Couch to 5k Group - Starting Monday April 13th

jimswmn

I wear a HRM and I still have someone barking the times at me...LOL

its_B

So I just got back from the gym and I did fuel up with Hummus and Pita before hand and I had a wonderful workout. I did 50 minutes on the treadmill! , 30 minutes when I first got there staggering at 5 minute brisk walk, 5 minute light jog, 10 minute strong jog, 5 minute light job, 5 minute brisk walk. Then did more Strength and weight training. took roughly another 30 minutes or so... and then finished up with a stagger 20 minutes, with 10 minutes brisk walk, 5 minutes light job, 5 minutes brisk walk...

I worked out a little harder then I was planning so I really hope my body won't hate me tomorrow...
(particularly since i was suppose to rest today......)
So day two with Zach podcast tomorrow morning I am actually looking forward to it!

cmriverside

so its_B....

You've been running for a while then? With that kind of workout, I'm assuming you have been. If you don't mind my asking, why are you doing the Couch to 5K if you are obviously already running way beyond that level? Or are you just utilizing the podcasts and doing your own intervals? I'm fascinated.


` ` ` ` ` ` ` ` ` ` ` ` `

Okay, W2 D3 done. Nothing to report, except my one knee is bothering me. I've been doing the intervals for an hour, but I'm going to cut back to the recommended 20 minutes, and walk the rest of the hour. I think I'm pushing it a bit.

Happy running, all. :drinker:

its_B

cmriver- I actually have not, haha I just found motivation and thats all so i push myself and do things that surprise even me. I used to play travel and high school soccer and was really good, I think my muscles just remember how to do running better then I though I could... haha and I the podcasts because they keep me on track. I mostly stick with the intervals mentioned in the podcasts but speed up my speed a little bit near the end, and when the podcast goes into cool down I turn the podcast off and go an extra 10 minutes with longer intervals..

Mostly though the couch to 5k is my motivation, I feel like with this program I can really start to reach my weight loss goal which is giant, Im a big girl and I need to drop the pounds back to my old size.. haha and I apologize if all of that comes out more awkward and hard to read, I guess I am more beat then I thought.. time for me to go to bed.. haha night night!

jamielbeck

OK, so I'm a little late to the party, but thinking I want to get in on the action. I went to my iTunes to download the podcasts, and they're not cooperating. I tried both Suz's Couch to 5k Running Podcasts and Couch 2 5k podcast by Zach Snyder and neither have any content. Can anyone point me in the right iTunes direction? I'll be outside as opposed to a treadmill, so someone barking times to me would be very helpful!

Were the sites not loading for you or were you not a fan of the songs? I use Suz's and another podcast by a Nicole. Let me know and I can try and help you

jamielbeck

Has anyone experienced pain in their heel? My right heel has been hurting for about a week now. It's not just when I am working out, I experience pain throughout the day from when I get out of bed on. A friend said it could be heel spurs. I thought I should take an extra day or two off of running just to be safe. Any advice? I want to run tonight but am not sure if thats a good idea.

its_B

Just got back from the gym, did another week 1 podcast, went really well! ^_^
Didnt do as much strength training or weight training today. my body is hating me from yesterday haha.

msarro

Has anyone experienced pain in their heel? My right heel has been hurting for about a week now. It's not just when I am working out, I experience pain throughout the day from when I get out of bed on. A friend said it could be heel spurs. I thought I should take an extra day or two off of running just to be safe. Any advice? I want to run tonight but am not sure if thats a good idea.

I'd talk to a doctor if its serious pain, I don't know enough to really tell you one way or another. Have you ever damaged your heel in some other way?

nickybr38

In regards to the heel pain, doctor visit is a must! I had pain similar to (but not quite as bad) as that and all it took were for some heel supports in my shoes to make it go away but it may be a different story for you so it's always best to consult a health professional.

mamaof2girls

Week 3 part 2 tonight!! I am really excited about the progress I am making! So far, knock on wood.......I haven't found that I need to repeat any weeks....I am doing pretty well.

Everyone else doing good?

Erin

malmom

itunes just wouldn't download the material. the icon wasn't even showing what you would expect for a podcast / album cover. i did do a podcast search and found robert ullray's couch to 5k podcast. that worked fne to get me started on week 1, day 1 at 5:30 this morning! how does his compare to suzy's?

wmcnicol

week 2 day 1 in the bag!!!! I think this is really going to work. I flew though today like it was nothing. (Probably wont be saying that when I'm up to jogging/running for 20 minutes at a time haha) I'm def. enjoying this.

cmriverside

Jamie,

I hope the doctor can give you an easy fix! It bites when you find something you like, and get injured. I'm going to have to take an extra rest day, too. I think I injured my knee (not the joint or patella or splints - feels like ligaments or tendons.)
Jamie -
cmr -

its_B,

Great job woman! I guess your past athleticism is working in your favor. Keep doin' what you're doing!

msarro

Week 2 run 2 in the bag. I don't know why but this morning just about killed me, lol. It seemed harder than the other runs, and for some reason i couldn't get myself to stick to a comfortable pace. I was averaging 8 min/mile for most of the run, and it wasn't until the cool down I went back up to a 13 min/mile average. Oh well, I'll keep at it. Hope everyone else is doing well

jamielbeck

itunes just wouldn't download the material. the icon wasn't even showing what you would expect for a podcast / album cover. i did do a podcast search and found robert ullray's couch to 5k podcast. that worked fne to get me started on week 1, day 1 at 5:30 this morning! how does his compare to suzy's?

when I downloaded Suz's podcast I clicked on the link and downloaded it but when it asked where I wanted it to go I saved it in the folder for itunes music. that way when I plugged in my ipod I could add music directly from that folder cause it is associated with itunes. hope that helps!

its_B

Week 2 run 2 in the bag. I don't know why but this morning just about killed me, lol. It seemed harder than the other runs, and for some reason i couldn't get myself to stick to a comfortable pace. I was averaging 8 min/mile for most of the run, and it wasn't until the cool down I went back up to a 13 min/mile average. Oh well, I'll keep at it. Hope everyone else is doing well

Aww Im sorry you had a not so good run! Next one will definitely be better!

its_B

Jamie,

I hope the doctor can give you an easy fix! It bites when you find something you like, and get injured. I'm going to have to take an extra rest day, too. I think I injured my knee (not the joint or patella or splints - feels like ligaments or tendons.)
Jamie -
cmr -

its_B,

Great job woman! I guess your past athleticism is working in your favor. Keep doin' what you're doing!

FEEL BETTER!!!!! *hugs* I really hope you get back at it soon!

Haha thanks! Since I took it easy yesterday with just the podcast I really want to kick my own butt today, I will sure to keep all of you updated tonight!

I have a question, Is there a difference in Difficulty between the two podcasts? Suz and Roberts that is... I want to do the weeks in order to make sure I don't jump in at a higher level then necessary and to make sure I don't overdo myself and get injured... but is one better then the other or vice verse.. right now i am using Robert's...

msarro

Not sure, I personally just use Robert's. So long as they keep the same timings I don't think there should be a difference. As for those who can't get them to work, if you're using itunes what you need to do is download one of the podcasts from the websites mentioned earlier in the thread. Then, open itunes. Go to "File" and select "Add File to Library." Then navigate to wherever you downloaded the file, select it, and click "Open." Once you've done that, on the left hand side of Itunes, in the Library, you should see an entry for "Podcasts." Select that, and you should see the file you just added. You can double click on it, and it should bring up a list of all of the episodes of the podcast. Click subscribe, and then click the "Get All" button to download all of the episodes.

If you're using something than Itunes, I can't really help

jamielbeck

I called my mom about my heel. She's a nurse and I wanted her opinion before I scheduled a doctors appointment. She gave me some things to try before scheduling the docs appointment. So I'll give it a go and hope to see an improvement.
As far as the podcasts go, I use Suz's and Nicole's podcasts. The only difference is rather than techno music it is more hip-hop. I've been alternating between the two to get some variety. I did learn that Suz's podcast are unedited versions of the songs, not sure it that will bother anyone or not. I must have been so focused on my 1st run of week two that I didn't even notice this until day 2. But basically its all up to what you prefer. :glasses:

nickybr38

I ... had a bit of a bad day yesterday. Today I can't use my right hand properly (MAN it hurts!! I never knew punching a wall could hurt THIS badly), may have bruised ribs, hurt my toe badly enough I can't walk, let alone run, and am basically just a bruised mess.

Haha. It's a LONG story but basically I won't be running for the next few days. I guess in the meantime I'll kill the elliptical machine so my heart doesn't get lazy!

This sucks because I'm really eager to start week 2!!!!

its_B

Wow you sound like my older brother after training in the Corps, or the time when he got into a bar fight..

Feel better! and go kill that elliptical machine!

cmriverside

I ... had a bit of a bad day yesterday. Today I can't use my right hand properly (MAN it hurts!! I never knew punching a wall could hurt THIS badly), may have bruised ribs, hurt my toe badly enough I can't walk, let alone run, and am basically just a bruised mess.

Haha. It's a LONG story but basically I won't be running for the next few days. I guess in the meantime I'll kill the elliptical machine so my heart doesn't get lazy!

This sucks because I'm really eager to start week 2!!!!

Nicky

Tri_Dad

Checking in everyone. Been on the road the last few days so sorry I havnt been around. Just finished week 5 and handled it pretty well. That twenty mins flew by pretty quick. Sorry to hear about all the aches and pains guys! I am proud of everything we are accomplishing. Better faster and stronger every day!

:drinker:

jimswmn

Week 8 Day 2....DONE!!

I really love it and now wonder why I waited so long to get started. Better late then never.

:drinker:

sudzie88

im so excited i found this group!!! I started a few weeks ago, but just got new shoes yesterday. unfortunately, i am also developing shin splints but am trying to work through it. I am in week 4, and hoping to make it to running 2 miles straight soon!! (end of week 5).

yaaaay couch to 5k!

its_B

so didn't make it to the gym last night, to make a long story short- I got asked to babysit, didnt get off until 12:30 and had to crash at my parents, then didnt get up early enough this morning to go.. so i will have to kick my own butt around twice as hard tonight.. which is fin because tonight is technically week 1 day 3...

So I am having a problem getting Suz's podcasts... I download them, then after the initial download when I click on them my itunes says they cannot play the podcasts because the original file is no where to be found.... sigh. :sad:

SatelliteCrush80

Week 6 Day 2 today...beautiful weather so it may be another outside run for me.

msarro

Hope everyone is going strong! I'm looking in to week 3 and I'm a bit nervous consisdering that week 2 day 2 had me gasping for air. I can do it, its just not going to feel pleasant, lol.

sudzie88

week 4 day 1 down!!! it was so exciting to finish, especially since my shin splints have been acting up, but it felt so good today!

way to go to everyone else doing this! it is awesome! i have never felt more active/in shape... i can't wait until the end of week 5! 2 miles in 20 minutes!!!

cmriverside

The Fix: A Primer for Treating Running Injuries

(From the Couch to 5K website)

Find this page online at: http://www.coolrunning.com/engine/2/2_5/228.shtml


Ouch. In your enthusiasm for more miles, you've hurt yourself. Never fear, just about every running injury can be cured within a matter of weeks, and it all starts with these basic principles.
Posted Wednesday, 29 April, 1998

Ouch. You've hurt yourself, but the pain you feel seems less important than the pain of not being able to run. Never fear, just about every running injury can be cured within a matter of weeks. Don't be discouraged, but do be responsible. Your injury is not a bolt from the blue. It happened either because you were doing something wrong, or because your body has a slight structural imbalance. Treating running injuries has to be about treating the cause, not just the pain and symptoms. In the words of the late running guru Dr. George Sheehan, "Treat the reason, not the result."

Don't get us wrong, we aren't dismissing the pain of your symptoms. Before jumping into how to correct the root cause of your specific injury, a few general notes on easing your discomfort:

Most injuries respond well to the "RICE" treatment: Rest, Ice, Compression, and Elevation. Ice the trouble spot for ten minutes on, then ten minutes off, repeating as necessary. You should ice as soon as possible after you have been injured, and immediately after a run if you are running with an injury. Combined with compression (with a cold pack, for example) and elevation, icing goes far to reduce pain and swelling. Heat should only be applied to an injury after the inflammation is gone, probably after about 72 hours. If your swelling has gone down quite a bit, but there's still a little bit of inflammation, try alternating heat and ice after a few days of ice-only treatment.

Anti-inflammatory drugs like aspirin or ibuprofen (e.g., Motrin and Advil) can also ease pain and swelling. But you should never use them to mask pain simply so that you can go running. In fact, never take anti-inflammatories before running, period. Pain, while plainly irritating, serves a useful purpose; it's your body's way of telling you to stop. You are not doing yourself any favors by covering up that pain and ignoring it so that you can run through an injury. You'll only do more harm. Feel free to use these drugs to speed your recovery and ease discomfort, but only when you are not involved in an activity that might aggravate your injury.

Once you've eased the pain, it's time to tackle the real problem and figure out what caused it in the first place. With the help of the crack injury experts at Cool Running, you now have that information at your fingertips. Tell us where it hurts...

> Foot
> Ankle
> Lower leg
> Knee
> Upper leg
> Hip or back
> Chest or belly