Goodbye Intervals - Starting week 7 mid August?
kimpossible471
Posts: 268 Member
This week starts week 7 for me. No more intervals....who's with me?
I'm looking forward to the change - and to just trying to push a little farther each week. How about you? Nervous? Excited? Let me know how it goes for you.
KP
I'm looking forward to the change - and to just trying to push a little farther each week. How about you? Nervous? Excited? Let me know how it goes for you.
KP
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Replies
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I just finished week 8. It is hard for me to not feel like giving up mid run. Around 15 minutes in I am thinking, ONLY 15 MINUTES? But I am doing it. Pushing myself.0
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Couldn't fit Day 1 of Week 7 into y schedule yesterday so I went out at 6:00am this morning and knocked it out.
I started using Nike+ so I could get an idea of my pace. I ran 2 complete miles without stopping even though my C25K app had already said I was done. Took me just a little over 28 minutes to go the 2 miles, and then I walked another mile to make sure I could do a complete 3K. All done, I was 54 minutes and 514 calories according to my Polar FT4 heart rate monitor.
I'm disappointed at running 14 minute mile, but considering 6 weeks ago I could barely go a minute or two its really remarkable when you look back at your progress! That gives me encouragement to think I can run the entire 3 miles and maybe get my pace down to 11 - 12 minutes?
I'll find out on Sept 8!0 -
hi there x just starting from the beginig again tomorrow x previously got to 20mins straighr sooo dissapointed with myself x
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Hi Paula. Take pride in the fact that you are dusting off and getting back at it - a lot of people don't. You can do it!hi there x just starting from the beginig again tomorrow x previously got to 20mins straighr sooo dissapointed with myself x0 -
So, I did my week 7 day one today. I did walk a couple of under 30 second stretches to get my breathing controlled - but tacked a few extra minutes to the end. Then walked with short jog intervals the rest of a 5k. Came in at 42:10 - which is a couple minutes faster than last week. Overall it felt pretty good - I got some arch support inserts for my running shoes - which seem to have alleviated the shin splints I've been having.
Keep me posted on how the rest of the week goes for everyone!0 -
I'm due to do week 7 day 1 today or tomorrow.i think I'm ready just nervous. I need advice on how to get faster though?0
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Duplicate post sorry.0
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I'm no expert - am new to running. My plan was to take day 1 of each week slow enough to get through, and try to up the speed with days 2 and 3. I'm really still focusing on getting the prescribed time done, adding enough walking to get the full 5k distance in - and figure that speed will come with time.I'm due to do week 7 day 1 today or tomorrow.i think I'm ready just nervous. I need advice on how to get faster though?
I was also thinking of starting the program over when done - but instead of walk/jog intervals, doing them as jog/run to start working on increasing the pace.0 -
As if my legs weren't tired enough from this morning (W7D1)....I was thinking dinner had too many calories so I should go for a little bike ride.
1 hour 16 minutes, 630 calories, and 9.7 miles later my legs officially feel like Jello :happy:0 -
I'm due to do week 7 day 1 today or tomorrow.i think I'm ready just nervous. I need advice on how to get faster though?I was also thinking of starting the program over when done - but instead of walk/jog intervals, doing them as jog/run to start working on increasing the pace.
I used the run/jog method once a while back when I was training myself for a 2 mile run (never running distance before in my life.)
I started with run/walk intervals until I could run the 2 miles then transitioned to run/jog to improve my speed. That was one summer a while back then quit until this spring.
I recently found a set of tempo podcasts made by NHS (availble on iTunes: NHS c25k+) that help work on speed. The beat to the music is 150-160 bpm. The intent is to make this many steps per minute for your entire run. The female british announcer periodically calls out "1 2 3 4" at the music tempo so you can maintain the tempo through out your run (if you can't hear the beat.)
I have run with this (Stepping Stone) podcast twice now and my speed was near the top of my speeds both times. (I keep a record of all my runs and the speeds.) Just repeating "1 2 3 4" at a faster pace than my legs are carring me in a run helps maintain/regulate my speed in any run (without the podcast). Otherwise towards the end of the run, I get progressively slower.
At c25k W7, I started using my own music and a watch to run the workout. I wanted different music. The NHS c25k+ tempo workouts would have been another good possiblity to continue increasing time as well as maintaining a tempo.0 -
thave just thanks kim x well i have just finished day 1 week 1 and it felt great x think i could have started maybe back at week 5 but dont want to give myself an injury x
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I finished w8d3 yesterday! The first couple days of week 7 were a bit of a challenge, but I did it, and now I can run 2-3 miles consistently without much of an issue. My breathing is finally starting to even out when I run (provided I don't start out too quickly) and I've improved my mile time from 12min to 9:36, and if I'm running 3 miles my pace is closer to 11 min.
I loved this program!! My first 5k is this Saturday and I'm stoked!0 -
I'm due to do week 7 day 1 today or tomorrow.i think I'm ready just nervous. I need advice on how to get faster though?
I'm no expert, but I found that on my "off" days, if I did hill sprints or strength training with the focus on my legs and core that it helped my time. I was pretty consistently running at a 12min mile pace for a month or two until I started incorporated sprints and strength training, and now I can do 1 mile in 9:36 and 3 miles in 32:46 (those are my best times so far). I have my first 5k on Saturday, and I'm pretty competitive so I'm hoping I can do 5k in 32 minutes! That's my goal anyway.0 -
Nice work, Cobra!As if my legs weren't tired enough from this morning (W7D1)....I was thinking dinner had too many calories so I should go for a little bike ride.
1 hour 16 minutes, 630 calories, and 9.7 miles later my legs officially feel like Jello :happy:0 -
Great suggestions, Jsidel....
Kaji - can't wait to hear how that first 5k goes. Mine is a month away.0 -
i just completed w6d2 today, so week 7 is just around the corner for me. crossing my fingers that i might be able to run my first 5k on september 8th.0
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Week 7 Day 2
Yesterday I sent in the registration form for the Harvest Hustle 5K run in Plainfield, IN. Its done by a local church to raise funds for the town's food pantry.
I have seven more days of training over the next 2 1/2 weeks to get ready. I'll finish the C25K on Wednesday Sept 5 then take 2 days off and run the 5K on Saturday Sept 8.
I've never been a runner so this is all new to me, and I guess pretty soon I'll have to change my thinking and say "I'm a runner". Today might be a good day to start that....I RAN 3 MILES STRAIGHT, NO STOPPING, NO WALKING...in 40.5 minutes. I finally feel like I can do this! Now that I pushed myself to at least see if I could run that far, that fast without stopping, I can concentrate on a better time. I really wanted to be under 40 minutes on race day and it looks like I can make that. My son-in-law told me last year he did it in 30 minutes..I don't think I have a chance of hitting that, but at least I can be proud of what I've one so far.
Just to refresh, I'm 52 and a few months ago I was 260 pounds at 5'11". Today I'm down to 228...still obese and old, but there IS hope for us fat old men yet!0 -
Way to go Cobra! Good luck on your 5K Sat!0
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Finished Week 7 Day 3
I didn't follow the program, instead I ran 3.1 miles in 39 minutes.
Also did the 5 minute warm-up and cool-down
6 more training days until my 5K race on Sept 80 -
Finished Week 7 Day 3
I didn't follow the program, instead I ran 3.1 miles in 39 minutes.
Also did the 5 minute warm-up and cool-down
6 more training days until my 5K race on Sept 8
Sounds like you have graduated!! Way to go, Cobra. Can you believe a few short weeks ago, we were dreading the 20 min?0 -
I am graduating the program tonight! Running and timing a 3 mile run...last time I did it in 32:46 so I'm hoping for a PR!
First 5k race is on Saturday, I'm so excited!0 -
I am graduating the program tonight! Running and timing a 3 mile run...last time I did it in 32:46 so I'm hoping for a PR!
First 5k race is on Saturday, I'm so excited!
Good Luck with your race, and congrats on finishing the program!0 -
Finished Week 7 Day 3
I didn't follow the program, instead I ran 3.1 miles in 39 minutes.
Also did the 5 minute warm-up and cool-down
6 more training days until my 5K race on Sept 8
Sounds like you have graduated!! Way to go, Cobra. Can you believe a few short weeks ago, we were dreading the 20 min?
I'm still gonna finish out the program though. I'm already thinking about the B210k - Bridge to 10K. After all, I won't know what I can accomplish unless I keep pushing the boundaries.
This morning when I was running I was wondering how much easier this would be if I wasn't 228 lbs? As time goes by I plan to find out!0 -
It's nice to see so many people working towards the same goal! I am in week 7 and I seriously never thought I would get this far. I also use the Nike+ app to keep track of my distance and pace and I find that it really helps. I feel silly because I run super slow (I'm 5'0 and new to running), but it's still running nonetheless. Congrats to everyone for making it this far, especially to those who have graduated! Feel free to add me for support the rest of the way! I'm excited for the weather to dip below the 90's so I can stop running on the indoor track at my gym and run outdoors.0
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It's nice to see so many people working towards the same goal! I am in week 7 and I seriously never thought I would get this far. I also use the Nike+ app to keep track of my distance and pace and I find that it really helps. I feel silly because I run super slow (I'm 5'0 and new to running), but it's still running nonetheless. Congrats to everyone for making it this far, especially to those who have graduated! Feel free to add me for support the rest of the way! I'm excited for the weather to dip below the 90's so I can stop running on the indoor track at my gym and run outdoors.
Slow is ok! I'm almost 5'11, and I'm slow too....if I want to get through the whole workout, that is. Speed will come with time.
Today - I finished week 7. Slower than my paces earlier in the week - but got through it much better. I really have trouble staying at a reasonable pace outside, and it messes me up. Lesson learned....maybe....
On to week 8!0 -
Week 8, Day 1
I'm pushing past the program but still using the app when I'm out.
Today I also tracked using Nike Run+
Went 3.41 miles 45:51 average 13'25" per mile
I think I'm going to try an extra .2 mile per workout, and I'll run every other day for the next 12 days. We'll see what the extra distance does for my time. Last time out I got dry mouth before the end. I haven't been taking water with me but I can see now I'm at the point of not wanting to wait til I get back home. So I took 16 oz Gatorade with me and hid the bottle behind a rock after 1 mile. On my way back I had done 2.4 miles and I paused at the rock to retrieve my bottle. Definitely hard to drink from a wide mouth bottle and run at the same time. But it helped A LOT with recovery. So I guess I need to work on getting a belt that can hold a bottle since I hate to have anything in my hands when running.
Also gonna have to load more songs on my playlist! I used to get 3/4 of the way thru the small list but now I play the full list and it starts repeating.
Next stop, MONDAY!0 -
Week 8, Day 1
I'm pushing past the program but still using the app when I'm out.
Today I also tracked using Nike Run+
Went 3.41 miles 45:51 average 13'25" per mile
You are awesome
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I'm doing week 7 day 2 tomorrow. Yesterday I improved my speed / distance from last time out so I'm interested to see how I do tomorrow. It is however, meant to rain all day, which I am not looking forward to, as I've never really ran in the rain. Need to man up!0
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I ran outside in light rain today. It was surprisingly fun. Wear a cap or visor. I track pace etc on my phone, so I had that in a zip log Baggie inside my armband. Get out and have fun with itI'm doing week 7 day 2 tomorrow. Yesterday I improved my speed / distance from last time out so I'm interested to see how I do tomorrow. It is however, meant to rain all day, which I am not looking forward to, as I've never really ran in the rain. Need to man up!
KP0 -
I'm also doing W7D2 tomorrow! I'm a bit nervous about me knees, they bothered me during and after W7D1. I hope I can do this!0
