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WU621

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  1. WU621

    Couch to 5K

    Just wanted to share another race story with the C25K group. I ran my second ever 5K race tonight and it was a lot of fun. The weather was awesome (low 80's) and I beat my first race time by nearly 2 minutes finishing in 29:02. I was the fifth place finisher for my age group and my goal was to try and finish under 30 minutes so I am really happy. This was a big race and the opening ceremony for the Sunflower State Games which made it even better. I ran with my sister in-law and beat her by about 40 seconds. But she was the second place finisher for the females in her age group so she got a metal! For those of you just starting out I want you to know you CAN do this. I started my first day of this program in May and just like you guys I was really struggling with those first few weeks of running. Follow the program as it's designed, it's not easy but be patient and you will get there. http://spotted.cjonline.com/photos/index.php?id=4159683&size=large
  2. WU621

    Couch to 5K

    Uh oh it's gotten quiet in here, everyone still running? I had a great run last night it was a little cooler than it has been and there was some cloud cover. I ran with my sister in-law and she didn't pace herself well so she walked the last 1/2 mile or so. I have my big 5K race tomorrow and the weather is really starting to look great. Upper 70's are unheard of in July so I'll believe it when I see it.
  3. WU621

    Couch to 5K

    Welcome Granola stick with it, the first couple of weeks are the worst just keep chugging along and before you know it you'll be surprising yourself with longer distances. Come back and let us know how it's going.
  4. WU621

    Couch to 5K

    FitterGirl- Congrats on finishing C25K!! Good luck with the OHR I may have to try that someday. Hopefully I will see you on the runners thread. Here are links to a few pics from the race this past weekend. http://00673d3.netsolhost.com/photoalbum_index.htm/07-11-09horsethief/pages/DSC_0129_s_jpg.htm Sprinting to the finish: http://00673d3.netsolhost.com/photoalbum_index.htm/07-11-09horsethief/pages/DSC_0394_s_jpg.htm http://00673d3.netsolhost.com/photoalbum_index.htm/07-11-09horsethief/pages/DSC_0395_s_jpg.htm
  5. WU621

    Couch to 5K

    My first 5K race is in the books! Finished this morning with a time of 31:32. Exceeded my expectations, but man was I hurting during that last mile. I was making noises I have never heard myself make. I am not going to lie and say I was having a lot of fun while I was doing it, but I LOVE the fact that I was able to do it. I never thought I would ever be able to do this. I may try and post a few pics later. Keep working hard this program really does work.
  6. WU621

    Couch to 5K

    Only four more runs left Bob! Nice work man you're getting to be pretty quick. I have registered for my first 5K race this Saturday morning. I had originally planned on my first race being next Friday but my cousin is here for the weekend and I wanted to run a race with him so we found one this weekend. Of course I'll let you guys know how it goes, I am really excited!
  7. WU621

    Couch to 5K

    I haven't read the C25K thread in a few days and I missed a lot! Congrats on finishing your 5K Fitter Girl!! It was really good to hear about an actual race and good to hear the encouraging words from other runners. The race I'm looking at is in two weeks and I'm a little nervous. I pushed hard and finished 5K in 33 minutes on the treadmill today but I know the heat and humidity will slow me down a lot on race day. Naddles I have problems with side stitches and the best way I have found to control them is controlled breathing. Try to slow your breathing by inhaling fully and blowing out through your mouth and puffing your cheeks out when you exhale. (Like blowing out candles) To me it almost looks like the breathing exercises from when my wife was in labor. It sounds silly but it really works for me. It may not stop the cramps completely but it seems to keep them under control enough that I don't have to stop running.
  8. WU621

    Couch to 5K

    I finished my final run Saturday, 3 miles in just under 31 minutes! I decided to go to a 1/4 track which was boring scenery but it allowed me to accurately track my time and distance. When I started this program a couple of months ago I NEVER thought I would actually finish it. I have tried running at different times in my life, and even when forced to run for sports or during the police academy I was never able to develop the endurance to keep going for more than a mile without walking. I am a believer in this training program. If you are just starting out stick with it, if I can do it you can do it. I am eager to follow along with the rest of you who have been progressing through C25K with me. I have a question for each of you. What next? I was talking with a fitness coach at my gym and explaining I had just about completed C25K and she said "Congrats! Now what?" She reminded me that this was not the end but the beginning and encouraged me to develop goals to work towards after finishing the program. Instead of going out and running the same distance at the same speed everyday I need to continue to push myself to improve just as this program has forced me to do every week for two months. My goal for the time being is to improve my speed while maintaining the 30 minute runs. Instead of increasing my time spent running I am working to increase the intensity of my run. In the future I will likely try to increase the distance that I can run.
  9. WU621

    Couch to 5K

    Bob I am glad to hear the outdoor run went so well. I hear what you're saying about the sweat, when I run on the treadmill I am completely soaked when I am done. Well the good news is today is my final day of C25K!! If if live through this one I can say I actually completed the program from beginning to end. I haven't decided where I am going to go for my last C25K run. We have a nice trail around a lake I've never run on so I may go there. The bad news is I've had a pain in the bottom of my foot just under the heel for several weeks now. I would describe the pain as annoying mostly except when I first get out of bed it is much more painful for about 10 minutes or so. I punched up plantar fasciitis on Google after reading your conversation and it sounds like that is probably what is causing my problem. It never hurts when I run but it does the rest of the day. (It probably hurts when I run but I don't notice it because everything else hurts worse) So I guess I should probably go see my doctor. Just when I get the pain in my side under control something else starts hurting.
  10. WU621

    Couch to 5K

    That's funny Bob your looking at running some outside and I am trying to move on to the treadmill a little more. I have only completed a few of my runs on the treadmill because of weather but I think it is probably the best way for me to start trying to improve my speed. I honestly don't know how you've been able to do all that running on the treadmill I am impressed. I hate it, when I stop I feel like the floor is moving and I'm going to fall over. I ran on the treadmill last night and tried to maintain a 10:00 mile pace but I fell just short. My final average speed was an 11:00 pace which would be about a 35 minute 5K. I would be very happy with that for my first 5K. I hate running on the treadmill but if you don't keep up you fall on your face which tends to motivate me to move a little quicker than I do outside. My only tip for running outside is be safe, watch out for cars because they're not going to watch for you. And be careful of cracks and bumps in the sidewalk and street it would be pretty easy to sprain an ankle or worse.
  11. I don't count my AP but I don't necessarily ignore them either. I use them kind of as you describe like a buffer. If I grab a mini candy bar, use some dressing on something, or eat something small I'm not exactly sure of the points on I don't track those points and consider that using my AP. I'm very conservative with it though, I don't eat a cheesecake or an all you can eat buffet and say to myself "oh AP will cover that". I know roughly how many AP I would have and generally how many points the food items are I just don't track it precisely. I know this is certainly not part of the WW plan but it has worked for me okay so far.
  12. WU621

    Couch to 5K

    Good to have you back Naddles I was wondering if you were still going. I certainly know what you mean about the 20 minute run, it is scary but after you've done it you realize it's almost more mental than physical. I think if you can do the 10 minute runs back to back you are certainly able to complete the 20 minute run physically. Mentally it's a huge hurdle. I agree with Bob I would try starting over on week 4 and see how it goes. Working Mom- I think week 2 or week 3 were probably my hardest. Week 5 was challenging but not anything like building up to several minutes of running was. Keep moving, remember to stay loose and slow your pace when it gets difficult but keep moving. I didn't quite understand "stay loose" but someone showed me when they run their hands basically flop around just above waist level they're so relaxed. It has helped me because I would get very tense when I would run which would make it miserable.
  13. WU621

    Couch to 5K

    Congrats on finishing the 20 minute run Bob! That really is a huge one, I was confident I would complete the program after I got that one done. I also want to congratulate you one the 2 pound loss this week. Fitter Girl- Thanks for the link on the side stitches. I really tried to concentrate on my breathing tonight and it seemed to help a lot. It still hurt some but not nearly as much as last time. I almost skipped another day today because I was just running out of time tonight, I have too many projects going at once. I have not gone longer than two days without running since I started this program and didn't want to break my streak so I squeezed it in right before work. I waited until 8:45 tonight to start which made it a lot more enjoyable. Still very hot, I sweat so much my clothes were soaked and my headset quit working. Hopefully it will dry out and start working again.
  14. WU621

    Couch to 5K

    FitterG- I have been running without the podcasts some since finishing the intervals. I have tried it a couple of times with no music because the 5K I am planning to run does not allow headsets which I found interesting. Running without the music is different because I have never really heard myself breathing. Listening to my huffing and puffing made me feel a lot more tired, music really makes running so much more enjoyable. I finished W8 this morning but it was really rough going again. I struggled from the beginning today and did not go nearly the distance I usually do. The cramp in my right side started about three minutes into my run and got so bad at times I was just barely jogging. One week to go!!!
  15. WU621

    Couch to 5K

    Bob- Nice job man, it doesn't matter how fast you went you got it done!! Take it easy on Friday and don't get discouraged you WILL do 20 minutes. It won't be fun and it will probably hurt a little (or a lot) but keep moving. In one of the posts I read someone talked about trying to break the run into five minute blocks mentally. It helped me some to think about it five minutes at a time, after I got done with the first two I set that goal in my mind to get to the third and when I got to the third I told myself I only had one more. I'll be thinking about you Saturday, you can do it.
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