Those of you who have completed/more than halfway through C25K?

stanmann571

allyphoe wrote: »

stanmann571 wrote: »

I've never been able to run slower than 6 mph.
I also can walk consistent miles at a 5+ pace
I'm doing(not running) a 5K tomorrow. Goal time for run/walk is 75-80.

If you run at 6mph (10 minute miles), and walk at 5mph (12 minute miles), you can walk a 5k in 36 minutes.

The last time I did an organized 5k it was 38:57... and I didn't run a step.

pondee629

stanmann571 wrote: »

allyphoe wrote: »

stanmann571 wrote: »

I've never been able to run slower than 6 mph.
I also can walk consistent miles at a 5+ pace
I'm doing(not running) a 5K tomorrow. Goal time for run/walk is 75-80.

If you run at 6mph (10 minute miles), and walk at 5mph (12 minute miles), you can walk a 5k in 36 minutes.

The last time I did an organized 5k it was 38:57... and I didn't run a step.

stanmann571 wrote: »

I've never been able to run slower than 6 mph.
I also can walk consistent miles at a 5+ pace
I'm doing(not running) a 5K tomorrow. Goal time for run/walk is 75-80.

Then why is your current goal time 75-80?

stanmann571

OOPS.. 10k

It's a unit fun/morale event No stress, no pressure.

SORRY!!!!

pondee629

That makes sense. Enjoy the outing.

stanmann571

pondee629 wrote: »

That makes sense. Enjoy the outing.

Proofreading is the key to avoiding misunderstandings... Wasn't still I reread my comment I realized where I messed up.

Meggers120Now

I am on my third try of the C25K program. The first time I started it was late fall and I used cold/crappy weather as an excuse to derail me. The second time I started, I got a gym membership so I could use the treadmill and remove the option of using weather conditions as an excuse to quit. I got to the end of week 4 and the muscles around my knee and thigh seized right up. I couldn't jog, let alone walk normally for at least 2 weeks. Derailed again. After my leg recovered, I would go to the gym once or twice a week and do some kind of cardio - elliptical or rowing machine usually. On April 26 I decided to start over again, however, since I had been working on my cardio, I decided to do the WK3 D3 interval and see how I felt. It was a bit of a challenge, but I was able to complete it so I just went from there with the program. I am doing WK7 D1 tomorrow and I feel great! Here are things that I've changed this time around that I feel have contributed to my success:

- I do 20 minute pre-run and post-run yoga practices I found online (I have a gaia.com subscription) and I exclusively run outside as I find that I have a very awkward gait on the treadmill. I think that both of these changes have allowed me to avoid my usual knee/muscle pain.

- I don't look at the run/walk interval timing before I do the next section. I use the active.com C25K free app and just trust that the intervals will be what they will be, the program works, and my body can handle whatever it is. This has helped immensely with overcoming the "mentals".

- I made a playlist of songs that I like that are in the 150bpm range to help me keep to a tempo that will both challenge me yet is sustainable over a longer period of time. Just listening to the music and focusing on just getting through the next song help with the "mentals" too.

- Now that I'm done with intervals, I have structured my route to be downhill for the last 10 min or so. Until I build my stamina up, this keeps me going. It's easy to tell myself to keep going because it is literally all downhill from the point my brain tries to trick me into stopping.

- One last thing that I have found to be the most helpful out of all of these things is taking deep belly breaths in through my nose and out through my nose when my brain tries to tell me that I can't breathe. I can breathe and if I concentrate on the slow in and out of my nose I calm down and keep on trucking.


Yesterday I killed 3.17km in 22 straight minutes of running. 3 weeks ago I was worried about how I was going to make it through 5 straight minutes of running. The program works. Trust it, trust yourself, and don't let those loser mentals tell you that you can't do it. You got this!

amtyrell

I am at week 4. I think using the app and just running when it tells me to and walking when it tells me to is super helpful. If I focus on time I need to run I psych myself out if I focus on just the music and doing as I am told I keep managing to do it just fine.

TheGaudyMagpie

Meggers120Now wrote: »

- I don't look at the run/walk interval timing before I do the next section. I use the active.com C25K free app and just trust that the intervals will be what they will be, the program works, and my body can handle whatever it is. This has helped immensely with overcoming the "mentals".

There is something to this. I do look at the interval plan, but I try not to look at my watch while I'm in the interval. I will give myself permission to look when I have reached a point that I've decided in advance will take me close to the end of the interval (i.e., when I get to the bench just past this point the next circuit -- my route is a circuit around a lake and I know the landmarks pretty well). That helps a huge amount because it forces me away from thinking about time and when I do look, it's only a short time until the end of the interval. I've considered putting my watch away, but it's also my step tracker.

Also, as a general rule, if I'm able to complete the workout as scheduled, I move on to the next. I haven't loved all of the runs, but I think that the program does contemplate them being a challenge and likely to be somewhat uncomfortable, so discomfort alone is not my measure for not moving on.

That said, I'm finally doing the last run of week 6 tonight, after being sick (and I did repeat there, because I failed or missed workouts). No more intervals for me -- from here on out it's continuous runs. I anticipate it being hard but I also believe that I can do it.

MeanderingMammal

ebaroldy wrote: »

Thanks everyone!!!
No joke, I did my run today, first 4min one and when I got to the halfway part I thought "ugh this isn't fun anymore!" So looking back on some of your answers and the fact that I didn't find the joy I usually do in it, tells me I have to repeat that day! I was kind of bummed, it's the first time I didn't enjoy it as much as I usually have! 4min is going to be tough for me to break through!
Thanks everyone for your advice!

In that case, slow your pace.

I take it from your comment about speeds earlier in the thread that you're dreadmilling, rather than running in the real?

Lizzypb88

MeanderingMammal wrote: »

ebaroldy wrote: »

Thanks everyone!!!
No joke, I did my run today, first 4min one and when I got to the halfway part I thought "ugh this isn't fun anymore!" So looking back on some of your answers and the fact that I didn't find the joy I usually do in it, tells me I have to repeat that day! I was kind of bummed, it's the first time I didn't enjoy it as much as I usually have! 4min is going to be tough for me to break through!
Thanks everyone for your advice!

In that case, slow your pace.

I take it from your comment about speeds earlier in the thread that you're dreadmilling, rather than running in the real?

Yes I use the treadmill, with my allergies I just cannot run outside without feeling sick, I do 0.5 incline and 4.7mph, I just don't want to have to decrease my speed too much since I already do a slow jog, maybe 4.5 next time and repeat that day