I ran 5 miles the other night for the first time. Took me ages though, 63 minutes. I think I need to work in some shorter faster runs to speed up a bit. Then have 1 or 2 runs a week where I do a nice long run at an easy pace. Hopefully the faster runs will help speed up my easy pace.
Week 8 completed. Today was a good run. Sunday - usually my day for a good run - was terrible. I kept thinking “when will this end.”
Tuesday was OK, but fuzzy butt had to stop and poop part way through, throwing off my stride.
You’re supposed to stop also.
Good job, bad days are par for the course, everyone has 'em.
I had to stop and clean it up, which just ruins the rhythm of the run. But for all that I’m glad I have her.
Okay, so I’m now finishing up the run for an hour program - which, to me, is very exciting. I have a week left (I finish on Sunday) and I will probably transition into something else (my wife and I do this together and we haven’t really decided).
In any event, my shoulders have been killing me recently. The pain is coming from where the muscle attaches to the bone (the little pointy bone that juts out on your shoulders).
With that said, a few weeks ago (5) I partially tore my right shoulder doing incline bench presses. I hadn’t properly warmed up and I wasn’t really feeling the heavier weight I was using. Two mistakes that I will not make again. The partial tear was more in the upper front of my shoulder (only my left shoulder). So if you did front raises, if you went past perpendicular, the weight at about your chin level, that’s when my muscle really started to hurt and where the pain was.
The good news is that it’s almost healed. I’m taking it easy, not doing anything that would aggravate it.
As I said earlier, my ‘outer’ shoulders are now hurting me - they feel sore, not torn or partially torn, and tender.
I think this is from running (mainly because I haven’t done any lifting using my shoulders), but if anyone has any advice to either toughen up my shoulders, or maybe it’s a posture problem, I’d appreciate it.
I have given up getting past week 1 for now. At 372, it’s very hard for me to go any further without pushing way too hard. But I’ll repeat week 1 for as many weeks (or months) as it takes to get to the point where I can continue! I want to run the 3k in our Diabetes Walk next year: I was planning on walking it this year, but they cancelled the 3k part due to bad weather. I did get the 1 mile done, which was a vast improvement over last year.
And I am still celebrating 372: that’s 26 pounds down from where I began!
Meatros, even if you don’t warm up as such, you should always start each set with lighter weights-do your high rep sets first. I always do pyramid type sets schemes for that reason.
Also, you can order your exercises so that each prepares you for the next.
example:
flys
bench press
dips
DB pullovers(transitions to back)
seated rows
bent rows
pullups
standing rows (transitions to shoulders)
overhead presses
front laterals
side laterals
rear laterals
shrugs
Your arms will be well warm for bicep/tricep/forearm work
Juliana, that is a terrific weight loss, keep it up!
You could try doing the C25K but walk all the workouts rather than trying to run. At your current weight ,I would be concerned about the impact forces of running and you will still build up your fitness.
I think I need to take a break. For a while I’ve had a niggling foot. When I’m out running the top of it sometimes hurts. Usually loosening the laces sorts that out, but other times not. Then on my last run on Saturday it hurt quite a bit, so I kept having to take walk breaks. Now my foot is a little sore/pins and needly-ish. Its on the top of the foot and that part is a little swollen and bruised. I’m just hoping its not a stress fracture.
The funny thing is I’ve gone from couch potato to enjoying my running. To the point that I get a bit ratty if I havent been out in a few days.
Hrududu, a stress fracture is highly unlikely. Bruising and swelling is usually not present. As you found out, your laces are way too tight, double knot instead tying tightly. Your feet swell as you run so you need a little room, laces/shoes should be snug.
Ice should help but you’ll need a little time to heal, do some cross training that doesn’t irritate your foot.
Juliana, you’re doing great! On one of my C25K forums, there were a few people that wound up doing a “pre-week-1” schedule for some length of time before they worked up to the actual program. I think that taking things slowly in order to avoid injury is a really good idea. You’ve made fantastic progress so far!
I did a pre-week-1 for a while. And now I still run weekly, but have set my own schedule. My dog is a little chubby and has trouble with the entire run. Our goal right now is to get up to 30 minutes of straight running (no walking in between.) We are currently doing an 18 minute run, a 3 minute walk and a 10 minute run. We will keep increasing the first leg and decreasing the second until we hit our 30 minute goal. She is all full of piss and vinegar on the first mile, but the second one tires her out. (Although I suspect she could go way farther than I if she needed to.) Anyway, I expect to be up to 30 before the end of the year. after that, I’ll set new goals.
Wow…I remember week one and how hard it was to move my 135 lb frame that much. And then to do it again two days later. You are inspirational. Take your time.
@Hrududu
I was having some issues with some new running shoes I got - heel sliding up/down. In this article there’s a few tips on different ways to lace your shoes, maybe it might help you?
For anyone on Facebook, there’s a Couch to 5K plan fan group over there. It’s been really great to read others stories, and see people starting and finishing the program everyday. They also share a variety of interesting links pertaining to running/healthy etc.
I have my first 5k this upcoming Sunday night through the holiday light display at our local park. I’m nervous and excited all at the same time! A friend registered with me, but I highly doubt we’ll run together, she got some long legs and runs superfast!
Have to run in the rain today. Bleah! Also, I’m tired of my running pants falling down. I must be a knot-tying moron, because I can’t seem to tie them tight enough. I have added suspenders, which will make me look stupid, but should do the trick. I only worry that they will put undue pressure on my shoulders while running.
Glad this popped back up.
I felt as though the shin splints had subsided about a month and a half ago, but waited an additional few weeks to be sure. Started running again a couple weeks back, and am getting ready to leave for Day 2 of Week 5 in a few minutes. I had completed weekend 6 before I was forced to stop, but thought it would be smart to back it off a bit at first. The orthopedist said not to increase my running by more than 10% week-to-week, so I’m trying to play it safe.
Anyhow, it feels good to be back, and I hope to finish before the year is out.
I’ve been having some foot pain over the last two months or so that’s kept me off running. It started after a 7 mile run and wasn’t debilitating – just pain on the top of my foot. I took it easy and was walking regularly, which made it feel better. I was supposed to do a 15K on November 1 and sat it out because I hadn’t finished my training, and didn’t want to jack up my foot on the run. Last week I ran a little over 1.5 miles – I’d planned to go 2 but stopped when I felt a mild twinge in the old foot.
I’m planning to call my doctor to see what it could be. I’m hoping not a stress fracture, because that would suck mightily. I will say, however, that it’s wicked frustrating to not be running! I am actually jealous of people I see out there.
Had to run in the rain today! Bleah! I think for the last 3 weeks I’ve been rained on at least once.
Today’s was the first run out of the last 3 that was any good. Sunday’s wasn’t bad not terrible, the one before that was terrible. There was a valid physical reason, but it was still bad.
Now I have to decide if I am dedicated enough to get up and run and then drive 3 hours to Mom’s on Thursday. I *think *I am, but we’ll see…
I ran my first 5k this past Sunday:
33 out of 37 in my age group. 375 out of 439. Completed: 43:54.5 pace - 14:08
They had the results of the race online by the time I got home (and some printouts posted about 10 mins after I finished) - got to love technology! Except my friend and I were pouring over the numbers. A 99yo woman finished in 30 mins!? (was that for real?) I’m just happy I beat 45 mins - which was my plan 
I’ve only been able to get out 2x a week since the time change and haven’t run as far/much as I’d like to with the jogging stroller yet. Had some side pains about 3/4 of the way into the 5k and did a lot of walking trying to work it out. But this is officially the farthest I’ve run in any one time!!
Probably doing another 5k here on 12/5 with the same friend
Woohoo. Congrats on your first 5K!
Yeah! Congratulations: that is an accomplishment!