Congratulations on starting the C25K program. Even though I've never personally done the program, I have coached a few folks who've done it; the following are my standard tips on C25K success.
Once you've finished the C25K program:
Always keep in mind, during the C25K program and after, the key to improving your fitness and losing weight is to push your progress very slowly so as to allow your body to prepare itself to endure the rigors of more running. Rushing into running almost always ends up with injury.
Fat old man PRs:
I'm working on building up my mileage and losing weight. I've got about 50 pounds to lose. Today I ran 1 1/2 miles without stopping. I'd like to continue building my endurance and run the Myrtle Beach Marathon in February. I just signed up for a running challenge next month called August Million Miles Challenge. I've committed to running 100 for the month, to help the group log 1,000,000 miles for the month. That will definitely keep my motivated.
Comment #1: your post sounds like SPAM!
Comment #2: if you're really 50 pounds overweight and are serious about running a marathon, I would suggest you forget all about running a marathon in February 2015 and delay running the race until February 2016.
Fat old man PRs:
Well, d1w1 completed and iI have to say that I found the last three runs difficult. It probably didn't help that they were all uphill. Shipo, thanks for the advoce, I wish that I'd have seen it before I went out as my first few 60 second rund were probably too quick, which meant the last three were very tiring.
Still I am happy that I didn't stop and was able to finish. It makes me wonder though how will I be able to manage a full 30 minute run in 9 weeks; I suppose I'll have to wait and see.
Feeling a bit stiff in the legs today, but I'm putting that down to the fact that I haven't exercised in a long time and also that I have to run on roads as, unfortunately there is no trail nearby.
Anyways, onward and upwards to d2w1 tomorrow night.
Contratulations on your D1W1 workout.
Don't worry about nine weeks from now, that week will take care of itself when you get there (even if it takes a few extra weeks). The good news is that the human body is an amazingly adaptive machine, push it incrementally and slowly, and it will get stronger as you challenge it.
As for feeling a bit stiff, that's a good thing.
Fat old man PRs:
Week 1 - completed!! Although I found the going quite tough, I have to say that I'm chuffed for sticking at it and finishing all of the runs . I know that it's only the first week, but hey it's a start.
I'm not a particularly competitive person against other people but I am against myself, if that makes any sense, which means I probably push a little too hard for my current level of fitness. Over the three workouts I averagred around 2.3 miles and didn't take any more than the 30minutes. I will have to try anbd regulate my pace for future weeks as if I try to keep that pace up for the longer runs I think I'll be in trouble.
I suppose I'll have to wait and see. D1W2 starts tonight and I have to say I'm looking forward to it in a strange kind of way.
I completed W3 on Saturday and will be starting W4 this evening - all being well.
Believe it or not I thought that W3 was, relatively straightforward, so much so that after I had completed the last 3 minute run and walk I put in an additional 2 minute run on each day. Although I felt that this was within my ability I would not have done it if I felt I would have been pushing myself too hard.
Having looked at what was in front of me for W4 I also felt that it would be a good idea to increase the total time spent running, from 9 minutes in W2 to 11 in W3 as it better prepared me for W4, in which I will run for 16 minutes (if my math is correct)!
I have to say that I am really enjoying running again and can fell some of the weight dropping off, although I'm not watching the scales overly as this is not the main reason for starting running. The weight will hopefully take care of itself when I am able to run longer and more often.
I'm new and nervous!! I just signed up for a half marathon! I have 9 months to prepare. I haven't ever been much of a runner but I really want this. Year after year I have watched my weight creep up to 230lbs and this race is just what I needed to help motivate me and give me a goal. I'm just nervous I may have taken a bigger bite than I can handle. Has anyone just jumped right into a half that can give me a little advice?
My friend that will be racing with me and was a huge support to sign up is not new to racing. She's competed in 5 different iron man races and this will pretty much be a walk in the park for her. She is wonderfully supportive but I doubt she's ever been less than super active her whole life.
Aside from her, most of the other people that I have mentioned this to are putting doubt in my head and now I'm terrified that I won't be able to complete the training and make it to the race. I'm letting their doubts weigh me down.
I'm open for some honest feedback - is this too much to do? I feel like I have plenty of time if I just follow the program but I'm hoping someone can say they have done it and where they might have struggled along the way.
You've met the first challenge by accepting the challenge... You mentioned that you really want this, so here's your chance to go get it.
I jumped from having only run 3 miles at a time to a HM and thought that I might as well have been trying to get to the moon. I didn't think it would be possible, but I did. I even managed to tear my calf muscle (a micro-tear) in the middle of training, but I recovered and ran the event anyway. Stick to your training program, don't worry about speed, just get the miles done. The training may be hard and arduous, but the event itself is the party. You will have a blast.
Best of luck!
Well, you've bitten off a good-size chunk, but it certainly is doable. Providing you're not expecting to set a world record or anything like that. Do you have a plan already? The main thing will be to train slowly and progressively. You basically have 39 weeks. I would suggest starting with something like C25K (http://www.coolrunning.com/engine/2/2_3/181.shtml). That's 9 weeks (hopefully), leaving 30 weeks to build your weekly mileage to something around 25 miles per week with a long run in the 10 to 14 mile range, depending on how your training goes and how much of a long run you want to do before the race. Again the key is to increase weekly mileage at a moderate rate (10% per week) and avoid speedwork altogether. You really want to get to the start uninjured. Speedwork and large mileage increases are two of the easiest ways to get hurt. There are good half-marathon training plans available online. You could take a look at Hal Higdon's Novice-1 (http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program) or Novice-2 (http://www.halhigdon.com/training/51312/Half-Marathon-Novice-2-Training-Program). He offers a lot of general training advice in the introduction to each plan. Both are 12 weeks and suggest a shorter race (5K or 10K) at weeks 6 and 9.
When I ran my first half, I had been running at a very recreational level (12 - 15 miles per week) for a year or so. My longest run prior to the race was a 10K. That's longest run, not longest race - though they were one and the same.
Good luck. And remember - injury free.
Hi all. My name is Patti and I weigh in today at 230.4. My highest weight ever was 257 about two years ago. I started running for the first time back in 2006 when I weighed 238, shortly after my 40th birthday. I followed a C25K program and two years later, I weighed in at a very lean, healthy 180. I left my abusive husband of 27 years and started college. Then, tragedy struck when my 22 year old son died. Between grief and work and school, I gained all the weight back plus some. I started again in 2010, when my27 year old daughter died from hydrocephalus. Again, my life was turned upside down. I managed to finish my Bachelor's degree and find a good man and get married-weighing 257 pounds. I was huge and uncomfortable. I have gradually lost about 20 pounds over the last two years and started a C25K Program about 8 weeks ago. I completed the program 3 days ago, lost another 7 pounds, but am still not running a full 3.1 miles. So, last night I started all over again, following the time recommendations of the program, just pushing myself to run at a little faster pace. 5 mph is about where I max out right now. I am excited to be changing my life, knowing that no more can be thrown at me that I haven't already survived. I have a new job teaching special needs students who are nearing the end of their years in school, getting them ready for the "real World". I couldn't love my job more. My husband is a tremendous support and helps keep things flowing in my life while keeping up with my three remaining daughters and our 6 grandchildren.
I took about a year to go from not running to running my first half marathon, and I think I could have done it sooner if I'd focused more. 9 months is a lot of time, you can make a lot of change in that amount of time! That said, I was pretty close to a healthy weight (despite having a few challenges because I had a four month old when I started running and had just recovered from a second emergency c-section). I don't know how that will factor in as you try to make sure you don't over-stress your legs.
I would start with that as your dream goal, and then check in with yourself every few months and evaluate whether the timeline is realistic, or you should sign up for a race a little further out, instead.
I found it helpful to focus on "next steps" in my fitness, and not worry too much about how long it would take me to get to a new level. I could more easily evaluate what was a good workout schedule for next week than I could evaluate what would be a realistic workout (or race) in 9 months time.
I would recommend that you consider (if you're able to) doing some non-impact cross training. I find it really helpful to take a spin class once a week, because it reduces the impact on my joints while increaseing my aerobic capacity. It'd be a way to help you take a little of the stress from extra weight off your legs and feet while you simultaneously burn the calories and lose weight.
Another thing I'll say is that I quite unintentionally dropped the last extra baby weight when I switched to eating a plant-based diet... changing little habits in how you eat can make a huge difference and really help you towards that goal. When I started having a green smoothie for breakfast (google the Oh She Glows classic green monster, it's AWESOME) I felt better, and recovered better from my runs. It became addictive, and I LOVE what I eat (it tastes great) despite it being really good for me.
Good luck with your training - is it doable? It could be! But you probably won't know until you work for a few months and see where you are.
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 6th half marathon, November 2015.
I'm surprised this thread has laid dormant for 4 months. Bumping to catch any Resolutioners that might be trolling.
I went on the shelf from August thru Thanksgiving, minor injuries, but essentially self induced. Back at it now for over a month and keeping to Shipo's mantra of keeping it slow. I've been running on the treadmill every other day and increasing my mileage (per session) by .5 every week. Up to 3.5 miles (per session) this week. No soda since Thanksgiving and eating very healthy. Looking at Half Marathon in May.
That's good news, Spar. a half mile is a pretty big increment to increase every week, but that's just the way I like to think. Yeah, stay away from soda! You'll feel better. Keep us in the loop about your training.
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