May I join you?
 

I am currently in Week 7 of C25K...Restarting my running after a injury rehab break and also Starting the Alternative Protocol again tomorrow (I lost several pounds down to my goal a few years ago).

Welcome boyz4us :) and good luck in your journey!

Thank You for the welcome! Would love to hear who is active on this thread, where they are at on the C25K, what Phase they are in, what protocol they are using and if they are using alternative products also or IP products!

Thanks again-I will try to jump in later-need to get to work :)

I started during my 17th week on phase 1, I missed a week due to an injury and will complete week 8 tomorrow (hopefully) I just started phase 2 last Saturday. I did find I need to add an extra packet or egg as the run intervals increase. I began to be very tired throughout the day. But otherwise felt pretty good. I'm not pushing my speed and keeping it where I feel not overly strained during the run.

I too need to get to work :)

You look awesome! Congratulations on your success! Good luck on completing Week 8. May I ask how your average weekly loss compared while running as opposed to before you started C2K5? Do you do other forms of exercise also-such as weight training, yoga or pilates?

Thanks, I averaged 2.3lbs a week before I started C25k then for the remainder of my time on P1 I lost an average of 1.69 a week. My overall average loss in P1 is 2.1 a week.

I have a weekly indoor soccer game that I participated in pretty much from the start, and also picked up a weekly ball hockey game at the beginning of the new year. I've also recently started doing a couple of sets of light weight training for my arms on my husbands multi purpose gym thing, I'm not sure what they are called (the equipment or exercises :) ) I think one is like a bench press and the others I am pulling down a bar. I am only doing a couple of sets each at 40-60lbs depending on the exercise. Don't worry, not everyone here is as clueless as me. Amanda (Briael) is a wealth of information you should read back on her posts .

Me :)
 

ust as an intro. I originally did Ideal Protein with a coach at my doctor's office beginning in 3rd week of September '09 and lost around 27 pounds (which was about 3# below my goal) by Thanksgiving. I did well keeping my weight off for about 1-1/2 years until I started getting into the depths of Half-Marathon Training. I tend to bulk up with long miles. Anyway I have ran 3 halfs, a half relay (I did 8 miles), 2 other relays where I did 16 and then 20 miles in 24 hours-a year apart, and various 5K's since that first Half in '11. I have not stayed consistent on my running-so I ended up gaining and then having to start my training from scratch. I also love to lift and to do yoga although my consistency with those two vary quite a bit also. ANYWAY-I started running again in November at this current (not good!) weight. I am about where I originally started my 1st time on IP in '09. I got injured on Dec. 26th while running 4 miles and could not exercise and was in PT for 7 weeks. I decided about 3 weeks ago to start running again but since I needed to be careful about rebuilding mileage, I decided to do C25K which I have used numerous times in the past. I started at week 4 though since I was previously running prior to injury. It has went well but not my weight ;( I have done IP both using real IP products and alternative products off and on at various times. I have Hoshimoto's and I know that I lose weight best with no processed carbs so I have decided to go back on Alternative Products (due to cost) and also use the Alternative Protocol since I will be exercising. It will be trial and error-if I don't seem to be losing my try to just do the original Phase 1. So that's me

Welcome! Always nice to have another runner join this thread - we are happy to have experience/input from a seasoned runner so please share your tips and tricks. :)

Although I've repeated Week 7 a couple of times (for consistency), I've actually skipped Week 8 and moved on to Week 9. Had an easy 30 minutes on Monday, but struggled to repeat it today (hot flashes aren't helping, and I am working on increasing speed for my 5K on April 4th). Still in P1, using a combination of IP and Alternatives. Trying to stay on the same macros but increase calories/carbs to account for the exercise. So far, I seem to gain muscle faster, which counters the loss (net gain), but my body fat percentage is going down and I'm still learning how to balance the calories in with the calories out so my body doesn't think I'm in starvation mode.

Don't have a coach - my sister in law provides the IP food from the other side of Texas - so it's pretty much trial and error with lots of experimentation.

I also do dumbbell weights twice a week, 12 exercises (mainly upper body and core, but some weighted squats/lunges) and have just started doing the vertical leg raises at the gym. My core is not as strong as I would like, and I believe that pearshapes generally find that to be the case. Pushups impossible with the large butt and heavy legs. :)

Thank you for the welcome! I am happy to help other runners. Even though my shape would not indicate it, I am passionate about running and working out. That was my biggest struggle before with IP. I am also an RN and very interested in health and wellness and spend a lot of time reading and researching the subject.
I struggle with getting to the gym consistently with the demands of work, house, family life and energy levels. My hoshimotos kicks my butt sometimes!!
Great job on the running for C25K! Do you have a race in mind that you wnant to do? I am using strictly alternative product this time and my box just arrived on my porch today. Ready to start tomorrow. Today is a run day for me. Hoping it goes as well as it did Tuesday (25 minutes).

Welcome, boyz -- happy to have you here. I am one of the irregular regulars here. Started IP in November and am now 5 pounds below goal (though maybe my goal should've been lower to start with) and about to start Phase 3 Saturday. I play a lot of tennis and do occasional spinning classes, along with my erratic sessions of c25k. A couple of weeks ago, I started worrying about doing a little too much cardio because it seemed that my lean body mass was edging slightly downward (even though I usually supplemented workouts with at least a hard-boiled egg). I began some strength training (just started with a personal trainer). At this last WI, my muscle mass was back up and more -- yay. So, I'm getting back to the running….

Funny story, as an aside: When I was going through my assessment with the personal trainer, she had me spend some time on the treadmill, and I was jogging while chatting with her. She said, "Oh, I hadn't realized you were a runner!" This, of course, is hilarious, because I would never have expected anyone ever to call me a "runner." I ran fairly regularly in college and since then have run only sporadically. Have done various 5Ks, but nothing more significant. Have never really transitioned out of the "running bores me" (translates to "I am a wuss") phase…which is why I keep trying c25k. And getting stuck just before the longer runs :(

Amanda -- wishing you a happier knee. Take care of yourself.

DD -- enjoy your cabin weekend and I totally get how much easier it is to move at a lower weight! It almost feel like cheating when I think that I used to try to scamper around with so many more pounds of fat to carry.

Anyway, we have spring break next week and are heading south. I am really looking forward to doing some jogging outside. Of course, we are going to be at a place with great tennis, so I might use up my cardio hours with that, but we'll see. Only problem I've just realized is that this new iPhone 6+ that I have is just way too big to carry with me on a run (not a problem on the treadmill). I need to find something else to provide music and c25k prompts!

Happy weekend and happy running all!

UGH! I didn't get my run in this morning. I had a terrible nigh'ts sleep, and chose to stay in bed longer when my alarm went off. I'm disappointed because it's my final run before running 5k. So I'm thinking I'll either try to get it in this evening or get up a bit earlier than I like to on a Saturday and get it in before we head to the cabin. The forecast looks pretty good too, -1C and not too windy!! Spring has finally arrived :) And you might think me crazy, but as long as the snow and ice last for the next three weeks I am happy with the warmer weather :)

Mimi I start phase 3 on Saturday too :) I think I'm looking forward to it, my pre-IP breakfast were pretty much PB toast so I wouldn't consider myself a breakfast person. Though I did joyfully indulge in the occasional brunch. I also have the 6+ and thought I would keep my 4 specifically for running as I thought it would look ridiculous running with the 6+ on my arm, but my DH bought me an armband for it and I think I would still use it out in public :) It certainly doesn't feel anymore cumbersome than the 4. Enjoy your time south!

Have a great weekend everyone!

I did not get my run in yesterday (week 7 D2). It is crazy weather here and began to sleet and rain as I was to meet a friend. I will go today and then again on Sunday. I will still get my 3 days in for the week.
Can not wait for nicer running weather to show up soon!

Completed week 8 Day 3! I am now ready to run 5ks!

Congratulations!! Do you have a race picked out yet?

Woot Woot, well done DD. :)

Yahoooo, DD!!! And what a time to get to this milestone … on Day One of the Big Breakfasts! Congrats to you! Hope you felt great all day today. I loved what seemed like a gluttonous meal this morning … so much so that I just didn't care about my boring salad with turkey for lunch and then my boring salad with salmon for dinner. And I even forgot about getting in the extra IP snack! Life is good :)

Amanda -- your race is coming up! What is the speed goal you are striving to achieve? And on the push-ups, this new trainer started me doing push-ups with my arms on a bench (instead of on the ground; feet still on ground). That can still be a work-out -- have you tried it? I predict I will forever be needing to work on my core….

Thanks guys :) I don't have a 5k race picked out, I've "run" for the past three years in an annual 10k that happens Thanksgiving weekend (Canadian) they run three races that day, the 10k, half, and full (Boston Marathon qualifying). So I will practice my 5k for now, I'm hoping the run, zombie app I downloaded will keep things interesting, and I'll keep an ear/eye out for any organized 5k and eventually start training for the 10k. Hopefully I will be able to run the whole thing or at least most of it.

I hope everyone has a great week of running and staying OP :)

Week 7 done!
 

Finished day #3 of Week 7 yesterday. Ready to move on to week 8. Frustrated with the weather we are having right now. I realize it is only March in midwest but so tired (every year!) of the roller coaster temperatures. Just ready for my summer runs!!
Going to spend some time mapping out some 5K's in the next couple months-and just want to keep building my mileage and will need to gradually (post injury) add some hill work soon.
Good Luck to everyone on the C25K week!

Have you taken a look at the organised race site at all?

I'm aiming to get to at least a 10 min mile. Been working intervals this week and have managed to get it to 10:15, but doubt I can sustain that over 5k at present. I've got issues with the ITB after making running adjustments for the injured knee. Not sure if it's better to power through with the knee (it's painful but not actually rubbing) or slow down and keep making minor adjustments with stride patterns. Weirdly enough, running itself doesn't hurt, it's only when I stop and do more "normal" movements or going between sitting to standing.

Nice nice nice, b4. Way to go on those long runs. :) Not sure I fancy 100+ degree temps for outdoor running though.

Ha! Yes 100 and humid tough for running but I much prefer it over the frigid midwestern winters of ice and blowing snow and horrible windchils. at least in the summer you can run early a.m. or later evening (my preference) and get some reprieve unlike winter. But I am a 100% hot weather summer girl! I love now I can throw on a tank top and shorts and out the door instead of figuring out my layering and where to stash clothes as I peel them off. bummed that I am on a work break this whole week and we are having poor weather.
I will have to look at the link you tagged of organized races and see what that is about.

Out of curiosity and because I love to talk running.....
 

Who is running today (Tuesday March 24th)? What week or distance are you doing? Do you do C25K by distance or by time? Are you planning to do a race when you finish the program or are you planning to continue to run after the the program ends?

I just looked at the USA race site by state. Love that! I follow a couple running club facebook sites that are in my area and they have a calendar of races. This is wonderful! Thanks for posting!

Hi! I am new to IP and now that it is warming up I want to start training for a 5k. How long should I be on the protocol before I start training?

Thanks!

Jenn

Hi Jenn! :)

You need to give your body time to get into the swing of ketosis, and get an idea of your body will perform on ketones. Everyone is different in how long it takes to see patterns and know how the increased exercise is affecting them. Much will also depend on your overall level of aerobic fitness, too. If you are a very physically active person it won't be too hard for your body to adapt to running intervals.

Personally, I'd give it at least 8-10 weeks before even thinking of introducing running. Meanwhile you could put some walking in, gradually increase your walking pace and see what effect it has on how you feel in terms of tiredness, weakness and hunger.

The beauty of the 5k training plan is that you start off with short intervals of running. The most important thing is to ensure that you take in water and some electrolytes after a session (for some it's a homemade pedialyte, or just a sachet of salt) especially in the summer months. Once you get to Week 5 you're going to want to be taking an extra packet before you run, so that your blood sugar level doesn't drop too low and hinder your weight loss.

I was away from home and haven't run since Saturday. Missing it and hoping I get back on track tomorrow. Hope everyone is having a good running week :)

Glad you are home and ready for some running. My running week has been ehhh. Our "Spring" temps are cold-grrrr-and I struggle with cold weather running and my breathing. Ran well over weekend, run on Weds needed a lot of walking. I walked 6.8 miles yesterday with a friend, and headed out to run later today again though it is cold. Suppose to warm up about 25 degrees next week so looking forward to that!

Good luck with your run-let us know how it goes. What distance are you at presently?

As of tomorrow I'll have been on IP for a month, so it's time to get fit! Got my workout bag all packed to start C25K tomorrow after work. I've never been able to run more than a half a mile at a time... hoping to run a 5k by the end of the summer! :)

Gawwwwwddd body, whyyyyyyy?

Day 1 complete. You know, if that wasn't enough of an indication above. :P Drank a heap of water in between intervals, and rewarded myself with a post-workout Quest bar.

Nice going, Shark. :)

I always think the people that run outside during the winter are crazy!! I think I'm just jealous that I don't have their dedication :) I enjoy running in the comfort of home. But during the nice weather I love to get out walking with the dogs.

I didn't run until this morning! I had a bad weekend. My first since I started IP at the end of September and I only have 1 week of Phase 3 left! So I was nervous about the run because the last time I'd run it was W8D3 and so I had "graduated" to the 5k.

So I put on the last session of my C25K again and did a 5 minute warmup, 30 minute run and 5 minute cool down. I ended up doing 5.29km according to my app, but my treadmill showed a bit less (it's in mi and I can't remeber what it said) . I was just happy that I could do the whole 30mins of running after not doing it for over a week!! I think I could have pushed myself a bit more, but I had to get ready for work.

My plan is to work on this routine for a few weeks and hopefully increasing my speed so that I am doing the full 5k at a run. Right now I have my treadmill set to 4.9mi for the run and it's comfortable so I'd like to feel a bit more secure before I increase the speed. And since I will be in Maintenance soon I don't have to worry so much about pushing it as I am not restricted by the lower caloric intake of the other phases.

I have noticed that I am no longer experiencing the lightheaded/dizzy feeling I was experiencing as the weeks progressed and the intervals were longer.

Awesome, welcome! You'll be doing 5k in no time :) Remember to listen to your body and add an extra pack if you need it. Amanda has some great informational links posted throughout this thread. And don't push yourself too hard. If you have to run slow, run slow. You can always build on your speed later.

I have to say, I always thought I hated running, but I love the way it makes me feel. After missing it for the past week and I bit I feel SO MUCH better after this morning's run.

Keep it up everyone :)

Nice going, DD! So great to hear the little break from training did not derail your ability to run for 30 minutes straight! We have returned from our spring vacation (back to cold…). Spent a lot of time on the courts and walks on beach but no real running.

Amanda -- love seeing the race bib!

DD's post reminded me that I wanted to ask what you all think the post-workout protein/calorie supplementation protocol should be in Phase 3 and beyond, when we're not on such a low-calorie diet and no longer in ketosis. (I am also in P3 right now.) My strength training sessions are pretty intense workouts (not huffing and puffing cardio, but certainly lots of muscle work). I left yesterday's session and then had things to do all afternoon -- forgot to pack a snack or shake or anything so it was hours before I got home and grabbed one. In my pre-IP days, if I remembered, I'd try to have a handful of almonds or something after (but I was not at all hyper focused on it). I don't know how many calories I might burn per hourlong session -- maybe 200? And I'm probably taking in about 1000-1200 on P3 right now. Seems like I should make a point to add something, but any tips on what that should be in order to avoid losing any muscle or preventing proper muscle repair & build? Minimum number of calories or grams of protein? TIA!

Excellent article on that subject here.

The one thing I've read recently (and confirmed with my bodybuilding nutritionist) is that it's important to pre-fuel. The objective is to stop the body from having to burn muscle to produce glucose in the first place, thus retaining your muscle mass. So, fuel before AND after if it is going to be a while before you have a scheduled meal. Remember that if you are building muscle the protein needs SOME carbs to trigger an insulin response and enable protein synthesis to help with growth rather than recovery.



I'm struggling to get back to running - between the long kitty rescue transport weekends and the knee issue. Need to see how I do tomorrow and Friday as I'm supposed to be doing the 5K Run for the Fallen on Saturday. :/

Amanda just wanted to thank you for all the good information that you share. Much appreciated.

Thank you, Amanda -- we can always count on you for sound, researched advice. And I hear ya on the prefueling -- my timing is usually such that the workouts closely follow my P3 breakfast so that's good.

Take care of the knee and hope all is better in time for your race this weekend!

Checking in since it's the beginning of April :) Looking at some nicer weather in the next few days -- how about the rest of you?

Got back on the treadmill today and ran a 20-minute stretch. Walked 10 on front and 10 on back. Did not want to overdo it as I'm still feeling the happy soreness from strength training the other day and I have other cardio tomorrow and Friday. Felt nice to be able to bang out 20 minutes straight, even if I wasn't following a c25k session per se (I'm actually a big rule-follower in other aspects of my life -- for some reason, I can justify making up my own rules here). Will probably not hop back on until Monday, but I am not so worried that the little breaks that I take in between treadmill sessions are setting me back much. I'm just slowly easing into this running life -- it's all good.

How's everyone else feeling?

You've hit the nail on the head again, Mimi. That's exactly how I feel about running. Now the program is over and I know I *can* run for 30 minutes, I don't feel the need to constantly repeat it. I go to the gym, run for as long as I feel good/happy/comfortable and walk around it. Then, if I get bored with my slow running pace I'll do some sprintervals and see how fast these old bones can make it round a lap! The whole point of exercise is to enjoy it. If it takes me a year to be able to run a 5k the entire way so be it.

Since I've been doing the intervals my speed has increased significantly to around 10:30 min miles rather than my 12:15. Effectively it's not doing me any favours as I get fatigued sooner, so I need to build back up to the long runs at this new pace. Got the 5K coming up on Saturday, but I already know I'll be running/walking and accept that it's not going to be a spectacular "run" for me. The point is to go and have fun. It's not a ticker race anyway so I don't feel pressured to perform. :)

How's everyone else coming along on their running? Finding it easier? Harder? More boring?

Week 1 Day 2! Getting my sore legs moving was much harder than on Monday, but finishing was much easier. Also increased speed by .2. Not that 4.4 is particularly fast, but it's a start...

Nice going, Shark! Amanda -- glad it seems the knee is doing well enough for the race. Enjoy!

I repeated the last run session again today, and then continued to run to make it a full 5k. I do find myself being bored during the run, so I am eager to try my zombie run app. It's supposed to tell a "story" in between the music, with little missions and has interval training. I will try it in a few weeks I think. I need to measure my stride first to calibrate for the treadmill, and get more comfortable with the full 5k run.

Good for you, DD! Just looked up the Zombies Run app -- do you have the 5K training one or the main one? Sounds fun!