Daily Check In Thread
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Coming back from a knee injury I did week 1 day 1 today. Sadly I have to do it on a treadmill but hey I still did it.4
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another 30' run today. i was pretty slow, i always feel tired at the end of the week.1
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Ran 3 miles today finally! It took 42 min instead of 40 though!4
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All smiles! Week 4 day 2 completed! Day 1 was torture. My calves were burning, I had to take a break in the middle of my run and it made me hesitant to try day 2. Today, I warmed up for 10 minutes before starting, stretched my calves to capacity and slowed my pace a bit to 4.0 mph. (my legs are super short so it's a nice pace for me lol). Looking forward to completing this week tomorrow!3
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Today we went into town and I ran the final run of the 5K to 10K rundouble program on relatively level ground (Boyd Lake State Park - the maximum elevation difference looks like it was around 100 feet). It took a lot of willpower but I ran the whole time, except for a few times when I slowed down briefly to blow my nose or adjust what my phone was playing. Now I can go back to shorter runs without feeling like I didn't complete the 10K program.
Stats for my final 10K training program run: 6.22 miles in 76:32 for a pace of 12:18. Not having huge hills makes a big difference! I gradually slowed down over the length of the run, so I guess I didn't pace myself properly at the beginning.6 -
Woohoo..!! Completed the 30 min run of Week 8 Day 3. Ran only 4 km at the end of 30 mins and then decided I'll go the extra 1km and hence completed my 1st 5km at 37:30 mins..!! Double graduation and doubly delighted..!! Here's my twitter post with the garmin link..!!
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Nicely done!1
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It's so inspiring seeing people graduate today! For me, I'm feeling more confident with self talk and supporting my body so that I continue to progress. I was afraid of week 3... COMPLETED! I was afraid of week 4.. Week 4 Day 3 now...COMPLETED! My body wants to be fit. It's my mind who I'm convincing. I'm staying the course. On to week 5!4
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I just did W1D1 and am excited by how good it felt. Its hard to imagine running for 30mins nonstop but I see all of your success and am feeling confidant!3
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I completed Week 5 Day 1 yesterday and felt great!
I have been following the program every other day (not just 3 times a week), not missing a day. One thing though...I took a peek at the workouts ahead and the app says that I am supposed to run 20min on Thursday!
Really? Could it be?
Seeing everybody's success posts makes me believe it's possible for me too!
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another 30' run today.it went pretty good,i always have more energy in the beginning of the week. i even sped up at the last couple of minutes to an actual running speed.i'll stick to 30' for this week and let my body catch up, and add 3 more next week so i can eventually reach my 5k goal.2
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I completed Week 5 Day 1 yesterday and felt great!
I have been following the program every other day (not just 3 times a week), not missing a day. One thing though...I took a peek at the workouts ahead and the app says that I am supposed to run 20min on Thursday! Really? Could it be?
Seeing everybody's success posts makes me believe it's possible for me too!
yes you're correct.week5 day 3 is a 20' run and you can definitely do it.just go really slow and believe in yourself.we've all been there.3 -
Every one is doing great.
One of the things that you might start to notice as you increase your time/distance you will have what I call my Tipping Point or the Zone.
Its where everything seems to get synchronized, Breathing, Pace, arm swings etc. and it just starts to flow with what seems to be no effort. Mine tends to happen at 8-12 minutes into a run. Once you experience/recognize this you will find that the Early Run Struggles seem smaller as you know what is coming closer with every step.
Once you get into this Zone it is Sweet. Now I can complete a HM in the Sweet Zone before my technique starts to suffer from fatigue.7 -
I think that I am discovering that Zone for myself as well! I have been doing a 10 min warm up with extensive calf stretches. I also take nice deep calming breaths during my rest periods and during the warm up. Since I started that, I haven't had any major problems with becoming winded, having calf burning and cramps that make me pause or gasping for air during my rest periods. I'm really proud of myself. I completed week 5 day 1 today and I'm actually looking forward to my next run.5
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A good MFP Blog about How to run longer distance. A lot of it reinforces the concepts of C25K
http://blog.myfitnesspal.com/6-tips-run-long-youve-never-run-long/2 -
I ran in my 2nd 5K race this past Saturday and ended with a time of 24:31, which is 1:37 faster than my first 5K that I did in the beginning of August. Felt really good about it and had a pretty consistent pace.
I am planning my next race on October 9th and it will be an 8K double run (5K+3K). The 5K will have a start time of 8a and the 3K at 9:15a so will have approximately 45 minutes of rest/recovery time in between.
Thanks for the blog post @juliet3455 -- good reminders and HR is something I will pay closer attention to when running longer. I've done some 10K and 8 mile training runs this past month and I think my HR was close to the recommended range.
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i went for my 30' run today, and took the dog with me. that was ...quite challenging, but saved a bit of time.first we walked our normal route and then we continued for my warm up. at the beginning of the running process she was trying to stop and sniff everywhere, but after the first 20' she just followed and tried to stop only a couple of times. i'll take her with me on friday again and see if it will go any better. it might be a nice morning exercise for her.4
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Week 5 day 2 completed. This run was more difficult than the last one :-/ I think that it was because I didn't eat before hand, my calves were more crampy and these allergies are messing with my asthma. I'll reassess and tweak some things. Last run for the week scheduled for Friday!2
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I did Week 5 day 3 this morning! 20 minutes running! Wasn't sure I could do it but I realized physically at this point I was ready but my mind kept saying "20min? that's too much! Are you sure?" and blah blah, so I had to just focus on the podcast I was listening to in order to ignore that. And I did it!
I am also noticing that I run better on an empty stomach. Today I am fasting so I only had coffee for breakfast. Nothing else until noon. I seem to do better.
Anyway...yay!5 -
GOOD NEWS
On July 5, 2016, I completed C25K. I was on top of the world! I cried on my walk home cause I was so incredibly proud of myself. I called my mother as soon as I got home cause she had been my biggest supporting of getting healthy again. I signed up for a race in October (next weekend actually) and another one for January in Disney World!
BAD NEWS
That was my last run…
I had a million excuses on why I didn’t keep running – It got too hot and I didn’t think it was safe. I had some family health issues going on, so I couldn’t devote the time to it. I didn’t know where to go from here as I wasn’t really interested in going further just yet and really just wanted to get faster, but didn’t know how to do that.
None of those excuses were great. It was like I had completed the program and so I was ‘done’.
MORE GOOD NEWS
Last night, I went out again for a run! I figured I would start back at Week 3 as it had been almost three months and it’s not like I had been running the Week 8 distances consistently. It felt great to get out again! I hadn’t realized that I’d missed it so much! And it was EASY! I actually got to the end of the first run segment and literally said out loud “Seriously?” I could have easily kept going, but didn’t want to push too hard, so I just kept up with W3D1.
My current plan is to do the 10K program as I hear that is the best way to improve my 5K time. When I go out again tomorrow night, I’m going to do W4D1 and see how that goes. Essentially, my plan is to keep moving up the weeks until it’s a struggle and then start the program from there.
Does anyone have any other advice on how to get back into this?
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