couch to 5K

W7D1!! Hands down one of the best runs I've ever had. I had energy for two sprints at the end. I worked out the mileage, the running part was 1.85 miles, which is a 13.5 minute pace. I want to be faster, but I've sworn I'm not going to much with the program, I'm going to do the nine weeks and then work on speed and things like that. Plus trail running. There are a lot of good races around here that're on trails, and it's my understanding that can be a difficult transition from road running. At least I'm not totally unfamiliar with hills!!

But yeah. I'm in W7!!!!!!!!
"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.
Yippee! Week 7 for me too starting tomorrow!


I had a great W6D3 last night. No sprinting. In fact I run fairly slow but seem to gather up speed towards the end. At first I sort of feel like this:
I've been talking about running with a friend of mine who's done marathons, and he's a very big proponent of "negative" running: coming back stronger than you went out. I've found that I start out pretty slow, but towards the end, once I've gotten into my groove it's often (though not always) easier for me to pick up speed and get some sprints in. I can't sprint for long, maybe 10-15 seconds, but every time I do it it feels great and it's good for my stamina.
"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.
Wile, I find it easier/better on the treadmill. I'm going to try to use the incline at 1.0 since I read that it's similar to running outside. Plus, I can't remember if I posted this but the treadmill has a fan on it

I will admit though I love running outside. It's a lot more soothing

Last edited by tryn2understand; 07-05-2009 at 04:57 PM.
Something about running on a treadmill makes me a total klutz. Can't do it.

Did W7D2 tonight. My husband came with us (I think I've mentioned I've been going out with a runner girlfriend of mine), and could barely keep up. He's an out of practice runner.

We did our 25 minutes, for just a hair short of 2 miles. We definitely picked up speed again, getting about another tenth of a mile in during the 25 minutes than we got on Friday. Didn't feel as good as running in the 9am 70 degree weather we had Friday; around here it's a muggy, sticky 82 or so at 7pm when we've been going out, but it was tons better than my first 25 minute run a week or so ago. I'm really improving!! Love 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.
Good to hear things are going well for you. I on the other hand had a terrible W7D2 last night.

My legs felt like lead and I didn't get through it. I felt completely "off". It was windy, and starting to rain and I just felt blah. I didn't have that spring in my step like I usually do. So after about 10 minutes of my feet slapping on the pavement and sending shockwaves up my legs, I walked home. Not sure what happened.

But, this hasn't deterred me and I'm trying again tonight if it doesn't rain.

I'm also going to give up on Robert Ullery since I don't need him to tell me when to walk anymore. The music is not doing it for me.
I stopped using the podcasts this week too (though I wasn't using Ullreys, I say blarg to techno), electing to go by the watch for these 25 minute runs.

I've had the crappy runs, too. They suck. They make the whole thing seem, temporarily, harder. BUT, tomorrow's another run. Another chance for a great one, or even just a good one. And you can't go anywhere but up from a craptastic run!!! Good luck and report back!!

(I expect tomorrow will be like torture for me, I hit PMS in a hard way today and resolved it with three-- yes, THREE-- brownies left over from our 4th party. Tomorrow will not be pleasant, but I'ma do it anyhow!!!)
"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.
Just got back from W7D2 - 2 and it was a piece of cake (or is that brownie?)! Weird how one day can be so terrible and the next so easy.

Only narrowly escaped getting hit in the face though by a teen who was either drunk or high. As I was passing him from behind he starting waving to the truck that was going by. He was staggering all over the road. Punk. What kind of town am I living in? People even slow down to look at me. Have they never seen someone jog before? Geesh.
LOL @ crazy people staring. I run in my neighborhood, basically, which is mostly farm country, so I see few cars and fewer neighbors while I'm out, usually. Most cars will move to the left side of the road for me, too.

I did W7D3 tonight and crushed it!! It was great. And I've inspired my husband, who's always been a runner but hasn't been out much in recent months, to get back in the groove, so he went too. We took different routes an left at different times but both got solid 25 minute runs in. And I came home to him cooking a delicious and basically healthy dinner!
"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.
nothing's better than coming home to your man cooking a healthy dinner How sweet Michelle!

completed week 6 day 1 today. I enjoyed it. I wasn't able to run a lot last week and I found myself missing it so much.

We're almost there curlies!
Hi All,
It looks like you guys are all doing really well with this program. I was doing my own run/walk program (mixed with a bunch of other cardio and weight work). After seeing this thread I looked up this program and decided to start with week 3, I've been walk/running already.

I did it this morning. I did it as planed but then tacked on an extra cycle since I felt I could handle it. I then walked till 40 minutes was up. I liked the plan. In the past I cycled jogging for 1 to 3 mins with a 1 min rests. While my overall distance/time went down using the C25K way, I think this will force me to do longer jog times and enable me to just jog for 3 miles straight sooner then the route I was using.

Are most of you following it as is, or do you modify at all? I did not download the program. I just used the graph you find online.

I don't know how long I'll stick to this since I'll be getting another 60 day program sometime next week?
CG (modified) since 6/18/2009
ii, 2c/3a?, med/course, porous (I think), normal elasticity
co-wash: Suave green apple, Deva no-poo, Giovanni TTTT, occasional Deva low-poo
condish: playing with NatPathAV, AOHR,
leave-in: KCNT
styling: HE set me up, curl keeper, KCCC, and BRHG
completed W6D2 today

I use the program as it is but that's because I wasn't working out/doing cardio at all. Good luck with it! It's helped me a lot. I like to post in this thread and the exercise accountability one. Both have great info in them
Ok, for starters, the program IS the graph. The podcasts you can download are simply tools one can usse to make doing the program easier. Personally, I enjoyed using the podcasts for the first 6 weeks. Weeks 7-9 they aren't as helpful if you've got a sports watch and can just keep an eye on your time. I've found I prefer music.

I have not modified any of the individual run, save for running for maybe a few extra seconds at the end of a long run if I've got the energy (more on that!!). The program is designed with a slow but steady increase of running time because that's what your body (and not just your legs and core, but also your heart and lungs) needs to have long term success with running.

I was a straight up couch beginner. I was unemployed and had been basically sitting on the couch for about a month when I decided I wanted to give this a go. I wasn't in terrible shape, overall, but I needed to do something new.

Obviously, FTFE, you're in better shape now than I was in when I started. You're probably in better shape starting out than I am right now. So your starting point is reasonable, I'd say. But personally? The program has been SO incredible for me, I wouldn't ever dream of modifying it, and I wouldn't ever recommend anyone else modify it. It's designed the way it's designed for a reason, because it works. Think about the people you hear talking about it: mostly, the people who don't finish are people who lost interest. Others were injured. No one I've read about has stopped because the program failed them in some way. Absolutely everything you read about starting to run will caution you about doing more than a little to start (not just C25k, any beginners running information you can find), even if you feel like you can handle it, because there's so much more to it than just feeling up to another couple of minutes. You have to build up because that's the way to gain distance and stability.

That's my soapbox, on to my report... my W8D1 run went well tonight. I actually did 29 minutes instead of 28, since I had a great pace going and I wanted to end at a particular crossroad because it made gmapping my running route really easy. I did 2.15 miles (broke 2 miles!! Yay!!) at 13.5 minutes a mile. I do hurt some now (about 2.5 hours after my run) but I contribute that partially to new shoes, which I bought yesterday. I'm not in any serious or specific pain, just achy, which really isn't much different from any of my other long runs. Tired is definitely a factor, too.

I've decided on at least two races in October; one is a 50 mile relay I'm doing with a bunch of people. I'm going to be one of the least experienced runners in the bunch, but there are a few easier and shorter runs, which I'll be doing, and the longer and harder runs will be done by my more experienced friends and family. That's October 3rd in PA. I'll also be doing the Susan G Komen Race for the Cure in mid-late October, which is a 5k. I feel almost ready for a 5k now, but I want to work on my speed a bit before I jump to a race. Last thing I want to do is race before I feel totally ready and disappoint myself. This has gone so well so far I don't want to overextend my skills.

After 8 weeks, I feel like I can call myself a runner. It's an awesome feeling.
"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.
What kind of watch are you using to time your runs or measure your distance?

I was thinking of getting one of those Nike + things but don't know much about them and would need to upgrade my ipod. Or, I could just get a watch.
For six weeks I used the Iestyn Lloyd podcasts, and that was just fine. With the longer, single runs, rather than the podcasts I've upgraded to music, and use a cheap Timex runners watch. I think I got it at Target or Walmart. It's absolutely nothing fancy.
"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 also bought a cheap watch from Wal-Mart to time my runs It's water proof and has a stop watch on it for $9

Unfortunately it doesn't record distance, but it's okay for now because I'm trying to build time

Last edited by tryn2understand; 07-11-2009 at 12:28 PM.
Michelle,
Thanks for you input. You make a good point. If you're going directly from being inactive to this program, modifying it is probably not a good idea, unless it's to stretch the program out. Good job on the progress you have made. Keep it up!

When I asked I didn't know if anyone here might have started this from an already active state.

I did W3 again this morning. Since I was shorter on time I did it close to "as is", but I extended my final 3 minutes to 5. I do this on a treadmill so my distance today was only 2 miles instead of 2.75 miles yesterday.

I took a closer look at the program and I while he tells you to warm up for 5 minutes I didn't notice a cool down. I always take 5 or 10 minutes to warm up and 3 to 5 to cool down and then stretch.

I currently do 60 minute aerobic step workouts no problem, but jogging has never been a strong point for me (partially because I never cared for it). I tend to prefer interval workouts. I feel I need to work on my steady state cardio also, which is why I decided to try this out.
I plan on jumping up to W4 next week and I will probably continue to modify just a little bit. For one I will extend my warm up to at least 6 or 7 minutes.

I don't know if it's because I get up, get dressed and workout or what, but I find 5 minutes doesn't seem like a long enough warm up for me. I find my performance is better with a longer warm up. I will also finish each day with an additional 3 to 5 minutes of walking before I stretch.

I'm still not sure if I'll finish the program yet, since as I mentioned I am expecting another 60 day workout program to be delivered to my door sometime next week (maybe the following).
CG (modified) since 6/18/2009
ii, 2c/3a?, med/course, porous (I think), normal elasticity
co-wash: Suave green apple, Deva no-poo, Giovanni TTTT, occasional Deva low-poo
condish: playing with NatPathAV, AOHR,
leave-in: KCNT
styling: HE set me up, curl keeper, KCCC, and BRHG
Ok...so....I spontaneously went out and got the Nike + iPod Sport Kit and I LOVE IT!!!

I'm did W8D1 last night but did 30 minutes. This thing is great and records your workouts and you can keep track of everything online. So many little extras with the site too and it makes it fun.
wow Nutkin sounds like a good investment

I attempted W6D3 today. It was the worse run I've had during the program. I hit a wall I'll try again tomorrow. I don't know what happened

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