#c25k training

[xtinedancefit]

I haven’t done Couch to 5K training since my summer in Colorado. I'm happy to be bringing this back into my workout routine. I've signed up for a 5K race in October with some of my family, so I have a goal to work towards to. Running is hard, but it's so good for my cardiovascular health.

[turtlesnakes-rocket]

I finished C25K! (C25K week 9 update)

2021/03/28

I completed week 9 of the couch to 5k running program. (Check it out here: https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/)

Week 9 was 3 sessions of 30-minute runs. On the last two days, I hardly made it. I was in quite some pain after a small surgery on Friday, and I tried to not overdo the training (because of covid-19, no emergency medical treatment is available where I live). I was only able to finish the program thanks to my partner and running buddy, who motivated me throughout and took care of me during these last runs.

I finished the program with ca 3.3 km, my best distance yet. I never expected the program to be as helpful and effective as it was. Throughout the program I refrained from watching any videos or reading online tips, because I wanted the experience to be mine, I did not want to be primed by the advice of others. As I am browsing through these resources now, it feels like they would not be very helpful to me anyway. The most serious problems which I came upon during the 9 weeks of training do not come up in the materials. Conversely, most things which the tips say to watch out for, I did not notice. All in all, I can really recommend the program to anyone with good enough knees and comfy running shoes.

I am planning a follow up program of 5 weeks, which should extend my current 3.3 km max distance to 4 km. Ultimately, I'd like to reach 5 km distance somewhere in May. If I increase the goal distance by 1 km a month, by 2022 I'll be able to run a quarter marathon, at least slowly, just to finish it.

I will write a separate post about the follow up program. If you have any tips or questions about how the C25K program was for me, let me know in the comments.

The most important elements for me, all weeks included: - I learned to run without music. - I really benefitted from having a running buddy. - I used Intervals Pro to measure and pace my running sessions. - Good shoes are a must, but I think everything else is secondary as far as gear is concerned.

[turtlesnakes-rocket]

C25K week 8 update

2021/03/21

I completed week 8 of the couch to 5k running program. (Check it out here: https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/)

Week 8 was 3 sessions of 28-minute runs. Yesterday, during the second run I broke 3k for the first time since starting the program, and today I ran 2,9k, which is my second best distance. And there I was, thinking that I am not making any progress.

Next week is the last week of the program and I will most certainly not reach 5k. I wonder what kind of person can complete a 5k run within 30 minutes after only 9 week of training. A kilometer in 6 minutes is fast! I think I never reached this speed during my runs, not even once. Maybe a teenager or a young, generally sporty dude could do it after just 9 weeks, but not a person close to absolute zero in physical fitness like myself.

Week 9 is 3 sessions of 30-minute runs. I am hoping to reach 3.5k by run 3, but if it does not happen, it's alright, too. This next week I will also need to decide on what my next steps will be. I will plan a follow-up program for the next 4 weeks.

Note to self. One really important thing for week 9: take rest days seriously. I ran two days in a row this weekend and by the end of the second session, I was no longer enjoying any of it.

[fat-tofitandfabulous]

So this past weekend has been so incredibly hectic. My family is moving from a three bedroom house to a two bedroom townhouse and it's been a long process. This entire weekend was filled with moving about 85% of everything. I had no idea that moving burned so many calories, according to the MyFitnessPal app, I burned about 400 calories per hour of nonstop moving. I guess thinking about it, it's about accurate. Carrying heavy boxes up and down stairs is hard work. 

Anyway, I haven't done any C25K training in five days and I'm worried that it's going to be tough when I finally have the chance to do it. There is a 5k coming up in the middle of July in my area and I really want to be able to do it, and like actually do it, not like run for a few minutes and be so out of breath that I have to walk the rest. I had finally felt comfortable running in my neighborhood and now I have to learn a new neighborhood filled with a ton of military families. I know no one is going to judge me for jogging around, but it's going to take a bit until I'm comfortable doing it. Would it be weird to go running in my old neighborhood? 

Also, I think I have some tendonitis in my knees or something. I never had an issue until I started my C25K training. It's come to the point where I've had to take a few days off from my 30-day squat challenge because my knees just hurt too much. And moving definitely hasn't helped. I can't even kneel or apply pressure without it hurting too badly, and I have a pretty high tolerance for pain.

[nebulaxo]

Alternatively, I should have been asleep hours ago if I want to get up early for another day of 5K training before it gets too warm. See you in a few hours Tumblr.

[myfirst5kjourney-blog]

Running week 3

Week 3. Day 2 (February 10, 2013) | Countdown to race: 20 days

After the success I had with day 1 of week three, I was a little excited about this run and since it wasn’t day 3 (because I usually have issues on day three), my run went well and really fast! I’m getting the hang of this three minute running business.

One of my biggest issues though, is that I’m getting completely bored running at my complex. I will need to find new surroundings soon as my runs start extending time because lapping around the same place is beginning to bore me to tears.

I'm am learning that your pace is KEY. Running too fast will burn too much energy and you'll get tired much quicker. Don't be afraid to run slowly until you get the hang of it. I plan to work on my speed once I'm finished with the training program.

[myfirst5kjourney-blog]

Running, can we be friends again?

Week 3, Day 1 (February 7, 2013) (Countdown to race: 23 days)

Fear, anxiety, terror are some of my feelings about today’s run. Today is the day I break in to Week 3 because I didn’t want to continue running week 2. Today is the day, I run 90 seconds, do some walking, and then JOG FOR THREE ENTIRE MINUTES.

Do you ever have those moments when you absolutely dread an activity, but once you actually do the activity it turns out way better than your mind made it out to be? Well, that was today’s run. Since my workout only consisted of four jogs (2 reps of 90 seconds, a walk, and then 3 minutes) it was over before I knew it. This run was awesome, even though a 3 minute run was a little taxing because my pace is all off. I tend to start out too fast and tire myself out before the end of the jog time. At the very end of my three minutes when I started to walk/jog/bounce/hybrid, I finally caught a better stride and was able to last a bit longer. Now I won’t be setting any land speed records with my running, in fact it will be the exact opposite. My new goal is to try out for the land slowness record!

At any rate, I JOGGED FOR AN ENTIRE THREE MINUTES without collapsing…(To anyone that can run longer distances, instead of laughing at me, remember how much it sucked when you first started to run. I’m going to celebrate the small milestones and this is one of them.)