I'm so excited to have started.

Hey--it's still day 1. Can I join? I ran on treadmill today, with my trainer, 6 minutes. But I can barely do that--I am so out of breath and need a looong rest at the end before moving on to more of my workout. I would love to get past 5-6 minutes of running (really, slow jogging, with labored breathing for the last 3 minutes!)

Did day 1 yesterday. Holding up alright. Definitely not easy. But I'll keep going.

Did my real day 1 this morning. But I guess I count way too slow (don't have an iPod), because after 20m I had only done 4 cycles. Then, I had really misjudged my turn around point, because I still had 1.5 miles to walk home :dizzy:, so ended up with 48 minutes total time, including warmup.

On the 4th jogging interval my left lateral knee did get stiff and have a little pain. I sure hope that doesn't become a real problem. Only walking tomorrow. Have to find a better place to run than just up the street - it's not level.

I'm going in a few minutes. My area is really hilly, so I jog when I can, and walk fast when I have to. I go out for about 40 minutes. I don't have an i-pod, but will get one soon, so for now, I'm just going to do what I can. Thank goodness it isn't raining!

did day 2...came off the treadmill soaked!! This week isn't going to be as hard as some of the weeks to come!!

Grrrr - my left lateral knee hurt a little bit on the last interval. Now it's been painful all day. Don't think I'll even be walking (for exercise, that is) tomorrow. Grrrrr.

Grrrrr. Did I already say that? Grrrr.

Just did my first day of week 1.

Guys, I am literally going from my oh-so-comfy lazy boy to my dust-collecting treadmill. I'm using the podcast.

I started out at a 2 on my treadmill and my plan was to toggle back and forth between 2 for my walking and 4 for my running. I did 4 the first run cycle and realized I'd never make it everytime:(. So I ended up going between 2 and 3. And I was thinking to myself "what a loser-you can't even do 4 for 60 seconds:mad:". But, you know what? I finished. And when that guy said here's your last run, I pushed it up to 4. And as I was "running" with sweat dripping off my head and my arms pumping and my feet pounding I suddenly felt so strong. ME. 267 pounds. I felt strong. And the guy on the podcast cast said "20 more seconds-you can do it" And I said, "I know I can".

Even doing the entire workout, I only ended up with 1.1 miles:o. But, for me, that's great! I made a commitment (to do this with you all) and I actually followed through. I know, I know, it's just the first day. I guess I'm just high off those hormones or whatever you get from exercising.:D

Kelleigh-

Grats on finishing the first one! I know how much it sucks to hate your pace. I did a running program about a year ago, and usually I had one of my girlfriends with me. She and I are about the same height, and we would be pushing as hard as we could to go at about 5, 5.3ish.

Then one day, after I had worked my way up to about a 7 minute run, my best friend came with me. He's not in great shape at all, but he's a foot taller than me. He immediately turned his treadmill up to about 6.3 just to get a jog going! I was pissed- me, having worked for weeks and I was no where near him on his first try.

However, it quickly became clear that while he was running "faster" than I was, I was pushing myself harder, and sticking with it even when it got hard. And that's what get results. So now I try not to look at the number, and instead listen to my body. As long as I know I'm working myself, that's what matters!

Now I sound like a cheerleader....

Kelleigh:

"Even doing the entire workout, I only ended up with 1.1 miles. But, for me, that's great! I made a commitment (to do this with you all) and I actually followed through. I know, I know, it's just the first day. I guess I'm just high off those hormones or whatever you get from exercising."

That's great--LOL--I wish I could get those hormone highs more often when I get off the treadmill! Usually I'm just gasping for breath, hunched over and mentally cussing myself out for getting into this bad of shape to begin with!

:welcome: modcat44 and everyone!!

looks like you are all getting off to a great start! :congrat:

I still haven't gotten day 1 in yet this week...TOM is being really ugly this month! I just laid up in bed yesterday! The cramping and being tired this month is really extreme! Usually it isn't this bad. I would have thought with me exercising that it wouldn't be as bad...I thought exercise was supposed to help everything!

I also have a final tonight...it will be over with fast though! If I'm not cramping really bad tonight I plan on getting in my 1st night tonight!

If not..hoping for some easing up tomorrow

Well :goodluck: on the rest of your week everyone!

Hello all I had already started this program I am on week four day two. We had a thread on the 20 something thread but not many people have been posting lately so I will more than likely start posting on here. Anyways I hope everyone has a great nine weeks. Once I am done with this I am back at it again.....its a wonderful program especially if you like to challenge yourself.

The knee was still painful when I went to bed, but it didn't hurt when I got up this morning. Nonetheless, I nixed any walking this morning - I so do *not* want to get sidelined - man, it took me 4 months to start, I'm afraid of it taking another 4 months if I don't stick to it. So this morning, I just did my yoga (1 1/2 hours), carefully, went well. If I'm OK walking around today, I will go walking only for half an hour tomorrow morning. I'm gonna end up at least a week behind, but I ain't quittin' :carrot:

I actually managed to get day 2 done today :) Im happy. It's so much easier at the gym with a treadmill with something to keep time than running outside and counting in my head.. lol
I always get a surge of energy after I complete the challenge and feel WORN OUT afterwards.
I did the assigned running, plus about an hour and a half other cardio stuff. I proud of myself :) hehe

Sounds like everyone is doing awesome and really motivated. I have never jogged before and I really want to have the strength to do this. YAY everyone :)

I did day 1 yesterday in the misty drizzle. It's been raining for so long...... Where did the sunshine go? What did it look like? My sunglasses are despondent. Brigadoon is going to rise up if this keeps on!!! Have I been doing the wrong voodoo dance? Hopefully it clears a little tomorrow so I can do day 2!!

Thank you...I needed a cheerleader:cheer:

McKenziesmomma, TOM is lurking around the corner for me. Hope you're feeling lots better!:hug:

JulieJ08, take care of that knee:hug:

fauxtini, WOW! After I finished I fell over. Congrats to you for all that extra work:carrot:

Kofarq, I probably would of used the rain as an excuse not to start. Hope sunny skies are headed your way:flow2:

Matilda08, congrats on being to week four:)

modcat44, I was gasping too!:dizzy:

I dont think i've ever sweated as much as I do when I do the workout! Im like a slick of sweat and im panting.. hehe That's a good thing tho, right? lol

I've got it and you can have it back! It's been a cool 98-100 yesterday and today, but last week we got all the way up to 107, not counting the humidity. What I wouldn't give for a couple days of clouds and rain!

I did day 3 yesterday...I ended up going further than 25 min I ended up getting 3 miles in 40 min!!! I came off that treadmill feeling like someone kicked me in the stomach! I leave today and I am going to try to get one last day in before I leave. Good luck girls....everyone is doing soooo well!

The knee wasn't painful all day yesterday, so I went out today, walking only. Did have some discomfort in it during the 2nd mile, but there was no other way to get home but to keep walking! I'm going to keep babystepping, I can't just stop, it's too hard to start again. Plus, it just feels really good to be out moving before sunrise :D I'll take another day off if it's not pain free today. I think it's that iliotibial band syndrome. Sigh.

Hello girls! Today I will be back at it again. Week four day three. Keep up the good work you guys are really helping to keep me motivated!!!!!!


Question? Does anyone plan on going for another nine weeks once your done with this nine week program?

day three complete! I am scared for week two.. haha I hope to get some more of week one stuff in to prepare myself for next week.

It's so weird how it makes SUCH a difference on a treadmill or just outside. It def wears me out more outside. I think it's all the counting I have to do when im on the road.. the brain power wears me out!! hehehe

This is definitly a challenge... But im motivated!

Well....TOM is coming to an end for this month (THANK GOD)and I finally got some energy and the cramping went away....soooo I did day one! It wasn't too bad. I will have to say that I hate walking on a treadmill cause it seems to take so long BUT doing these intervals helps tremendously! It went by pretty fast! I did 5 min at 3 mph's and then alternated between 3 and 4.5 for my walk/jog and finally finished with a 5 min cool down at 3 for a total of 30 minutes!

So far I think this is pretty easy....but next week we have to jog for a whole minute!!!! Oh well...one week at a time!

Congrats to everyone for hanging in there! You guys are really kicking some booty!

Finished day 2! I was meaning to do it Wednesday, and then the week got away from me. I got it back though, and today didn't seem to kill me as much as the first day did... that's good, right?

Asynchronous, I have captured your Precious Sunlight, and am holding it for ransom! Offer me something nice! :devil: Mwa ha ha!
Than you to the kind Kelleigh, who helped me get it from you!:flow2:
Julie J08, you have a great, Positive Attitude!
I did day 2 yesterday, after WW, and I went just before the sun set, and I felt really good afterwards.
Fauxtini, I find that if I run on the treadmill, my ankles feel really tight and stiff, but if I run on the grass and gravel pathways, this does not happen. I don't know about running tracks, I haven't been on one since high school. Does anyone else notice a difference?

kofarg- i havnt really noticed that.. but i've only done the treadmill thing once. i'm sure the grass and gravel is much better on the limbs tho. for sure!

I did my walk this morning, 2 miles. Only felt the knee a teeny bit. I think I found a place to run on grass, I'm going to check that out tomorrow. I think I'll try the jogging intervals again maybe Monday, and do less than was called for even in Week 1. Super baby steps. I'm hopeful after a couple weeks of super slow progressing I can pick up the pace again. It's frustrating to be limited by the connective tissues instead of the cardiovascular. But I'm hanging in there. I wanna run :D

I'm a little behind, but I got day 2 of week 1 in this morning. I thought it was harder this time, probably because I pushed myself a little. I did 2 on the treadmill for my walk part again and all but four of my runs were just at 3. That's right, I did four of my run cycles at 4 on my treadmill. Man, the outside of my left calf was burning. What is that?

You must have, cause the past several days have been overcast and much cooler! *hugs to you*

Week 1 down! Did day 3 today, which means I can rest on sunday and pick up week 2 on monday, so excited about that. My one wish is that I started this plan sooner, there won't be any 5ks near me (that I could go to) to test myself at until april. Ah well, I'll be up to the 5k by then!

BTW I made myself the best after workout shake today- I had some frozen orange juice that I had melted a little bit of honey in to make an ice and some frozen yogurt- Edy's makes one that's actually got live active cultures and everything. So I just mixed up the two, added in some OJ and milk, and it was like an orange julius, so yummy!

I did day a fourth day of week one today. I must say.. it's only been a week but I feel stronger already! I love it! Im still panting and heaving but I actualy caught myself thinking.. holy.. i could go longer if i needed to. yaaahooo!! hehe I doubt I will be saying that when I start week 2 on monday.. lol
Anyway.. so glad I started this.. I love feeling powerful and in control of my body!!

I suck!
I totally spaced the challenge. In fact, I haven't done any exercise this week. I'm eating well and still losing lbs, but I've been lazy.
I will staart week 1 on Monday, so I'll be a week behind everyone else, but I will not give up.
Reading all of the posts inspired me! Thank you all!
Misty

I'll be there with you. I mostly only walked this week because of some knee pain. Will try to eaaaaase on into Week 1 next week.

I did day 3 today at the gym, because of rain. I got a free 3-day pass. so I better use it.
Asynchronous, I kind of used up all your sunshine yesterday, and um, mine's gone, too. So, I'll have to get back to you on that, and I'm uh, sorry I stole it. It was wrong. So... That's all.

Lol, well, as long as you know it was a bad thing to do, I suppose I forgive you ;-p

But, if you wanna steal it again, I could prolly turn my head. You know, for old time's sake