Skip navigation
Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage
Cool Running homepage  Search Cool Running Community

Up to Threads in General Running Discussion
3137 Views 20 Replies Latest reply: Nov 10, 2009 6:53 AM by mngreeneyes RSS 1 2 Previous Next
Donna914 Legend
Donna914
357 posts since
Aug 2, 2009
Currently Being Moderated

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  October 25, 2009 50m 33 sec  16:16 Pace
  • Started C25K for the second time  March 26, 2010; Finished C25K May 28, 2010
  • Chicago Trick or Treat 10K October 31, 2010 1 hr 47 min pretty slow pace but I finished!

  • Donna914 Legend
    Donna914
    357 posts since
    Aug 2, 2009
    Currently Being Moderated
    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  October 25, 2009 50m 33 sec  16:16 Pace
    • Started C25K for the second time  March 26, 2010; Finished C25K May 28, 2010
    • Chicago Trick or Treat 10K October 31, 2010 1 hr 47 min pretty slow pace but I finished!

  • classicallytrained Legend
    classicallytrained
    375 posts since
    Jul 20, 2009
    Currently Being Moderated
    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!!!




  • Donna914 Legend
    Donna914
    357 posts since
    Aug 2, 2009
    Currently Being Moderated
    3. Nov 4, 2009 7:11 AM (in response to classicallytrained)
    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  October 25, 2009 50m 33 sec  16:16 Pace
    • Started C25K for the second time  March 26, 2010; Finished C25K May 28, 2010
    • Chicago Trick or Treat 10K October 31, 2010 1 hr 47 min pretty slow pace but I finished!

  • Smashville Pro
    Smashville
    93 posts since
    Oct 20, 2009
    Currently Being Moderated
    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

  • mngreeneyes Pro
    mngreeneyes
    72 posts since
    Sep 25, 2009
    Currently Being Moderated
    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

       

      

    Run when you can,

    Walk when you have to,

    Crawl if you must--

    Just never give up....  Dean Karnazes

  • mngreeneyes Pro
    mngreeneyes
    72 posts since
    Sep 25, 2009
    Currently Being Moderated
    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

       

      

    Run when you can,

    Walk when you have to,

    Crawl if you must--

    Just never give up....  Dean Karnazes

  • mngreeneyes Pro
    mngreeneyes
    72 posts since
    Sep 25, 2009
    Currently Being Moderated
    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

       

      

    Run when you can,

    Walk when you have to,

    Crawl if you must--

    Just never give up....  Dean Karnazes

  • Donna914 Legend
    Donna914
    357 posts since
    Aug 2, 2009
    Currently Being Moderated
    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  October 25, 2009 50m 33 sec  16:16 Pace
    • Started C25K for the second time  March 26, 2010; Finished C25K May 28, 2010
    • Chicago Trick or Treat 10K October 31, 2010 1 hr 47 min pretty slow pace but I finished!

  • hermama Amateur
    hermama
    38 posts since
    Aug 10, 2006
    Currently Being Moderated
    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.

  • Jasmine1972 Legend
    Jasmine1972
    927 posts since
    Sep 24, 2009
    Currently Being Moderated
    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

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • Jasmine1972 Legend
    Jasmine1972
    927 posts since
    Sep 24, 2009
    Currently Being Moderated
    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

    Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09

    8/30/09 5K (62:42) 262# 10/2/10 5K (37:44) 206# 3/26/11 5K (36:42) PR 202#

    6/19/10 10K (83:47) 208# 3/6/11 UAH 10K (79:18) 200#

    6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#

    9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#

    2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR

    4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;

    6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);

    8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)

    9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);

    10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
    11/12/11 Huntsville HM - Target 2:50

  • classicallytrained Legend
    classicallytrained
    375 posts since
    Jul 20, 2009
    Currently Being Moderated
    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.




  • RainyDayRun Pro
    RainyDayRun
    71 posts since
    Apr 20, 2009
    Currently Being Moderated
    13. Nov 6, 2009 9:50 AM (in response to classicallytrained)
    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.

  • Donna914 Legend
    Donna914
    357 posts since
    Aug 2, 2009
    Currently Being Moderated
    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

    • Started C25K July 23, 2009; Finished C25K September 14, 2009 - my 49th birthday
    • Chicago Trick or Treat 5K  October 25, 2009 50m 33 sec  16:16 Pace
    • Started C25K for the second time  March 26, 2010; Finished C25K May 28, 2010
    • Chicago Trick or Treat 10K October 31, 2010 1 hr 47 min pretty slow pace but I finished!

1 2 Previous Next

More Like This

  • Retrieving data ...