Couch to 5K (start 4/4/11)

Bob1062

Great job everyone!! Hope you don't mind if I jump in here too. Tomorrow I run W3D2 so I'm right in there with a lot of you. I am doing ok so far. It still is cold when I run. I'm still wearing many layers, have ears covered and gloves on. I think IF it ever gets warm my runs will get better just from the loss of so much weight in extra clothes. If you're running tomorrow too...good luck.

Eviesmum

Just completed WK3D3 run and I feel good. I run nonstop on every run. The last three minute run was crucial but towards the end of the run I ran down hill so I wasn't all that bad. Lungs were on fire. I don't know how I will make the Wk4D1 on friday. I need motivation.

My suggestion is slow your pace down.

You'll be fine.

kmac1196

Hi! Hope you all don't mind me jumping in! I am doing c25k...wk5 d2 today. Saturday is the dreaded (not really) 20 min run! I'm loving it so far. I do it on the treadmill on 2% incline and my runs are 4.4 mph (13min mile). I'm going to take it outside once I complete it and then start again on week 3or 4 maybe. 8 min runs today!!!!!!

ALW65

Thanks TS! I'm hanging in there...just like losing weight in general, I'm always wishin' it would happen faster! :ohwell:

thumper44

Wow Peter, you are pacing well - I did week 9 day 3 and still can't run 5k

Thank you. I still walk quite a bit. Avg 1km in 7.5 mins. - so 5k would be ~37.5mins
I've seen others finish 5k's at around 30 +/- 2-3 mins. so that's what I'm aiming for.

emiskins - great job - great feeling to hit that non stop point - it does get easier once you've done it once. I guess i'm just 1-2 weeks ahead of you.

TS65 - there is no failing - Your body didn't adapt as fast as it the plan could allow some people. of couse it's ok to repeat, get your legs stronger, build up more stamina, then try to move ahead again.

cutiger81 - you can do it tomorrow - Slow down your pace. Do you listen to music/podcasts? holding on to the end of a song is a great way to get to 3 mins.

Funny thing I found out since last 2-3 weeks. I have different jogging speads. Makes sense. Sometimes we just gotta slow down a gear to get through something tougher

kmac1196 - that's where i'm headed - Just did W5D1 - I might repeat that again or try W5D2 - 8 min non stop
Good luck with it. Wow - just think of 20 min non stop. - Let me know how your 8 min non stop goes.

To push through that extra bit, i'm sure most of you already know.
- slow down.
- Music helped - finish to the end of the song
- Physical markers Jog to that 3rd driveway, 4th telephone pole
- count down from 30 secs or 60 secs to 0.

kmac1196

W5d2 done! The first 8 mins was fine but the 2nd was tough...all mental though. I kept telling myself that my breathing was fine my legs and feet were fine. I think it would have been easier without the walk in the middle! Now, Saturday...the long awaited, much feared w5d3...the 20 minute run!!!!!!! I'm scared! LOL!!!

thumper44

Good job Kmac1196 - You can do it on saturday - slow the pace and think about other things.

I repeated W5D1 again today - Had a Yoga workout so I didn't want to push W5D2 today - in a couple days I will be attempting it.

Bob1062

I finished W3D2 a few hours ago. I sure felt like a slug, I was afraid the power walkers were going to pass me while I was "jogging" I started out easy hoping to have some thing for the later runs. When the later runs came, I had nothing. On the positive side, I finished and only walked when I was supposed to walk. Looking forward to Saturday and hoping W3D3 finishes strong.

ALW65

I got through W3 D3 today, but I'm with Bob...someone must have put cement in my shoes! I did see a small improvement on how I got through the first set of 90 sec/3 min, so that's encouraging. Sooner or later, I'll get there!

Has anyone else run into this? - Now that it's finally getting nicer out, some of the neighbors are outside when I'm doing the walk sections and they want to gab - I never thought I'd be a person to say, "Sorry, I have to keep moving...I'm being timed on this program in my phone!" It's neat to think other people might look at me and think I'm dedicated and determined - it used to always be me thinking that about other people

TS65

I got through W3 D3 today, but I'm with Bob...someone must have put cement in my shoes! I did see a small improvement on how I got through the first set of 90 sec/3 min, so that's encouraging. Sooner or later, I'll get there!

Has anyone else run into this? - Now that it's finally getting nicer out, some of the neighbors are outside when I'm doing the walk sections and they want to gab - I never thought I'd be a person to say, "Sorry, I have to keep moving...I'm being timed on this program in my phone!" It's neat to think other people might look at me and think I'm dedicated and determined - it used to always be me thinking that about other people

Wear earphones and an ipod. Wave and walk fast when you're walking by.

As for cement in your shoes, I hear ya! Sometimes it seems like it take 2/3 of the workout before I feel "normal" - and then it's over. :laugh:

Cutiger81

Getting ready to run wk4D1...Wish me luck...

louiseei

Getting ready to run wk4D1...Wish me luck...

Me too - hope it went well for you.....

melt57

Just started today. After the first interval I was gasping for breath. I was really surprised that my recovery from the jogging portion got faster and faster. I've never been good at running, and I'm so excited that this program exists to teach me how to work up to it! Good luck everyone

niffer82402

I just did W2 D1 yesterday and was really surprised how easy it was for me! I have NEVER liked to run, and I really struggled with my breathing and with aches and pains in my legs and knees during Week 1, but yesterday, I really actually enjoyed the running intervals. I found a nice rhythm and didn't struggle with my breathing at all. So far, I am LOVING this program and can't wait to progress further.

Cutiger81

Run first part of wk4d1 run went well. I finished both the 3 and 5 minute runs up and downhill with no problems. I completed the second 3 minute at a slower past doing up and down hills and curves on a running path through the neighborhood. During th last walk I had to add an additional two minutes of walking to catch my breathe. I complete the last 5 minute run without stopping but it was difficult. I keep telling myself that my legs were fine and my breathing was fine. I'm sort of disappointed that I walked an additional two minutes during the walk but my wife told me that I never stopped running during the run phases. I guess that is an accomplishment. She also reminded me that I'm carrying 292lbs up and down hill as she is only 137lbs and we are both keeping the same pace. I guess that makes me feel a little better.

TS65

Run first part of wk4d1 run went well. I finished both the 3 and 5 minute runs up and downhill with no problems. I completed the second 3 minute at a slower past doing up and down hills and curves on a running path through the neighborhood. During th last walk I had to add an additional two minutes of walking to catch my breathe. I complete the last 5 minute run without stopping but it was difficult. I keep telling myself that my legs were fine and my breathing was fine. I'm sort of disappointed that I walked an additional two minutes during the walk but my wife told me that I never stopped running during the run phases. I guess that is an accomplishment. She also reminded me that I'm carrying 292lbs up and down hill as she is only 137lbs and we are both keeping the same pace. I guess that makes me feel a little better.

REALITY CHECK! Why are you disappointed? 4 weeks ago, could you run for 90 seconds? NO! BE PROUD!

louiseei

Run first part of wk4d1 run went well. I finished both the 3 and 5 minute runs up and downhill with no problems. I completed the second 3 minute at a slower past doing up and down hills and curves on a running path through the neighborhood. During th last walk I had to add an additional two minutes of walking to catch my breathe. I complete the last 5 minute run without stopping but it was difficult. I keep telling myself that my legs were fine and my breathing was fine. I'm sort of disappointed that I walked an additional two minutes during the walk but my wife told me that I never stopped running during the run phases. I guess that is an accomplishment. She also reminded me that I'm carrying 292lbs up and down hill as she is only 137lbs and we are both keeping the same pace. I guess that makes me feel a little better.

Well done! don't forget you've got 2 more times on that routine before you have to move on, sounds like you did really well. I was suffering a bit with asthma/hayfever, need to remember to take my inhaler before I go out. Otherwise it was ok.

dmaffy

Been reading this thread but never posted till now ive just finished last set of week 2 so start week 3 on monday never thought i would get this far and suprised how much i am manageing and enjoying it keep going every one

thumper44

You gotta remind yourself ... "2, 3, 5 weeks ago I couldn't have done ...... ".

3-4 weeks ago, I could barely keep up the 3 mins non stop.
I've done the 5min non stop, and completed W5D1 twice.

Today or tomorrow I will be attempting W5D2 - 8 mins non stop - I sometimes think, I can't do this.
Push through, we are capable of more than we give ourselves credit for.

melt57

W1 D2 completed this morning. Funny, my dog improved on the second run as well! We are both getting in better shape Just not sure how to get him to do his stretching exercises....

ALW65

Run first part of wk4d1 run went well. I finished both the 3 and 5 minute runs up and downhill with no problems. I completed the second 3 minute at a slower past doing up and down hills and curves on a running path through the neighborhood. During th last walk I had to add an additional two minutes of walking to catch my breathe. I complete the last 5 minute run without stopping but it was difficult. I keep telling myself that my legs were fine and my breathing was fine. I'm sort of disappointed that I walked an additional two minutes during the walk but my wife told me that I never stopped running during the run phases. I guess that is an accomplishment. She also reminded me that I'm carrying 292lbs up and down hill as she is only 137lbs and we are both keeping the same pace. I guess that makes me feel a little better.

That is a FANTASTIC first day effort on w4! I'm so proud of you! You always forget to pat yourself on the back for taking on a course full of hills, too. I if I lived where you do, I'd drive 10 miles first to find 3 miles of level ground before I even started stretching! You are a CHAMPION!

ALW65

I had one of those rough food weekends (husband's birthday and my aunt/uncle's 50th anniversary party full of yummy old world foods) so I struck out on exercise Fri/Sat. However, when I got home yesterday from the anniversary party I decided to run even though I'd just eaten too much 2 hours earlier. I also did a w2 run since I'd struggled with being able to do w3 last week. I was able to do the whole w2 and with a record time/distance for me...I'd never been able to jog every single minute of the w2 program.

So now I'm going to head out and tackle w3 again. Hopefully by the end of this week I can jump to w4.

It's nice to have new people jumping in here- welcome! Wish I had time to comment on all of your posts. It's so encouraging for me to read how everyone is working their way through this. I think we're impressive for having stuck to this for more than 3 weeks already!

Happy running everyone!

LovelySnugs

uuggghhh. . .so irritated and frustrated. it's so hard to stay motivated to work out and eat right when i'm the only one in the house who cares!!!

plus, every time i attempt to do w3, my stupid knee starts acting up again. might be a combination of crooked treadmill (don't know how to fix it) and the wrong shoes (because i can't afford the right ones). in any case, i think i'm gonna drop off c25k for awhile - my body doesn't seem interested in the longer runs. and it's really weird, cuz i can do an hour of 1 minute on, 1 minute off with no problem. maybe i just need more time to build up to it. maybe i'm just nuts. or maybe my sister was right and i'm just a total failure at life. i have no way of knowing.

i will keep up the treadmill routine, and i will continue checking in here. i think i'm also gonna look into the Conservative c25k, and the C210k. i hear those are easier programs with longer buildups. that might be a bit more like what i'm looking for.

Cutiger81

ALW65 - Don't worry about this weekend because you will get back into the swing of things this week. Congrats on the W2 run, yea I do forget to pat myself on the backalot. Again thanks for all the support you give it reaaly helps me. I check this site before and after each run also while i'm a work and on my iphone. LOL I'm a MFP junkie. ... Well today I'll be doing my second run of WK4 and I'm dreading it. Mainly because I have a little pain this morning in my knee. Nothing serious more annoying than anything. I will finish WK4 the day before I leave to Vegas. In other news I'm wearing pants that I haven't worn in more that a year. I tried on a pair of 42's yesterday and fit with no problems. Actually I had room to spare. The 40's I have fit but I need about another month to get in the easily. Just goes to show that C25K and MFP are a winning combination. Also the great support really is what keeps me motivated. Keep it coming and the success stories.

TS65

uuggghhh. . .so irritated and frustrated. it's so hard to stay motivated to work out and eat right when i'm the only one in the house who cares!!!

plus, every time i attempt to do w3, my stupid knee starts acting up again. might be a combination of crooked treadmill (don't know how to fix it) and the wrong shoes (because i can't afford the right ones). in any case, i think i'm gonna drop off c25k for awhile - my body doesn't seem interested in the longer runs. and it's really weird, cuz i can do an hour of 1 minute on, 1 minute off with no problem. maybe i just need more time to build up to it. maybe i'm just nuts. or maybe my sister was right and i'm just a total failure at life. i have no way of knowing.

i will keep up the treadmill routine, and i will continue checking in here. i think i'm also gonna look into the Conservative c25k, and the C210k. i hear those are easier programs with longer buildups. that might be a bit more like what i'm looking for.

I moved to c210k on week 4. It's definitely easier - longer time to build up. I'm having to repeat week 5 though. No biggie. If your treadmill is crooked, take your run outside. as for shoes, there's actually a whole "barefoot running" movement going on. (google "barefoot running" and you'll get a kazillion hits). The theory is the shoes we wear ARE what causes the injuries and humans can run long distances without shoes. (visualize african hunters running for days). Interesting concept.

In all seriousness, give your knees a couple of days to heal. You might be surprised that you'll want to get out and try again. It can be addictive. Hang in there! And don't believe a word your sister says!

louiseei

2nd run of week 4 today for me and my 7YO, unfortunately we both have hayfever and with the high winds the pollen was out in force today, so we both ended up really wheezy and only did the first 3 and 5 min runs. Will try again later in the week after dosing up on drugs first, perhaps in the evening when the pollen might not be as bad.

It must be the pollen rather than lack of condition as I did level 2 of the 30 day shred an hour later with no problems!

ALW65

uuggghhh. . .so irritated and frustrated. it's so hard to stay motivated to work out and eat right when i'm the only one in the house who cares!!!

plus, every time i attempt to do w3, my stupid knee starts acting up again. might be a combination of crooked treadmill (don't know how to fix it) and the wrong shoes (because i can't afford the right ones). in any case, i think i'm gonna drop off c25k for awhile - my body doesn't seem interested in the longer runs. and it's really weird, cuz i can do an hour of 1 minute on, 1 minute off with no problem. maybe i just need more time to build up to it. maybe i'm just nuts. or maybe my sister was right and i'm just a total failure at life. i have no way of knowing.

i will keep up the treadmill routine, and i will continue checking in here. i think i'm also gonna look into the Conservative c25k, and the C210k. i hear those are easier programs with longer buildups. that might be a bit more like what i'm looking for.

Now just stop that! First, you're not a failure at running because you knee hurts, and I'm SURE you're not a failure at life. I bet all of us have sore spots from doing this, and many have had to take a few days off to let thost things heal up. You're probably right that you need a little more time to build yourself up. It's a great idea to try one of the other programs that allows for a build up. After all, one program couldn't possibly be perfect for everyone on a couch.

Check back in with us an let us know how you're doing. I'm sure I speak for all of us when I say we'd love to help you move forward and cheer you on - brighter days are ahead!!!

ALW65

I'm feeling VERY happy about today's run. I tried W3 again (attempt #4) and I was able to do every single second of all of the runs! I really had to push to make it through that last one and my heart rate was up to 187, but it's a great feeling of accomplishment. Now I can run this a few more times and make the jump to week four just a little bit behind schedule. The other cool thing is I managed to do this after cutting grass for an hour (did take a break for two hours though-don't need to put myself into cardiac arrest).

Good luck to everyone running tomorrow! I have to head to bed early - I'm beat!

Cutiger81

I did wk4d2 today and got through the first runs fine. The seconds 3 and five minutes very even more difficult than day 1. My knee was very sore I stop running and paused the program to rest during the second 3 minute run and again for 50 sec during the second 5 minute run. I think I really tweaked my knee. It is really bothering me. I think it is because It was sore from running that long distance on Saturday. I should have rested an extra day.

ALW65

I did wk4d2 today and got through the first runs fine. The seconds 3 and five minutes very even more difficult than day 1. My knee was very sore I stop running and paused the program to rest during the second 3 minute run and again for 50 sec during the second 5 minute run. I think I really tweaked my knee. It is really bothering me. I think it is because It was sore from running that long distance on Saturday. I should have rested an extra day.

Try icing it 15-20 minutes with ice on, then off for 15-20 minutes - repeat as time allows. And Motrin is always a great things if it's something that you can take. I'd wait until it's feeling better before you start back up, and if it gets worse, check with the doctor. Sorry you hit a bump in the road so to speak :frown: