Couch to 5km Graduates!!!

shinybonnie

Hey Jan, thanks for your response. Hmm, I think I like the third option: varying the running routine. I'll be thinking it over during the upcoming week. Let me know how you fare with doing the earlier weeks of c25k!

Happyoceangirl

Shiny Bonnie and Jan - I'm with both of you - it's like you peeked in my journal! I too, have been wondering "how to speed up". I can do the 30 minute jog, (and on a good day, 40 mins without stopping) but it really is a jog pace, not a real RUN. (Which, I should say, is impressive considering I truly was a couch potato before Cto5K). I have no idea what my real speed is - since I run outdoors and change the course almost every time.

I've been wondering though, what's next. I started Gto8K with the intention of keeping pace with the music. I've found that it does require me to move faster than when I just go at my normal pace. So, I'm increasing there. (But also worrying about failure!) I agree Jan, the music isn't my pick - and I don't think I can listen to the same podcast more than 3x/week without going off the deep-end. But, it's a place to start!

I did go the other day after my post. I ended up walking for about an hour (to warm up - normally it's only 5 mins!) then ran the first 2 running segments. Then... slowed to a walk. Yesterday was a rest day, tomorrow is a run day. I can do it! Looking forward to runnin' w/y'all.

Osmium - thanks for the encouragement - I love your profile pic! too cute!

Happyoceangirl

Oh, and I googled 8k - it's 4.97 miles.

maddiebabe

Ok...Good news, we started posting again. I was sitting on the couch (shhhhh) on the weekend checking on here and I was a little sad that no one had really posted anything, myself included.

So on that note, I got out yesterday morning and went for a 4km run which i figured isnt too bad considering I havent really run other than the odd 10 minute jog in the last few weeks so I was happy. It was the last day of the month, and in my job its always our most stressful/high pressure day so I definately needed an extra boost...and it worked, I had a GREAT day and didnt get down at all (which usually happens to me the last day)

wooo running!!!!!

Im so glad to see everyone moving along on their programs. I am struggling, I want to do the Gateway to 8km but I HATE the music. I am still trying to figure out if there is a way to make a pod-cast over my own music because If I could do that, it would make everything wayyyy better

Anyway, I just really wanted to check in and say great job to all of you guys, you ROCK!!!!

JPriceGA

So we all hate the gateway to 8k podcast... wish I knew how to make one. I'd make a "Run in the Country" series :-)

I tried using the gateway to 8k on the treadmill yesterday and it was really dreadful. Warmed up for 5, ran for 10 and couldn't take it anymore - had to make a pit stop anyway, and when I returned the treadmills were all full, so I picked up again on a stationary bike and rode for 30 minutes. For some reason, it's easier to tolerate the music cycling than running. I think I'll use it for that, but go back to the Ullery podcasts for running. So I got in 45 minutes between the two!

For the bike I started at level 8, and ended up lowering it back to level 6 after the first 10 minutes, but I finished out the last 5 at level 8 again. I'm going to try to pick up a spin class at the gym this week or next to see how I like that.

songbyrdsweet

I don't hate the G28K podcasts LOL...not my favorite, but they're free, so I'm not going to complain!

I did Day 1 of Week 9 on Thursday, but have only done elliptical cardio since then, so I am going to run Day 1 again today and start the week over again. I should be finished up with this by the second week of December, at which point I'm starting the Highway to 10K. Woohoo!

shinybonnie

Hi guys,
Tuesday's my resting day, so I was just checking in to see how others were doing. Tomorrow I'll be doing W9D2 of c25k, so I'm almost done! After that, I am going to look into what Jan suggested: a varied program of running where I'm still running 3x/week, but one day it will be faster, shorter runs; another day will be longer, and I guess the 3rd day will be even longer/slower.... I want to find a "proven" program that tells me exactly what to do. Hehe! I'll let you know what I find.

shinybonnie

Hi guys,

I did look into "speed work" training, and found some interesting ideas. The coolrunning.com website has some good training programs. They have programs for "beginners," but describe "beginner" as someone who runs 15-25 miles a week, runs the 5k in 26 minutes or more, and has been running for 6 months. I decided that I am not even a beginner yet. I "run" 6 miles a week and have been doing this for like 3 months. So I am going to wait until I've been running 6 months, and then I'll start the coolrunning speed training program for beginners. I don't want to end up hurting myself.

Hope everyone is doing well.

Oh, I did do my run today, and it went well. I posted about it on other threads and I'm sure you ppl are sick of seeing my avatar! The only issue I had was the recurrence of an ache in my left knee and right hip. This had started about 4 weeks ago, and I bought fancy new runner's shoes which seemed to have corrected the problem. Today the pain was back. :frown:

Take care!

JPriceGA

Today is a rest day for me :-)

Jessica68

Just dropping in to say HELLO! Cant wait to graduate up to this thread! Im barely on c25k week 3 day 1. But one day I'll grow up and be here!

savvystephy

Well, tomorrow is my last 30 minute run to be an official C25K graduate. :bigsmile:

Jessica - Keep up with it. It'll go a lot faster than you think.

Bonnie - The plan sounds interesting. I may check it out when I become a "beginner" runner according to their standards.

Happyoceangirl

Yay Stephy! Congratulations - looking forward to hearing how it goes!

I went out today - thought I'd start week 2 of Gto8K.... and somewhere, somehow, I've done a backslide in my endurance. It makes no sense. Maybe it's the music?? That, and I just moved up to level 3 on the 30 day shred and it's doing a number on my thighs. I know they'll get strong (sooner rather than later), but I think that's interfering with having the oomph I need to just run through it.

I ran 8 mins, walked 1, ran 7, walked 1, ran 2, walked more, tried to run again and quit in about 90 seconds. And i was doing continuous 30 and even 40 minute jogs 2-3 weeks ago...:frown:

Gave myself a pep talk though - and decided it's just good that I'm out doing it, if I really DID backslide, all I have to do is stick with it and build back up... after all, I started Cto5K from total scratch. Decided to set some incentives... new running shoes (which I need) and, on a more fun note, some cuter running gear. That will be worth running for!

Bonnie and Jan, let me know how it's going for you guys - I'm still trying to figure out what I should be doing.

savvystephy

Smiles - Sorry about the endurance problem there! It could be 30 Day Shred (as that makes me sore too!). If you're saying you need new running shoes, the ones you're currently wearing could be the problem too. So, get a new pair of running shoes and some cute running attire, and I'm sure you'll get back into running 40 minutes again!

chrissyh

It really could be the shred-it's intense. Since I've been adding miles, I cannot do kickboxing - running and kick was just too hard on my hips and knees so I am doing Step in stead and its fine - try to go back to level 2 or switch to another workout and see if it helps. Sometimes your body needs a rest day - have you taken one? Shoes have made a WORLD of difference for me too.

did a 6 mile dreadmill run yesterday - I hate that thing but at least I did it! Realized at bedtime I didn't ache - getting stronger with every run

savvystephy

Woohoo! I ran 35 minutes today instead of 30. Which resulted in 2.77 miles in length. (I did walk for 30 seconds on one hill because my HR was getting really high and I felt like vomiting. So, a 30 second recovery isn't too bad). So, I am officially a C25K graduate now.

Chrissy - great job on the 6 miles!

laurajoyk

Ok so I used to talk to some of you guys on the other c25k thread and was about to graduate with all of you about a month ago, but I hadn't ran since I was sick a month ago sadly. I wrote on the other thread and no one wrote me back, so I figured even though I am having to start running the c25k from week 4 again instead of jumping in where I left off at week 8 I would still get the awesome support from you guys since you guys are just awesome like that :laugh: So even though I haven't graduated yet I was going to see if I could post on here with you

I started running again yesterday finally! LOL I had to start on week 4 day 3 sadly and it was pretty rough but I made it through, I'm going to do that run a couple more times to get back into the swing of jogging again. I really want to run an 8k next summer, so I am going to work hard to get there

How has everyone been? I have missed talking to you guys.

Happyoceangirl

Thanks Steph and Chrissy, for those ideas and support. I could back down to level 2 if I find I have to. I'm sort of hoping to just finish out level 3 (it's a badge of honor thing!) If I can continue daily, I have just 6 more days of it....

The bad news is - I went to the beach today and I fell while walking down the hill - and rolled my ankle.:frown: :grumble: It's slightly swollen - I have been walking on it and while it isn't awful, I keep thinking "does this mean I can't run tomorrow?" I'm not sure. May have to take a couple of days off from running / shredding (both). And, if can handle, at least will walk. I'll know more tomorrow....

Ay ay ay.

Congrats on finishing week 9 - that's so great!

JPriceGA

laurajoyw - Welcome back! I think most of us are also on the "wannabe runner's thread" too.

Smiles - elevate and ice! Take good care of those ankles!

Yesterday was an off-program day for me all around - I went crazy on the food side (haven't done that in MONTHS), planned all day to go to my aqua class, then at the last minute decided to go a little later and run instead... but first run a couple errands, and never made it to the gym at all! Now I'm up in the middle of the night with a headache. Bleh!

savvystephy

Thanks Smiles. Definitely ice it and take a break. It's better to be on the safe side than push yourself and injure your ankle worse.

Jan - Sorry yesterday didn't go so well. I am sure today will be better.

Laura - glad you're feeling back up to running.

elephantmeg

I've been looking for a 5K to run since I finished the program. There's one on NYE that supports a great cause. I'd love to do it just to feel like I've completed this KWIM? I've done all my running inside on a treadmill in short and a t-shirt-what should I buy to wear on an outside run? I figure I'll need to practice outside some. I live in VA so it could be anything from 20-50 deg or so. My guess would be 30-45 deg. Help please

savvystephy

I've been looking for a 5K to run since I finished the program. There's one on NYE that supports a great cause. I'd love to do it just to feel like I've completed this KWIM? I've done all my running inside on a treadmill in short and a t-shirt-what should I buy to wear on an outside run? I figure I'll need to practice outside some. I live in VA so it could be anything from 20-50 deg or so. My guess would be 30-45 deg. Help please

Hey there. I would invest in some synthetic under layers (long johns remember NO cotton). What I have been running in the 40 - 50's right now, is a synthetic under layer (so it wicks away moisture) and shorts and a t-shirt over that. If I get warm I can roll the sleeves and legs up to under my t-shirt and shorts. As it gets colder I will wear a fleece as well. I have ear warmer headband I wear over my ears and wind breaking gloves for my hands. You want to feel cool when you first get outside so you don't overheat while working out. When you are a little cool when you first go outside you will warm up as you exercise. Synthetics are important so that they don't hold the moisture when you run. As for your feet, as it gets cooler, to keep warm you can get wool socks - but be sure to wear a sock liner underneath them (men's synthetic dress socks are good for that) so they don't soak up all your sweat. If you feel the need to wear more layers on your feet too. I learned this from outdoor backpacking trip through the wilderness education association.

elephantmeg

I've been looking for a 5K to run since I finished the program. There's one on NYE that supports a great cause. I'd love to do it just to feel like I've completed this KWIM? I've done all my running inside on a treadmill in short and a t-shirt-what should I buy to wear on an outside run? I figure I'll need to practice outside some. I live in VA so it could be anything from 20-50 deg or so. My guess would be 30-45 deg. Help please

Hey there. I would invest in some synthetic under layers (long johns remember NO cotton). What I have been running in the 40 - 50's right now, is a synthetic under layer (so it wicks away moisture) and shorts and a t-shirt over that. If I get warm I can roll the sleeves and legs up to under my t-shirt and shorts. As it gets colder I will wear a fleece as well. I have ear warmer headband I wear over my ears and wind breaking gloves for my hands. You want to feel cool when you first get outside so you don't overheat while working out. When you are a little cool when you first go outside you will warm up as you exercise. Synthetics are important so that they don't hold the moisture when you run. As for your feet, as it gets cooler, to keep warm you can get wool socks - but be sure to wear a sock liner underneath them (men's synthetic dress socks are good for that) so they don't soak up all your sweat. If you feel the need to wear more layers on your feet too. I learned this from outdoor backpacking trip through the wilderness education association.

thank you so much! that was exactly what I needed to know

shinybonnie

Hello all I just completed W9D3 of the c25k today. I plan to continue running 30 minutes 3x/week for the next few months. Around March, I plan to start working on pushing myself harder and increasing my speed. But for now, I intend to "coast" at this level for a while.

I think I mentioned that I'd found an indoor place to run. Our high school has an indoor track that goes around (above) the basketball court. I'm not sure how many laps make a mile, but in 30 minutes, I did 23 laps. I need to find out how many laps make a mile. The last lap and a half, I threw some sprints in there just for the heck of it.

Who else had to run today? How'd it go?

savvystephy

I've been looking for a 5K to run since I finished the program. There's one on NYE that supports a great cause. I'd love to do it just to feel like I've completed this KWIM? I've done all my running inside on a treadmill in short and a t-shirt-what should I buy to wear on an outside run? I figure I'll need to practice outside some. I live in VA so it could be anything from 20-50 deg or so. My guess would be 30-45 deg. Help please

Hey there. I would invest in some synthetic under layers (long johns remember NO cotton). What I have been running in the 40 - 50's right now, is a synthetic under layer (so it wicks away moisture) and shorts and a t-shirt over that. If I get warm I can roll the sleeves and legs up to under my t-shirt and shorts. As it gets colder I will wear a fleece as well. I have ear warmer headband I wear over my ears and wind breaking gloves for my hands. You want to feel cool when you first get outside so you don't overheat while working out. When you are a little cool when you first go outside you will warm up as you exercise. Synthetics are important so that they don't hold the moisture when you run. As for your feet, as it gets cooler, to keep warm you can get wool socks - but be sure to wear a sock liner underneath them (men's synthetic dress socks are good for that) so they don't soak up all your sweat. If you feel the need to wear more layers on your feet too. I learned this from outdoor backpacking trip through the wilderness education association.

thank you so much! that was exactly what I needed to know

Not a problem! It's really what works for you too though - because you may have a higher or lower cold tolerance than I do. They key is layer, so that you can take something off if you get too hot (and tie it around your waist or hold on to it for the remainder of your run). If you have any questions about layers, etc, feel free to shoot me a message and I will help you to the best of my ability from my backpacking knowledge.

Bonnie - I am glad your run went well today! Good for you!

JPriceGA

Hello all I just completed W9D3 of the c25k today. I plan to continue running 30 minutes 3x/week for the next few months. Around March, I plan to start working on pushing myself harder and increasing my speed. But for now, I intend to "coast" at this level for a while.

Congratulations!!!!!

Happyoceangirl

Right on Shiny Bonnie! Still no run for me, but I did go for a short walk today, ankle is feelign better. Maybe I can get back out there tomorrow?

songbyrdsweet

I've been looking for a 5K to run since I finished the program. There's one on NYE that supports a great cause. I'd love to do it just to feel like I've completed this KWIM? I've done all my running inside on a treadmill in short and a t-shirt-what should I buy to wear on an outside run? I figure I'll need to practice outside some. I live in VA so it could be anything from 20-50 deg or so. My guess would be 30-45 deg. Help please

The G28K podcast states to dress as though you're running in weather that's 20 degrees warmer than the actual temp. So if it's 40 outside, dress like it's 60...you don't need as much as you might think. The best outfit I've worn (and I live in VA too! Blacksburg) is a dri-fit t-shirt with winter gloves and long leggings and a head band. You lose a lot of heat through your hands and head, so keeping those covered allows you to cover your body in lighter clothing and still feel comfortable.

As for me, today I am completing Week 9 of the G28k program...WOW. I'm almost done! I never finish stuff like this!!
And I have new Sauconys in which to do it!!!! :drinker:

savvystephy

I've been looking for a 5K to run since I finished the program. There's one on NYE that supports a great cause. I'd love to do it just to feel like I've completed this KWIM? I've done all my running inside on a treadmill in short and a t-shirt-what should I buy to wear on an outside run? I figure I'll need to practice outside some. I live in VA so it could be anything from 20-50 deg or so. My guess would be 30-45 deg. Help please

The G28K podcast states to dress as though you're running in weather that's 20 degrees warmer than the actual temp. So if it's 40 outside, dress like it's 60...you don't need as much as you might think. The best outfit I've worn (and I live in VA too! Blacksburg) is a dri-fit t-shirt with winter gloves and long leggings and a head band. You lose a lot of heat through your hands and head, so keeping those covered allows you to cover your body in lighter clothing and still feel comfortable.

As for me, today I am completing Week 9 of the G28k program...WOW. I'm almost done! I never finish stuff like this!!
And I have new Sauconys in which to do it!!!! :drinker:

You live in Blacksburg! How cool! Attending Virginia Tech then? I went to college in Roanoke (Hollins University).. Wish I was living there now but couldn't find a job after I graduated (still can't). Hoping to be in graduate school in the fall though.

songbyrdsweet

I've been looking for a 5K to run since I finished the program. There's one on NYE that supports a great cause. I'd love to do it just to feel like I've completed this KWIM? I've done all my running inside on a treadmill in short and a t-shirt-what should I buy to wear on an outside run? I figure I'll need to practice outside some. I live in VA so it could be anything from 20-50 deg or so. My guess would be 30-45 deg. Help please

The G28K podcast states to dress as though you're running in weather that's 20 degrees warmer than the actual temp. So if it's 40 outside, dress like it's 60...you don't need as much as you might think. The best outfit I've worn (and I live in VA too! Blacksburg) is a dri-fit t-shirt with winter gloves and long leggings and a head band. You lose a lot of heat through your hands and head, so keeping those covered allows you to cover your body in lighter clothing and still feel comfortable.

As for me, today I am completing Week 9 of the G28k program...WOW. I'm almost done! I never finish stuff like this!!
And I have new Sauconys in which to do it!!!! :drinker:

You live in Blacksburg! How cool! Attending Virginia Tech then? I went to college in Roanoke (Hollins University).. Wish I was living there now but couldn't find a job after I graduated (still can't). Hoping to be in graduate school in the fall though.

Yes I am! I attended Radford U for undergrad. I actually would love to teach at Hollins once I finish my degree. I really love the Roanoke area and I never want to leave the mountains! Well, unless I'm headed to a mansion in a tropical wonderland. Then I might. :laugh: Where did you end up moving?

savvystephy

I've been looking for a 5K to run since I finished the program. There's one on NYE that supports a great cause. I'd love to do it just to feel like I've completed this KWIM? I've done all my running inside on a treadmill in short and a t-shirt-what should I buy to wear on an outside run? I figure I'll need to practice outside some. I live in VA so it could be anything from 20-50 deg or so. My guess would be 30-45 deg. Help please

The G28K podcast states to dress as though you're running in weather that's 20 degrees warmer than the actual temp. So if it's 40 outside, dress like it's 60...you don't need as much as you might think. The best outfit I've worn (and I live in VA too! Blacksburg) is a dri-fit t-shirt with winter gloves and long leggings and a head band. You lose a lot of heat through your hands and head, so keeping those covered allows you to cover your body in lighter clothing and still feel comfortable.

As for me, today I am completing Week 9 of the G28k program...WOW. I'm almost done! I never finish stuff like this!!
And I have new Sauconys in which to do it!!!! :drinker:

You live in Blacksburg! How cool! Attending Virginia Tech then? I went to college in Roanoke (Hollins University).. Wish I was living there now but couldn't find a job after I graduated (still can't). Hoping to be in graduate school in the fall though.

Yes I am! I attended Radford U for undergrad. I actually would love to teach at Hollins once I finish my degree. I really love the Roanoke area and I never want to leave the mountains! Well, unless I'm headed to a mansion in a tropical wonderland. Then I might. :laugh: Where did you end up moving?

I LOVE Roanoke. I wish I could be back there so badly. I moved to Southern New Jersey to live with family.. since being unemployed doesn't equal renting an apartment. Hollins is a great University. You should definitely apply there.. and if you do, I could try to send Alumnae love. The thing i miss most about the area is the mountains. New Jersey is so flat and boring.. especially compared to the Roanoke landscape. :laugh: