Well, I have decided to start the C25K program this coming Sunday or Monday (7/7 or 7/8). Family is going fishing with my dad this weekend, so don't know if I will feel like starting Sunday night, but not too sure about the M-W-F thing either, especially the Friday thing...seems like too many other things may get in the way.
Anyway, a bit about me - 45 yo, 5'7", about 155 lbs, ran distance in track and cross country through junior high and high school, and even ran a bit on my own through college (well, being in ROTC and the National Guard helped with that somewhat!). Got lazy after college, but started mountain biking about 5 years ago. Don't ride as much as I would like because of the time it can take, so decided I wanted to try running again. Not sure how to explain it, I am definately not in shape, but not totally out of shape either. A couple of weeks ago I did a gravel road ride put on by the local bike shop and we covered 160 miles over 4 days. You are probably saying, why are you starting the C25K then, sounds like you are in shape? I can tell you right now that I couldn't run a mile if I had to!!! I think it is a combination of different exercise, different muscles, whatever, but I am pretty sure I couldn't run a mile. I do walk for about 45 minutes 4 days a week over my lunch hour, but that doesn't really get my heart rate up.
So, anyway, if you are wanting to start soon (or have started) and want a group to join, feel free to post in here for support, updates, questions, etc. If someone else already has a thread started that has recently started, point me in that direction and I will join that group. I will post back in here on Sunday or Monday once I have the first day out of the way....looking forward to getting back into running after all these years!!!
W1D1 is down and looking forward to W1D2. Not horrible, but I certainly didn't feel light and nimble on my feet! :-)
So - a couple of questions. I mentioned that I walk most days over my lunch hour. Should I not walk on the days I run? Should I not walk at all, to give my legs a rest? Or should I continue to walk and listen to my body?
I have been reading about this chi running stuff. The principles seem sound and during my workout tonight I was trying to incorporate some of that - short strides, feet not extending beyond my knees, lean from the ankles, good posture, etc. How do you feel about chi running? Should I keep trying to incorporate it now, or just concentrate on the workouts? I was definately a heel striker in all of my previous running, which probably lead to sore knees and back (could have been other things too, who knows).
Anyway, it felt good to get back out there. I will post back here as I progress for those that want to follow. If you have started C25K recently and want to post your progress here, feel free!!!
* It seems to me doing your normal walks on days you run, if that is what you'd like to do, would be just fine.
* Overall I wouldn't get hung up with Chi Running right now - at least not the details. The principles of run tall, short strides, "falling forward" I think are good to think about some when you're running - at this stage. But beyond that it seems to me your brain could get overloaded pretty quickly - since you're also dealing with C25K timings and such. The things I mention are pretty common to all of the "packaged running forms". The other components become unique to different programs and are the finer points - and consequently take more concentration - than the major ones.
"Kick off your high heel sneakers, it's party time."
-- From the song FM by Steely Dan
Jim - thanks for taking the time to post your thoughts!
I will probably continue the walks, since the pace and distance isn't that great, plus I am an IT guy, so pretty much sit the rest of the day. Once I progress further with C25k, if it feels like I am not getting enough rest, then I can cut out the walks on the workout days.
I mentioned chi running, I guess I was mainly referring to trying to run and prevent heal striking, so as you mentioned, short strides, good posture, forward lean, etc. I will try and concentrate on, lets call it, good form, during this C25K program, and then maybe find a packaged running form to look at after that.
Given you commented on sitting much of the day........
A variety of sources are finding that with the advent of computers and such, and as not only do more and more people sit, but they sit ALL THE TIME, it's causing huge issues with our glutes. They're chronically stretched, and they don't get used. The hips and glutes play HUGE foundational roles in walking, running and balance. And if they're not working well all sorts of issues can come up further down the leg - because the big muscles above aren't doing their job.
Therefore - my point is that it's good to get up and walk relatively frequently through the day if you can. My PT says the majority of the problems he sees are rooted in the fact that peoples' glutes aren't working well.
So keep walking!
Good luck with the program.
"Kick off your high heel sneakers, it's party time."
-- From the song FM by Steely Dan
Thanks again! I know we have a person that will come through the workplace and look at workstation ergonomics. Several people here have had devices installed at their cube/desk that will let them stand and work as they want, but then lower everything down if they feel like sitting. I will probably take advantage of having the ergonomic evaluation done if they still offer them or if not, just check to see if I can get one of those devices installed in my cube....
I started the program yesterday too! I am limited on time right but I'll post on my background and progress later. Keep us posted on your progress! Maybe this community can keep us motivated!
Sarah - hey welcome! Definately keep us up-to-date on your progress...posting and checking in here certainly can't hurt and seems like it can only help. Looking forward to your posts!
W1D2 is in the books. Felt a little more in form for the workout tonight. I can tell I am doing something new though as my legs have that good soreness to them! Thankfully the weather was a bit cooler today. Looking forward to W1D3. Later!
W1 and done. Legs weren't as sore today, didn't really feel anything. I am continuing my noon walks. New shoes this weekend as motivation and, I started to think about it and the current pair are 2 years old and have north of 600 walking / running miles on them...time to replace. I probably won't post each night of week 2, maybe just a check in at the end of the week or after week 3. Stay with it everyone!!!
That's great! Have you signed up for a 5k race yet? The best part about starting C25k in July (which I did last year) is that the weather gets cooler towards the completion of the program and you can potentially sign up for a gorgeous September 5k and really enjoy a nice run in early fall to celebrate completing the program. I definitely recommend signing up for a race if you haven't, it's really fun to have something to work towards and look forward to at the end of the program!
I write a running blog geared towards motivating runners of any pace or distance at http://www.iamrunningthis.com!
Couch to 5K graduate, September 2012
First 10K, June 2nd, 2013
First Half Marathon, September 2013
Training for my 7th half marathon, May 2016 and first Triathlon, Tri for a Cure, July 2016.
I've thought about signing up for a 5K but haven't yet. I understand that it will provide motivation with the C25K program, but it also seems like added pressure to complete it. IDK, I want the running to be fun, but I guess I won't rule one out at this point.
Week 2 complete. Looking forward to week 3. Nothing really new this week, at times my form felt great, at times like I was starting all over again. Legs aren't really sore any more. Sticking to the program though...updates after next week.
[Edit] Oops, almost forgot - the new shoes are the Brooks PureFlow 2's. Like them so far - old shoes were the original (2011) Reebok Realflex. Keep on running!
Weeks 4 and 5 down and W6D1 done. Week 4 was done while on vacation in Michigan, ran on some beautiful walking/running/biking trails there. Week 5 was done while in Los Angeles on business. Someone suggested running in Griffith Park where the Observatory is. Found some very nice trails there with great views of the Hollywood sign. The trails were very hilly, which didn't present too much of a challenge, other than breathing a bit harder! Week 6 is back to the flatlands of home, the workout last night seemed relatively easy. Hopefully I will be able to stay with the program, now that school and hockey are starting, the schedule will be getting a bit more hectic...
Keep on plugging away!
Hey Gary, congratulations on making it this far into the program; now that your confidence is up (as is your level of conditioning), you might want to consider looking for an interesting 5K to sign up for.
FWIW, last week I ran my first 5K in 34 years (although no where as quickly as I did in 1979). I'm thinking given I'm 11 years older, only an inch taller, and am carrying around an easy 50 pounds more than you, if I can run a 5K, you could easily run that same distance even though you're only in W6.
Keep us posted, and let us know when you take the rest of the plunge and run a race.
Fat old man PRs: