You can absolutely spend two weeks doing the same workouts. My rule has been that I repeat a workout until I complete it successfully (not walking during the runs), and then I move on to the next one. With three weeks out for sickness, the 8-week program has taken me about 14 weeks. I made it a rule to always try the next run if I successfully completed the last one (even if it was a struggle), because I often surprise myself with my abilities.
Ooh, I like your two rules! I may have to adopt them for myself.
Hi, y'all! I will be starting C25K next month (12/1) in preparation for my first 5K in February. I'm going to give myself a "soft start" until then by walking for 35 minutes 3x/week on the days I plan to run so that I get in the habit of getting out of the house for a few weeks before I actually start C25K. Reading about your progress is very inspiring. Keep up the good work!
That's a great idea! Establishing a routine of getting out the door is a fabulous way to start. That's usually the hardest part for me, at least.
To sum up the following paragraph in two words: I graduated!
Yesterday I finished W8D3, the last day of my program. I wasn't going to do it (I'm getting sick again, ugh), but I wanted to be able to say that I finished so bad, especially because I know I'm going to have to take some time off now that I'm sick. And it was great! Maybe because I knew it was a milestone, it was an easy run, and I definitely know I could have gone farther. I made a playlist especially for that run with songs that have motivated throughout the program; every one reminded me of a different run and what I was going through then, which was a lot of fun. This is actually the first run on my home route that I've enjoyed, and it makes me excited for what's to come.
Speaking of what's to come, I have a few ideas that I plan to work through after I finish being sick and keep up with running 5k three times a week for a little while, probably through the end of the year. I hope it's okay if I continue to hang out in this thread during that time (and maybe after if I pick up a similar program); I really like the attitude of C25Kers in general, and the people here in particular.
Quote:
Originally Posted by augeremt
Establishing a routine of getting out the door is a fabulous way to start. That's usually the hardest part for me, at least.
Me too! Sometimes I have to tell myself that if I make it through the warm up and I still don't want to run, I can turn around and go home. I've never actually done it, though, because it was the getting out that was killing me.
First off congratulations, that is an awesome accomplishment. I hope to get there someday and because of you it may happen sooner.
I really like your rule of moving on to the next run as long as you've completed the previous one. I always thought it would be better to try and perfect the run, either by going further or physically feeling better during the run. But you make a really good point, when you push your body it can do things you didn't think possible. If I stay on week 3 for 5-6 runs instead of 3 or 4 it's just going to slow down my progression. I'm really going to take that into consideration and I may alter my schedule and continue to move on unless I can't finish it.
I hope you keep hanging out here to give more sound advice and feel better soon.
Grats, Paja! It is so encouraging to read about other people's experiences here. I hope you're not under the weather for long.
I did W5D2 on Tuesday - two 8-minute intervals, woot! I continue to be amazed at my body accepting these challenges. The next step is a 20 minute jog - yikes!
Right now I'm recovering from a minor 'procedure' done on Wednesday, so I feel like I should let my body heal for a few days before resuming running. Just yoga and walking for now. Probably I'll redo W5D1 or W5D2 again when I start up on Sunday or Monday.
The weird thing is how much I like this running stuff. It is hard work, but I like the feeling of accomplishment afterwards. On run days, I wake up excited, anticipating late afternoon when I dress in layers, strap on the iPod, and pull on a knit cap to get to it. I'm determined to keep at this until running is easy, or at least easier. So that brings me to my question for everyone: what is YOUR motivation for doing C25K (or C210K)?
I haven't been able to run more than once a week in the last few weeks. I'm technically still doing W9 (I've run it about 4 times). For the time being, that will have to do.
However, the great news is that my run today took me down to ONEderland! I weighed in after my run at 199.6.
For me, running has truly been the difference in the weight loss this time. Even when I have been off plan (as I have been for the last few weeks), I'm maintaining, not gaining, because I get running into my week. Even if it's only one time a week, it makes a difference!
So excited to continue to run, lose, and feel and look better. I even ran on a busy street today and didn't care about how I looked in my running gear
Oddly enough, basically all half marathon to ultra running distances programs recommend that you increase your run workouts by no more than 10% each week. Mostly so that your soft tissue has time to adjust and to prevent injury.
It seems like there are huge interval leaps in these couch to 5k programs.
Not to say that people shouldn't use them...they can be a huge motivator. But those huge mileage jumps, IMHO, can be a prerequisite to minor injury if you don't listen to your body very, very carefully. Also, trail running, treadmill, asphalt and cement and all have differing amount of stress on your lower body...changing these can also affect how you feel.
But folks who are rightfully nervous about big jumps in running timing from week to week...I think it's okay to modify the amount of increase you do. Just as long as you increase....and you are consistent about it. Those are the important parts.
Good luck
Last edited by TechieTechie; 11-18-2012 at 08:33 PM.
It's not that it's a big distance jump though. In week 6, for example, you go from 2 10 mins runs with a 3 min walk in the middle to a 22 min run with no breaks. That is a 10% increase
Also, a more direct question: for those of you who are morning runners, what do you do about breakfast? After struggling with feeling it sloshing around in there, I tried an experiment today with waiting to eat until after my run. Unfortunately, I think the stomach cramps I was getting throughout the second half may have contributed to my repeated stop-and-walks. I don't have time in the morning to eat and then wait for it to digest before my run. Again, any advice welcome.
Paja....previously recommended yogurt or bananas are often eaten....but you can also nibble a 1/2 slice toast (with maybe a bit of protein), a half granola/power bar, or maybe even peanuts. Typically your blood sugar level is at its lowest first thing in the morning, so even just a few bites (200 calories ish) of something easily digestible (that's not too sugary) will help keep your energy level up and stomach issues at bay.
Don't get discouraged. Even experienced athletes have to play with their nutrition schedule to get something that works for them. If you've ever watched a marathon...a lot of very seasoned athletes drop out due to stomach issues. So just think of it this way.....you're a hardcore athlete now!
It's not that it's a big distance jump though. In week 6, for example, you go from 2 10 mins runs with a 3 min walk in the middle to a 22 min run with no breaks. That is a 10% increase
You are right, but it's a big change in terms of how much straight running there is. Some studies have shown running increases joint stress more than 300% over a brisk walk. So, if folks are struggling with their heart rate/breathing, have a history of joint issues or have a huge mental block, you could add a week where you run 15 minutes/1 minute walk/8 minute run...
....or, you could add two weeks that are
week a) 12 minute/2 minute/8 min
week b) 16 minute/2 minute/4 minutes
then pick up again at 22 minutes straight.
If folks want to push themselves and go straight to it, more power to them. Go for it.
I've coached age group and masters swimming for a long time...and I've had 4 surgeries on my lower extremities (which is a big reason why I am so heavy now). So, when coaching first time exercisers or those with a history of injuries (like me)...I've always gone the 'slow and steady' route. My philosophy is "better to keep them motivated and healthy rather than mentally beating themselves up for not finishing".
But every person approaches and responds to training differently. The most important thing is that you get out there and keep a positive attitude so that you keep coming back.
Last edited by TechieTechie; 11-18-2012 at 09:11 PM.
Hi all!
I completed W5D1 on Tuesday, but threw in a new Zumba class on Wednesday night. Now I'm so sore, I can hardly move!
I just bought a Black Friday special treadmill since the temps are dipping here in the Midwest... so after some yoga this afternoon during which I stretched myself, I'm hoping to hop on there and at least be able to repeat W5D1... kind of thinking I'll need to spend a week on each day of weeks 5 and 6!
So that brings me to my question for everyone: what is YOUR motivation for doing C25K (or C210K)?
I love playing lots of sports and so every active thing I like doing requires running. So the C25k and C210k programs are a way to get fitter and faster and enjoy these sports even more, because it's much more fun to do things when you're not gasping for air all the time and/or the slowpoke at the end.
After a week off for vacation, I'm having motivation issues again. It's so much easier to exercise when there's a set schedule. But starting that schedule again after a week of pure relaxation has been so difficult for me!
It's also been very cloudy here the last few days and that just makes me want to stay lazy. I just have to keep telling myself that sitting around all day is not ok, because that is exactly what got me to this weight in the first place.
Started the plan this morning! I did have to stop the last 15 seconds of one of the runs because my calf started to get really tight and I needed to stretch. Otherwise, I think it was a success. It wasn't easy, but it was definitely doable. I'm looking forward to my next morning out.
Good going, TheLauren! If you keep at it, you will be amazed at your progress.
I'm so happy that my 13 year old son has started accompanying me on jog days. He's a terrific sprinter so he really holds back to stay with me, but this program is helping him develop more endurance which he appreciates. And his company is so very welcome! We do simple word association games while we run to distract each other.
And with his companionship, yesterday I finally completed W5D3 - the whole 20 minute jog, woot!
