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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I've been trying to figure out what to do now that I've completed both C25k and rundouble's 5K to 10K program. I didn't want to continue running 10K - it's just too time consuming for me and I never adapted to running up so many hills. As soon as I got to the top of one hill, I had just enough time to dread the next one before I had to tackle it. The only good part was the last couple of miles when it was mostly downhill and the remaining uphill parts were short and not very steep.
I tried just doing a reasonably short, timed run at the beginning of our daily walk and that was okay, but not structured enough for me. I find I need a program to follow to keep me running and motivated. I want something I can fit into my day - either at the beginning of our walk or that I can do separately without it eating up too much time. I want to learn to run up those darn hills, but in small increments, not the big jumps that the 5K to 10K plan imposed on me.
So, today I restarted C25k, but instead of jogging and walking, I'm pushing myself when it says to run and jogging more slowly when it says to walk. For now I'm doing it at the beginning of our walk (last time I did it separately from the daily walk) and so I'm not turning around at the "You are halfway" announcement, but at (or almost at) the end of the run, so I can double back and rejoin my husband on the walk. For week 1 this has me run on the "beginner" hills and part way up the first really long, steep hill. I'm hoping this approach will keep me motivated, help my speed, and help me adjust to the steeper hills more gradually.
Stats for today: 1.59 miles in 20:01 for a pace of 12:33. Elevation gain 240 feet. That's a pretty good pace for me, considering it was almost all uphill.3 -
another 30' with the dog today.she understood from the beginning what we were doing ,and behaved well most of the time. next week i will up my running time by 5' ,because this second week that i've been doing the 30 minutes, i've been getting faster and faster. so an extra 5' and i will slow down again.
Nancy, i've been thinking of doing the same as you. first finish the 0 to 10k app and then start c25k, only focusing on speed instead of distance.i can imagine the 10k must be very time consuming. an hour and a half for me probably.2 -
My allergies and chest congestion is taking a toll on me :-( I may need to repeat week 5 because my last run wasn't as strong and I missed my run this morning. I'll try to read what my body is feeling and work from there. Back at it as soon as possible.1
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Taking a little break from running and doing daily zumba with my mom for a few days She cant get out and run so its nice to get some exercise inside with her instead once in awhile. 3
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My son and I finished week 1 today. I started this with him to help get him more active. I already work out daily but realized at age 13 he is going to head down a path of lethargy if I don't get him moving. We did awesome this week and are starting week 2 tomorrow.3
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My son and I finished W2D1 this morning. Because of his school schedule we can't run on set days so we kinda have to pick and choose our days each week. We figure as long as we can get three days in somewhere between Sunday and Saturday we are making progress.4
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C25k Run/Jog W1D2. The GPS was acting up, so I'm not 100% confident about the stats, but the distance seems about right. I was a tiny bit faster today, so went a little farther up the hill and then on the last "walk" interval I continued jogging uphill for a little bit before turning around and treating myself to a minute or so of running downhill.
Stats for today: 1.60 miles in 20:00 for a pace of 12:29. Elevation gain 256 feet.3 -
paraphrasedI've been trying to figure out what to do now that I've completed both C25k and rundouble's 5K to 10K program. I didn't want to continue running 10K - it's just too time consuming for me and I never adapted to running up so many hills.
I find I need a program to follow to keep me running and motivated. -something I can fit into my day . I want to learn to run up those darn hills, but in small increments.
So, today I restarted C25k, but instead of jogging and walking, I'm pushing myself when it says to run and jogging more slowly when it says to walk. I'm hoping this approach will keep me motivated, help my speed, and help me adjust to the steeper hills more gradually.
@NancyN795 Sounds like you have a pretty solid plan in place.
To change it up maybe consider adding in a Pyramid Rotation.
Where in one running rotation ( 1-2 weeks ) you slowly increase then decrease your distance. ie 3, 4, 5, 4, 3 miles and then do the plan you have listed above.
In the next Pyramid Rotation increase the distance on the start of the cycle: 3.5, 4.5, 5.5, 4, 3. This way your are increasing your mileage slightly when you are fresh during the early stages of the cycle and you get the benefits of slightly longer distances but not overwhelming.
Just an idea that really is just an extension of the C25K/B210K plans based purely on distance - not time - so run as slow as you want - just run.
The Local Run Club that I am part of Traditionally we do our long runs Saturday Morning ( maximizes available time ) and Shortest-Recovery-Leisure run on Sunday Morning - then time for coffee and serious jaw flapping.2 -
33' today, 3.7k (excluding warm up and cool down times) at a pace of 8.53 .i'm definitely getting faster, i can feel it and very happy with my progress. i think i can reach the 5k in about a month with a time of 45' or close to that.2
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I did Week 6/Day 2 today...the blimey phone ran out of battery during cool down and I could not log it! Grrr.
I am now starting to find my rhythm and timing my breathing with me steps. There is a little hill now that I used to walk up during cool down. Now, because of the new jog times, I am jogging it uphill! Phew! When I reach the top I feel like I've climbed Mt Everest (even though the inclination is really not a big deal, lol!)!
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