couch to 5K

I'm quite literally just starting. My husband and two of our best friend run. It's always felt very awkward for me to run, but I've always wanted to do it, so I decided since I've got some free time right now it's time to give it a go. I did day one yesterday morning. It was... something like torture. It was satisfying on some level, but also absolute torture on another. I was able to run most of what I was supposed to run, though not all... I ran the first five segments, cut the sixth one short a bit, skipped the seventh altogether-- I was certain I could not make my legs run at that point-- but was able to run for the last segment. My cool down walk was closer to ten minutes than five, and I felt like I was going to die when I finally got home. But it a good way, if that makes sense.

Today my legs are tired and sore-- admittedly I think they would have been anyway without the run, as I went to a concert last night and was on my feet for like four hours straight-- but again, in a good way. I think there's a pretty good chance I'll be able to go again tomorrow.
"And politically correct is the worst term, not just because it’s dismissive, but because it narrows down the whole social justice spectrum to this idea that it’s about being polite instead of about dismantling the oppressive social structure of power.
Fun Fact: When you actively avoid being “PC,” you’re not being forward-thinking or unique. You’re buying into systems of oppression that have existed since before you were even born, and you’re keeping those systems in place."
Stolen.
I was the same way. Last night I did Week2 Day1 and actually found it easier than Week1 Day1.

The other thing I'm noticing is that I have to devote some time to stretching before I head out. I was lazy about this at first or rushing through it. It makes a difference to how my legs feel while running.
I was the same way. Last night I did Week2 Day1 and actually found it easier than Week1 Day1.

The other thing I'm noticing is that I have to devote some time to stretching before I head out. I was lazy about this at first or rushing through it. It makes a difference to how my legs feel while running.
Originally Posted by Nutkin
Interesting... I read a beginners running thing the other night that said you shouldn't stretch before you start, but it was very important to do so afterwards and that if you really want to stretch before you run you should do your five minute warm up walk first, then stretch, then run.

I'm supposed to do Week1Day2 today. I'm still sore from Friday. My husband is out fishing, the dog and the cat are sound asleep, it'd be the perfect time to go, but I can't seem to hit pause on the danm TV and go change. I'm such a lazy punk.

I'll go soon. I swear.

Edited to say yeah, I went. And I did pretty well, too. Finished all the runs. This one was much less like torture. Still not exactly my idea of fun, but I'm starting to see the appeal.
"And politically correct is the worst term, not just because it’s dismissive, but because it narrows down the whole social justice spectrum to this idea that it’s about being polite instead of about dismantling the oppressive social structure of power.
Fun Fact: When you actively avoid being “PC,” you’re not being forward-thinking or unique. You’re buying into systems of oppression that have existed since before you were even born, and you’re keeping those systems in place."
Stolen.

Last edited by MichelleBFT; 05-17-2009 at 01:52 PM.
I was the same way. Last night I did Week2 Day1 and actually found it easier than Week1 Day1.

The other thing I'm noticing is that I have to devote some time to stretching before I head out. I was lazy about this at first or rushing through it. It makes a difference to how my legs feel while running.
Originally Posted by Nutkin
Interesting... I read a beginners running thing the other night that said you shouldn't stretch before you start, but it was very important to do so afterwards and that if you really want to stretch before you run you should do your five minute warm up walk first, then stretch, then run.

I'm supposed to do Week1Day2 today. I'm still sore from Friday. My husband is out fishing, the dog and the cat are sound asleep, it'd be the perfect time to go, but I can't seem to hit pause on the danm TV and go change. I'm such a lazy punk.

I'll go soon. I swear.

Edited to say yeah, I went. And I did pretty well, too. Finished all the runs. This one was much less like torture. Still not exactly my idea of fun, but I'm starting to see the appeal.
Originally Posted by MichelleBFT
IMO it's really important to stretch after that 5 minute warm-up. Most of the injury-free runners I know do 3 things: stretch before, stretch after, strengthen their core. I think it's a small investment in your body's longevity!
"Well I love that dirty water. Oh, Boston, you're my home!"
Exactly, newcurly: warm up, stretch, run, stretch, cool down. [Or better yet: warm up, stretch, run, cool down, stretch, cool down some more.]

Michelle, whoever wrote that … ugh, they're spreading complete misinformation.

People are going to injure themselves because of what that person wrote. That's pretty frustrating to me.

If you skip any stretching — and you really shouldn't, but if you must — it should be the stretching after that you skip. That's the stretching that releases the lactic acid buildup and prevents soreness the following day. That and the cool down.

But the stretching beforehand serves one purpose: to prevent injury. And it's not optional.

Please tell me they were just saying not to stretch cold. Because if they were only saying that, then that would make a bit more sense.

Last edited by wild~hair; 05-17-2009 at 03:24 PM.
Exactly, newcurly: warm up, stretch, run, stretch, cool down. [Or better yet: warm up, stretch, run, cool down, stretch, cool down some more.]

Michelle, whoever wrote that … ugh, they're spreading complete misinformation.

People are going to injure themselves because of what that person wrote. That's pretty frustrating to me.

If you skip any stretching — and you really shouldn't, but if you must — it should be the stretching after that you skip. That's the stretching that releases the lactic acid buildup and prevents soreness the following day. That and the cool down.

But the stretching beforehand serves one purpose: to prevent injury. And it's not optional.

Please tell me they were just saying not to stretch cold.
Because if they were only saying that, then that would make a bit more sense.
Originally Posted by wild~hair
Yep, that's what they were saying.
"And politically correct is the worst term, not just because it’s dismissive, but because it narrows down the whole social justice spectrum to this idea that it’s about being polite instead of about dismantling the oppressive social structure of power.
Fun Fact: When you actively avoid being “PC,” you’re not being forward-thinking or unique. You’re buying into systems of oppression that have existed since before you were even born, and you’re keeping those systems in place."
Stolen.
Michelle, you might think I'm being ridiculous, but it might help to edit your earlier post [#43]. I would hate for someone to read that, stop reading this thread, and then follow that advice.

I've never asked anyone to edit a post before, but if it involves someone injuring themselves, that would just be a big bummer. Especially if they were just getting started on a healthier lifestyle.

But it's your call, of course.




For new runners: Here's a really good guide on stretching.

Injuries can be rather very commonplace in running, but they really don't have to be if one takes the necessary precautions.
I'm not editing. I don't think it's appropriate to do so-- or for you to ask me to. I believe what I wrote was clear. I'm sorry you disagree.
"And politically correct is the worst term, not just because it’s dismissive, but because it narrows down the whole social justice spectrum to this idea that it’s about being polite instead of about dismantling the oppressive social structure of power.
Fun Fact: When you actively avoid being “PC,” you’re not being forward-thinking or unique. You’re buying into systems of oppression that have existed since before you were even born, and you’re keeping those systems in place."
Stolen.
Ran 4.2 miles yesterday after a week of 3-3.3! Next week - 5 miles!
"Well I love that dirty water. Oh, Boston, you're my home!"
Ran 4.2 miles yesterday after a week of 3-3.3! Next week - 5 miles!
Originally Posted by newcurly

Wow!! That's awesome. I'm on W2D2, which I did this morning. They're still fairly short intervals, and my whole route is only two miles... I can't imagine running 4 miles!!
"And politically correct is the worst term, not just because it’s dismissive, but because it narrows down the whole social justice spectrum to this idea that it’s about being polite instead of about dismantling the oppressive social structure of power.
Fun Fact: When you actively avoid being “PC,” you’re not being forward-thinking or unique. You’re buying into systems of oppression that have existed since before you were even born, and you’re keeping those systems in place."
Stolen.
Ran 4.2 miles yesterday after a week of 3-3.3! Next week - 5 miles!
Originally Posted by newcurly

Wow!! That's awesome. I'm on W2D2, which I did this morning. They're still fairly short intervals, and my whole route is only two miles... I can't imagine running 4 miles!!
Originally Posted by MichelleBFT
That's the awesome part - even as recently as a 6 weeks ago I would have said the same thing!
"Well I love that dirty water. Oh, Boston, you're my home!"
Ran 4.2 miles yesterday after a week of 3-3.3! Next week - 5 miles!
Originally Posted by newcurly

Wow!! That's awesome. I'm on W2D2, which I did this morning. They're still fairly short intervals, and my whole route is only two miles... I can't imagine running 4 miles!!
Originally Posted by MichelleBFT
That's the awesome part - even as recently as a 6 weeks ago I would have said the same thing!
Originally Posted by newcurly
That gives me so much hope... I'm still new to this, obviously, but I have really high hopes that this will work out and I'll be really actually running in a few weeks, and knowing that you did it gives me confidence that I can do it.
"And politically correct is the worst term, not just because it’s dismissive, but because it narrows down the whole social justice spectrum to this idea that it’s about being polite instead of about dismantling the oppressive social structure of power.
Fun Fact: When you actively avoid being “PC,” you’re not being forward-thinking or unique. You’re buying into systems of oppression that have existed since before you were even born, and you’re keeping those systems in place."
Stolen.
Ran 4.2 miles yesterday after a week of 3-3.3! Next week - 5 miles!
Originally Posted by newcurly

Wow!! That's awesome. I'm on W2D2, which I did this morning. They're still fairly short intervals, and my whole route is only two miles... I can't imagine running 4 miles!!
Originally Posted by MichelleBFT
I'm on W2D2 as well, just did it today.

I did this last spring and it's amazing how it builds you up. You actually get that "high" people talk about, where it's just easier to keep running, if you can imagine that. I remember willingly doing sprints — totally of my own accord — toward the end of the program.

I stopped running once it got really hot last summer, switched to yoga. Although I'm always switching things up, I definitely like having running in the rotation.
I should mention that I progressed through the program faster since I've run in the past. I've never reached the point where I could run a 5k easily, though, until now.

Today I noticed some other benefits to running. I've been moving boxes from old apartment to new apartment, and it's HOT out. Normally just hauling the boxes from apt to car or car to apt would require a break, but I really didn't break a sweat. After I finished moving a carload (I do have a small car) of boxes, I went for a 4.5 mile run!

Good luck!
"Well I love that dirty water. Oh, Boston, you're my home!"
W2D3 done this morning. Besides another side stitch, all went basically okay.
"And politically correct is the worst term, not just because it’s dismissive, but because it narrows down the whole social justice spectrum to this idea that it’s about being polite instead of about dismantling the oppressive social structure of power.
Fun Fact: When you actively avoid being “PC,” you’re not being forward-thinking or unique. You’re buying into systems of oppression that have existed since before you were even born, and you’re keeping those systems in place."
Stolen.
If anyone's doing this program and has an iPhone, there's a great app for it that lets you play your own music for your runs.

It cues you when to walk and when to run, also lets you know when you're halfway [so you can turn around at a good time] and lets you post your workouts on Facebook, which is kinda nice for accountability.

Here's more info about the app.
Banned
Join Date: Jun 2001
Posts: 41,043
On my last day of the 9 week program
Can't wait to change my ticker!
I use the music from here...
http://www.kissmyblackass.org/?page_id=86
I think my fave is week 5 & of course week 6 [love my 80s!]
I am exhausted and I "owe" myself another 6 miles before the end of tomorrow to make my monthly goal. I wanted to go Wednesday, but spent the day packing and the evening graduating. Spent yesterday moving with a moving truck that was, oh, 4 feet to short for all my crap? OOPS! And now the only clothes I CAN find are my running clothes, which would be fine if a) the weather weren't cold/wet/drizzly and b) I DIDN'T HAVE LUNCH PLANS IN TWO HOURS.

Sorry, needed to vent, end guano.
"Well I love that dirty water. Oh, Boston, you're my home!"
I feel stupid asking this-but can someone explain how a podcast works to me? I'd love to be able to listen to something on my ipod to try this rather than timing intervals. I just don't get how it works. Thanks!
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