On reading this, my first thought was ‘nothing special - just hit the ‘lap’ button on a stopwatch when you pass a mile marker, and there - you have your speed’. Then I remembered that the C25K has you running for 60 or 90 seconds at a time, or whatever.
That makes it rather difficult to gauge speed of running. It may be that people are timing the amount of time to go a mile, which would include some running and some walking.
The other thing is that people using a treadmill can set the speed they wish to run at, so they can know instantly. However, in my experience - treadmills are pretty inaccurate about that. Especially those that are in gyms that see a lot of use and infrequent recalibrations.
Believe me, I would much rather be outside. But as I’m still new to this, and I don’t want to do something stupid and pass out from heatstroke in a wooded area where no one may find me for hours*, so I choose the treadmill.
*Technically, there is a small wooded area next to where I work, and it’s beautiful: but there are more buildings around the curve. It is a well-traveled road, so I’d be found faster than hours later. But we’re still running at heat indexes of 100+ degrees, and I’m not used to running yet, much less running in that heat. I will happily switch to being outside once it cools down.
I went for my first run in the rain this evening. It was surprisingly lovely.
Week 4 is going much better than week 3 for me. I’ve slowed my pace right down. Now I could actually hold a conversation. I also find by slowing down that when I reach that last minute and Robert tells me to “push it” I actually do.
The wife and I are on W9D2 tonight. It’s really exciting that we are so close to finishing this. We both agreed that we want to do the run for an hour program next and that we might actually want to run a 5k sometime soon. My only concern is that, right now, I’m not able to run a 5k in 30 minutes and we’ve been discussing whether or not we want to train for speed or for time. In the end we thought training for time would be better since it would burn more fat and make us faster (albeit probably slower then just training for speed). Are there any tips to improve speed while training for time?
A hat is a good idea, but you do not lose 40% of your heat through your head–that would mean you only lose 60% of your heat through the entire rest of your body. Think of it this way, would you be colder without wearing anything on your head, or without wearing anything on your torso?
While Googling around, I saw other sources state from 25-50%. When dressed the head is still fully exposed, making heat loss much easier through that route.
From personal experience, I always found covering or uncovering the head the easiest way to regulate heat buildup while running in cold weather.
Finished W9D2 yesterday, in the rain even. Much agreement with the poster who said that it’s surprisingly enjoyable running the rain. I’m not yet at a full 5k either - I estimate I’m about 3-5 minutes shy, and I’m pretty happy with that.
However, my knees don’t seem to like my running. They feel, well, loose I guess, like the kneecap’s not quite in the right location or will slip out of position with the wrong movement. Anyway, they’re sore. They don’t hurt hurt, they’re just soreish the next day, rather like sore muscles after exercise. I’ve been meaning to get new shoes; is this something I should do sooner rather than later? Ideas?
Snickers, how old are your shoes? 300-500 miles is about the maximum you’ll get. Also, by the time they’re about 18 months old(out the factory door), the cushioning material is starting to age-harden.
You also need to work the quads and the hip flexors/extensors. They are the muscles that stabilize the knee joint.
Hey, y’all, just checking in. I remember when I was just starting the program, feeling somewhat discouraged when I would hear about the people who were already in week 6 or 7 or 8, doing 25 minutes of running at a time, so I’m never sure whether I should keep posting updates here, but anyway, I ran 3.5 miles today and felt pretty good at the end. Woot! I think I’m about to start on a 10k training program that will get me up through my 5-miler in November.
I’m also starting to entertain wild thoughts about running the Columbus Marathon next October (that would be October 2011), but we’ll see how I feel in spring.
If it helps anyone stay motivated, I will point out that on June 1 of this year, I couldn’t run down my block.
The wife and I finished our couch to 5k program last Friday. We both ran in the rain and got drenched. It was pretty cool finishing. We are both going to start on the ‘run for an hour’ program.
Bumping this to see how everyone is doing. I just finished week 7, when I did the program before I stopped once I did my first 25 minute run. But now I’ve done 4 of them. I still find it hard work. The first 5 minutes and the last 10 are a killer but the middle 10 are good. Its not that my legs hurt or that I’m out of breath its just that my legs are tired. I do feel like I’m cheating when I have to stop at traffic lights though. Yesterday I was stuck at a crossing for 2 minutes so ended up adding 2 on at the end. Still felt like I hadn’t done the run properly though. Which is just sillyness really.
Next week is 28 minutes I think which doesn’t seem like it will be too much of a leap. I also changed my route as I had been pounding the same area for 6 weeks.
Funny I was looking at this thread last night since the OP said she was looking at running a 5k sometime. Was looking to see if that happened yet.
I just finished Week 4 yesterday. Anxiously awaiting that 20 min run next week. Even though I’ll finish the program early October, I’m thinking about running my first 5k around Thanksgiving. There’s an evening run through the holiday lights at the local park that sounds like a lot of fun!
The best part of all this is I never thought I’d stick with it this long. When I get ready to head out at night, our almost 3yo asks to go out with me She wants to run like mommy!
OP checking in. My 5K is scheduled for next Friday evening and I’m feeling pretty good about it. I’ve still been running 3x a week, although not on as strict a schedule as I followed during C25K – i.e., sometimes I move days around or whatever, but I still get 3 in per week. My last two runs were 2 miles, and 3ish miles. That last one was actually a 4-mile trail, but I wound up walking for what I estimate was at least half a mile of it, maybe more, so I’m only counting it as 3. Still, though, I think I’m in good shape for the 5K!
I got my first running-related “injury” today, although it’s not a terribly bad one. Due to letting a toenail get a smidge too long, it chafed against the toe next to it and now I have what looks like a blood blister. D’oh.
Speaking of kids, MiniWhatsit, my 5-year-old, is extremely excited that I have signed her up for the kids’ 200-yard dash on Thanksgiving morning, before my 5-mile “Turkey Trot” run. She is practicing every day, running the 200 yards to the bus stop and back!
Finished Week 2 of my work out, which is similar to Couch25K. I have no more cramps, no Achilles Tendonitis and think that mostly the problem with plantar fasciitis is fixed.
[ul]
[li]using runner_pat’s link I found a pair of shoes for over-pronation[/li][li]I have a pair of wraps built for problems with the Achilles Tendon[/li][li]Under doctor’s care I am taking some extra Magnesium[/li][/ul]
The first week was pretty easy on me. The second week was a killer. I am dreading Sunday and the start of the third week. I barely finished today. But who knows, by then maybe my body will adjust. The middle of my second week’s workout is basically last week’s workout. That was a breeze on Tuesday.
I wondered the same thing every week. Week 2 totally kicked my butt too and I’m finishing week 6 tonight. The local running store has a weekly run, and the last one of the month they do some extra fun things. My run tonight is a 25 min :eek: run, and I was hoping to go with a friend, and some of her friends but she had something come up last minute. So, long run…new scenery, I’m a lil nervous I was bugging out about the 20 min run last week and I did fine.
It’s amazing how much your body adapts, and how you adapt. The breathing, the pacing. The first few weeks it’s kind of like figuring everything out and then you hit your stride. (bad pun!)
I remember emailing a friend after I had done my week of 3 minute runs. I told him it nearly killed me. Now I’m at the stage where I’m running 5k non stop. Your body really does adapt. I find my legs tire but I keep going. I’m running very slowly though. The first time I did the 5k (about a week ago) I did it in 40 minutes. The other night I got it down to 36, so I’m working on it. And even though I still find it hard at times the feeling I get when its done is incredible.
