Nillawafer, What is the 5k program based on 20s, 10s and 5s?

I think it is one of those "Run a 5k in 8 weeks". Basically it works like this:
Sunday, Tuesday, Thursdays: easy days
Mondays: 20's, Wed: 10's and Fridays: 5's
Saturdays: day of rest

20's: a 5-10 min warm up then 20 min at moderate pace (able to hold conversation) then 5 -10 cool down
10's: 5 min warm up, stretch, and then 10 min at a pace a bit faster than your 20's pace. 5 - 10 minute cool down
5's: are 5-10 min warm up and 5 minutes at sprint pace then 5 -10 minute cool down.

Of course as you progress through the weeks you start doing intervals for that day. Starting to increase your 5's and then 10's until you are finally up to someting like 2/20 intervals, 3/10 intervals and 3/5's. Of course it is not staggered exactly that way but it should give you any idea of what it is like.

Paperclippy -- I forgot to mention that I haven't ever had any chills either after a run, except when I've cooled down and I'm wet from perspiration, I just take a warm shower and it's all gone...

Nilla -- I completely understand about having to go only in the AM... Been there, done that, for years I would get up at 4:30AM to get to the gym by 5:15 to be back home for 7:00AM before DH left for work... You get use to it, it takes a few weeks but once you've got the routine down it's all good...

Only Me -- The weather here was terrible on the weekend, today it's sunny cloudy on and off and also very very windy...You're really good to have gone out in this wind I opted to work legs at the gym and some recumbent (sp?) biking while watching ''Devine Design'' one of my favourite decorating shows...

Hi runners!

I did 8 miles this weekend and it felt good. My knee is a bit sore, so I have it in a brace, but I'm still able to run on it without pain.

Paperclippy, I've gotten the clammy chills during long runs, especially the marathon. I think it has to do with being dehydrated. Make sure to drink enough. You might even consider trying some of the sports drinks.

The other strange thing that happens to me, even after my daily half hour runs, is that I get really cold about an hour after I've stopped exercising. I mean teeth chattering, icy fingers cold.

I have no idea what that's about, but a hot cup of coffee and a warm coat usually do the trick.

Happy running!

Run with hubby went great. We ran 6K in about 35mins... which is much faster than if I had gone alone. I was pooped when we finished, but he said that he had a good time. We blabbed on through the whole run and I hardly even noticed.

Did my training run for couch to 5k. I'm on week 2, so right now I'm jogging for 90 seconds and walking for 2 minutes alternating back and forth for 20 minutes. I can slowly feel myself improving every time I go out. I can't wait until I can actually run for a sustained period of time.

Spanky- That is a pretty decent time. I'm pretty sure it would take me more than 40min on a good day...Of course running with my DH would slow me down. He is definitely NOT a runner. Upside is, I'm faster!

WazzuGirl, keep up the good work. You'll be running for long periods in no time.

SJ

3 more days until my race...

wow, I think I am starting to get NERVOUS...

Leanne

Okay I didn't get much sleep last night so i didn't run this morning but I did go to the gym on my lunch and did the stairmaster for 30 minutes and burned 417 cals. So I guess that's good. I'll be hitting the pavement tomorrow morning though. hey I like this little thread it keeps me accountable.

I posted without even reading this weeks posts.

Ilene LOL about the tracing your route. My aunt taught me that along time ago when we would go walking together.

Paperclippy thanks for the comment, I can see some differences to I guess i'm my own worst critic LOL. Oh BTW I got into a size 18 skirt the other day and just stood in the mirror smiling I feel my hourglass shape coming back woohoo No more 2 liter shape for me

Thanks for the comments skinny jeans and as for the garden work sunds like you got a good workout in if your achy the next day so it's plus +

Leannalise congrats on your commitment to running I have been trying to stick it out since September and I stopped for a while but I've started back up and I love it plus I love the weightloss benefits! Sounds like your making strides with your workout regimen as well.

Wow nillawafer you ran a 10k that sounds great well welcome back.


Hello wazzugirl "waving" I'm a newbie here too but these ladies are great! Have a ball getting inspiration

Spanky how cool is that to have a running parnter around here nobody runs, talking running is like telling people the sky is falling they look at you like your 10 carat crazy LOL

LeannM83 I'm rooting you on for this race I hope you do awesomely well!!

Only Me thanks so much for the advice I guess since I'm not a serious runner I don't need to worry about that. Oh believe me I had serious caffeine withdrawal when I first stopped drinking it but now my body thanks me for it. I had acid reflux and twitches and everything and now it barely ever flares up.

Okay guys gotta go but I'll talk to ya later "waving"


LOVE2c135 hoepfully you can get that issue taken care of and be back out on the road in no time. I'll be praying for your recovery of that pain I can only imagine.

It was really great accomplishing a 10k when only 6 months before that I couldn't even run a block. I had a police escort coming to the finish line...but only because I was that last runner coming in and they were breaking down the course right behind me :0
It still felt great to achieve that distance!

Did 6k today, it was soooo windy!! My baseballcap flew off once and it sometimes felt like I was running through water!!But what a great workout it was *whew*...

Leanne I was soooo nervous the week before my first 10K I was downright *****y ...

MrsDawson -- 3fc is the best place to stay accountable, I've lost the most weight since I've been true to posting here and logging my food into Fitday.com, I love it ...

Ilene- lol, I am nervous thankfully not *****y yet, but I am scared that if I eat before the race I will end up throwing it up while running- ew, sorry! Just thought I'd share how I was thinking, however gross...!! HAHA

Good job everyone!

Leanne

Leanne my all time favourite thing to eat before literally going out the door and it doesn't bother me at all is oatmeal. I have very strange taste BTW ... I will eat 1/3c. dry oatmeal soaked in soy milk or ....I will nuke 1/3c oatmeal in 1/3c water beat it with a wire wisk then add 1/2c soy milk with 1/2c eggwhite with vanilla and splenda, beat it with wire wisk again, nuke 1 minute, beat with wisk again, nuke 1 minute, beat with wisk let it sit to cool off while I get ready .... then eat just before I lace up my shoes and go out the door... I have no problem digesting this at all before any workout and it keeps me going ... It has a custardy taste to it, the week before my race I was stressed and I was sometimes eating this 2-3 times/day! But it fueled me very well ...

Ilene, that is awesome, I have never tried that actually, I have never even THOUGHT of that...lol....I tried one of those Power Gel thingy's---EEEEEEEEW! tasted like I was eating sunscreen, ew!....I guess I will have to do what I normally do before I run which is not to eat anything too big or too heavy...
Again, happy wednesday everyone!
Leanne