Couch-to-5k Graduates Unite!
 

Okay, there's been some interest expressed in a c25k graduates thread, so here it is. Post your training plans, your goals, your progress, your humorous or tragic running anecdotes, or whatever else you want!

I'll kick things off with a progress report on ME.

I just finished c25k a week or two ago, so I'm working on slowly building up my mileage right now. I did ten miles last week (three 3-mile runs and a 1-mile run), and I'm going to do eleven this week (three 3-milers and a 2-mile run). Next week I'll do four 3-mile runs and then after that I'll start working on adding distance to one of my runs each week until I'm doing three 3-mile runs and a 6- or 7-mile one. That's the plan, anyway. What's everyone else's plan?

I was kind of irritated this past week to discover that just because I can run three miles now it doesn't mean that one mile will be super easy. I went out for a one-mile run with the plan to do it really fast, since there was just one mile. Well, uh, that didn't happen. I forgot that I never really hit my stride until about a mile in, so the whole run just sucked. I didn't feel like running, and it was uphill, and I was going into the wind, and and and... So I wound up doing my one mile no faster than I usually do the last mile of a three-mile run. But hey, I got it done, so win, right?

Thanks for setting this up! I will be here in two weeks!

When I come over I will be taking on the 5k-to-10k app!

KarinRose - Is that the Bridge-to-10k one? I've heard really good things about it. Can't wait to see you over here. :)

I'm kind of bummed because I missed my run last night because of a nasty headache. That puts me behind for the week, and it's going to be hard to catch up and get my eleven miles in. I can't run tonight because I'm lifting weights (ever try to run after heavy squats? hahahaha, NOT fun). I think I'm going to try to do four miles tomorrow, one mile late Friday night, and three miles each on Saturday and Sunday. Trouble is, I've never run four days in a row before, so I don't know how my body's going to react. I guess I'll find out.

Thank you BigChiefHoHo for starting this thread.

I started the C25K last autumn, on the treadmill as my knees were too fragile to pound the asphalt, and then winter arrived. I got very bored with long treadmill runs so stopped the program after about 6 weeks. Then when the snow and ice melted I was so pleased I could hit the pavements - all that work in the gym on muscle strength had really paid off.

I then ran 5km at the end f March for the first time. What a buzz! I then used the Hal Higdon program to build up and ran in a 10km event last weekend, and managed to keep running all the way and finish in a respectable time (not that the time was important). That was incredible - I'd never done anything like that before. Talk about proud of myself!

I have really got this running bug and want to develop my form so I can just keep on going; I am really interested in the Chi running ideas. Running round the local lake first thing in the morning is wonderful - it's calm and really centres me. Right now I know I can do 3 km pretty much every day, maybe even 5km but know that a rest day every few days is really important too. Having focused more on running I do feel my upper body needs some attention too and I should stretch more, do more weights etc.

The first part is always the worst for me too, while I find a rhythm but once I get going I do feel like I can keep on going. I have now signed up to a half-marathon in September and again, with Hal Higdon suggestions for training. It feels a bit mind-blowing to attempt it, but then again so did the 10km. One step at a time I got there and hope to do the same again :)

Good luck all! Let's keep sharing....

I graduated C25K in...um...2010. Yeah, quite awhile ago, and I've been a slacker since then. At the moment I'm just working on being able to run a 5K distance (which I was able - just barely - to do back in 2010). I'm doing run/walk intervals, for about a 2 mile distance, to build my endurance back up.

CrazyCatWoman - A half-marathon! That's awesome. Can't wait to hear your report. How did you like working with Hal Higdon's program for the 10k? I've heard good things about it.

Novus - I've had that kind of 'do-over' too. I tried c25k for the first time in 2010, got about halfway through, and got pregnant. After having the kid in 2011, I started again and finished it, but I didn't bother trying to advance and got bored just running three miles a few times a week, so I stopped. This time I finished it, and I'm setting a goal of doing a 10k this fall and maybe a 10-miler this winter. I think I'll stick to it better if I keep trying to improve.

So, as far as my progress goes, I totally messed myself up last week. I ran four miles on Thursday (my farthest yet, yay!), and was planning on doing three miles Friday and another three Saturday, so I wanted to do the Friday run nice and slow so I felt good Friday. Well, stupid me, I felt great two miles in so I decided to try to beat my 5k record. I did (37:45, old record was 38:30ish), but my knee was so sore afterward that I couldn't run Saturday or Sunday. So much for my mileage goal last week...

So I'm going to go for 11 miles total this week, and I am NOT going to try to break any records. What's everyone else have on the running agenda for this week?

Hope your knee is doing better, BigChiefHoho!

I really wanted to go for a run yesterday but I was still hurting so much from Saturday's run that I just knew it was impossible. I think I may have pushed myself a wee bit too much on Saturday! Hopefully I'll be up for a run tomorrow. :running:

I found this program that has very easy run-walk intervals, starting with 2/2. (Yes, I really have gotten so out of shape that a 2 minute run will challenge me. :( ) I think having a structured program will help me to work on my endurance at a reasonable pace (rather than doing what I did on Saturday which was to force myself to run until my legs were so much spaghetti ;).)

Hello All

Aren't knees a problem! I went out yesterday with only bands on my knees, normally I strap them, but I wanted to test out how they felt after 5km and sure enough, pain later in my right knee :(

At the moment I am just doing 5km every other day or so, and will step up after midsummer. The Hal Higdon programs are useful - they give me a guide as to what to am for and how often to run, but I don't follow them religiously and may alter the order here and there. But I think they show really well how you can build up progress. The half marathon is in September and I'd like to do at least one more 10km race before then.
Over the next couple of weeks I want to work at developing form - Chi running really interests me as apparently it helps avoid injury!

Thanks, guys. My knee is actually feeling much better. I went out for a 3-mile run last night and took it reeeeeeeeeally slow, and this morning I feel great. So I think the coast is clear!

Novus - I think starting to run is harder mentally the second time around than the first because you can remember how it felt to be able to run 30 minutes so it sucks twice as much to have trouble with 1-2 minute intervals. But I think the fitness comes back faster the second time, too, so... Hang in there, you'll be back up to speed faster than you think.

CrazyCatLady - Do you have your eye on any particular 10k? I've been looking around at a few in my area. I think I might sign up for one in November that runs through a horse-racing district. Scenic is good, right?

I think my knee is coming out in sympathy BigChiefHoHo ! I did manage to run though, with it strapped.
I have signed up to a 10km in mid-July, in a town nearby called Ii. It's pretty flat around here but the route looks fairly pretty - along a river. Scenic is most definitely good and I love the 5km route I have worked out for myself as a regular thing. The runs here are in summer as cross-country skiing takes over in winter, although I gather running on cleared paths is fine. I am not sure I want to risk slipping over so am not sure what I will do when the temperatures drop. I have my eye on a half-marathon before then, again fairly locally. This running thing is addictive, it seems:)

This is so true! And it's definitely why I pushed myself too hard last Saturday. Thanks for the encouragement.

I wasn't able to run on Wednesday because it rained buckets all day long and it was very cold. (Yeah, furnace running in JUNE. Phrizebqt!!!) But tomorrow I shall run and I am most excited. :running:

CrazyCatWoman - Good luck with the 10K....and the preparation for it!

Awesome run yesterday! :running:

The 2/2 intervals are a bit below where I'm at. (I snuck in one 4 minute run interval and it was totally doable). But I'm going to stick with this program so I can build my endurance at a reasonable pace. Plus, it's nice to be able to sit down and stand up today without being in agony. :D

I'm contemplating moving on to a 10K plan next. I found two 10K races scheduled for this autumn and I would really love to do one of them. But my mind kinna boggles at the thought of running for 6.2 miles. :dizzy:

I got my 11 miles last week! I know it's not a whole lot, but it's more than I ever ran in a week before. I'm going to go for 12 miles this week. I think I'm going to do a 4 mile run tomorrow, a 2 mile recovery run Wednesday night, and two 3-mile runs on Friday and Saturday or Sunday. Four miles is pretty long for me, so I'm excited to start building up my distance.

That race along a river sounds really nice, CrazyCatWoman. I used to have a route around a lake where I used to live. It was great, especially in the summer when people had sailboats on it. No water here, unfortunately!

Novus, I'd totally shoot for the 10k plan next! I think not having a good 'next step' planned out is the biggest reason that people quit running. I'm hoping to do a 10k this fall too.

Woohoo! Good on you, hoho, for 11 miles! :carrot:

Did another easy 2/2 run today. I plan to do this interval training through the end of the month and then start the 10K training. The 10K training goes for seven weeks, and the final day of the program which is designated as race day, happens to coincide with a race I'm thinking about doing. I want to wait and see how I'm doing and not rush into registering for the race.....but I'm seriously thinking about it. :running:

This article - 10 Reasons Running Doesn't Suck As Much As You Think - is very funny and awesome. Enjoy! :D

Haha, that was great, Novus! I'll have to try that tip about running before happy hour.

I just finished a 2 mile run, and it felt WAY harder than the 4-mile one I did yesterday. I think it's because I didn't have time to warm up adequately, but it's still irritating. Also I did it during the morning commute time, so I felt like there were jerks staring at me the whole time. Bad morning to try out wearing short-shorts for the first time, lemme tell ya.

Oh dear. :lol:

I wasn't planning to run today but I really really really wanted to, so I did. I was going to try to do intervals of 3 min run - 1 min walk but somehow I got confused so I kinna just ran with some walking thrown in. Oh well, it all worked out in the end. :D

And the funny-annoying thing.....there is a railroad track I have to cross that's between my house and where I go to run. I got there after my run and there was a stopped train blocking the tracks. So I had to take a 2 mile detour, on a somewhat busy road, in the rain, to get home. Agh. :dizzy:

Hey, free exercise, right? :p Something similar happened to me a few weeks ago. I run on a dirt road that goes through a farm, and their cows somehow got out. They were all spread out across the road for about half a mile, so I wound up getting nervous and turning around the go the long long way around to get home.

I grew up on a dairy farm :moo: so this amused me greatly. :lol:

Very educational run today.

Lesson 1: I can do my run a lot faster if I go faster from the very beginning instead of doing the first mile at practically walking pace.

Lesson 2: Starting too fast leads to doubling over in horrific abdominal agony, legs feeling like lead during and after the run, and overall misery.

Conclusion? Running slowly is way more fun so I'm just going to take it easy for a while.

Ut oh. :( Lesson learned, eh?

I headed out to run this morning, discovered it was 46 degrees, and went back inside. Me + cold running = no. So I waited a few hours for it warm up and then headed out. It took me forever to find my groove. By the time the run was almost over, I was really starting to feel it. Oh, well, that happens, I guess. Oh, and I've progressed to intervals of 3 min run/1 min walk. Yay.

Did intervals of 4 min run/1 min walk today! And I've dropped a whole minute from my pace time (13:49 to 12:47) in just a week. (Of course, that's partly because I've increased my run intervals.) It was 87 degrees out when I ran....I was sweating buckets and I got a pretty noticeable sunburn. I have such fair skin that just 30 minutes was enough for a burn.

I love running. Seriously. Love. :running:

How's everybody else doing? This thread is so quiet! Where are all the runners?

Yeah, seriously. I feel like it's just you and me in here, Novus. Where's everybody else at?

Nice job on the 4:1 intervals, by the way. You're moving up really fast.

I did my longest run ever in my whole life last night. Five miles! Granted, it was very very slow (averaged 13:10 pace), but still. Five miles, people. It was awesome. And I didn't even feel like crap afterward!

Another graduate here! I ran my first minute in August 2012 and graduated sometime in October. Since then I have run 2 5Ks and last April I ran a 10K. The sense of achievement is amazing, don't you think?

Hi, Kitcherella, good to see you! Yeah, the sense of accomplishment is amazing. Having never been an athletic or physical person at all, I can safely say c25k was the first time I ever really tried to get my body to do ANYTHING, and I'm still amazed that it's working. Congrats on the 10k (and the 5ks, too!). I've got my first 5k scheduled in two weeks and I'm pretty excited. How did your first one go? Tell me stories, I love race reports. ;)

Hello All - welcome Kitcherella

I've just got back from a work trip for a few days and was really pleased that one way I could get to know a new city was to get up before the hotel breakfast and run. Okay, it was slower than usual - thanks to too much good food - but I did 3km the first two days and the 5km on the last day including hills I was not used to. The sense of achievement was huge! And it's such a lovely way to get to know a place better too.

I was just miffed that my runkeeper app didn't upload online.

And, when I came home and got on the scales, I was so pleased to not have put on more than 3 lbs. Unbelievable given the rubbish I eat from airports!

Keep on running.......

Hello! I just came back from my morning run, 5.5km. The first part was great but the second was difficult. There was a strong headwind. I can't wait for the weekend. I am going to the beach - swimming and running on sand!
BigChiefHoho - Thanks! My first race was awesome. It was through the city and I enjoyed every minute (of the 36 it took me to finish). I was smiling the whole time and I felt quite emotional when I finished. I really loved the 10K because it was an even bigger challenge/accomplishment. I framed my medal, bib and a couple of pics. Good luck to you, you'll love it!
CrazyCatWoman - It is great when you run at different places. It is something I would never think about doing two years ago but now the first thing I pack is my Garmin and my running gear.

I'm not currently a runner, but I wanted to chime in and share my experience.

Started C25K in August 2008 and had to stop after about two weeks as I was using cheap trainers and hurt my feet. Started again in October 2008 once my feet healed with proper expensive running shoes.

Graduated from the C25K and worked my way up to 10K. Did a 10K race in spring 2009 and came in at a quite respectable 61 mins.

However, when I started running, way back at the beginning of the C25K at about Week 3 I had said to my mum, somewhat jokingly "You never know - I might run a marathon one day!"

The memory of her laughing uproariously and not very nicely at the thought of me running a marathon stayed with me, and after the first 10K I began to think that, you know, maybe I could. So I entered the Virgin London Marathon for 2010. I didn't get a place which was good actually as that winter was VERY busy with work and I doubt I would have had time to train. I kept tootling long doing my 3, 4 and 5 mile runs. Did a second 10K that spring instead, but also entered for the Marathon again the following year. Only went and got a place, didn't I?

So winter 2010 and spring 2011 was taken up with some serious training and in April 2011 I ran the Virgin London Marathon - all 26.2 bloody miles of it.

I also hurt my foot and could barely walk for a month afterwards let alone run. Since then I kind of let things slide and I couldn't even run a mile now if you asked me. But it can be done. I started out at 213 lb. If I can do it, anyone can!

I wrote a novel based partly on my experiences which I'm not allowed to plug here, but the heroine is overweight and wants to lose weight and starts off with the C25K and - jokingly - mentions a marathon.

Her trainer says: "“Listen,” Ronan said, leaning over and covering her hands, holding them still where they were twisting nervously together. “Your body is an amazing machine and you will be surprised at the things it can do. It just needs a little training. Look at these people who run marathons. What makes them different to you?”

“About six stone!”

“But underneath that, they have the same bones and muscles as you, the same sinews and organs and everything. Your body has the capacity to run marathons—you just need help finding it. And you need to believe that you can do it or you will never do it. If you want to run a marathon I can train you to do that. You’re still young—you can do anything you want to, be anything you want to. The only thing stopping you is you!”

Linzi listened to his stirring words and wanted to believe him. She saw herself slim, lithe, beautiful—running effortlessly down a road and enjoying it.

“Okay. Let’s do this.” She felt a nervous grin spread over her face.

I totally love this so very much! :love:

Happy to see some more peeps joining this thread. Running is so awesome everyone should be in here. :D

I had planned a run this morning but it's chilly and rainy....and I feel lazy. ;) So I think I'm just going to skip it today and wait until tomorrow to put on the running shoes.

Yesterday I treated myself to something I've wanted for a long time - Skull Candy earbuds! Both of my old pairs totally bit the dust. One pair was only playing music on one side. (So annoying.) And the foam covers on the other pair were falling apart and I was trying to prolong their life with bits of glue. :lol: My rainy run on Wednesday totally destroyed them for good. I'm excited to see how well the new ones fit and how great they sound tomorrow.

Happy running, everyone! :running:

I've got less than a week until my 5k! I'm excited, but a little nervous. I know it's shallow and all, but I reeeeeeeeeally don't want to be last. And since it's on a military base, I'm afraid everyone else will be super fit. So. We'll see, I guess. I'd like to do it in under 37 minutes (if I can match your 36, Kitcherella, I'll be a happy camper).

CrazyCatWoman, that's one of the reason I like running! Makes it really easy and enjoyable to exercise in different places. I'm visiting my parents for two weeks this summer (they live across the country from me), and I'm really looking forward to running on the back roads around their house. Hopefully that'll work like your running did and offset the weight gain from all the food...

Good story, Robsia! I'm still kinda terrified of a marathon, but maybe one day...

How do you like the earbuds, Novus? I used to use SkullCandy earbuds, and they were really comfortable but the sound always went out on one side within a couple months. I couldn't figure out if I was doing something wrong or just had the bad luck to buy three or four 'lemons' in a row.

On Sunday I did a 28 minute run. 2.19 miles, 12:49 pace. Yesterday I started the 10K training program. Yay! I think it's kinna sneaky that they start you training to run 6 miles with an itsy bitsy 15 minute run. :s: I managed to do the 15 minutes with intervals of 6 minute run/90 second walk. It was terribly humid....sweet sweaty mercy! Oh, and I'm loving the Skull Candy earbuds - great sound, great fit. :dancer:

Good luck with your 5K BigChiefHoho! Even if you do come in last place (which I doubt you will!) just remember that you're still ahead of the person sitting at home eating donuts and watching TV. :D

Happy running everyone! :running: Have a great week!

2 miles with NO WALK INTERVALS!!! Bam...nailed it! From 2 minutes to 2 miles in 3 weeks. Yay! :running:

How was the 5K BigChiefHoho?

Nice job, Novus! Two miles is GREAT! How'd it feel?

My 5k.... did not happen. :( My husband had to go out of town unexpectedly and I didn't have anyone to watch the kids, so I wound up going to the gym as usual and just running a few miles on the treadmill instead. Boo. So now I'm looking at one in August.

Noooooo! I'm so sorry, BigChief! You worked so hard!

Hello all - how are you doing ?

I just wanted to check in. I am doing 5km runs regularly and had my 10km race on Saturday. I was very pleased with it as I had had a few knee problems and also the dreaded 'runner's tummy'. No details, but it wasn't nice!

I am really enjoying this 'new me' - to think a year ago I was just able to run on a treadmill for maybe 2 minutes. Also, it is really helping my body adjust to my new weight and shape. I am surprised I am still losing a bit of weight. I know, if I want to keep running, I have to do more work on muscles and get back to the gym regularly, but right now it is just so lovely to run outside. Soon enough it'll be snowy winter and then I'll spend enough time indoors.

Okay, this thread might be dead but I just wanted to crow! I did my first half-marathon race today. A year ago I couldn't run outside as my knees protested so much as I was so heavy.

My goodness life can change :)

Keep on running......

I don't belong here but... I just wanted to say congrats CrazyCatWoman! I remember doing C25K last year at the same time as you... I'm really glad you kept it up! Well done, you must be very proud!

:wave: I too am a graduate. I finished about a month ago. (While on holiday if you can believe that)!! Now, I'm signings myself up to run a 5 k next year. In the meantime I've increased my frequency to run 5 x's a week. I love it. Wish I'd found this out years before :dunno: I run flat, street and mostly trails with hills. I want to go longer say 5k 3 times a week, with a short 2 mile run and a long 4-5 mile run day too. My knee is a bit sore but think the hills in the trail today were taxing. :running: I live in stunning high Peak District in England and hope to figure out how to post pics here

Thank you cantgetenoughchoc - yes I am proud and it just shows these programmes can work.
And Cheddahcat keep on going! I cannot believe how much better I feel physically and mentally from running. It's flat around here, so I have no idea how I would fare on hills and trails. My routine is pretty much 3 x 5km each week, with one longer run. It is incredible to think that I can now do 5km no problem before breakfast.

I am a Brit, and have been to the peak District - it is indeed stunning and I envy you your environment: do post pics if you can!