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Any December 2011 starters?

guest — Fri, 16 Dec 2011 04:49:02 GMT

I hadn't thought abut the fact we're getting a jump on our New Year's Resolutions, if we were thinking of making any! My town has a Resolution Run on January 8th but it's an 8km run & there's one looooong, steep hill involved. I'm struggling with the idea of entering anyway - even if I walk/run it; I'll be doing a lot more than I've ever done before. By the time the Valentine's Day 5k rolls around - I'll be ready! But man... January... I'll only be in week 5... 5 miles is a scary thought.

Any December 2011 starters?

guest — Tue, 13 Dec 2011 21:16:43 GMT

Kouripoulavi - 10 lashes with a muddy shoe lace for me! I realize now my post could have been interpreted as meaning sixteen minutes STRAIGHT of running. Sorry if that cared you. At this stage it would terrify me. I know I'll get there but I've got a few weeks to put in before that.

Best way to time the intervals

guest — Tue, 13 Dec 2011 18:56:43 GMT

Timing can be an issue for me. My glasses need repacing & tend to steam up anyway so a watch doesn't work well. I don't have any sort of auditory device. So I count steps. Jogging - I cover a minute in time in roughly 200 steps & roughly 90 seconds of time walking 200 steps. It's not exact but close enough.

C25K By The Numbers

guest — Tue, 13 Dec 2011 18:51:46 GMT

For a great many of us, the notion of running 5k, 3 miles, in 30 minutes or however long it takes us, is enough to collapse us in a fit of giggles... or send us diving back to the couch, snagging a box of chocolates on the way. I did it once - actually got to & completed W9D3 - I did the distance - we won't discuss the time. I chose my screen name for a reason! I wasn't fighting excess weight but.... my dirty litle secret - I did most of C25K smoking like a chimney. Trust me, if there's a skid row for smokers, I was on it. Nevertheless, C25K didn't kill me & now that I'm 8 days smoke free & can FEEL that the breathing is easing, I'm looking forward to this.

I looked at the C25K chart last night, hauled out my calculator & played with some numbers... it's one way to fight cravings! I played with time only.

During the 9 weeks, we run a total of 486 minutes or, 9 hours & 6 minutes. The first three weeks are what I call the Introductory Phase - a period to gently ease our bodies into this new form of activity. Week 1, we run 8 minutes a day - broken up with lots of walking. Weeks 2 & 3, we run no more than 9 minutes per day - it's simply strctured a bit differently weeks 2 & 3. For those new to running - these are the weeks worth repeating if foot issues, extreme muscle/joint soreness or 'raw' feelng lungs are making the experience miserable. Of the total running time in the program, we only run 78 minutes in total those first 3 weeks.

During the 'second trimester' - the program starts getting serious. Week 4, we run 16 minutes per day - a BIG step up from week 3. Bear in mind though, we're never running more than 5 minutes at a time, interspaced with recovery walks. Having trouble? SLOW DOWN. It doesn't matter if Great Aunt Edna with her walker can pass you - if both your feet are off the ground for a split second, it qualifies as running. This is a process, a journey... technique, style, pacing, speed & all that athletic stuff - that can come later. For now, just chug along & know that you're running a total of 48 minutes Week 4. Week 5 - hump week, Bataan Death Match Week, "OMG! I'm Gonna DIE!" Week. No, you're not. Day 1 is simply three 5 minute runs - a minute LESS than any day of Week 4. Day 2 is two 8 minute jogs with a nice little walk in the middle. Day Three - the dreaded 20 minute run...trust me when I say that when you hit that day - you're ready. Just remember the 'talk rule' - if you have to gasp out words - you're moving too fast. By the time you're finished the 20 minutes, you'll want to turn cartwheels. And Week 5, you've run a total of 51 minutes - only three more than Week 4. Week 6 Day 1 drops you back a few minutes of running time, Day 2 - you're doing two 10 minute runs but after the 20, it's ONLY 10 minutes at a time. Day 3, you do 22 minutes - you're only adding 2 minutes to your longest run to date. End of Week 6, you've done 60 minutes.

The final three weeks - one nice thing about those is that they're straight time. By then, you may find the walk intervals annoying anyway. If you're running outside as I do, not having to count or clock watch means you can sightsee, choose a slightly different route. 25 minutes, 28 minutes, then finally, you graduate to 30 minutes... 249 minutes of running or roughly half the running time in C25K happens in those final three weeks but by then, your muscles are starting to get used to this effort & your lungs are becoming efficient, oxygen processing machines... certainly compared to pre-C25K days.

So... find yourself feeling a little intimidated or overwhelmed... just look at the small numbers of either time or distance you have to do TODAY. Worry about later... later!

Any December 2011 starters?

guest — Mon, 12 Dec 2011 21:12:54 GMT

Kouripoulaiv, it IS a big jump. The first week, we run a total of 8 minutes per day. Weeks two & three may be structured differently but we run no more than 9 minutes per day each week. Week 4, that jumps up to SIXTEEN minutes. That's a jump no matter how you measure it. I keep telling myself the first three weeks are 'running prep' - nursery school for the runner I want to be.

W1D2 just completed... so far so good.

Messages are being throttled due to frequency. ????????

guest — Sun, 11 Dec 2011 05:10:25 GMT

I thought it was just me - the site is frustratingly slow to load which is a shame. The members here are fantastically suppotive & the advice, excellent. Hard to ask anything or reply when it takes 3-4 minutes to load.

Any December 2011 starters?

guest — Sat, 10 Dec 2011 23:32:55 GMT

W1D1 a few hours ago. I had the confidence to take it out a bit faster than I had my two previous attempts at C25K. Yes, probably breathing a bit faster than I should have been but I'm trying to clear crud out of my lungs. I don't know why but I'm already gulping over 3 minute runs - even though I've done them before & they went fine.

I've got to stop doing that to myself.

Happy Sunday, everybody.

New York or North Eastern Penguins Dec. Start?

guest — Sat, 10 Dec 2011 21:31:22 GMT

Hey there, HiCaliber. This is my THIRD attempt - I just came in from W1D1. I'm in Ontario, not too far from New York State. It was 30 degrees here & frankly, I'd rather run in cool weather than heat/humidity. Hope your W2D2 went well. My run was good. I quit smoking Monday & find late afternoons are the worst time for me - the running REALLY helped.

I'm at the oppositr end of the weight spectrum - only weigh 108 & would love to be around 120... running is a great tool for remedying both extremes.

My oldest, (25) is desperately trying to get into police work. He's more than qualified but with budget cuts everywhere he's finding it's a long process to get on to the forces he's considering. Keep up with c25K & good luck with your ultimate goals.

Any December 2011 starters?

guest — Thu, 08 Dec 2011 07:37:35 GMT

Third time starter here or will be starting Saturday. The mistake I made the first time was going too quickly. I finally caught on that it wasn't about speed... it couldn't be - I was a heavy smoker until 3 days ago when I finally quit after almost 38 years. By keeping it slow I COULD run & I made it up to running, (barely 5k) last time. I just turned 51 & I've been lucky with my health. I'm pushing it though & it's time to get serious about change. I put down the ciagerettes, did a run/walk of 1.5 miles today to check my time, (that was humiliating) & am set to start W1D1 Saturday.

Once More, With Feeling

guest — Thu, 08 Dec 2011 07:18:16 GMT

This will be my third kick at the cat with C25K. Each of the last two times - I almost got to the end... then messed up. The biggest thing that was holding me back was that I was still smoking. If there's a skid row for smokers - there I was; right in the middle of it. Tonight, for the first time in 37+ years, I've gone 72 hours without a cigarette - no turning back now. My resting heart rate is already lower & when I walked/jogged a timed 1.5 miles today, I could actually breathe - no burning in my chest. I was slow - true enough but I COULD move.

17 hour work day tomorrow, so I'll rest up on Friday, then start Saturday. I love C25K - it made jogging doable for this heavy smoker. If I could do the program, (I sabotaged myself at the end of both last attempts), then anybody can. I actually got to the point where I enjoyed it.

The saying goes: "Third time lucky" & I hope that proves to be the case.