Couch-to-5K - Who's In?

Did week 4 day 1 today! I'm glad to see that each week has its own mini group of support. The 2nd 5-minute run was definitely more challenging, and I didn't add any extra time on the end of it like I did the first 3 weeks, but I made it. I hope to make the 2nd 5-minute run a 5.5 minute run on Wednesday, and I hope to make it a 6 minute run on Friday. I think this is the first week that I actually struggled. I slowed it down a little, going 4.4mph on the first two runs and 4.5mph on the last two. Wednesday I plan on doing 4.5 and 4.6, and 4.6/4.7 on Friday. Little by little!

I also have asthma. The past few months I have been on Singulair and my asthma has been totally under control. But, as these runs get longer, I will probably take a couple of puffs of my rescue inhaler before I go work out. My previous doctor suggested that, and she is a runner with asthma.

I tried a little of the techniques today. I can definitely see how making yourself as tall as possible will help you be lighter. I also tried the timed breathing. I count to 3 on the inhale and 3 on the exhale. I tried to visualize my stomach and diaphragm going out on the inhale and in on the exhale.

We can do this! Great job today runners!

Finished the first day of week 4. I did not even die during the 5 min run Does anyone have any advice for running in the rain?

You just do it? I tend to run in the rain and the only difference I notice is that I don't get as hot as normal

Started week 5 and the first day didn't kill me. Bit scared of running 2x 8 minutes tomorrow though and 20 minutes in a row on Saturday

I did Week 4, Day 2 this morning. I'm finding the running to be getting easier but now my brain is getting in the way. I know that I could run further but find myself thinking "1/4 lap down, 1/2 lap down, " etc. I'm thinking about the run every single second and it just drags on and on. How do I just chill and enjoy the workout? I am probably ADD which I think is playing into this. HELP!!!!

I will be starting this over the weekend!! there is a group alerady at: http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k

you can always join in the fun

Here is my post about June starters: http://www.myfitnesspal.com/topics/show/622939-anyone-starting-this-month-june-2012

I started this morning - I need some motivation to stick to it.

I am also starting this week. I have tried it before and I love to run but prior injuries made me stop. I am trying again but plan to take it slower and find someplace softer to run other then pavement.

I started this week! I was so proud of myself, even though it was just the first step (w1d1), for actually going out and DOING it. Today is w1d2... looking forward to it after a long day of sitting at my desk at work. My legs are still pretty sore from d1, though - clearly haven't used these muscles in a long time!

I did Week 4, Day 2 this morning. I'm finding the running to be getting easier but now my brain is getting in the way. I know that I could run further but find myself thinking "1/4 lap down, 1/2 lap down, " etc. I'm thinking about the run every single second and it just drags on and on. How do I just chill and enjoy the workout? I am probably ADD which I think is playing into this. HELP!!!!

I'm with ya Deb! We are in the exact same spot in the program, although yours may be slightly different because I am doing the treadmill version. I haven't even looked to compare, but here's what it has me doing this week:

5 minute warm-up
3 minute run
90 second walk
5 minute run
3 minute walk
3 minute run
90 second walk
5 minute run
cool-down walk

I wondered how I would do on the long runs, but I've made it so far. Yesterday was easier than Monday, so I was happy about that, and I am excited about tomorrow. I am going to try to add a whole minute on to the last run tomorrow.

I try to keep my eye off of watching the time constantly. When I look down after what seems like a lot of running, only 2 minutes or so has gone by sometimes. For me, the TV at the fitness center is my distraction. I need to take my mind off of running. If you are running outside or on a track, I think you need to have some music. Really try to concentrate on that song, and even move your lips to the lyrics. Most songs are 3-4 minutes long, so pick a few of your favorite songs that get you going and that'll help!

I'm in! I started last week, and tonight I do my w2d1 run. I can't wait to get out there.

I did Week 4, Day 2 this morning. I'm finding the running to be getting easier but now my brain is getting in the way. I know that I could run further but find myself thinking "1/4 lap down, 1/2 lap down, " etc. I'm thinking about the run every single second and it just drags on and on. How do I just chill and enjoy the workout? I am probably ADD which I think is playing into this. HELP!!!!

I'm with ya Deb! We are in the exact same spot in the program, although yours may be slightly different because I am doing the treadmill version. I haven't even looked to compare, but here's what it has me doing this week:

5 minute warm-up
3 minute run
90 second walk
5 minute run
3 minute walk
3 minute run
90 second walk
5 minute run
cool-down walk

I wondered how I would do on the long runs, but I've made it so far. Yesterday was easier than Monday, so I was happy about that, and I am excited about tomorrow. I am going to try to add a whole minute on to the last run tomorrow.

I try to keep my eye off of watching the time constantly. When I look down after what seems like a lot of running, only 2 minutes or so has gone by sometimes. For me, the TV at the fitness center is my distraction. I need to take my mind off of running. If you are running outside or on a track, I think you need to have some music. Really try to concentrate on that song, and even move your lips to the lyrics. Most songs are 3-4 minutes long, so pick a few of your favorite songs that get you going and that'll help!

i run outside so I do this with teh music. I also find that concentrating on my breathing helps. or I watch my pace. LIke I count with my steps. Like left foot goes down, that's one. right foot, then left foot, two. I usually go one, two, one two and just make sure I'm not going too fast or I will tire myself out too fast. I also make sure to breathe in with my steps.
Before focusing on these things, i was obsessed with teh time and it made it seem even longer. tomorrow is week 6, day 3 for me.

I'm on week 2, day 3 tomorrow! Not too bad so far...especially for a non-runner!

i run outside so I do this with teh music. I also find that concentrating on my breathing helps. or I watch my pace. LIke I count with my steps. Like left foot goes down, that's one. right foot, then left foot, two. I usually go one, two, one two and just make sure I'm not going too fast or I will tire myself out too fast. I also make sure to breathe in with my steps.
Before focusing on these things, i was obsessed with teh time and it made it seem even longer. tomorrow is week 6, day 3 for me.

I do always listen to music and now I have music loaded that has a tempo that matches my desired rate of jogging. I do lip sync some of the lyrics and try to concentrate on the music, either the words or the rhythm. I have also counted steps. But not as intelligently as you! I will count 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20, etc. etc. Once I hit 200 or so, I am really driving myself crazy and thinking enough is enough already! LOL I will try to do a left, right, left, right type of thing and see if I can do it as a sort of meditation. I've tried to concentrate on my breathing and breathe in for 2-3 steps and out for 2-3 steps but it just confuses me so I just try to make sure that I am breathing from my diaphragm.

I think that part of my problem is also going through my laundry list of what I *should* be doing instead of enjoying what I *am* doing. I'll be thinking of the phone calls that I need to make, the paperwork that I need to do, who needs to go where, etc.

i run outside so I do this with teh music. I also find that concentrating on my breathing helps. or I watch my pace. LIke I count with my steps. Like left foot goes down, that's one. right foot, then left foot, two. I usually go one, two, one two and just make sure I'm not going too fast or I will tire myself out too fast. I also make sure to breathe in with my steps.
Before focusing on these things, i was obsessed with teh time and it made it seem even longer. tomorrow is week 6, day 3 for me.

I do always listen to music and now I have music loaded that has a tempo that matches my desired rate of jogging. I do lip sync some of the lyrics and try to concentrate on the music, either the words or the rhythm. I have also counted steps. But not as intelligently as you! I will count 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20, etc. etc. Once I hit 200 or so, I am really driving myself crazy and thinking enough is enough already! LOL I will try to do a left, right, left, right type of thing and see if I can do it as a sort of meditation. I've tried to concentrate on my breathing and breathe in for 2-3 steps and out for 2-3 steps but it just confuses me so I just try to make sure that I am breathing from my diaphragm.

I think that part of my problem is also going through my laundry list of what I *should* be doing instead of enjoying what I *am* doing. I'll be thinking of the phone calls that I need to make, the paperwork that I need to do, who needs to go where, etc.

when I'm busy counting, I CAN'T think about anything else that could distract me. For me, I count to keep my pace slow and I breathe in on every left foot. or every other. I can't remember now LOL. If I'm feeling tired, I will breathe in deep through my nose to fill up my lungs (think pilates) and then let it out through my mouth. It may not work for everyone but it helps me

I'm in. I started this last Sunday. So far so good!

I just did W2D2 today- I have seen a lot of posts about how to log this- what I did was purchase a hear rate monitor. I have a naturally high heart rate, so trying to get calories burned from just off the internet by looking at MPH etc. doesn't work for me. I LOVE IT!! It gives me an accurate reading and records my time, my heart rate- tells me if I am exercising in the zone. Then I log it as C25K Training and minutes done and calories burned.

I also use my C25K ap with the Nike+GPS ap. It gives me how many min per mile I did and logs my route if I did it outside. I can run both aps at the same time on my iPhone.

Good luck to us all with this!!