Hi friends! I started my Couch to 5K program today! Did my first run this morning and was just fine!! We'll see how tomorrow is, but so far so good. The running intervals (1 minute for six intervals) were easy. I strapped on 3 sports bras and was fine. I need to figure out how to keep my flanks from bouncing though, that was really the only sensation that bothered me. The cardio aspect was fine as well, I cycled back and forth b/w 4 (walking) and 5 (running) on my treadmill bc that was easy to do with my one touch buttons. Then for the last segment I took it up to 6 on the run, and really felt it. So that was a stretch, but other than that, it was very very cool. I absolutely know that my dedicated walking and weight lifting for the last 6 months has made a huge difference. Thanks for all your encouragement here!

Poppins - that's fantastic! It's amazing how quickly you get hooked. And well done for starting hr babe.

I had a lovely run tonight. First run since the clocks changed yesterday, it was lovely sunshine all afternoon, and so nice being able to run off road because it was still light rather than trudging round housing estates. I'm looking forward to summer

Great job, hrbabe!! Make sure you keep us posted on all your progress!

I ran 3 miles really slowly today. I'm taking it VERY easy this week in preparation for the race. I plan to do an easy 2 miles tomorrow and an easy 2 miles Thursday, and that's it.

Here's what I'm worried about with the race. My husband has to start at 8:30, and 24,000 people run this thing so we have to get there really early just to part, but I don't have to run until 9:30. I'm worried that I'll stand around for so long that I'll be worn out before I even begin. Ack! I'm also worried about the food situation. I want to make sure I eat enough before the race but not so much that my stomach's upset. Since I'll be standing around a few hours, I suppose I should eat a little something before I leave and then take a banana or something with me. What do you think?

I'll probably be asking for advice all week as I get closer to Saturday!

Helen, you are so my new hero! That is an awesome time!

Hrbabe, are you wearing compression shorts? They are an absolute run-saver for me. Like a bra for all the floppy bits on my thighs and backside. They also keep my thighs from chafing. Not that you have the same issues, of course!

Lisa, you are going to do just fine at the race. Eat something lower-GI (oatmeal, banana) a couple hours before, maybe 200-300 calories, and then maybe something higher-GI (gel, gatorade) just a little before. It is possible to get worn out standing around, but walking is easier than standing if you can do that--getting trapped in a corral for an hour is the worst. Sitting on a nice piece of grass and then warming up a few minutes before is ideal, if you can swing it. Good luck, I'm so excited for you! I know you are going to do great.

I'm almost done being sick, I think, and am shooting for a run Wednesday morning. Public commitment--if I'm well, I'll do it! Why does it always seem like such a big deal after a layoff??

Anne

I tend to eat a decent size breakfast before I leave the house. I might nibble on some dried fruit or energy tablets while waiting for the race to start, but nothing more substantial than that. I also tend to get all my drinking done early, then spend the last hour before the race in the toilet queue...

Well, if you can call it that... more of a shuffling jog still for me. After my disappointing DNF on my second 5k, I've been actually running instead of being lazy, and wanted to start posting with you guys if it's okay. I ran a bit over 2 miles Saturday, then a mile Sunday (had to re-calibrate the Ipod, it was off by 4/10 of a mile) and another mile last night. I was supposed to do more last night, but TOM is here, and it was a mental struggle just to get out the door. I did do last night's run in less than 12:45, so getting closer to the elusive 10 min mile for me. You guys are such an inspiration, thanks.

Dee

Hi guys, I was thrilled this morning when I realized I woke up w/o any pain this morning. So a regular cardio incline treadmill WALK for me today, and run#2 will be tomorrow. Also going to try to do my weight lifting today.

Someone on the other board said we should not do a lower body workout on our off running days bc the running tears down our legs enough. Is this true? I tend to think of running as more cardio that muscle building, esp. if you've already been lifting, but what do you guys think? I may need to post that question to LWL as well.

On the shorts, thanks Anne. I am using bicycle length, workout shorts. But they are a std cotton/lycra mix. Are you saying that actual compression - the really tight nylon type (like I think my adidas bra is) will work better? Any suggested brands or links so I can get an idea what I'm looking for?

Thanks!
Fran

Hi Fran, I just use Champion 9 inch shorts, lycra/cotton blend. I forget what exactly they are called, workout shorts, liners, something like that. I get them at a Bally/Haines outlet mall near me. They have similar ones at Target. Underarmour has some as well, but they are a bit pricey. There are probably some minor differences between brands. One thing that helped me a bit is to size down, so they are a little tighter and compress better--it stops the jiggling and theoretically helps to support and keep blood flow to the muscles.

I once had a pair of CWX tights that felt so good on my legs, but the seams in the crotch area were not flat-lock and really chafed me badly (to the point of bleeding) on a long run. If they get that issue fixed, I'd buy a pair of CWX again in a heartbeat, even though they are very pricey. I think they make shorts and bras now as well. I've only seen then in catalogs recently, and really would want to check to be sure those seams are done right--it was very strange because the leg seams were perfect.

I am feeling better today and I will run either tonight or tomorrow morning. I should be 100% by then.

Anne

Oh yeah, I used to have a terrible time doing strength training on my legs and running. I'd get so sore I couldn't even walk right for days. The running magazines always seem to emphasize runner's strength training--running hills, plyometrics, stuff like that. Runner's World or Cool Running might have some tips. These days I barely have time to run, bike and swim enough so strength training has kind of gone by the wayside, even though I know it is good for me.

Anne

Thanks Anne. I have Champion shorts, so I will pull those out and use them - in fact, already got them ready this morning for tomorrow bc they are the tightest ones I have. Thanks!

I never even thought of the Champion shorts but if they're as good as their bras, then I should check them out too!

Today, in this beautiful weather, I ran my 5k outside! I'm still struggling to find a "fun" downtown route but I did fine and finished in about 36 minutes. I felt so sluggish and am still adjusting from the treadmill to the road but it's coming along. The first km was tough and then I sort of settled in. It's tougher setting a good pace without the treadmill to help my but the traffic lights sometimes forced me to stop and then I could catch my breath so it all balanced out.

Hi to all the other runners! Hope your weather was as nice today as ours was.

Yes, the weather was super awesome here today too, ran 7.25k in 53 mins... Ran with a long sleeved dry-weave t-chirt and capris, it was perfect!

Elisa -- Good for you for going outside, it'll take a few tries but you'll soon get the hang of it and never want to see a dreadmill again ...

Hi all, had my second run today on the c25k. Did well, but it seemed to wear me out alot more. Still adjusting my stride. Went from 5.0 on the t-mill to 5.5. I felt like I was just literally plunking/plodding along with awful form and thought maybe my stride was off. 5.5 seemed better, but winded me out more. Oh well, that I can live with and adjust to. As long as I've got no aches or strains. So far, so good on that front.

Wore the Champion tighter shorts today (thanks Anne) and did just fine with them. Seriously minimized the back-fat-slap that I complained about on Monday (yes, feel free to use that word!)

May seriously have to i-pod shop though. The TV is just not doing it for me on the runs. I actually look down at the logo on the front base of the treadmill and that seems to be where I'm most comfortable with neck position. If I try to look forward, over at the tv, I'm just not happy. My head wants to look downward and I have to admit that watching my feet and the tmill tracking coming up keeps my mind off the clock. Hmmm........

Any suggestions on that? Also, what's a good post-run meal? I generally have a few bites of dd's uneaten b'fast before I run, which is a couple of bagel bites and a sip of OJ. Then I have my breakfast afterward, either oatmeal or kashi cereal. I'm eating like I learned for general cardio and post lifting - I guess the same thing would make sense here, right? I like having just a bite before running to keep my empty stomach from making me feel woozy.

A mixture of carbs and protein is good post run - one that I've seen recommended a fair bit is a peanut butter sandwich/bagel.

I'm looking forward to my run tonight, it's another lovely evening. To make the most of it I might even walk up there first (it's about 3 miles away from work).

I like to eat chopped up fruit with unsweetened non fat yogurt after a run.

I had a sad run today. HR you were talking about LBWO and running. Well I can't do them on alternating days. I put my LBWO yesterday and it absolutely ruined my run today. Maybe a mile and a half. I walked home deflated. I think part of it had to do with the fact that my 2 year old crawled into bed with me and peed on me at 4 in the morning and I am just plain tired.

Still I think I will keep LBWO after runs two days a week. I can't do as much this way but I would rather keep my runs and scale back a little on LB than the other way around.

Anyhow (weep weep) theres always friday.