W1d1
 

Hi Caren.
I am so sorry that you got the flu. I hope that you feel 100% very soon. Take care of yourself then start the program. But in the mean time let me tell you that it is a great program.
I went to work yesterday afternoon and came home with splitting headache and so I ended up not going as I had planned. But then I got up early this morning and before I could talk myself out of it I went. In the process I forgot to take my iPod. I had downloaded their podcast that walks you through switching between walking and running. I didn’t want to keep track of my time. But I did it and it was not that bad. Of course I had to pick one of the new treadmills that displays the elapsed time and remaining time in the same location and keeps switching back and forth. So it was a bit confusing at times. But the run was awesome.
I run half an hour, five minutes warm up, five minutes cool down, and 20 minutes run-walk, for a total of 2 miles, of which 0.5 was during warm up and cool down. I kept my heart rate at 65% maximum when walking, and 80% when running. When the half an hour was over, I felt that I could not go any more, but I was not out of breath or anything. Afterward I was a bit sore, but had no pain. I am fine now.
So basically I run for 8 minutes of those 20 minutes, with the speed of between 5 and 5.2. My walk speed was between 3.9 and 4.0. I cannot believe I was able to go with this speed my first time after a very long time. The program is very do able and thus you do not feel discouraged, on the contrary you feel you can become a 5K runner by the end of the program.
So my second run will either be Tuesday night or Wednesday morning.
I like to thank the ladies who started this thread, and posted their progress. Your success gave me encouragement to give it a try.

Congratulations Rachael!!! I love to hear the excitement in your voice. Try not to look too far ahead in the program. I just took it work out by work out. Hard to believe now that when I got to the 3 min run intervals, I felt like my lungs would burst at the 1.5 minutes - I just talked myself through it. I'm so very, very happy that I stuck with it - it truly changed my life.

On Thursday, Keepinonandon and I ran 6 miles - 1 hour and 13 minutes without stopping!!!! And we were able to talk through the whole work out and not even be winded at the end. And yet, we both started the c25k program on January 3rd.

Because the program gradually works you up - my muscles and bones built along with it. Unlike the last time I tried to run, I didn't have any hip or knee pain. I didn't experience any knee pain until last Thursday when I switched to new shoes - hope to get that under control quick. Keepinonandon & I will be running a half marathon on May 3rd. You'll be ready to run the 5k in a blink of an eye!! Keep up the great work. I'm so excited to see a new group get started!!

Thank you so much for your advice and encouragement. You are my inspiration. Wow, half a marathon. WAY TO GO. I am cheering for you guys from here. Congratulations. That is so amazing.

W1d2
 

Today was my second day and I can't praise this program enough, LOL. My goal was to see how many of my runs I could run at 5.1 mph. I did not keep track of how many I run at 5.0 and how many at 5.1 on Monday. I was amazed that I was able to run all 8 one-minute runs at 5.1 and all walks I did at 4.0. Slight improvements that has me pumped. I can't wait for the next run, LOL.

Hi Rachel

Glad to hear that things are going okay. I plan to get on the treadmill tomorrow afternoon. Way to go girl. I'll let you know how I make out.

Caren

First run...DONE
 

Hi Rachel

Sorry for being so slow in posting. I got my first run done on Thursday night. I have to admit it was a little harder than I thought it would be. I spin 4 times a week and get my heart rate into my training zone, but the running made me go way outside my zone. Also, I couldn't get over how sore my knees felt. They're actually a little swollen still this morning. That aside, I was so proud of myself for actually getting through the first run. I know if I put my mind to it, it will get easier each time.

ShineOn.....how did you handle muscle soreness and swelling? Did you ice after running? Hopefully the new muscles that I'm working will get stronger as time goes by.

Thanks again for your encouragement. I'm going to run again tomorrow afternoon.....before Easter dinner.

Caren

My first C25K run today...I feel awesome!!
 

Hi Everyone,
I have been lurking on the MRC C25K site for awhile, trying to get up the guts to give it a try. The truth is, I have never been a "runner" or even "jogger" for that matter. I always imagined myself doing it but just never was motivated to go for it. I've realized though how badly I need a great stress reliever and as I read all of you posts - shine on and keepin on especially - I feel so intrigued by the thought of it and the multiple benefits. I admire all of you so greatly for giving it a go and when I read about the new running group starting up I thought I should jump in quick. I have been talking to hubby about it for a week or so and he was interested in joining in. We went to the C25K site and printed the program info then downloaded the Robert Ullrey podcast to my ipod. Today was the perfect day, no rain finally, gorgeous evening around 75 degrees. DH, our 12 year old daughter, the dog and I all went for it. To my surprise, IT WAS GREAT!! It was actually exhilerating and not near as difficult as I thought it would be. I'm pretty sure my speed is rather slow, poor hubby looked like he was nearly jogging in place, JK;), but I'm not worried about that right now. I was not out of breath during the first 4 runs but started getting cramps in my hamstrings. I thought maybe it was because I was not propelling forward enough so on the next run I pushed forward for greater speed and stretch and the cramps went away but then the heavier breathing started. There is no way I could talk comfortably through any of that though so I know I have some conditioning to do but this was my first day so I'll see how the rest of the week goes. The podcasts were a great help, It really helped to not watch a clock when running and to instead just keep going until he tells you to walk ... just helps me to stay focused on breathing and moving instead. I am wondering though, did any of you experience the breathing issues initially and if so did you just move on to week 2 or did you repeat week 1 until your breathing was more controlled and comfortable? Just wondering. Thanks to all of you for motivating me to step out of my box. I can't wait for day 2 either!! Have a great night.:D

Caren, definately ice your knees after a run if they are bothering you. There is a RICE formula - Rest Ice Compression & Elevate. Hopefully, your knees will get used to the running. As the weight drops, this should help too. With that said, I just developed a knee problem on the 2nd, so I'm benched for a week or two until physical therapy starts. I can still get a good 1.5 miles before it gives out on me. I'm really anxious to see what exercises they give me to do - I will post when I get to physical therapy. They said it's a really common problem - in fact it's called runners/jumpers knee.

Karen - I laughed when I read your post. I was too dumb to know any better. I was on the treadmill trying to keep up with the 6mph pace (a 10 min mile) and I thought my lungs would burst!!!! It wasn't until I was near the end of the program that a trainer friend of mine said "slow down!" It's more important to work on endurance when you're a new runner and don't worry about the speed. In other words, just run at a pace that you can carry on a conversation. The speed will come. KeepinOn and I will sprint at the end - just to make sure we still have enough energy to do it!!

My Dr. thinks I can be back to running in a week or two. He just wants me to hold off until I can get in to see the physical therapist. So the half marathon is still on. I just do my cardio work on the pool. Lap swimming - here I come!!

Shineon,
I think I would have passed out at 6 ... LOL!! Swimming is a great substitute - I've noticed it takes great lung capacity to swim laps so you're right, the cardio workout will be a fabulous break for the knees ;) We were supposed to get a pool in our community this year but with the economy the way it is I don't forsee the builders and developer forking out the money for that right now otherwise that sounds just wonderful! Hopefully a little rest and some PT to strenthen you surrounding muscles and ligaments will add stability to the knee, some anti-inflammatory meds may help with local inflammation and you'll be back in business soon.

Hey Karen, the swimming was a great cardio work out tonight. I decided to swim for about an hour and then decided to swim a whole mile - didn't sound like too much, but it took me 1 hour and 15 minutes to do!! My legs were really cramping on me towards the end. It was an awesome workout both physically and cardio wise. I have that lovely cholorine smell even after the shower, but it's all good :) My knee felt a little weird when I was done. I know it was a great leg workout and really kept the pressure off the knee. Can hardly wait to get back to running though.

Hey ShineOn - sounds like a great workout, I was just thinking that sometimes when you change up your exercise pattern or type, you can boost your metabolism and see another drop on the scale. That would be a nice reward, and just think of all the new muscles your using and toning ;) I completed day 2 of C25K and did better with the breathing - I guess each day will improve more and more. It still feels great. It's funny though, I have sore thigh muscles in areas I would have never expected to use for running - specifically the very top of my inner thighs - who would have thought? :^: Anyways, Have a great week and keep up the good work!

I tried to do week 1 day 1 last night, but got HORRIBLE shin splints during the running portion. I did do the first three runs, but had to stop after that. I am just going to keep going with the first week until that goes away....AARGH...so very frustrating.

Shin Splint
 

Hey dla,
I think it's great that you made the committment and went for it. Shin splint can be very painful. Go to the coolrunnings.com website - gives great info on how to prevent and resolve shin splint - stretching & heel lifts are helpful. So far I've been good on the shins and achilles tendon, breathing is something I'm working on and I might very well repeat week one myself as many times as necessary to get the breathing controlled - fine by me. Keep up the good work - every bit counts :carrot:

I too have been motivated to do this !!!! I ran my first day week 1 on Thursday and will run Sunday and Tuesday. I downloaded the podcast on my IPod and this helped me stay focused and was SO MUCH easier then watching the clock. I felt good...will need to work on my breathing. I also started riding bikes with my kids and this is wonderful...our town has great trails around town perfect for bike riding... I now have to look for a 5K race to run ... :)

Hey GWE,
Welcome aboard... sounds like you're having fun :0)