C25K Beginners Running Group - Week 4 (Closed Grp)
CoCoMa
Posts: 904 Member
Hello group, welcome to week 4!!
Here are our workouts for the week:
Workout 1: Brisk five-min warmup walk, then: Jog for 3 min, walk for 90 secs, jog for 5 min, walk for 2-1/2 min, jog for 3 min, walk for 90 secs, jog for 5 min.
Workout 2: Brisk five-min warmup walk, then: Jog for 3 min, walk for 90 secs, jog for 5 min, walk for 2-1/2 min, jog for 3 min, walk for 90 secs, jog for 5 min.
Workout 3: Brisk five-min warmup walk, then: Jog for 3 min, walk for 90 secs, jog for 5 min, walk for 2-1/2 min, jog for 3 min, walk for 90 secs, jog for 5 min.
After your run, please post your A, B, Cs:
a) List the week/day completed. Some of us track speed to document improvement, or not, it's optional.
b) how I felt, during and after the run
c) what are my plans for the next run, what will I do differently (or not)
Here are our workouts for the week:
Workout 1: Brisk five-min warmup walk, then: Jog for 3 min, walk for 90 secs, jog for 5 min, walk for 2-1/2 min, jog for 3 min, walk for 90 secs, jog for 5 min.
Workout 2: Brisk five-min warmup walk, then: Jog for 3 min, walk for 90 secs, jog for 5 min, walk for 2-1/2 min, jog for 3 min, walk for 90 secs, jog for 5 min.
Workout 3: Brisk five-min warmup walk, then: Jog for 3 min, walk for 90 secs, jog for 5 min, walk for 2-1/2 min, jog for 3 min, walk for 90 secs, jog for 5 min.
After your run, please post your A, B, Cs:
a) List the week/day completed. Some of us track speed to document improvement, or not, it's optional.
b) how I felt, during and after the run
c) what are my plans for the next run, what will I do differently (or not)
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Replies
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a. W4D1 done - 3/10/11
b. Not as tired as I thought I'd be afterwards, the run was ok!
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a. W4D1 done - 3/10/11
b. Not as tired as I thought I'd be afterwards, the run was ok!
Congrats on having W4D1 completed! Glad to hear it wasn't as tiring as you had anticipated it would be.0 -
a. W4D1 done - 3/10/11
b. Not as tired as I thought I'd be afterwards, the run was ok!
Nice Byonie!! I'm going out today and hope to have an "ok" run too!0 -
OK so I am not trying to jumpsatart the wk, but my evenings this coming wk look horrible. That is as afr as me getting time to run. I started wk 4 today and ill run Tuesday and Thursday. I don't like running after 8 at night so I had to run tonight to get all three runs in. Man raising three kids yu would think I am fit as fiddle. Anyway..
a. w4d1 done on 10/2/11
b:It actually went really smooth. I ran at 5 and walked at 3.5.
c: I would ove to up my speed but am very comfortable at this speed and my joints don't ache. Am I pushing myslef enough? Should I up the speed? I am afraid to fail if I up it. Finishing something means so much to me. Commiting to 9 wks of an excercise is something I have never done.
My husband is an avid participant at th local gym. He tells me that as long as I can commit to something and follow it through to the end it is OK if I go at a slower speed. This is an internal race not running for th gold.
Do any of you guys feel like you need to go faster everytime we get to another wk?
I originally planned to go faster each week (by 0.1 or 0.2 mph), but I may hold at 5.0 for the remainder also. Since the program itself is designed to get a little harder each week, I feel like that may be enough of a challenge in itself. So, unless you are just sailing easily through all the workouts, I don't think you should worry about upping your running speed. Finishing this program is the top priority in my opinion. Looking back at the start of this group, it's clear how hard just finishing can be (that and a personal history of starting and stopping these kind of things).
I'm excited to be closing in on half way, not because it will be over, but because it's gonna be an incredible feeling to have 'finished' something fitness related. What a motivation boost that's gonna be!0 -
I used to focus on increasing my speed, but now I just want to get through the workouts without feeling burned!0
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I used to focus on increasing my speed, but now I just want to get through the workouts without feeling burned!
I feel the same way. I worry about getting hurt, and not being able to complete the program. For those of you who are using the Treadmill do use the incline button? I try to incline between .5 - 1.5.0 -
I used to focus on increasing my speed, but now I just want to get through the workouts without feeling burned!
I feel the same way. I worry about getting hurt, and not being able to complete the program. For those of you who are using the Treadmill do use the incline button? I try to incline between .5 - 1.5.
I've been leaving the incline at 0.0, but recently read that a slight incline was helpful for reducing knee pain. I'm going to give it a try tomorrow (assuming my calf is willing). I'm also curious how much harder it will make it.0 -
I don't focus on speed. I have no way to see how fast I am going apart from self-judgement.
But the podcast is always saying: "go slow, don't exhaust yourself, if you go too fast you'll be tired and won't be able to complete, pace yourself". So I guess if I go at a pace that means I am going as fast as I can possibly walk, that is fast enough. It's a jog, not a sprint!0 -
I keep my treadmill on incline 1.5. I read that it will give you more of a feeling of running outside. On a treadmill we have no wind to factor in so a slight incline will give us that.
Thank you all on your kind words about speed. I am going to keep mine at 5 running and 3.5 walking. My goal is to finish the 9 wks, not burn out ahead of time!0 -
a) W4D1 NOT completed :frown: Well, I completed half and lost steam after the 5min run. I'll try it again tomorrow
b) During the run, I felt okay, other than my breathing. After the run my chest was burning because of my breathing. No body pain though.
c) My plans for tomorrow's run is to do it at the gym, and just get it done.
Felicia0 -
a) W4D1 completed! Walked 3 mph jogged 4.5 mph.
b) I thought that I was going to have to back off my speed for the second 5 minutes, but I didn't, and it felt great! I was so excited when I completed it!!!!!
c) I was fitted for and purchased a new pair of running shoes last night. I think that they helped as my biggest physical complaints are with my feet while I am working out. I'm not having any issues now though. Plan to do day 2 on Thursday.0 -
a) W4D1 completed! Walked 3 mph jogged 4.5 mph.
b) I thought that I was going to have to back off my speed for the second 5 minutes, but I didn't, and it felt great! I was so excited when I completed it!!!!!
c) I was fitted for and purchased a new pair of running shoes last night. I think that they helped as my biggest physical complaints are with my feet while I am working out. I'm not having any issues now though. Plan to do day 2 on Thursday.
Christine that is so awesome. I'm glad you got the shoes it makes a big difference. i'm dragging my feet, my hubby is a way for a business trip and dealing with four kids by myself isn't easy, but I will definetely do mine tonight. You inspired me:flowerforyou:0 -
a) W4D1 NOT completed :frown: Well, I completed half and lost steam after the 5min run. I'll try it again tomorrow
b) During the run, I felt okay, other than my breathing. After the run my chest was burning because of my breathing. No body pain though.
c) My plans for tomorrow's run is to do it at the gym, and just get it done.
Felicia
It is ok. I know and believe that you're going to rock tonight when you go for your run.0 -
a) W4D1 completed! Walked 3 mph jogged 4.5 mph.
b) I thought that I was going to have to back off my speed for the second 5 minutes, but I didn't, and it felt great! I was so excited when I completed it!!!!!
c) I was fitted for and purchased a new pair of running shoes last night. I think that they helped as my biggest physical complaints are with my feet while I am working out. I'm not having any issues now though. Plan to do day 2 on Thursday.
YaaY Christine!!! I'm glad you got through your first run!! I believe that the right shoes makes all the difference. I'll be routing for you on Thursday!!0 -
a) W4D1 NOT completed :frown: Well, I completed half and lost steam after the 5min run. I'll try it again tomorrow
b) During the run, I felt okay, other than my breathing. After the run my chest was burning because of my breathing. No body pain though.
c) My plans for tomorrow's run is to do it at the gym, and just get it done.
Felicia
It is ok. I know and believe that you're going to rock tonight when you go for your run.
Yasmin, I'm going to complete the run today on the treadmill (it's rainng out). I'm sure it'll be different than running outside, and I'm hoping it'll be easier!! I will keep you all posted. Good luck with your run today♥0 -
Yasmin, I'm going to complete the run today on the treadmill (it's rainng out). I'm sure it'll be different than running outside, and I'm hoping it'll be easier!! I will keep you all posted. Good luck with your run today♥
When I ran outside on Saturday my average HR was 17% higher than when I ran on the treadmill earlier in the week. I also ran faster (and walked slower) than normal. My maximum heart rate was over 21% higher than the treadmill.
In any case, I'm sure you'll power through this workout!0 -
a) W4D1 completed! Walked 3 mph jogged 4.5 mph.
b) I thought that I was going to have to back off my speed for the second 5 minutes, but I didn't, and it felt great! I was so excited when I completed it!!!!!
c) I was fitted for and purchased a new pair of running shoes last night. I think that they helped as my biggest physical complaints are with my feet while I am working out. I'm not having any issues now though. Plan to do day 2 on Thursday.
Well done indeed! I really didn't want to work out today. I was going to use my calf as an excuse to wait another day, but you inspired me.
a. W4D1 - Done. Treadmill. 0 incline (I started at 1.0 and went to 0 almost immediately during the first run).
b. BRUTAL. Not sure why it was so much harder, but I really had to push myself. Still, I'm totally pumped that no injuries cropped up today!
c. I'm going back to the pre-lunch workout instead of the late afternoon. Not sure if it was relevant to the difficulty, but we'll see. Might need to start thinking about pre-workout nourishment as the runs get longer.0 -
a. W4D1- done. 10/4 walked 3 mph run 4.5!
b. I decided from the beginning to reduce my speed, as finishing the workout was more important to me.
c. I added 5 more min and inclined 1.
I kept thinking where I started 4 weeks ago and where I'm now. It is very inspiring to be in this group and I was thinking how I will repeat the 9 weeks after we are done. I look forward to the future and make my dream come true to be a runner.
I love yuo all and this comes from the bottom of my heart.
You inspired me! Thank you for being my running buddies and I hope to remain your friend with this healthy journey!!! 0 -
WTG Yasmin and Dave!! I got through my workout too, with total EASE!!!
Yasmin, I feel the same way as you! I would never have gotten this far without you guys motivating me and and taking this program seriously. I hope to meet you all in person some day!!
a) W4D1 Complete (at the gym), I walked 3.5 and ran 5.4, and my incline was 2.0.
b) It was a pretty easy run, perhaps because I've been doing it outdoors mostly. I even ran an extra minute. 3 mins felt like 1 min, and 5 mins felt like 3 mins. My breathing was in control and no body pain at all!!
c) I plan on completing my next run at the gym, but my 3rd run outdoors.
I think we all made it through day 1, YAAAY US!!
I was thinking of changing our group from "beginners" to "runners" We've made some good progress folks!!0 -
c. I'm going back to the pre-lunch workout instead of the late afternoon. Not sure if it was relevant to the difficulty, but we'll see. Might need to start thinking about pre-workout nourishment as the runs get longer.
Dave, I think that's a good idea. I have a window where I have to complete my workout, otherwise the energy level is low. Perhaps we can do some research for ideas.0 -
W4 d2 done, to be completely honest with all of you I thought I was going to throw in the towel this morning. I had a very scary morning and thought everything was done for me. My children are my life and because of a little lack of communication and short fuses my husband and I thought we lost our 12 year old son. We spent the morning searching the city for him. he was found inocently trying to find the quickest route walking to school. I have never been so scared and hysterical in my life. When I came home from work I got on the tread mill and just ran. I burned all my sorrow and fear out of me. I did emotionally eat today and I don't feel good saying tomorrow will be a new day because if ths ever happened again I would do the same.
Sorry about blabbering off to you all, I want to spread the word that never take for granted anything ad within 5 minutes it can all change.
About the running I thought I was going to stop in the last 5 min. rotation but I didn't and I feel great finishing it!
Sleep tight and hug your children!0 -
Holy c&^p Tonya! Glad everything worked out well. The kids have been extra hugged this morning!0
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Oh Tonya, what a VERY scary experience!! My 15 year old walks to school every morning, which is basically next door to the house. Regardless, she has to text me once she leaves the house, and when she's reaches the school grounds. I know that sick, panic feeling, and I'm glad that everything turned out okay!! Big {{{HUGS}}}
Great to get day two done. Don't worry about the stress eating, you get a pass for this one!!0 -
a. W4D1- done. 10/4 walked 3 mph run 4.5!
b. I decided from the beginning to reduce my speed, as finishing the workout was more important to me.
c. I added 5 more min and inclined 1.
I kept thinking where I started 4 weeks ago and where I'm now. It is very inspiring to be in this group and I was thinking how I will repeat the 9 weeks after we are done. I look forward to the future and make my dream come true to be a runner.
I love yuo all and this comes from the bottom of my heart. You inspired me! Thank you for being my running buddies and I hope to remain your friend with this healthy journey!!!
WTG!!! You are an inspiration as well!0 -
Last night I asked my son who will by 18 on 10/15 and is an avid runner if he would do a 5K with me on November 5. He said sure and that he would run right along with me. I told him that he should run to win, and he said, "No, mom, I want to run with you." Gotta love that kid. The 5K is one week before we are finished, but I'm sending in the registration today.
Thanks for the support!0 -
W4 d2 done, to be completely honest with all of you I thought I was going to throw in the towel this morning. I had a very scary morning and thought everything was done for me. My children are my life and because of a little lack of communication and short fuses my husband and I thought we lost our 12 year old son. We spent the morning searching the city for him. he was found inocently trying to find the quickest route walking to school. I have never been so scared and hysterical in my life. When I came home from work I got on the tread mill and just ran. I burned all my sorrow and fear out of me. I did emotionally eat today and I don't feel good saying tomorrow will be a new day because if ths ever happened again I would do the same.
Sorry about blabbering off to you all, I want to spread the word that never take for granted anything ad within 5 minutes it can all change.
About the running I thought I was going to stop in the last 5 min. rotation but I didn't and I feel great finishing it!
Sleep tight and hug your children!
I'm glad that everything worked out for you! Don't lose focus on the fact that while you did some emotionally charged eating, you also did some emotinally charged exercising. Good for you! I hope that today is a better day for you!0 -
Last night I asked my son who will by 18 on 10/15 and is an avid runner if he would do a 5K with me on November 5. He said sure and that he would run right along with me. I told him that he should run to win, and he said, "No, mom, I want to run with you." Gotta love that kid. The 5K is one week before we are finished, but I'm sending in the registration today.
Thanks for the support!
Christine, that's so awesome!! Your son sounds like a sweet and loving boy I have yet to sign up for the Thanksgiving charity 5k. I'm a little nervous!! 0 -
a) W4D2 Complete (at the gym), I walked 3.5 and ran 5.3, and my incline was 1.0.
b) It wasn't as easy as yesterday, but doable. I maintained my breathing, and no pain!
c) I plan on completing my next run outdoors.
Felicia0 -
End of the day progress report (10/5/11):
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a. W4D2 done - 6/10/11
b. The run was ok again, I was bored near the 3rd run and wanted to stop - not out of being tired though, but just being bored.0
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