Couch to 5km Graduates!!!

jlbay

Finished Wk 2 of the G28k (I skipped week 1). I really felt like I could run longer (I kept running over my time w/o noticing). I'm tempted to skip to week 4 next week, but wondering if it is a good idea... I'm thinking since it is beginner level and I'm not adding a lot of distance it won't hurt, but they do say only increase 10% a week... Anyone else skip ahead on plans?

Felt pretty good and my time went back down. For some reason last week I ran UBER slow. Not that I was fast this week at 11:51 miles, but much better than last week. I am SO slow, but I'm trying to focus on good form and increasing time/distance for now. I think I will start some speed training after this G28k.

Try Week 3 first...see how you feel after day 2. If a single run doesn't challenge you, repeating it several times a week generally will, especially when combined with cross-training. Also, the pace of each week increases, so week 4 will be both faster AND longer than week 2 or 3.

Hmmm... good point about the "faster AND longer" for each week. So, I followed your advice and moved to week 3.

G28k -
Wk3 - D1 - Done on Monday. Felt great. Had rain and wind, but sun came out after so it wasn't too bad. Burrrrr - too cold for rainy runs.

maddiebabe

awwww yay JAN you found us I am glad you tried the cycling. I work in a fitness club and I lvoe the cycling classes, theyare a great addition

iplayoutside19

My course work in C25K will be completed on Thursday. I have a 2 miles race this weekend, and then My graduation ceremony is on Dec 12th for my first 5K race.

I'm already signed up for another 5K in late Janurary. However, after that I have no idea what I should do next.

songbyrdsweet

Finished Wk 2 of the G28k (I skipped week 1). I really felt like I could run longer (I kept running over my time w/o noticing). I'm tempted to skip to week 4 next week, but wondering if it is a good idea... I'm thinking since it is beginner level and I'm not adding a lot of distance it won't hurt, but they do say only increase 10% a week... Anyone else skip ahead on plans?

Felt pretty good and my time went back down. For some reason last week I ran UBER slow. Not that I was fast this week at 11:51 miles, but much better than last week. I am SO slow, but I'm trying to focus on good form and increasing time/distance for now. I think I will start some speed training after this G28k.

Try Week 3 first...see how you feel after day 2. If a single run doesn't challenge you, repeating it several times a week generally will, especially when combined with cross-training. Also, the pace of each week increases, so week 4 will be both faster AND longer than week 2 or 3.

Hmmm... good point about the "faster AND longer" for each week. So, I followed your advice and moved to week 3.

G28k -
Wk3 - D1 - Done on Monday. Felt great. Had rain and wind, but sun came out after so it wasn't too bad. Burrrrr - too cold for rainy runs.

Cool!

I completed Week 7 yesterday with one of my best runs! :happy: The weather was AMAZING...about 70 degrees, very little wind, perfect humidity. I got to run on my favorite trail, too. With 46 minutes running and 12 minutes walking, I completed 5 miles.

I start Week 8 tomorrow. I can't wait!! :happy:

JPriceGA

My course work in C25K will be completed on Thursday. I have a 2 miles race this weekend, and then My graduation ceremony is on Dec 12th for my first 5K race.

I'm already signed up for another 5K in late Janurary. However, after that I have no idea what I should do next.

"Coursework" Too funny!

And.. Maddiebabie - Thanks! The spin classes are always full at my gym... I'm going to work at it on my own for a bit - then try and squeze my way in.

Thanks for the direct link to the podcasts for gateway to 8k - I couldn't find them when I looked the other day. I now have downloaded all of them - next step is to find the connector thingy to my blackberry and load them! No running/workout today - have to go from one job to another tonight. Gotta keep the wolves from the door, ya know.

songbyrdsweet

Whew...did Day 1 of Week 8 in the 8K series...two 20 minute running sessions and two 2-minute rests. The pace was FAST. I was RUNNING, not jogging. Great workout though! :happy:

I can't believe I've been running every other day for 2 months now! I actually got up to 137.6 (yikes) around the beginning of the program when I was being bad and still drinking and stuff all the time. Last week I was down to 132.8 after cleaning up my diet and maintaining the running. I'm so proud that I've stuck with it! Usually I get side-tracked or bored, but this program gives me concrete goals and I love that.

JPriceGA

A friend of mine and her boyfriend are going to sign up for the "my first triathalon" with me. They are both way more in shape than I am, but neither has done a tri event so they qualify. So, I guess I'd better sign up. You guys will get to hear all about it between now and next June!

Happyoceangirl

I'm still here... and with you guys. I got slammed with a cold last week and it started POURING non-stop (Friday through yesterday, Wednesday).... so, the running took a rest. I was so happy when it started to clear up yesterday - I got out there and got back in the groove. I only ran for about 25 mins - with breaks in between (sad!) but it was better than sitting on the couch.

I don't know why I'm dragging my feet in syncing the Gateway to 8K.... maybe I'm scared it will be too much? So silly though - cuz I LOVED Suz' cto5K podcasts - they gave me something to look forward too.

JPriceGA

Smiles - I got mine loaded up this week and I'll run week 1 (Gateway to 8k) for the first time today or tomorrow... come run with me :-)

You only have to run 7 minutes at a time! Pshaw.

maddiebabe

songbyrd, jan, smiles...your posts jsut made me want to get out and run. I cant tonight becuase I have my weekly horseback riding lesson with the fiance, but sunday I am off ALL DAY and it will be the perfect time to get back int othe running again!

I have slacked the last few weeks and one of the instructors at the gym where I work is a runner and she has been talking to me for the last couple weeks and she has gotten me all pumped and ready to go again!!!

Im going to download the gateway podcast tonight or tomorrow so Im ready to go sunday

msarro

Graduated some time ago. I am currently working on getting back up to a 5k after tearing a ligament in my ankle. However after that's back, I'll be starting to train for a half marathon again.

mommared53

Hi all. I haven't been running for the last couple weeks and I finally told lmy daughter we need to start running again because our 5k is coming up and we're running out of time to train. We went t the gym last night and I managed to run 3.2 miles on the treadmill. So I'm pretty proud of myself. Our Seattle 5k is on the 28th and there's another 5k in Kent right across the street from my apartment complex so I'm REALLY excited about that one. There'll be no reason I can'tmake it to that one. :laugh: Unless I'm sick of course.

Happyoceangirl

Smiles - I got mine loaded up this week and I'll run week 1 (Gateway to 8k) for the first time today or tomorrow... come run with me :-)

You only have to run 7 minutes at a time! Pshaw.

Yeah!!!:happy: Happily! I finally got in gear and went out today.... it was ... tough! BUT, in a good way! I think I've done some backsliding since finishing Suz' podcast ... I didn't have anything structured to help me with the pace. On a good day I can run 40 mins straight (well, jog them) but keeping pace with this pushed me more!

Jan - so excited to start this with you!
Maddie - Glad you're feeling inspired -you're gonna love getting back out there! I'm already looking forward to reporting in to this thread again.
Momma - you go - 3.2 miles! Woo-hoo!!! ARe you shooting for any certain time?

Oh - PS - Since it's Friday and this was my first day of G28k, I used it as "practice". I'll officially start week 1 on Sunday or Monday. Are we supposed to do it 3x/week?

mommared53

Smiles - I got mine loaded up this week and I'll run week 1 (Gateway to 8k) for the first time today or tomorrow... come run with me :-)

You only have to run 7 minutes at a time! Pshaw.

Yeah!!!:happy: Happily! I finally got in gear and went out today.... it was ... tough! BUT, in a good way! I think I've done some backsliding since finishing Suz' podcast ... I didn't have anything structured to help me with the pace. On a good day I can run 40 mins straight (well, jog them) but keeping pace with this pushed me more!

Jan - so excited to start this with you!
Maddie - Glad you're feeling inspired -you're gonna love getting back out there! I'm already looking forward to reporting in to this thread again.
Momma - you go - 3.2 miles! Woo-hoo!!! ARe you shooting for any certain time?

Oh - PS - Since it's Friday and this was my first day of G28k, I used it as "practice". I'll officially start week 1 on Sunday or Monday. Are we supposed to do it 3x/week?

I'll be happy just to finish. :ohwell:

JPriceGA

completed first run of gateway to 8k tonight, went 3 miles in45 minutes, then swam 16 laps. Ahhhh

savvystephy

I am almost done with C25K (I am on Week 8), so I thought I would tag this thread for two weeks from now. :happy: I am thinking of doing G28K after a couple weeks of just running (no training program) and some 5K races. :happy:

songbyrdsweet

Went on Week 8, Day 2 of the G28K program tonight. I ate too many carbs before so my tummy was feeling yucky, but man did my legs feel AWESOME! I really booked it! :happy:

JPriceGA

Way to go Stephanie and Songbyrd!

Happyoceangirl

Ditto to what Jan said - way to go guys! Jan, good job - on day of of Gto8K. Today is supposed to be my run day. It's 2:30 pm and I haven't headed out to do it yet. Maybe this will amp me up. I always feel so good after I get out and do it. (Maybe it will help to remind myself of that).

If I don't go this afternoon - I will first thing tomorrow morning - if will be my official start for Gto8K. (Friday was just a practice run!)

JPriceGA

Today was a cycling day for me - went 17 miles on the stationary bike in 40 minutes. I did it to week2 of gateway to 8k (minus the cool-down part). It will take a bit for me to get used to the electronic music. Not my favorite genre of dance music, but hey, there's a clear beat.

Happyoceangirl

Great job Jan - 17 miles is awesome! What an inspiration! Indoor or outdoor cycling? Just curious!

I officially started Week 1, Day 1 of Gto8K today. (Friday was a practice day). I found that keeping pace with the music was a bit of a challenge (which is good - I've needed a challenge since finishing Cto5K). By the 3rd running interval at that pace, I was getting tired, and by the 4th, I had slowed down, but I ran it all. My goal is by the end of this week, to be able to push it through all 4 without slowing down to snail pace.

Glad to be on board, let's all have a great week!

JPriceGA

Smiles - that's great! Good for you!


I was going to go run today, but got out of work late and decided to chill instead. But... notice my ticker... I broke the 50 lb to go barrier!

songbyrdsweet

Smiles, I found that I adjusted to the pace quickly. A lot of it is form and breathing. I actually was ahead of the pace for the first week but then as it increased it became challenging, and my first day on Week 8 was tough. But day 2 wasn't bad and I'm thinking day 3 will be doable (cutting carbs though, so it'll suck :laugh: ).

Congrats JPrice!!:happy:

chrissyh

I just checked and the Myrtle Beach Half I hoped to do in Feb is 91% full.....I am really scared to preregister with weather being one issue - training wouldn't be done til 1 or 2 weeks before IF I am able to maintain the schedule as it is.....what to do??????????

Happyoceangirl

Smiles, I found that I adjusted to the pace quickly. A lot of it is form and breathing. I actually was ahead of the pace for the first week but then as it increased it became challenging, and my first day on Week 8 was tough. But day 2 wasn't bad and I'm thinking day 3 will be doable (cutting carbs though, so it'll suck :laugh: ).

Congrats JPrice!!:happy:

Thank you for the encouragement..... my main challenge seems to be lung capacity. I was pretty much a couch potato before I started Cto5k (so the program was fitting, :blushing: ) and I found an enormous sense of accomplishment in sticking with the program. From your picture - you look like you are in fantastic shape - (definitely an inspriation!!!) - maybe by the end of this, I can also say that I was ahead of hte pace somewhere!:laugh:

When you say you're cutting carbs, what's that about? (Sorry to be clueless....)

songbyrdsweet

Smiles, I found that I adjusted to the pace quickly. A lot of it is form and breathing. I actually was ahead of the pace for the first week but then as it increased it became challenging, and my first day on Week 8 was tough. But day 2 wasn't bad and I'm thinking day 3 will be doable (cutting carbs though, so it'll suck :laugh: ).

Congrats JPrice!!:happy:

Thank you for the encouragement..... my main challenge seems to be lung capacity. I was pretty much a couch potato before I started Cto5k (so the program was fitting, :blushing: ) and I found an enormous sense of accomplishment in sticking with the program. From your picture - you look like you are in fantastic shape - (definitely an inspriation!!!) - maybe by the end of this, I can also say that I was ahead of hte pace somewhere!:laugh:

When you say you're cutting carbs, what's that about? (Sorry to be clueless....)

Ah, see I am on the other end. My legs can't turn over fast enough to really get me out of breath! It's definitely a HUGE accomplishment to go from a sedentary lifestyle to regular exercise. When I was a freshmen in college and told my parents I was becoming an ESHE major, they said 'But you never get off the couch!" And then I came home after a semester and they saw that I had indeed gotten off the couch LOL

I'm cutting carbs, meaning reducing my dietary intake of carbohydrates, especially from grains. Now I take in less than 20% of my calories from carbs and they are almost all from starchy veggies (mostly peas). I'm doing it this week to deplete my sugar stores so that the first few hundred cals of carbohydrates will be used to replenish that (glycogen) rather than being shunted towards fat-making pathways. And I'm just a glutton for punishment.

Happyoceangirl

Looks like our thread needs a jolt! No posts in 5 days?!?!? Does that mean no runs in 5 days either? Yikes!

Does anyone else ever get a panicky feeling when the routine gets thrown off and you haven't ran or jogged in a few days? I've got this silly mental trip happening telling me that I'm backsliding and can't do this anymore - all b/c i haven't been out in a few days, and on schedule.....

Common sense tells me that's not true, I may need an extra push to get back out there before I really DO backslide.... my shoes are on, got the running gear on..... it's time to go. I just need to GO.

osmium

I finished the C25K on the 1st April 2009. It's given me a whole new addiction - running! I love it! I run ~30-40km per week now. It's amazing when I look back to the beginning of the year when running 60sec was hard

smiles - I definitely feel so strange if I miss a run or take a rest day. I make myself do them though and I always feel better for it. I'll bet that your next run is one of those magic runs, where it just flows! I often think that I've swapped one addiction (bad food) for another (running). At least this addiction is easier to monitor and is better for me!

shinybonnie

Hi guys,
I'm in W9 of the C25k, and not sure what I'm going to do after this. I'm not really interested in running for longer than 30 minutes 3x/week, but, to be honest, when I started doing the C25k, I wasn't too interested in running 30 minutes. So anyway, I don't think I'll do a 10k program, but maybe this 8k that Songbyrdsweet spoke of... How many miles is 8k? And how many minutes do they have you working up to?
The other thought I have is that my speed sucks big time. In 30 minutes, I am only doing 9 laps around the track (2.25 miles), so that is like, what? 4.5 mph? maybe? When I started C25k, I was running like 6mph. But when I got to the point where you have to run 3 and 5 minutes, I could not maintain that speed and was almost puking, etc. So I slowed down big time, thinking, "I will build up the endurance to be ABLE to run for extended period of time, then work on speed later." Now that I'm running 30 minutes, I'm not sure HOW to speed up! Isn't that totally newb-ish? Sounds dumb: I don't know how to speed up. Does anyone have any suggestions for increasing speed? I like the interval training of c25k. Do you think I could incorporate that into my quest for speed? Like, I was thinking, flat-out RUN for 60 seconds, then drop down to jog for 90 seconds (basically W1 of C25k only jogging instead of walking) and do that for my 30 minute run?
Any suggestions would be appreciated

JPriceGA

Hi Shinybonnie! Saw you over on the wannabe runners thread too! I'm right with you on the speed, confusion or what to do next etc. You can see my struggles of the past couple of weeks if you want, but the condensed version is this...

From what I've read, speed comes with interval training, so I've been doing earlier weeks of c2 5k on the treadmill with higher speeds for the "run" part. The shorter the time I have to run, the faster I set the treadmill speed.

I also share the "I don't wanna's" on longer runs, but as I read, it seems like every 5k training program associated with speeding up also includes longer runs, either by time or distance. So the choices seem to be...

keep running 30 min 3x/wk (which isn't a bad option - and I agree, didn't seem possible 9 weeks ago)

Move up to longer runs by adding 5 minutes a week or starting gateway to 8k (haven't found good podcasts for this yet - the ones I downloaded are techno-blah-boring but good for not thinking about anything) which starts with 7 minute intervals alternating with 1 minute walks

Vary the running routine with shorter faster intervals on some days, with one longer distance run a week (most say add 10% or 1/2 mile each week, and don't worry about how long it takes to get you there)