After repeating Week 3, I finally tied my shoelaces, hitched up my running shorts, and moved on to Week 4 with the 5 minute running intervals.
I've been steadily increasing the speed on the treadmill each week, made it to 4.8 last week, but today I pulled it down to 4.6 for the 3 minute intervals and 4.4 for the five minute intervals. Just as challenging as running the 90 second and 3 minute intervals at 4.8 last week, and I was able to complete all intervals feeling beat but strong. Quite happy with myself!
Yay, way to go, Sharkie!
I actually managed to squeeze in a 2 mile run last week, and am hoping to get a 3 miler in before long. Seems the knee is a lot better (not completely healed but no longer causing hip pain where I compensate for it) and I am feeling strong again!
Found another "guru" whose philosophy I liked - check out the stretches this dude does here.. it made my eyes water and I'm VERY flexible in the shoulders and back.
I actually managed to squeeze in a 2 mile run last week, and am hoping to get a 3 miler in before long. Seems the knee is a lot better (not completely healed but no longer causing hip pain where I compensate for it) and I am feeling strong again!
Found another "guru" whose philosophy I liked - check out the stretches this dude does here.. it made my eyes water and I'm VERY flexible in the shoulders and back.
Glad the knee is feeling better!
And thanks for the video! I've been working on my stretching recently, but I don't know any stretches for arms and shoulders, so this was a big help! Thanks!
Week 5 Day 3 was yesterday. I was only able to complete 15 minutes in one go, and had to take another break during the last 5 minutes.
I've had panic attacks all my life, and at the 15 minute mark I started having a baby panic attack. I was able to power through it to complete the last 5 minutes in a 3 minute and a 2 minute interval, but had to rest about 20 minutes before I started my normal stretching.
My doctor thinks my panic attacks may be a result of esophageal spasms. I'm thinking that the compression shorts I wear pushed my stomach towards my esophagus which started it spasming. I'm going to try another week with the compression shorts, and if it happens again, I'll have to forgo them.
Repeating Week 5 next week to hopefully complete the 20 minute interval before moving forward...
Try yoga pants, Sharkie? I get chronic trapped gas when I run, unless I go almost on an empty stomach (which brings its own issues) so I hear you on the spasms.
I think 15 minutes is admirable. That 20 mins is a big jump up. Just do what you can and increase as you go. Even if you had a scheduled 5k event, you can still run/walk as necessary and you're doing this for fun, rememeber? I like the program, but I think being aware of your body is a better way to develop running distance/times.
Anyone have tips for how to prevent or breathe through side stitches? Made it to the very last leg of my run today fine with a good pace, but then I was almost doubled over and couldn't do the last segment.
Edit: to clarify, I did stretch before and did a 10 minute warm up walk. All I had to eat before was a IP Pink Lemonade packet. I feel sick if I run on an empty stomach.
On the bright side my physical therapist gave me some good instructions on how to keep my posture upright while running, so haven't pulled any neck muscles yet.
Last edited by pishposhappelsauce; 05-10-2015 at 12:31 PM.
Anyone have tips for how to prevent or breathe through side stitches? Made it to the very last leg of my run today fine with a good pace, but then I was almost doubled over and couldn't do the last segment.
Edit: to clarify, I did stretch before and did a 10 minute warm up walk. All I had to eat before was a IP Pink Lemonade packet. I feel sick if I run on an empty stomach.
On the bright side my physical therapist gave me some good instructions on how to keep my posture upright while running, so haven't pulled any neck muscles yet.
Ack, hate those with a passion. How soon before you ran did you have the IP drink? Did you drink a glass of water 30-45 minutes before the run?
I know that the C25K tape suggests slowing down to a walk and deep breathing through it until it passes and you can resume running.
Last week I only had time for two runs in week 6, so I repeated week 6 this week. And I feel so accomplished!
Two weeks ago, I ran 20 minutes at 4.4. This week I ran 22 minutes at 4.6. Still not the 11 minute miles my app says I should be running, but I'm quite pleased! Then I skipped my arm exercises and went home to weed and rake my little lawn. Because that's how things are now. My lazy days involve a 22 minute run and an hour of yard work.
Hello, running iPeeps! Just registered for an upcoming 5K! Have been staying active with a lot of running/walking and tennis, but no straight 5K of running. And certainly not outside in the humidity. Time to get it in gear. Liana -- thanks for the MFP article above. Hoping to incorporate some of that advice into the next few weeks of training!
Hello, running iPeeps! Just registered for an upcoming 5K! Have been staying active with a lot of running/walking and tennis, but no straight 5K of running. And certainly not outside in the humidity. Time to get it in gear. Liana -- thanks for the MFP article above. Hoping to incorporate some of that advice into the next few weeks of training!
Anyone else have a race coming up?
Nice going, Mimi!
No 5K's here until September now - weather is not conducive to safe running. I'll be doing the C25K refresher course nearer the time and, hopefully, the arthritis of the neck and spine will have settled down now that I'm back in the heat and not creaking and hurting with the cold.
Certainly appreciate your support, Sharkie and Amanda, but all I've really done so far is registered -- haha -- still not at all sure I will be able to run the whole way! Amanda, I read about your arthritis pains in another thread -- wow. Glad you had a great trip but are back home now and can hopefully heal quickly. I know how much you value your exercising.
Registering is a huge step, though, Mimi. You'd be surprised how many people never even get that far.
It doesn't matter if you don't run the whole way - I didn't, and I still came in with a decent time. The point is getting over that finish line - no matter if you run or have to crawl. It will make a whole world of difference to how you feel about calling yourself a runner. It isn't how MUCH you run, or how far, but the fact that you actually do it.
As someone told me - start at the back of the pack and don't get sucked into the craziness at the gun, when people race off like they are being chased. That way lies exhaustion before you hit the 1 mile mark. Take it steady and focus on breathing and enjoying the scenery around you. You'll soon begin passing the people who took off too fast (and that's a great feeling LOL). Make sure to take the water offered at least every half mile otherwise you risk cramps and dehydration and those both make you feel dreadful and like quitting.
Other than that, just enjoy yourself. There will be tons of people cheering you on, regardless of the fact that they don't know you. It is really uplifting to see them on corners shouting "you can do it!" and "not much further now, keep going!".
Signing up is a big step And I agree with Amanda about not worrying too much about not running the whole thing. But I'm not sure if I want to curse or hug the cheering crowd on the side I go back and forth lol
I've recently started a new exercise program to help tone and strengthen, but want to start up running again in the next two weeks. I just have to talk myself into getting up early in the mornings again! But I've got to start preparing for my 10k in the fall. I should look for a 5k for motivation.
