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You can SO do this! I'm a 43 year old choir director. I have never, ever been able to take up jogging/running on my own. But with this podcast, I knew I had to keep going until I was told it was time to walk....so I couldn't wimp out like I always did before. I'm running my first 5K on Tuesday. Hang in there....December is almost over! (Oh, and it's weird, but you'll have days when you do GREAT and others where you're barely making it. I haven't figured out all the "whys" of this happening...sleep, food, state of mind, who knows?)
Way to go @Gimmpygoo...please let us know how you make out on Tuesday, we are all so proud!! I must admit I've been a bad girl these past few days...if there is one week of the school year that is the most stressful and exhausting it is Christmas Concert week, so needless to say I was supposed to do W2D3 yesterday but didn't after not getting home until 11 p.m. for the second night in a row. My plan is to complete W2D3 tomorrow and maybe repeat it one more time before moving onto W3 because I took more than 1 day off in-between. Perhaps I will wait and see how I do with it tomorrow and then decide if I should move on, I haven't found the week too difficult so maybe I could move on and go back only if I need to. Hope you are all in the running and holiday spirit!!
It's okay to take more than one day off between runs. In many cases, you'll find that you take two days off. See how you're feeling. If your next run is rough, you might want to repeat it. If it goes well, just keep going! You're not going to lose any fitness by taking off two or three days.
Once you've built a larger base of mileage, you'll find that you can sometimes go for a week without losing anything. Do that too often, though, and you'll find yourself slipping. Now and then is fine.
Keep it up! You're doing great.
2012 Race Schedule
Providence Marathon (4:48:55)
Buffalo Half-Marathon (2:03:16)
Chicago Marathon (October 7)
Week 2 completed!! Yahoo!! So I got off my butt after a few days rest and finished off the week in style and feel so good about getting it done. Wasn't sure if taking a few extra days off I would find it difficult but I pulled thorugh it just fine...I sometimes wonder if I am 'cheating' because I am only walking at a 3.2 mph and running at a 4.0 but that is where I am comfortable right now and will increase the speed later. I actually increased to 3.4 & 4.2 for the last segments because I am already feeling the need to push myself more so I figure that's a good sign. Hope you all have a great weekend!!
For me, my schedule happened to end up so that I did Day3 of each week on wednesday and Day1 the following week was on Saturday. I think having 2 days off really made a difference in that saturday run... and when it came time for the 20 minute run in Week 5, I actually did it on thursday so I could have the 2 days rest. It was a coincidence that it was Thanksgiving morning Don't underestimate how important it is to let your body recover. It is critical!
I'm in Week 9 now and yesterday I just ran my first 5k... not a race but a route through my neighborhood. It is crazy to me to see my own progress! I started out just like you and just stuck to the schedule. All my online buddies were doing these Jingle bell 5k races and there weren't any near me so I just made my own. It took me 38 minutes, but I ran the whole way. As long as you just keep going each week, you will look back at how you felt in these early weeks with amazement at what you can accomplish Of course, today I am resting, because my legs really got a workout with the whole 38 minute thing. I may take off monday too and shift a day... not sure. I'll have to see how I feel monday morning.
Here is a great inspirational article that I found a few weeks ago... This story starts off just like any of us and I want my own story to read just like this a year from now!
Completed C25K 12-19-09
CTCA 5k Feb '10... 39:45
Completed C25K (again) June 2011
Tinkerbell Half Marathon Jan '12... 2:53 PR! (Every first is a PR right?)
Litchfield Park Friends of Rec 10K Mar '12 1:09:25 PR!?
Peoria Pioneer Days 5k 4/14/12
Pat's Run 4.2 Mile benefitting Pat Tillman Foundation 4/21/12
Absolutely you can do it!!!! I finished C25K in August and have run 2 5ks since. The first one I ran in 29:28 and the second (in the snow and slush) at 28:03. When I started the program I was very tired after running for 60 seconds and doubted I would comfortably run a 5k ever. Yesterday I ran almost 7 miles in the snow and have only been running since May! If you're using a treadmill with hopes of completing a 5k outdoors later make sure you're using a 1% incline, that will make it more like running outdoors. I did most of my running outdoors but for a few weeks had to use a treadmill and always used the incline, I didn't notice it being more difficult when I went back outdoors. You will be sore once you start the second half of the program but it will get better, now I only get sore when I run more than 5 miles or so or run very fast but make sure you stretch right after you run, it makes a huge difference. Good luck, you will find lots of support on this board. I found a thread of people who were at the same point in the program as me and we posted every time we ran and encouraged each other throughout. I've kept in touch on Facebook with one of the other runners and we remain in contact still. This is a great site!
La Crosse WI Turkey Trot 5K 11/21/09 - 29:28
La Crosse Rotary Lights 5K 12/13/09 - 28:03
Race With Grace 5K, 9/18/10 - 26:03
Reindeer Run 5K, Lakewood OH 12/4/10 - 25:12
Happy Trails 5K, Medina OH 05/29/10 - 24:54
Park 2 Park Half Marathon, Sheffield, OH - 2:10
You can do it if you really want to. But you have to "want" to. TMs are great, don't let anyone else tell you differently. For the pace, find what's good for you. Make yourself work and if you start to get sore, ask yourself if it's a "good" sore or a "bad" sore (good sore - legs are tight/bad sore - ankle hurts w/ every step). I'm 6' and my good walking pace is about a 15 min. mi. (4.0?) where my wife is just over 5'2" so she's going at a good clip at 3.2. One thing is a certainty: if you can, always raise the elevation on your deck to 1.0 - 1.5 to simulate an outside work out so when you DO transition to the outside it won't be such an adjustment. Speaking just for myself the hardest part of the workout isn't the workout; it's just getting to the START of the workout. The first 10 mins. of any workout are always the most miserable for me and I hate them with a passion so I fuss and cuss and all that, but after a while it's good and in the end I'm glad I gutted it out. Best of luck to you!!!
I completed W3D1 oday...YAHOO!!! I was really afraid of the 3 minute run but I pulled through it no problem...legs were getting a bit tired near the end of the second 3 minutes but otherwise felt great and my breathing was good. I can feel myself wanting to speed things up so I may do that next time if even just by 0.1mph to start with, I am short (5' 2") so fast to me may be really slow for someone much taller, but I will let my body make those decisions for now. I am really proud of myself for doing this and can't wait to jump on that treadmill each time as I enjoy the challenge of it...now if only I would get my eating habits in check, I may atually be losing some weight!! Happy Holidays everyone!!
OUTSTANDING!!! Revel in your victory and get ready for your next go. You have no idea how key that whole eating thing is. You have to look at it completely different than how you look at it now. I'm a foodie. Love food. LOVE it, but until I was able to get it straight I just couldn't lose my weight. Took me a few years but I finally got it nailed.
Happy Holidays everyone...hope you are all winding down from a busy week!! I completed W3D2 today after a 4 day break (I told myself that I would run on Christmas Eve but never did) and feel good considering the misbehaving I did this past week. I tried a new podcast today and really liked it, I found it much more upbeat and more my style. Looking forward to day 3 and will gauge how I feel but am confident that I will be able to move on to week 4!!!
Hey Tammy, glad to see you're doing well! I've been a slacker this past week and I'm supposed to start W3 tomorrow but I'm nervous about the 3 minute runs! I may do one more day of W2...not sure yet. The holidays basically killed my workout schedule. I was doing good before then...running 3 days a week and lifting weights 3 days a week but then all of a sudden...my motivation dwindled. My hubby talked me into staying home and snuggling on the couch with him while we both had time off! This felt just as good as exercising! I kinda feel like I'm starting to lose my motivation...need some help with that! I'm also thinking about running at a local cemetery to have a change from the treadmill. There is a park nearby that I could run at also, but I'm intimidated by hills right now. I don't think I'm ready for them yet. Anyway, back to the gym this week (hopefully), good luck with D3!
Follow my journey to fitness and a healthier lifestyle....http://runningdownadream2010.blogspot.com
BioChick...you can do it!! Twice now I have taken a 4 day break because of other commitments etc. and I did just fine when I started up again. Don't underestimate yourself or dwell on what didn't get done and just keep looking forward. So weird to hear myself saying that because motivation has always been a problem for me and being active on this site and others like it really helps. Happy running!!