Nov 23, 2013 6:57 AM
I started C25k fairly recently and now feel the desire to share my progress and also improve on it where I can, so I found the forum behind the guide and signed up .
So where do I start.. I guess with my name, being Thomas. I'm living in southwest Germany, and I started running quite recently. Why did I start? Well, lets break it down to two main reasons: Being annoyed by my lack of stamina in general, and having two friends who are big into running, being quite the motivation. Both are running for longer and are quite good. He just ran a full marathon last weekend, she is doing a halfmarathon as I am typing that. She sent me the link to C25K, while I was sitting on my couch after work, almost 4 weeks ago. That was the day I started running. Half an hour later I was outside, doing Day 1, Week 1, of C25K, just because I was curious to see how it went, and the jog/walk-pattern made me believe I can do that. I started changing my eating habits about a week earlier and had the intention to somehow improve my overall fitness anyway, and this seemed like a good way. Up to that point I was not doing any fitness-related activities at all, outside of work where its limited to carrying stuff around a couple of times a day, and I was eating not like a lot but just all the way unhealthy and careless. So I started changing that first and then I added the running.
I started out with my regular cloth and shoes, by now I got myself some proper running shoes (tested and selected with professionals matching my feet and running style) and at least a windbreaking jacket. And because I love technology, I tracked all my runs from day 1 using a smartphone-app, which I also use for the timing of the stints. So, where did I start and that get me so far? When I changed the foodplan, I had 200lbs, when I started running a week later, I was alredy down to 194lbs. By this morning Iwas at 187.4lbs. Because relevant: I am about 6'2" (189cm). So how did my runs go? Well here are the logged figures. At first I included the 5min warmup walking, later I split it for more accurate data. The 5 minutes warmup usuall cover 0.30-0.35 miles.
W1D1: 2.04 miles, 26:16 minutes, 12:52min/mile (5 min walk included)
W1D2: 2.25 miles, 26:02 minutes, 11:35min/mile (5 min walk included)
W1D3: 1.68 miles, 18:20 minutes, 10:54min/mile
W2D1: 1.86 miles, 21:02 minutes, 11:17min/mile
W2D2: 2.05 miles, 23:00 minutes, 11:13min/mile (bought the shoes, wamup at the shop, then straight to the run)
W2D3: 1.84 miles, 20:22 minutes, 11:04min/mile (cut the last 2min walk down to 60s and ran another 60s)
W3D1: 1.68 miles, 18:11 minutes, 10:47min/mile
W3D2: 1.70 miles, 18:02 minutes, 10:37min/mile (cut the last 3min walk to 90s and ran another 90s)
W3D3: 1.78 miles, 18:03 minutes, 10:06min/mile (cut the last 3min walk to 60s and ran another 2 minutes)
So next week, Week 4 will start and with that a what looks to me like a big change in relation running to walking. I modified the last run in the end to see how I feel with 5 minutes almost just running and I think I can do it, but we'll see. Whats bothering me a bit more is the fact that since I started its been cold (35-40F plus windchill) and wet all the time. Luckily so far I only got to run with medium drizzle, not full rain. But with an extra layer of cloth and the windbreaker jacket thats not too bad and I usually am more hot than cold when done anyway.. . The round I am running is picked in a way to avoid the big sudden elevation changes in my town. The 5 minute walk will absorb a 40ft dropoff and after that its pretty much even for half the run and the second part has a slight permanent incline, summing up to about 90ft over a mile with even bits and a bit more noticable slopes. My current schedule is Mo/Wed/Fri, with some basic stregngth training inbetween.
Things I noticed/need to keep an eye on:
- I lightly strained my right feet last monday at work, but I only started feeling it after wednesdays run, and its been not too happy ever since, but it doesn't actually hurt when I focus on landing and walking properly. Need to be careful to not damage anything.
- I still am not totally sure what breathing technique/pattern/whateveryoucallit is good, so far I am just trying to breath as slow and deep as possible during the first minutes, so I am not literally running out of breath in the last few minutes. Not sure that is good or bad, but I guess I will figure that out eventually.
- Sometimes I feel like I want to run more often, but I guess pushing it is not the way to go, hu?
I have not yet set myself a target in terms of what I want to be able to run, and full or half-marathons like my inspiring friends are not going on that list anytime soon, but I figure I might find a nice 5 to 10k run in earlier 2014 that I can aim for. Mainly I want to feel, and already do a bit, the improved overall stamina combined with some weight reduction (target here: get to and maintain 80kg/176lbs). So far my motivation is up and running .
Feel free to comment whatever you like, tips and suggestions are welcome, if there are any questions I will try to answer those too.
Have a nice weekend everybody!