Week 7 - 8 - 9

shydaisi

Oh, and speaking of graduates... Anyone planning on moving to the B210K program after graduating from the C25K program?

tameko2

I was planning to do the bridge, but now I've decided it makes more sense to try and get to a consistent (slightly sub) 10 minute mile on the 5k first, and THEN bridge up. I know a few people who run longer distances and just go very slowly, but I think I will get more satisfaction out of being able to knock out 3.1 miles in under 30 minutes than I will out of doing 6 miles in an hour and a half. Increasing distance is usually part of increasing speed though. Not sure yet. My plan thus far has been to do a couple weeks of 30 minute runs -just get used to a nice comfortable routine where I go out and run and its EASY. Then I'll see what my time is like and what makes sense.

tameko2

Day 2 of week 8! Kind of. We got separated and I didn't have my watch so my BF thinks I ran a full 30. I really have no idea. All I care about is that I actually went out and DID it instead of being lazy.

shydaisi

W7D2 complete! I am amazed with each run how my pace is improving. I actually had to add more distance - nearly half a mile - to my session today to get in the entire 5 minute cool down! I have a feeling my thighs are going to be screaming at me though. I dropped the ball the week before/surrounding Christmas and didn't do a run for an entire week, and then jumped right back in where I left off with W7D1. I was proud to have completed it, but yesterday my thighs were sore (my hammies, I think). After this morning, I am already sore... I had a hard time pulling myself out of the shower and hauling my butt to work!

It is so exciting to think that after one more day I will be only 2 weeks from completing the program!

ETA: I almost forgot! .... When I went running this morning, it was 32 degrees outside (total NSV for me!). After my run I noticed there were ice crystals all over the sleeves of my jacket... it took me a moment to realize it was my SWEAT that my jacket had wicked which then froze! :laugh:

tageekly

Great job shydaisi! I wouldn't have left the house in that cold and certainly wouldn't have imagined my sweat would crystallize! :happy:

I tried W9D1 tonight and couldn't make it. :ohwell: I took too long for the holiday and just couldn't keep my speed up to a run for the full 30 minutes. Will try again this weekend.

shydaisi

Great job shydaisi! I wouldn't have left the house in that cold and certainly wouldn't have imagined my sweat would crystallize! :happy:

I tried W9D1 tonight and couldn't make it. :ohwell: I took too long for the holiday and just couldn't keep my speed up to a run for the full 30 minutes. Will try again this weekend.

Thanks! My legs were extremely sore from my break, so I completely understand. I don't think I could have gone any longer than the 25 minutes that I did for my run. Maybe you could just run as long as you can, and then slowly add a minute or so each day? Kind of a modified week to get you back where you were?

cln714

Oh, I am so disappointed. I was determined to join you ladies this week. I would have been on week 7 but I caught a terrible chest cold. I have a fever, body aches, and every things else.... To top it off, it's our busiest time of year at work and I'm unable to take a sick day. So, needless to say, I am not running this week. I'll probably have to repeat week 6 next week. :sad:

tameko2

Oh, I am so disappointed. I was determined to join you ladies this week. I would have been on week 7 but I caught a terrible chest cold. I have a fever, body aches, and every things else.... To top it off, it's our busiest time of year at work and I'm unable to take a sick day. So, needless to say, I am not running this week. I'll probably have to repeat week 6 next week. :sad:

I don't think you will have to repeat if you only miss ONE week. Just go ahead to 7, take it slow and do your best.

Yesterday should have been week 8 day 3 for us but we went to disneyland instead. Not sure I can run today, legs and feet were SOOOOO sore yesterday. We shall see!

shydaisi

I agree with tameko, just missing one week, you should be fine. Just take it slow, and focus on completing, NOT speed. I missed a week and was able to jump right back into it. And week 7 was exactly what I missed. I had run 25 minutes the Monday before Christmas and didn't run again until Tuesday. I was able to complete the run that day and Thursday. I had a bit of soreness in my thighs and hips - not pain just... I could *tell* I had taken a break. So my only advice is to go sloooooow, but YOU CAN DO IT!!!! :flowerforyou:

tageekly

Alright gave it another try and W9D1 is done! I had really hoped to finish it this year but it's not gonna happen. I'll get to celebrate graduation in 2012!

cln714 - I agree with shydaisi. One week, especially if you're past the intervals, will be fine. Get Week 7 a try and see how Day 1 goes.

tameko2

I did W9D1 tonight and it went really well. Mostly because I was pumped up on sugar and caffeine but whatever, I'll take it!

shydaisi

W7D3 complete! Not quite as smooth as days one and two, but I finished nonetheless! Week 8, here I come!

cln714

Ok, tameko and tageekly, I will take your advice and do week 7. I'll let you know how it goes.

I was suppose to start it yesterday but I had the day off and chose to stay in my jammies all day and putter around the house. :blushing:

But today I am back to work and ready to get back to this c25k business as well!!!

cln714

Ok, I kinda felt like crap all day today. I'm still having some residual effects from this cold and I had a mild headache and felt kind dizzy and nauseous. I was thinking I was setting mysefl up for failure by trying to run today but I just thought I'd see how it goes. And, guess what!??? I DID IT!! and it was just fine.

Thanks ladies for the advice. I'm so glad I am pushing myself forward this week and not just staying at a stand still. I can't say it was the most pleasant run I ever had but I'm definitely physically capable of completely week 7 this week. AND I'm happy to say that this is the furthest I've made it thru the C25K. I think I'm actually going to see this thru this time! Oh, I KNOW I AM!!

Thanks for the support. :flowerforyou:

tageekly

Ok, I kinda felt like crap all day today. I'm still having some residual effects from this cold and I had a mild headache and felt kind dizzy and nauseous. I was thinking I was setting mysefl up for failure by trying to run today but I just thought I'd see how it goes. And, guess what!??? I DID IT!! and it was just fine.

Thanks ladies for the advice. I'm so glad I am pushing myself forward this week and not just staying at a stand still. I can't say it was the most pleasant run I ever had but I'm definitely physically capable of completely week 7 this week. AND I'm happy to say that this is the furthest I've made it thru the C25K. I think I'm actually going to see this thru this time! Oh, I KNOW I AM!!

Thanks for the support. :flowerforyou:

Great news! You are going to complete it this time! Super proud of you for fighting through and getting it done! :bigsmile:

I'll be doing W9D2 tomorrow - I hope to call myself a graduate by the end of the week. Eee!!

shydaisi

Ok, I kinda felt like crap all day today. I'm still having some residual effects from this cold and I had a mild headache and felt kind dizzy and nauseous. I was thinking I was setting mysefl up for failure by trying to run today but I just thought I'd see how it goes. And, guess what!??? I DID IT!! and it was just fine.

Thanks ladies for the advice. I'm so glad I am pushing myself forward this week and not just staying at a stand still. I can't say it was the most pleasant run I ever had but I'm definitely physically capable of completely week 7 this week. AND I'm happy to say that this is the furthest I've made it thru the C25K. I think I'm actually going to see this thru this time! Oh, I KNOW I AM!!

Thanks for the support. :flowerforyou:

Congratulations! I know that feels like a MAJOR accomplishment as I was there last week!

tameko2

Day 2 of week 9! or ...day 3. I forgot one of my 28 days was accidentally 30 minutes (plus) because my boyfriend and I got separated and I didn't have my watch so it took him a while to catch up to me and tell me to stop.

It doesn't matter much to me at this point - he's about a week behind me anyway. I'll probably run about 3 more 30 minute days and then Im going to have to figure out an adjusted schedule that adds intervals.

tageekly

Unlike tameko, I KNOW I finished W9D2 yesterday! One more and then I graduate! And then I have to decide if I'm going to do Bridge to 10K or something else... hmm.

shydaisi

W8D1 complete!!!
I actually ran for 30 minutes instead of 28 because I mentally miscalculated and by the time I looked at my MP3 player to see how much I had left, it said 29:54, so I just finished the 6 seconds!!
I am so super proud of myself! Eventhough I technically have two weeks left, being able to run for 30 minutes makes me feel like I have reached the goal.

I had been considering moving over to the B210K program, but in the last 2 or 3 weeks I have discovered, I do not like intervals. I do MUCH better if I just start running and keep going. Plus, the training sessions in the B210K are pretty long. I have been thinking of doing "Daisi's B210K" :laugh: and just adding a couple of minutes to my run each week, so something like this:

W1: 32 min.
W2: 35 min.
W3: 37 min.
W4: 40 min.
W5: 42 min.
W6: 45 min.
W7: 47 min.
W8: 50 min.
W9: 52 min.
W10: 55 min.
W11: 57 min.
W12: 60 min.

Of course, with a 5 minute warm up and cool down walk. At least then my lengthening training sessions would be gradual. If I stick with it, I could be running a 10K sometime in April!

Would anyone else be interested in continuing on that way?

cln714

Daisi, that sounds like a really good idea. I, too, am not a big fan of intervals. I think that I need to work on my speed tho. I feel like, even when I graduate, I'll still will only be going 2.5 mi, if that. :blushing:

My thought was to go back thru the intervals but this time I'll jog my normal speed when it says to walk and I'll speed up when it says to run. After that I plan on actually running in a 5k race.

tameko2

cln - yeah that's me - I'm running 30 minutes but i'm NOT running 3 miles. I think for me it is important to get to a 10 minute mile before I try to increase speed. Daisi is already so fast! I really want to work up to a 10k but I want a 10k to take about an hour NOT an hour and a half or two. You know what I mean? I can't imagine a time when I will want to run regularly for 90 minutes so I think I'm better off speeding up THEN lengthening.

shydaisi

I think that 1 hour is a good goal for me for regular runs.

It is so weird for you all to think I am so fast! When I am running, I don't feel fast. lol

shydaisi

Week 8 complete! I will do W9D1 tomorrow. Anyone else still with me?

tameko2

Week 8 complete! I will do W9D1 tomorrow. Anyone else still with me?

That is awesome! my BF is finishing up week 9 but I failed hard yesterday (went to fast, got a pain in my side,then I just couldn't get my rhythm back) and just did some intervals so I'll have to do another 30 minute run in a couple days.

If you track your mileage let us know how many miles you do in the 30 minutes!

tageekly

Week 8 complete! I will do W9D1 tomorrow. Anyone else still with me?

YAY! Only three more runs and you graduate! Congrats! I would like to know your mileage - your speed is better than mine for sure.

cln714

Ok ladies. Don't get me wrong... I love this running program. It's amazing to see the changes in my body and how quickly I my body has adjusted to this. BUT... sometimes it miserable and I'm just trying to get thru it.

It's so weird because sometimes it's awesome. I have a great run and feel terrific afterwards. But sometimes, like tonight, it starts off bad and just stays that way. I kept telling myself that the first half of the run is the hardest and then it will be much easier and enjoyable. Well, I will say it got somewhat better but definitely NOT enjoyable. I walked for a long time afterwards trying to figure out what I did different the day of the good runs and where I went wrong today. I always drink plenty of water but I did have alot of sodium today. I think I'm going to try to eat VERY clean on Friday when I do W8D3 to see if it makes a difference.

So, how about you ladies. Have you been having good runs, bad runs, and everything in between OR have they been pretty consistant???

One more thing, I will say that I believe that noting worth doing is "easy" and I am very proud of myself for pushing thru it, even on the hard days.

tageekly

Oh my, I HATED week 9 - I felt I had to fight through every minute of it. But once I was done each time I felt great and looked forward to the next tone. Weird.

And now that I'm just working on intervals for speed, I LOVE it and push myself even harder for longer.

I also noticed that if I had a Kashi bar (or something with a decent hit of protein and carbs, but not pure sugar) I did much better with the runs. I believe Tameko's secret is a banana split... :happy: I remember one run in week 8 I believe and I had to give up about 18 minutes in because I just couldn't move my legs anymore and I remembered that I hadn't eaten a snack before the gym. So I think it's important to figure out what that thing is for you that fuels you correctly throughout the day and just before your workout.

cln714

Ok, I love the idea of a banana split. Actually that's probably gonna be stuck in my head now until I have one! lol But I will definitely try your pre-run protein bar thing. The most I've been having for a snack has been a handful of pretzels.

I've been looking around on the internet for some speedwork ideas. Are you doing the program on the coolrunnings website?

shydaisi

I also have my good and my bad runs. W8D3 was particularly bad, but I thought at the time it was due to doing the run on the treadmill and immediately after Zumba. I haven't gotten to W9D1 yet...I was supposed to do it yesterday, but I woke up too late. Then last night and today I have been fighting a stomach virus. Hoping to get back to it tomorrow and that I won't be set back too far from having such a gap between my runs.

tameko2

I agree with fueling (and yeah my best run ever was a banana split -- and my worst run ever was when I ate 3/4 of a pound of chicken - pre-cooked weight -- which was my boyfriend's BEST run ever).

I usually pop a half serving of wheat thins in my mouth if i have nothing else pre-run but that's actually not my preferred food. bready-carbs don't seem to digest quickly for me (or at least I don't get the nice energy boost) and the more processed stuff is worst.

Most people do really well on chocolate milk - if you want to keep the cals down use skim milk and half the amount of chocolate.