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vjhappy

53 posts since
Mar 17, 2007

Nov 30, 2008 7:28 AM

Starting Gateway to 8K - My Journal

On 11/28/08, I completed C25K for the second time! The first time I completed the program was August 2007 and I moved on to the One Hour Runner program. When I started OHR, I was determined to stay outside when it started getting cooler, but I lost my motivation to run because of nursing school stress and the cold weather.

This go around, I know I need a plan that will help keep me motivated. I loved the Podrunner: Intervals music for the C25K program, so I'm going to move on to their Gateway to 8K program to see if it's for me. Because I couldn't find any threads on Gateway to 8K, I also decided to keep track of my progress here to keep myself motivated and help others that were interested in the opinion of someone that has done the program.

For now, I'm going to be doing all of my 8K training sessions on the treadmill at my school's gym . If I ever get the nerve and the gear, maybe I'll try running outside once a week, until it warms up again. Feel free to stop by and comment, if you like.

Well, I'm going to get dressed & I'll be back to report how my 1st session went. Have a great day!

vjhappy

53 posts since
Mar 17, 2007

1. Nov 30, 2008 11:37 AM

in response to: vjhappy

W1D1 done! The session was four 7-min run/1 min walk intervals, with a slightly higher BPM than in the C25K program. The 1st interval I did at my normal pace (4.1 - I know, I'm slow, lol), the 2nd & 3rd 2 did at 4.2, and the final at 4.1. The main thing that I noticed was that my heart rate recovered a lot quicker with the interval training today than when I jogged for 30 minutes last Friday. Overall, I had fun because I enjoyed the music a lot more than I thought I would & it was nice doing intervals again.

This program will last for 10 weeks, with a gradual BPM increase from 145 - 149 and 50 minutes of non-stop running. So far, so good!

kukri

199 posts since
Oct 2, 2008

2. Dec 1, 2008 11:28 AM

in response to: vjhappy

hi there! I just finished C25K too and am looking around for a new plan I like trying to decide how to progress now- is there a table for how to do the gateway to 8K if I don't want to use podcasts? or can it only be done with the podcasts? thanks!

vjhappy

53 posts since
Mar 17, 2007

3. Dec 1, 2008 12:36 PM

in response to: kukri

Hi kukri! You can do the program without the podcast. The only thing is that they increase the beats per minute to gradually increase you to a faster pace, but I've seen a couple of people use their own music to do it. Here's the link:

Gateway to 8K guide

vjhappy

53 posts since
Mar 17, 2007

4. Dec 2, 2008 1:19 PM

in response to: vjhappy

Unfortunately, I was unable to workout today because I may have a stomach virus or the flu.

I was up around 3AM with my symptoms and the only thing I can keep on my stomach are saltines and ginger ale. I'm really disappointed that I'm not able able to workout today. Hopefully, it's just a 24-hour bug!

vjhappy

53 posts since
Mar 17, 2007

5. Dec 4, 2008 11:30 AM

in response to: vjhappy

W1D2 down! I almost talked myself out of doing it today, but I managed to convince myself to go after my 11AM appointment. I was concerned because I didn't know how well it would go after being ill, but it was actually one of my better sessions. The first 2 sets of intervals I did at 4.0, the 3rd at 4.1, and the 4th from 4.2- 4.3. I even enjoyed the music today (wasn't into that much when I first previewed it).

In addition to working out regularly, another goal for the next couple of weeks is to consistently drink 10 glasses of water per day. I have been really bad at doing it, but, as the workouts get longer, the more hydrated I'm going to need to be.

Anyway, I'm happy that I worked out today!

vjhappy

53 posts since
Mar 17, 2007

6. Dec 7, 2008 7:21 AM

in response to: vjhappy

As I'm preparing to get ready to go to the gym, I've just been thinking about various adversities in my life. I have always been the type that would quit once things became difficult for me. With me, has been much easier to stay in the familiar, rather than to step into what is unknown and uncomfortable. Right now, I'm trying to evolve from that way of thinking in different areas of my life: with school, with love, with health... but it is so hard!

That's one of the reasons why I chose running. I have been trying to get into the habit of running for over 10 years. I remember when I first attempted this form of exercise, I was extremely out of shape and had not even established a good foundation for walking, let alone anything else. During those times, I was completely unaware of the C25K program and this particular schedule started with 2 minutes of running. After 3 tries, I ended with shins so sore that it took at least a month for them to heal. That's why I'm sooo grateful that I found coolrunning.com.

So, as I move forward in my journey to change, continuing to run is much more than physical fitness for me. It's about remembering what can happen when you step into the uncomfortable with the will and determination to improve life. I'm trying to hold on to running 3 times a week to help me when I get down on myself. Recently, I have been doing that a lot because I get in my own way and procrastinate way too much. I'm trying to remember that this is my own journey, not to be compared to anyone else, and that the only person that keeps me from being the best is me. So here's to ending self-sabotage!

vjhappy

53 posts since
Mar 17, 2007

7. Dec 7, 2008 10:29 AM

in response to: vjhappy

W1D3 completed, but not without problems, lol! When I got to the gym, I found out that my iPod wasn't charged up and I didn't have my stopwatch with me. Thank goodness for timers on treadmills or I would have been in trouble! Although I dislike running without music, I went on and did it anyway, so I was pretty proud of myself. It also helped that they had Seinfeld on, so it was good to be amused while working out. For the intervals, 1st - 4.0, 2nd - 4.1, 3rd - 4.2, 4th - 4.0. I found that 4.0 is where I'm comfortable & can carry on a conversation, so that's good to know. Hopefully, that will get better with time, but the major thing is just getting out there and doing it.

The one thing that was good about not having my iPod was that I got to be much more in tune with what was going on with my body. I got to actually listen to my breath to know when I was getting ready to do too much. Music is a great motivator, so sometimes I may go beyond my normal level because of the beat being so good, but, today, I just did what my body wanted to do naturally.

In addition to today, my running days this week will be on Tuesday and Thursday. Also, I am supposed to treat myself for completing C25K by going to a Hot Yoga class, so I'm going to try to do that this week as well. Once the semester is over with, I'm going to incorporate 2 day of yoga/resistance training to up my workout schedule to 5 day a week.

Until next time!

vjhappy

53 posts since
Mar 17, 2007

8. Dec 18, 2008 7:12 AM

in response to: vjhappy

I've been gone awhile...had finals & got caught up, but I'm getting back on track. Going to the gym today to begin week 2 today.

Since my last post, I've been to 2 Hot Yoga classes. The 1st was a killer since I haven't done yoga in while & because of the heat. My arms were sore for a week, lol! Last night, I went to a beginner Hot Yoga class & it was a much better pace for me & I'm not sore. I really like the teacher, so I'll be going back. Going to have to work for extra $$$ to be able to afford to go during Spring semester, but it will help with my running program & it's worth it!

Well, I'm gonna throw my clothes on & get to the gym. I'll report when I get back!

vjhappy

53 posts since
Mar 17, 2007

9. Dec 18, 2008 10:51 AM

in response to: vjhappy

W2D1 done! Wow, not training for a 1 1/2 week definitely took its toll. With 3 of the 4 intervals, I stayed @ 4 MPH. For the 4th, I did 3.9 for 4 min & 4 for the rest. It's a good thing that I'm doing interval training because I didn't have to do a week over. I was thinking about doing my second session tomorrow, but my body needs time to rest. During the beginning, I was aware of my shins, but it wasn't painful. The awareness went away after 10 min, but it may be time for me to get new shoes. We'll see.

Tomorrow's workout will be Yoga @ home. I really want to improve on my yoga practice so I can eventually go back to the regular hot yoga class. It's a really good workout, but I have to build on my arm strength for the faster vinyasas.

This weekend I'll be working 2 12-hour shifts, so my next running session should be on Monday. Until then! $;\$

vjhappy

53 posts since
Mar 17, 2007

10. Dec 23, 2008 1:39 PM

in response to: vjhappy

Well, I didn't run on Monday for 2 reasons: (1) it was waayyy too cold to even step outside yesterday and (2) I found out that my gym wouldn't be open for Christmas Eve. Because of that, I can only run 2 days this week as a result of me working weekends now, so I decided to stay & rest. Later on, I found out that the other reason why I wanted to hibernate all day was because I started my period that evening.

Today, I did get to the gym & completed W2D2. I had a good workout & the music really kept me going today! For all four intervals, I stayed @ 4 mph. I think I'm going to stay @ this rate for the remainder of my training. Before, I just was so gun ho about getting faster because I run so slow, but now, after reading a couple of heart rate training posts, I've changed my mind about increasing my speed. When I run at my current pace, my heart rate is usually in the 170-180 range. While I would love to do heart rate training, if I go any slower, I'll just be walking at a quick pace. So, one of my goals is to have my heart rate lower while running my usual pace before trying to acheive a faster pace.

It's a bit frustrating at times to think about how slow I run, but I try not to feed into the negativity. I'll just continue to tell myself that speed will come with time and to be thankful that I can go out & run at all. Also, I'll read all the great posts here that say speed will come with time, too. Hopefully, I will be faster this time next year!

Tonight, I'll probably do 20 minutes of pilates and yoga tomorrow. My next running session will be on Friday. I'll be glad to knock out Week 2!

vjhappy

53 posts since
Mar 17, 2007

11. Dec 26, 2008 6:58 AM

in response to: vjhappy

I always get extra motivation for going to the gym when I journal here. Something about writing that I'm going to do it makes me get up, despite the my bed's siren song, lol! I signed up to work yesterday from 7am - 3:30pm, so I didn't get to sleep late on Christmas Day.

As a result, my body wants me to lay lazily in bed all day, but I must knockout W2D3 today. Have to get hydrated before going (lots of wine yesterday), so I should leave the house by 11am. I'll give report when I get back home!

Milio99

27 posts since
Sep 21, 2008

12. Dec 30, 2008 6:54 PM

in response to: vjhappy

Hi VJ! so glad to see that you are still running. I tried to restart the C25k program after Thanksgiving but I may have restarted too quickly because the pain in my left shin came back. I plan to restart on Friday. I got a new pair of running shoes and inserts for Christmas. I'll probably go back to week 4 or so and take it easy. I can't wait to get to where you are! You are doing great! Keep up the good work.

Norma

vjhappy

53 posts since
Mar 17, 2007

13. Jan 2, 2009 5:39 PM

in response to: Milio99

Well, I never got to the gym that day. I decided to take a break for the holidays. I was going to start back up next week, but I got a fire lit under my butt today!

Hi Milio! It's sooo good to hear from you & to see that you're starting the program again! How did today go? When I saw your message it helped to motivate me to go to the gym and finish Week 2. My other motivation came from my husband because he was able to get me out of the house today, lol! I think it's a great idea for you to start slow & work your way back into the program. With your new shoes, you should have no problems!

I would love for you to continue to check in with me. We can keep each other motivated during the winter. It can be so hard getting out of bed to face the cold, but we can do it!

I actually had to run in my old shoes from my 1st attempt at C25K today because I forgot the other ones. Everything still went ok & I just took it slow for the most part. Did 3.9 for the 1st 3 intervals, then 3.9 - 4.2 for the last. I can't wait until it gets warmer, then I can just run out the door to workout. I'll probably try running outdoors next winter, but it's not happening now, lol! I felt better than I thought I would, so I'm excited to start Week 3 next week. Hopefully, this program will get me through the winter.

Ohhh, also I did some ab work today! I've decided to incorporate that into my running days, so I can whittle down my stomach more. Until next time!

vjhappy

53 posts since
Mar 17, 2007

14. Jan 8, 2009 7:44 AM

in response to: vjhappy

I've had a good week with the program so far because I completed W3D1 & D2 already. I've been trying to get back to running consistently @ 4 mph & it's getting there. With the last session, I did 3.9 for the 1st interval, 3.9/4.0 with the 2nd, & 4.0 for the last 2. I'm feeling more shin pain in the beginning of the run, but I don't know if it is because of of my shoes or the many breaks I took over the holidays. Also, I haven't been stretching as much after the runs as I usually do. I'm quite sure that has something to do with it as well. Once the run progresses, it goes away & I do not have residual soreness afterwards. My right knee has alos been bothering me, but when I correct my form during the run, it goes away. I want to get new shoes because I've read that they shoud be changes about every 4 months, but it's just not in the finances right now.

As the intervals get longer, I'm feeling stronger, yet I'm very aware of the additional time. Usually, the 1st 2 intervals are the hardest to get through. They never said running was easy, lol! Thank goodness for walk breaks.

I've had a relative from out of town staying with me, so I haven't done any yoga or ab work this week. Hopefully, I get to do some today.