Penguin Support Group - November 3-9

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Last post: Nov 10, 2009 6:53 AM by mngreeneyes

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Donna914

307 posts since
Aug 2, 2009

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Nov 3, 2009 5:00 PM

Penguin Support Group - November 3-9

After discussion and agreement, we decided we needed a weekly penguin support group thread

After much discussion in the Newbie Cafe, it has been determined that Penguins deserve love, too. So feel free to embrace your PenguinHood and speak your mind. Get some support. Ask for help. Whatever.

Southern Indiana, Louisville, KY

Started C25K July 23, 2009
Finished C25K September 14, 2009 - my 49th birthday
Chicago Trick or Treat 5K 10-25-09 50m 33 sec 16:16 Pace

Donna914

307 posts since
Aug 2, 2009

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1. Nov 3, 2009 5:10 PM

in response to: Donna914

Re: Penguin Support Group - November 3-9

Hi Fellow Penguins! I am done with my C25K and did my first 5K a few weeks ago and been struggling to know what to do. Since I run 3 miles in about 50 minutes or so ; the OHR (One Hour Runner) doesn't seem appropriate since the first few weeks you only run 30 minutes and build up and I run 45-50 minutes regularly. I am thinking of doing one long day (try to go longer than 3 miles), one regular run (3 miles) and one easy run (2 mile) and maybe a few 1.5 to 2.5 runs if I can fit it in. Any ideas; please give me advice.

Southern Indiana, Louisville, KY

Started C25K July 23, 2009
Finished C25K September 14, 2009 - my 49th birthday
Chicago Trick or Treat 5K 10-25-09 50m 33 sec 16:16 Pace

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Michael34634

107 posts since
Jul 20, 2009

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2. Nov 3, 2009 6:29 PM

in response to: Donna914

Re: Penguin Support Group - November 3-9

Donna,

I like the new thread. This could catch on.

As for training after a 5k, many folks slowly add more mileage weekly, even though they plan to still run 5k's. They run 50 minutes two days a week, walk o0 minutes one day,

then run a long run on Saturday or Sunday. The extra mileage adds confidence and strength.

Some people try to increase their speed by doing speed drills. So you really have a choice - speed or distance.

For me, I am training for distance. I am not into races yet. I want to get a year of running under my belt first.

That doesn't mean someone shouldn't run races... it's just my preference. I'm 54 years old and an adult onset athlete.

I guess I have different priorities. I have avoided injury while having a blast (so far). I am wanting to lose more weight, gain strength, improve my health...

If I can accomplish those things by adding distance, then eventually I'll be ready to run races.

You have really accomplished a great achievement. Keep up the intensity and have FUN!!! The best part is you have the freedom to design your training

around you. You are in control!!!

The miracle isn't that I finished. The miracle is that I had the courage to start! John Bingham

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Donna914

307 posts since
Aug 2, 2009

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3. Nov 4, 2009 7:11 AM

in response to: Michael34634

Re: Penguin Support Group - November 3-9

Thanks Michael for the response!

I went out this morning for 38 minutes and ran 32 of it and walked some to start for warm up and some at the end for cooldown and it was a great run! I think I might go for a few regular runs and one long run a week. I just want to master 30-45 minutes and get more miles in for that time. I would love to break the 15mm for 3 miles. I enjoy running and I can tell it is good for me so I will keep going and find what works for me.

Southern Indiana, Louisville, KY

Started C25K July 23, 2009
Finished C25K September 14, 2009 - my 49th birthday
Chicago Trick or Treat 5K 10-25-09 50m 33 sec 16:16 Pace

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Smashville

85 posts since
Oct 20, 2009

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4. Nov 4, 2009 7:18 AM

in response to: Donna914

Re: Penguin Support Group - November 3-9

Finished W3D1 last night...but I have a 5k coming up on Saturday (which will also be W3D3)...

I almost think that when I hit the 3 minute runs, my pace was slower than my walking pace. Could have just been perception, as I wasn't wearing the GPS.

Run, Noob! Run! - My Blog.

Follow me on Twitter: @RunNoobRun

C25K Week: 1 2 3 4 5 6 7 8 9

Starting Weight: 312.2 lbs

Current Weight: 304.2 lbs

Total Weight Lost: 8.0 lbs

-------------

10/10/2009 - Oktoberfest Bier Run 5k - 49:47

11/7/2009 - Hoover Run for Hope 5k - 54:33

11/26/2009 - Habitrot 5k

1/1/2010 - Resolution Run 5k

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mngreeneyes

45 posts since
Sep 25, 2009

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5. Nov 4, 2009 8:51 AM

in response to: Donna914

Re: Penguin Support Group - November 3-9

Hey Donna.

I am a huge fan of our namesake, John "Penguin" Bingham. One of his book, Running for Mortals, has appendixes at the end that are full of workouts of various kinds. Some are for adding distance, some are for speed work, some are weightloss. I am doing the weightloss ones right now. Since the OHR is not quite what you are ready for, perhaps you can find a workout there that would work for you.

pam

PS the Book is REALLY good too!

PPS. Thank you for starting the weekly thread!

The miracle isn't that I finished. The miracle is that I had the courage to start! John Bingham

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mngreeneyes

45 posts since
Sep 25, 2009

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6. Nov 4, 2009 8:56 AM

in response to: Smashville

Re: Penguin Support Group - November 3-9

Smash- Way to go. I am so impressed that you are doing a 5k already. Good luck.

pam

The miracle isn't that I finished. The miracle is that I had the courage to start! John Bingham

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mngreeneyes

45 posts since
Sep 25, 2009

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7. Nov 4, 2009 9:08 AM

in response to: Donna914

Re: Penguin Support Group - November 3-9

Well, I am so ready to be done with my walking weeks and move on to walking/running weeks. It is so hard to stick to just walking, but I am trying to stave off injury. I pulled my achilles the last time I tried to do the C25K so this time I am going with a slower approach. (I also figure I am older and fatter than I was 2 years ago so the danger is even greater than it was before.) I following the Running for mortals Weight loss plan, although I am modifying it a bit. For example, I walked 65 minutes on Monday instead of just 30 minutes. My times for walking are going down, which is good. I have one more walking week and then I can start to walk/run.

pam

The miracle isn't that I finished. The miracle is that I had the courage to start! John Bingham

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Donna914

307 posts since
Aug 2, 2009

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8. Nov 4, 2009 10:02 AM

in response to: mngreeneyes

Re: Penguin Support Group - November 3-9

Thanks for the suggestion on the book Pam! I will go look for it this afternoon. I didn't know he had sample workouts.

You are doing great on the walking! I am sure when you start you will do fine with C25K; just go slow and not try to run fast and also repeat weeks if needed. You will do great!

Southern Indiana, Louisville, KY

Started C25K July 23, 2009
Finished C25K September 14, 2009 - my 49th birthday
Chicago Trick or Treat 5K 10-25-09 50m 33 sec 16:16 Pace

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hermama

35 posts since
Aug 10, 2006

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9. Nov 5, 2009 3:17 AM

in response to: Donna914

Re: Penguin Support Group - November 3-9

I am running consistently, working toward running a 5K. I looked up the results for 5Ks (here on Cool Running) and see that for the most part I would be dead last at my current pace of 16 min mi. But I did see some family 5Ks where there were plenty of folks finishing where I would finish. I am intimidated by the thought of being slow and having everyone have to wait for me and being watched as the last one coming in. I suppose I will be a bit quicker by next spring when I hope to run a 5K. And I'm so happy to be able to run for 50 min right now. Maybe having a goal to run a 5K is unnecessary. Maybe just running because I can is good. I don't know! For now I keep trotting along.

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Jasmine1972

107 posts since
Sep 24, 2009

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10. Nov 5, 2009 4:16 AM

in response to: Donna914

Re: Penguin Support Group - November 3-9

Finally found new thread so just checking in. On my way out to do W9D3 to finish C25K, then I'm off to CA to see my mom for a week. So I may be out of touch for a while. I'm going to the gym to do this, cause it's 38 deg, & I've got to finish packing afterward. My 5K 3 weeks ago was at 51:48 so I'm truly a Penguin. But I can definitely see some further improvement of my time during my runs. I signed up for a big 5K in Memphis in 3 more weeks, but there are a few local runs around TG day I might participate in. I've got a long way to go.

Jo Ann C

C25K Grad 11/6/09
Cool Running 5K: WEEK 1 2 3 4 5 6 7 8 9 10 11 12

8/30/09 Brook Hill Cancer 5K   Decatur AL (62:42) 262#
10/17/09 Liz Hurley Breast Cancer 5K   Huntsville    (51:48) 249#
11/28/09 Living Waters 5K   Decatur AL   Target 48-49 236#
12/05/09 Frosty Freeze 5K Decatur AL   Target: 47-48 234#

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Jasmine1972

107 posts since
Sep 24, 2009

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11. Nov 5, 2009 4:23 AM

in response to: hermama

Re: Penguin Support Group - November 3-9

You and I are currently running about the same pace, so don't worry, I'll be right behind you. Besides, when you actually race, you will find that your pace actually improves 1-2 mm, due to the excitement. I know I felt so SLOW in my race, with everyone passing me, but actually did a very fast 1st mile. I was in Week 6 of C25K, so I walked about 10 mins on and off during the run, and finished less than 52 mins - and improvement of 10 mins from my 1st 5k this summer. We both will keep getting better.

Jo Ann C

C25K Grad 11/6/09
Cool Running 5K: WEEK 1 2 3 4 5 6 7 8 9 10 11 12

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Michael34634

107 posts since
Jul 20, 2009

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12. Nov 6, 2009 4:08 AM

in response to: Donna914

Re: Penguin Support Group - November 3-9

Penpals,

Has anyone heard from Rainy Day Run?

Jenny had a wedding for her daughter on Halloween.

I hope she has gotten some rest.

The miracle isn't that I finished. The miracle is that I had the courage to start! John Bingham

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RainyDayRun

71 posts since
Apr 20, 2009

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13. Nov 6, 2009 9:50 AM

in response to: Michael34634

Re: Penguin Support Group - November 3-9

I'm BAAACK!

I have tried for the last couple of days to get on this site but to no avail. Probably operator error...

The wedding was wonderful - in spite of the rain - and I'm quite glad it is over.

This week I've had 2 great runs (both without stopping or walking) - Monday I did 2.7 @13.9 pace and today (drum roll, please) I did 3.1 @13.0 pace!! I am so happy that I want to get out and do it again tomorrow. But I won't. One of the things I have to learn is that becoming an adult-onset athlete means that I can't train like you young whippersnappers.

Did I just say, "whippersnappers"???

I will wait until Monday to run again, but will enjoy some nice long walks in between. I do believe it's time for me to consider RUNNING a 5k.

How's everyone been?

-Jenny

Life is short. Running makes it seem longer.

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Donna914

307 posts since
Aug 2, 2009

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14. Nov 6, 2009 1:46 PM

in response to: Donna914

Re: Penguin Support Group - November 3-9

It is a beautiful sunny fall day here in Louisville so I just got out there and ran 30 minutes; good time for me too. I hope to run both Saturday and Sunday. I am doing better now that I have scaled back my runs to 30 min and one day a week do more. I think I will do the OHR. It might be the right thing for me.

Have a great weekend!

Southern Indiana, Louisville, KY