c25k | Entries tagged with week1

I was feeling a bit off today, maybe an incipient cold or just even worse allergies. Or maybe it was psychological because I'd committed myself to doing a whole half hour. I wasn't sure whether I should cry off, or cut the run short. I decided to keep going, which I think was a good decision.

I wasn't able to repeat the fast pace I'd managed the first two runs, but I did complete the whole 30 minutes with 1 minute running intervals. My overall pace was slower at 8'45'' /km, but faster than the 9 to 9½ minutes I'd been running when I was doing 5 minute intervals. And I came away feeling, that was hard but I did it, rather than having to deal with the set-back of giving up.

Plan for the weekend: run 1 of week 2, and see if I can keep going for the whole 90 seconds at a pace where I'm really pushing myself.

Current Mood: determined
Current Location: Cambridge, England

liv

I was reasonably pleased with my first attempt at week 1, so I decided I could probably stretch myself by adding an extra couple of intervals (10 intervals / 25 minutes instead of the official 8 intervals / 20 minutes). Conditions were not exactly pleasant; it's boiling hot, and the pollen counts are off the charts.

But I did in fact manage 10 intervals, and my pace wasn't any slower than when I was only doing 8. 8' /km overall. My pacing wasn't spot on; I went a bit too fast for the first couple of intervals, and was starting to drag a bit by the end, but nothing terrible. I think I'll go for 12 intervals / 30 minutes next time, so that moving to the 90 second intervals in week 2 feels like a step down rather than a step up.

Current Mood: pleased
Current Location: Cambridge, England
Current Music: Stellaris music

liv

So I did C25K back in autumn 2012 (when I started the community with

rmc28). And I managed to keep up regular running until I moved house in spring 2014. I was running a bit for 2 years after that, but never really got back to it being an established habit, and I kind of stopped by summer 2016. It was never a deliberate decision, I just... didn't get round to it, and than it had been months and then a year and I never had the motivation to start again.

This spring my partners' 9yo wanted to participate in a virtual Harry Potter race, and that was my motivation to restart training. I trained for a month and then did a Parkrun, and it turned out that a month was not enough training; Parkrun was a disaster. The least I can say for myself is that I got back in the saddle: I've continued running 3X a week since the Parkrun. But I'm flailing about and not making any progress and it's a bit miserable. So, partly inspired by

angrboda I have decided to restart the C25K programme properly.

Today was week 1, run 1. I did the whole thing at 8'/km, which is about as fast as I ever run, even though I was spending more time walking than running. I found a pace that I can sustain for 8 lots of one minute, so that was really pleasing. I have been running along the guided busway which is straight and flat with few distractions like having to cross roads. Also there's a convenient 2.5 km section between Histon and Milton Road, so running along that and back is a nice 5K track.

Tech: I used Intervaly for the timing, which just beeps at you at intervals you pre-set. And Runkeeper for the distance measurement. I didn't listen to music or an audio book because with short intervals I can't really focus. I might go back to having something to keep my brain occupied as a I get further through the programme, though.

Current Mood: optimistic
Current Location: Cambridge, England

angrboda

I was actually intending to give a small update for each run, just to say that I had done it and perhaps create some way of accountability. If accountability is the word that I want (or even spelled right). Except I totally forgot all about that plan by the time Saturday's run came around.

But I've done the third one now, and was up to 8 x 1 minute running. I peeked at next time's session that introduces some 2 minute intervals, so that answers the question of whether it's just going to continue adding another 1 minute interval on top. I'm sure it will be fine because it's not like I haven't ever done this before and felt precisely the same way and have it turn out to be totally fine and doable. But I'm still feeling apprehensive about it.

One thing I've discovered in the past week is that my vivosmart still has that weird issue where it thinks that for a split-second I ran really very fast indeed! Husband and I worked out that if Usain Bolt can run 100 meters in, let's say, 10 seconds, then that must mean he's going at a clip of 36 km/h. Let's just say that Garmin evidently thinks that I (moderately chubby, very unfit and closer to middle age than childhood) momentarily move significantly faster than Usain Bolt... I somehow don't think that's very likely. It's irritating because any information it gives me to do with average speed and such becomes pretty much useless. And it's the sort of information I would have liked to use to compare runs with and see if I got faster later on. Anyway, from what I gather apparently this should be helped by working out my stride length, so I'll have to have Husband help me with that.

angrboda

Anybody still reading this comm?

For the first time in oh-gosh-let's-not-talk-about-that! I decided to attempt to take up running again. My last aborted attempt was little over a year ago, I think. Because of Reasons I just didn't possess the extra energy for it when coming home from work.

But we're trying again now, because I should like to shed a few excess kilos this year and yoga, although pleasant, isn't really cutting the mustard. Especially not when I don't remember to do it daily. So time to supplement with something else.

This time I decided not to use the NHS program, primarily because my ipod battery was flat but also because I've done that so many times that although I do like Evil Laura's tips and tricks and gentle encouragements, I know them pretty much by heart now and that means they just don't seem to work as well anymore. If you know what I mean. I know what I mean.

So I had a poke about for something to put on my phone and decided to try an app called Start Running. I just wanted something completely simple. It works with whatever music or other you want to listen to and just blends in. Each change in pace is preceeded by some beeps and the voice saying 'Running/walking for x minutes' and then it gave the halfway point of the whole program and a message at the end and that was it. It was discreet and the beeps were clear enough that they were easy to tell apart from the music.

Have to say, though. One minute running nearly killed me! There had better be some praise for me when Husband comes home.

ashtoreth

Hello! I'm a new member but I have been working on getting more fit over the past year. I've been walking and starting to learn (to enjoy) running. I have a Fitbit Flex that I love, have been scouring the Skinny Ms. site for fun recipes and workouts, and have just begun the C25K training. It's an easy app to download and I am using it tandem with RunKeeper.

I started Week 1, Day 1 today. Even going out early, it was brutal from the humidity. The puddles on the ground were the only indicators of the thunderstorm we had last night. I'm going to have to push the time I run back further to when the sun is just an idea on the lip of the horizon until this heat wave breaks.

In all honesty, the enthusiasm I had last night to start this training quickly waned this morning when the first bell rang to start the running segment. There was a lot of self-talk occurring to get me through the longest minute of my life, but my enthusiasm began to perk up after the 4th interval and hearing that I was 1/2 way completed. I continued through the training, adding humourous comments to the announcer's "begin running" instruction, and indulging in a moment of black humour when I was in the middle of my 8th running interval and saw a deputy sheriff approaching. I figured that if worst-came-to-worst, I could collapse early enough so that the deputy would stop and give me a lift home. The chuckle was enough to keep me going, and I felt exhausted and exhilarated when I completed my first training session.

rmc28

I ran a third time in a week! Go me, etc.

It was cold and windy, but not unbearably so, and even overcast daylight is daylight (extra-precious at this time of year where I live). My pace was not as fast as day 2, but still faster than day 1, so overall the week saw improvement. I will be happy with that.

Next run: Saturday, moving up to week 2.

Slightly more running, slightly less walking (8x 1min with 90s intervals vs 6x 90s with 2min intervals). In theory I'd expect my overall pace to be faster, but I guess it depends on how well I adapt to the slightly-longer runs.

GetRunning predicts I could finish week 9 (30min continuous running) on 8th Jan. I will be delighted and surprised if I achieve that.

rmc28

I ran again!

It wasn't strictly lunchtime, because I had to go and get some blood tests done at the surgery mid-afternoon. I felt a bit self-conscious going off for over an hour for that on top of taking a full lunchbreak, so instead I ate quickly at my desk, and did my run on the way to the surgery.

The weather today is warm for November, but cool enough that I just ran in my tshirt and jeans and trainers, without bothering to change into Proper Running Gear. I bet on the weather / clothing / exercise combination not making me very sweaty, and I was right. I probably won't get away with that after week 1 though.

I had a nice sit-down in the surgery waiting for my appointment and then I walked more sedately along a shorter route back to the office.

Apparently my pace today was faster than Saturday. This is pleasing :-)

Next run: Thursday lunchtime

rmc28

My son's enthusiasm did not last, or at least, every time since then I've offered to take him running, he's refused.

I've admitted to myself that any pretence of a regular running habit has pretty much disappeared from my life recently, and realised this is partly because I'm nervous about overextending myself and triggering a migraine. This is particularly unhelpful because regular running is good for managing my other major trigger (stress) as well as general fitness. Rebuilding the habit is one of the most helpful things I can do for myself right now, and I need to get past being scared.

I know I can do c25k week 1 workouts without overextending, and that when I did this the first time, I found the progression between weeks worked just fine. So I'm just going for a straight go at c25k, repeating weeks if necessary, but fundamentally getting back in the habit of running 3 times a week - two work lunchtimes and once at the weekend.

Today's run was as straightforward as I'd hoped, and I tested out whether I could use Get Running alongside Zombies Run, and they seemed to play nicely together. Next run: Monday.

(I'm going to try, as much as possible, to stick to the same days each week while rebuilding this habit: Monday + Thursday lunchtime, Saturday late-morning when my spouse is up and able to watch the children.)

liv

Having hit my intermediate goal pace of 5 km in 40 minutes, I now want to aim for a new goal of 5 km in 30 minutes, which is 10 kph. So I decided the best way to improve my speed is to restart C25K, and since I'm mostly running on the treadmill these days I can use it to guide me so that my running intervals are actually at 10 kph. I'm not going to follow the programme exactly, I think I'm just going to alternate C25K workouts with 5K runs at a pace I know I can do or a fraction faster. And move on to the next "week" whenever I can manage the current week comfortably.

So today I tentatively tried week 1. I wasn't sure I was going to be able to do 8 x 1 minute at 10 kph, that's faster than I ever run even when I care about going fast rather than being sustainable. Actually it was ok, with the treadmill to keep me at a steady pace of exactly 10 kph I can do 1 minute intervals. And unlike when I started from scratch, I'm fit enough that I can just about recover in 90 seconds of walking. Not completely regularizing my heartrate, but enough to attempt the next interval. Total distance nominally 2.5 km.

I didn't listen to any podcast, neither the NHS one nor the Zombies 5K app, because with the intervals this short and this intense, I needed to concentrate on watching the clock and changing the treadmill settings. I may start using podcasts once the intervals get long enough to be boring.

Current Mood: refreshed

rmc28

My 8-year-old son has expressed interest in running with me, and so I sat down with him yesterday afternoon and went through the app that I used the first time I did c25k. He continued to be enthused, so we got changed and went out for a run. In the dark (which is apparently part of the appeal), but up and down our local residential streets, which are fairly well lit.

The pattern for this week is: 5 minutes walking, 8 sets of (1 min run, 1.5 min walk), 5 minutes walking. Annoyingly the app crashed during the first run, but it is possible to skip through to the right point of the workout on restart, so we were able to continue through, though we probably both ran too much and walked too much for the first set.

I enjoyed it, as I've missed a lot of running recently due to a migraine flare up, but it was sufficiently low-key effort for me that I felt safe not triggering another headache. I think C enjoyed it, and he was very game for all the running bits, but noticeably tired by the end of the workout.

If C's enthusiasm lasts, we'll go out again on Wednesday and Friday, and I'll try to get out for a slow 5k by myself at the weekend.

It's a very different experience than running by myself with music. I had the phone on speaker but no music, so we just heard the voice telling us when to start and stop running, rather than sharing my (fabulous) music taste with the entire neighbourhood. I needed to pay attention to how C was doing, and explain our route, and we had a bit of general-conversation in between running-conversation. I very much hope he continues, but obviously I'm not going to force him to if he changes his mind.

highlyeccentric

Sigh. Today's effort did result in a complete, non-sabotaged week 1 workout, though. If I made a list of things which have, or which I have *allowed* to derail my adherence to the workout, excluding 'failed to go running at all', it would include:

- deciding to run to work to exchange headphones. Turns out that stopping mid-workout is not a good incentive to resume and complete the workout properly, especially when work is in a part of town with lots of traffic lights one has to wait for. Still, having headphones that don't fall out when running is useful - if only I had remembered to fix that *when not in the middle of running*.
- gas. Why I am prone to burping while jogging (and not during the walking cycles) I do not know, but it is not helpful.
- roadworks. These were loud enough to drown out the 'walk now, run now' prompts, got me all muddled, and I ended up walking for half the workout.
- Inexplicable mental meltdown. Pretty sure exercise is meant to promote happiness, not lead to one bursting into tears ten minutes in for no known reason. (This came in the middle of a bad week, but why the meltdown when running instead of, i dunno, over breakfast, I do not know.)

On the bright side, the leg pain has ceased, my lung capacity/breathing stamina has notably improved, and I haven't fallen over anything or anyone for two whole weeks. Progress!

highlyeccentric

Congratulate me on my miniscule achievement, O Internet: this afternoon I managed the week 1 C25K circuit without skipping any of the jogging cycles. This was day 3 - on day 1 I managed only 5 of 8 jogging cycles, not consecutively; on day 2, 7 of 8. I figure from here I do at least two more week 1 circuits, focusing on bringing the walk cycles up from 'bedraggled lurch' to 'brisk walk'.

Also this time I didn't fall over and take the skin off my hands and knees. Win! I'm still bearing the scrapes from Tuesday's mishaps.

On the other hand, on the list of reasons running is not actually a free hobby, I really need exercise bras. Never needed exercise bras before in my life (not exactly crucial for cycling). And some shorts. And a belt, because my workout-friendly cargo pants keep falling down. And headphones that won't bounce out of my ears when running.

Did anyone else find that when they started running, many helpful people wanted to chime in and tell you either what other exercise to do instead, or ways to make exercise your ENTIRE LIFE NOW? I've had friends and family assure me walking is just as good (not for the specific fitness type I lack, vis, ability to cope with short bursts of increased intensity), swimming would be better for my ankles (probably, but I'm self-conscious about my terrible swimming), rock climbing is great (true! but expensive!), I should do pushups in the morning (sure, and I should meditate, too, but one thing at a time), and I should join an exercise club (???). I wasn't expecting an onslaught of helpful-slightly-judgemental commentary, is that a common thing?

rmc28

Last week I did the three runs that make up week 1 of Zombies 5k Training.

They seemed much more gentle than the C25k app I used last time: 10 minutes to warm up, then 10 lots of walk 1 min, run 15s, then 10 minutes "free form run" i.e. walk or run as you prefer. As it was my first week trying to do three easy runs plus a longer one at the weekend, I preferred just to walk.

I enjoyed the little bits of extra "around Abel township" content, got to know a few people a bit better.

I was amusingly incompetent with settings and failed to get any meaningful pace data out of the first week. Tip for other users: make sure you tick either GPS or accelerometer, it's possible to do the sessions without either.

My main worry looking ahead is that the lovely gentle start must mean ramping up faster later; also from the workout descriptions, the sessions get longer in later weeks, which will be a squeeze to fit into my normal lunch hour.

pretty_panther

Well I got myself started today. It was a bit of a spur of the moment thing but I think that was the best way to start it rather than trying to choose a date and constantly...not doing it. In the past year my health has been terrible and I had to leave university and stuff. I have chronic fatigue issues and my diabetes is very temperamental when I try and exercise so 6 months ago this was out of my wildest dreams.

So yeah completing even day one of week one is a huge thing for me. I was very impressed at the fact that I survived. I wasn't sure I would manage to run all the stints but I got myself into somewhat of a rhythm with my music. It taught me I'm perhaps not as unfit as I thought I was but I need to work on breathing. Does anyone have tips on that? I'm not very fast yet but I think I would explode if I tried to keep an eye on distance and such things at this point. Overall, very proud of myself and kind of looking forward to my next run. I think aliens may have taken over my body. :P

lavendersparkle

I completed my second run of week one this evening. I've been using the NHS podcasts on my ipod. Both runs were quite fun and I managed them, but yesterday I was so stiff from the run that my manager at work noticed that I was limping. Luckily this is all muscles not being used to exercise pain rather than doing myself a mischief pain. Today's run already felt a bit easier than my first run and I stretched after this run, so hopefully I'll be less stiff tomorrow.

So far I've run near my flat and luckily there is a sort of round cul-de-sac thing near where I live so I can run round and round it without having to cross any roads. I think today I covered about 3.7 km including the warm up and warm down. I'm going to try running at different times and in different places to see what I like, so on Thursday I'm going to take my running clothes into work and run in the park nearby either at lunchtime or before work.

I'm finding it fun.

ewt

I'm late with things this week; I'd hoped to be running on Mondays or Tuesdays, generally. Monday I wasn't feeling well, Tuesday I was stuck inside waiting for a parcel, yesterday was far too busy.

I was tired today, and I noticed that while the 60-second running intervals were still relatively easy in cardiovascular terms, I felt more out of breath than usual and took a bit longer for my breathing to return to normal in between.

As with last week, I extended the walking intervals (by pausing the app on my phone) so that I did not start any running interval with shin pain beyond a certain level. On an entirely subjective scale I think the shin pain was less than it has been since the first run, so I'm very pleased with this strategy. I started stretching between running intervals much earlier in this session, before my shins actually started to hurt (but when I could feel the muscles I stretch were starting to seize up a bit), and that seems to have helped.

I need to decide whether to keep doing Week 1 Day 3 until I can do it "as directed" with only 90 second walking/stretching intervals, or move on to Week 2 and keep pausing the walking intervals as needed. None of the running intervals today felt as if I couldn't have continued for another thirty seconds, either because of CV limits or shin pain limits, so I am leaning toward starting Week 2, but perhaps it is best to see how I feel in the next few days (last week I had sore shins walking for a couple of days after my run despite the new strategy, and I could do without having that as a regular feature of my life).

ewt

I was dithering about going out this morning, again partly because of being quite tired after a weekend with too much travel in it, and partly because of quite legitimate concerns regarding joint pain and so on.

I'm still on sixty seconds of running to ninety seconds of walking, and feeling slightly irritated with the apparent lack of progress. The running is still not desperately challenging in cardio-vascular terms, but my shins are still complaining. I don't like that I'm not much in control of the progress of this, can't make it better by just showing up and giving it my best shot, and don't even really know when I can expect some improvement. I want to deal with this the way I deal with learning difficult music, but I don't have enough information to put it into context. I should remember this feeling when my own music students get frustrated!

This morning I decided that I would do all the running intervals, on the grass, but walk longer or do (shin-splint oriented) stretches in between if necessary: I wouldn't start a running interval with shin pain bad enough to slow down my walking beyond the speed I would normally walk if pain-free. Obviously this is all a bit estimated, I'm not out there measuring exactly how far I walk in the ninety seconds, but seeing what feels "about right". After the first two running intervals I recovered quickly enough to manage starting on time. After the third, fourth, fifth and sixth runs I needed longer breaks, but seemed better again between 7th and 8th, though the walk home was not wonderful (back onto pavement for that).

I'm pleased with this method. It takes longer, and I will have to leave more time for runs than I would if I were following the programme more strictly, but I feel better about completing the running portions, even if I needed longer breaks, than I did about not finishing last week. I also hope that it might allow me to gradually lengthen my running time. Some of the stretches provided much more immediate pain relief than during the week, which is both encouraging and useful; and another advantage of stretching, as well as walking, between intervals is that it makes me pay attention to the stretch. My lower legs (not just shins) have been a bit complainy the rest of the day, getting worse as the day has gone on, but I did do a lot of pedalwork when practising organ this evening too, so I can't only blame running for that.

Other things:
-I found myself un-earwormed, which is very unusual for me. But I also found myself counting in my head during the running intervals, trying to pace my counting to exactly 60bpm so that I'd get to sixty just as my phone beeped. I was within one second on five of the eight intervals. This has nothing to do with running really, but amuses me as a musician. Maybe next time I will try 72bpm, or something like 40 which I think will be hard.
-Lots of mushrooms again: fairy ring champignons, boletes of some kind, charcoal burner russulas. I didn't get back to the park during daylight to collect any, though. And I love the fallen and falling leaves.
-I wore the hiker/trainer hybrid shoes, and had dry socks for the duration, hurrah!

ewt

I did cut the insoles in my trainers and that does seem to have made them fit better. I waited until I got to the grass to start running, and tried to concentrate on posture.

I still got shin pain; not so bad at first, the first two intervals felt very easy and I wanted to run longer... but after that, gradually getting worse, and continuing into the cool-down periods. I didn't jog/run the last two intervals, because not only were my shins hurting but I could feel my feet twisting in response.

Good things:
- I showed up. I was quite sore yesterday, and also had a sedentary day, and it would have been really easy to tell myself that I wasn't up to running today without bothering to try it and see.
- Knowing what it feels like to not complete a session is useful, I think. It feels like it was still worth trying, today, even though I am disappointed that I didn't finish. That means that next time I am feeling like I might not manage the whole thing anyway, I'm more likely to turn up and do what I can than blow it off.
- The actual cardiovascular effect of this is still easy to deal with, and that makes me feel good. I'd got into the habit of thinking of myself as terribly unfit, but clearly this is not the whole story.
- It's mushroom season, and during the walking periods I spotted a few tasty things, which I might go back and pick later if I have time. Being outside without commuting and carrying lots of stuff around is good.

Given the way my body seems to behave with inflammation (once I have an injury it gets re-inflamed very easily -- I don't know whether this is related to the EDS, or whether it's a fairly normal thing) I'm wondering whether it's worth taking pre-emptive NSAIDs when I am planning to run. I do this sometimes on days when I know I'll be putting my joints through a lot, and it does seem to help. It feels different to medicate so I can do my work than to medicate so I can go running/jogging, which perhaps says something about how I feel about exercise as self-care! I suppose in this as in other things the trick is to try it.

Next week I will wear the other shoes again, the hiking-trainer hybrid things. They are much more waterproof than the trainers. *wrings out socks*

If I don't find an acceptable way of dealing with the shin pain by January I am going to have to try something else.

ewt

I dithered a lot before running this morning, then realised that physically I was feeling OK, but was on something of an endorphin dip after a very exciting weekend and that running might actually help me out of that. And I figured I may as well progress to Day 2 as it's the same as Day 1 anyway in Week 1.

Not great things:
-shin pain was with me again. Not as bad as last week: it's eased a lot now I'm home, and it wasn't the entire focus of the run. But it's more than I'm happy with, and feels more like a "this is potentially causing damage" pain than a "your muscles will get stronger and cope with this" pain.
-as a result of shin pain, I'm still walking quite slowly in the walking intervals and after the run: several people passed me on my way home. It's really hard to gauge whether my cardiovascular fitness is improving when I'm being held back by another thing.

Good things:
-I finished, and it wasn't as hard as last time.
-A flatter route does seem to be better, as does running more on grass than on pavement (not an option on the more hilly route I was taking before -- too much risk of twisting an ankle and falling down the hill sideways)
-I do, indeed, feel the same gentle pleased-with-myself happiness as I did when I first started this. I felt emotionally good about running while I was running even though it hurt, and I feel good now about having been running. Yay endorphins!

Thoughts:
-I was in my 'best' shoes today, a sort of hiking boot/trainer hybrid, and still had the shin pain. These shoes are definitely not too small. I wonder whether the extra height at the heel due to orthotics is throwing my foot forward onto my toes more when I run and causing problems. This could also be related to the feeling that the trainers I was wearing last week are too small.
-I could have shin splints. I'm not confident that getting diagnosis and treatment for this (whether my self-diagnosis is correct) on the NHS will be anything less than a battle, and I have other healthcare battles to fight, so I'm not going to try unless it starts to interfere with walking. However, treatment is similar to that for many other soft tissue injuries: rest and ice and NSAIDs to get the inflammation under control, careful return to activity and a long hard look at ergonomics to see what is going wrong in the first place. I can do all that on my own with very little risk.

PLN:
-until the shin pain is less problematic, I'm running once a week, not twice a week. Longer recovery time (due to special snowflakeness in collagen production) is a known bug, and running once a week will still be better for me than not running at all.
-in my trainers, I'm going to take out the insoles and cut the back half off so that the position of my heels relative to my toes is not so high. This might also stop them being too small.
-I'm going to make sure I run on grass as much as possible. This may mean a more repetitive route, especially while I'm still in Enfield, but it is actually a bit of a no-brainer that I should have caught before.

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Couch to 5k

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