| Backhoegirl
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| WOOHOO :!: |
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Tue Jun 19, 2007 9:31 pm |
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| canadianexpress
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By the way BHG, I have two words for your 5 miles run. DAMN AWESOME.
Cheers. |
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Wed Jun 20, 2007 1:27 am |
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| cyclechic
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Hello all!
I have been remiss in posting but have been keeping up w/ the reading.
DC you are so GREAT ! ! ! you are out there doing it and your times are improving - keep it up and you will just keep getting better and better!
What can I say BHG you just ROCK! ! ! You have a dedication and perseverance I can only try to emulate. Your speed gains are incredible - I am still plodding along.
Can-ex congrats on the 20min solid AND the fact you are looking forward to the next session WHOA ! :shock:
P_W you are doing awesome too and way to go on sticking with it. I have found more quit than keep going.
M_G See those short legs can really move if they want to :lol: Good job on pushing it to see what you can do. You have a determination to be proud of too.
For all of you who are still running on the treadmill. Try to get outside even for a little bit. I had to run on the treadmill on mon because of the weather ARRRRGH it was horrible after being outside!. What it was good for was measuring my pace and distance so I could see where I was at. I walked 5 min a 4 mph then ran for 16 at 5.8 I just couldn't hold it there though and dropped to 5.5 for the remainder (I had just come from a muscle pump class and my legs were tired) I finished out at 4.0 for the walk again. I figure I am doing 5.2 - 5.6 when I am outside.
Well this is where I am at. I have another Tri scheduled for mid July. My running still is not up to par but I have been raising the bar. I took Friday and Sat off last week, upped the run time to 28 min w/ a five min warm up and a 20 min cool down walk (I have to get home :D) The total each session is 4 miles. I am getting it done in 48 - 50 min so that averages out to a 12 to 12.5 min pace including the walking. I am guessing I am going about an 10.5 - 11 min pace on the run. I am making myself do it at least 5 x's per week. in the 28 min I figure I am getting about 2.75 miles in by my best guesstimate.
I am doing the first day of a bike tour on Friday and am busy all day tomorrow so I won't be running. When I start up again it will be up to 31 min run time. I am keeping the distance the same just the end of the walk time will gradually reduced.
I am discovering the hardest thing isn't doing it w/o a recovery day (that did surprise me) but the fact that I have to cross train so am doing at least 2 different workouts a day (yesterday we went on a 25 mile bike ride after I ran) tonight I will be riding again. On Mon I did resistance training then swam.
The tour is 70-75 miles of riding for the first day. It is not fast and we take a break about every 15 miles. It is really fun. BUT I don't know if my legs will feel like running on Saturday.
I am learning though running is hamstrings and cycling is quads so again it isn't as bad as I thought but my legs are tired at the end of the day.
I decided I am going to give this running thing a year I have heard it takes that long to build up endurance (and I have to keep reminding myself I am 50 years old :D . I'll do the same tri I did this year and see if there is improvement if not I will probably go back to just cycling that has been put way on the back burner because of the running. (but tri's are really fun so I may be hooked :lol: |
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Wed Jun 20, 2007 5:19 pm |
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| Renitajs
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Hello Everyone!! I'm like 47 pages too late...but i figure I would try to jump in. i just started SBD this week, and I am excited about the possibilities. I have about 40lbs to lose, but I will be happy to lose 10!!!! You know what i mean? I travel for work so eating has been a challenge, but I have made great choice the past few days which I am proud of.
I wanted to start running next week, as I know that it is a great way to kick up the weight loss. Plus I see people doing it all the time and they look so care free. I'm a little concerned because everytime i have tried before my shins have felt on fire, but hopefully i can work through that. Also im really really top heavy...so the "girls" make it bit harder to keep up the pace...any suggestions? i do hope those are the first thing to go!!
so....thank you guys for all the wonderful information, i will be checking in with my progress. i found a C25k podcast that actually give you the cues with music, so im excited about that!! |
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Thu Jun 21, 2007 5:13 am |
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| DarkChocolate
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Welcome Renitajs!!
Cto5K will be a WONDERFUL way for you to get into running! It really builds you up, and it's fantastic.
The best advice is to take it SLOW at first. You may have to start out really really painfully slow, but it's worth it - doing too much at the beginning can easily set you up for injury!
The shins problem, for example, sounds a lot like shin splints... make sure you stretch out your legs thoroughly before AND after you run, and don't push yourself too fast!! Shin splints happen when you start out a new running program pushing yourself too hard, and your legs can't handle all the new stresses - so be nice to them, and start out slow!
One of the most interesting things is learning just how many different muscles, etc. are involved in running - and when you start out, they'll all be of different strengths. So there'll be one part of you that wants to (and can!) go faster, but you'll have to hold yourself back so the "weaker" parts of you catch up. One thing in particular I learned is you have to give your leg BONES some time to strengthen, as they are not immediately ready to handle the stresses and pounding of running!
So don't start out trying to go FAST - just start out trying to GO - and the speed will naturally increase over time.
I started to get into running when I was in high school, and I remember having shin problems then. They really are awful. So this time around, I was extra careful to start out slow - sometimes so painfully slow it was just boring! - but it's been worth it! I haven't had ANY shin pain at all, which is remarkable remembering back to how I felt before. The only issues I've had were with my knees, but it didn't seem terrible and I was able to carefully work through them.
Starting out with running is bound to cause you & your legs a certain amount of discomfort... PAIN on the otherhand can largely be avoided by stretching out, starting out slow, and not trying to push yourself too hard too fast. :)
As far as the "girls"... I'd just say spend a bit of money on a really supportive sports bra. The jogging and running will definitely cause them to bounce around, and you don't want to have to be distracted by that! Plus, that bouncing stress can really start to hurt. :( So I'd go to some sort of sports store... even ask a (female) employee for help picking out a good one if you wouldn't be too embarrassed! :)
Good luck!!! Welcome to Cto5K :) |
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Thu Jun 21, 2007 11:57 am |
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| Renitajs
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Thanks for the advice DarkChocolate!!! I'm excited about it!! I really am jazzed about starting to workout again. my body tends to respond well to high impact exercise. and dont worry...i will be going really really slow! hopefully people wont laugh at me "jogging" in slow motion...but who cares!
I may get out and do a little test walk/jog tomorrow...im so pumped...and unusally hyper this morning. Doing pretty good on the SBD today. I have energy in the mornings....but usually slump a bit in the afternoons....
Another question...will jogging make me CRAZY hungry???? |
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Thu Jun 21, 2007 1:18 pm |
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| canadianexpress
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I use to have shin splints, and I found most of the pain went away when I got new proper jogging shoes. Also I found icing the shins helps a lot.
Cheers |
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Thu Jun 21, 2007 7:01 pm |
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| maltby_gardner
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| If you run/jog at a pace where you body is burning primarily fat as fuel, not it won't. If you go at a pace where you are primarily burning glycogen (i.e., too fast for fat burning), it might. |
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Thu Jun 21, 2007 8:18 pm |
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| DarkChocolate
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I think maltby is right... I usually don't feel hungry at all for a while after I run. A couple times I've even started running when I was feeling a little hungry (due to time constraints, I knew I just HAD to get out there and didn't want to delay to eat - I wasn't starving or anything though!) - and I STILL didn't feel hungry for a while afterwards!
I mean, DO eat though :) But I haven't noticed a big increase in appetite either.
Also, canadianexpress, GREAT point about the running shoes. I think having a good pair of sneakers that are RUNNING shoes specifically (as opposed to walking sneakers or cross-trainers or whatever) has helped a lot this time around too.
And icing tender muscles is a great idea too. I did that on my knees when they were being problematic, and I've done it a couple times on my shins when they've felt a little tender (since I started trying to do some "speedy" runs in the last few weeks). It really helps a lot! My favorite ice pack is a bag of frozen peas... conforms easily to your leg! (Be sure to label the bag though, as repeated freezing and thawing makes the peas not-so-good for eating... my parents accidentally used one of my "ice packs" in a soup a couple weeks ago... haha) |
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Fri Jun 22, 2007 3:45 am |
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| p_wreath
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Renitajs wrote: Also im really really top heavy...so the "girls" make it bit harder to keep up the pace...any suggestions? i do hope those are the first thing to go!!
Hi there and welcome to C25k! I have the same exact problem and it kept me from jogging for years. I wear a regular bra (an old one I don't care about) and a supportive jog bra over that. It's cumbersome but I've found it to be the only comfortable way I can move around. I hope to lose more of them, too, but they're pretty darn stubborn I have to say. ;)
Good luck getting started! I'm in week 8, so if I can do it so can you! Just stick with it and go at whatever pace you're comfortable with. A lot of people in this forum are more advanced in terms of pace and pushing for faster times, but don't let that get you down. You'll get there eventually, but if you push too hard you'll injure yourself. |
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Sat Jun 23, 2007 10:33 pm |
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| EverLore
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I didn't do C25k at all this past week...mostly because I was too tired from teaching dance moves to kids at VBS this past week.
Anyways, it was odd because my legs were hurting really bad in the evenings, at my ankles, and right above my knee - does anyone have any idea what this could be?
Also, because I took so much time off (a little more than a week) should I just start over? Or start week 3 again? Or just keep going? |
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Mon Jun 25, 2007 12:10 am |
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| Backhoegirl
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EL I would say do over the last week you had accomplished..was that week 3? but you really have to listen to your body, if its too much go back a week.
I dont know why youre hurting where youre hurting but i have to tell you I had pain in my calves all through the C25K program. thankfully not anymore. i had to grow muscles where no muscles had been before!! not comfortable but totally worth it!! I also found that my legs hurt more on the days I didnt run!! go figure. its like my body WANTED to keep moving..
youre doing great :) |
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Mon Jun 25, 2007 5:26 pm |
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| canadianexpress
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Just wanted to report that I successfully completed week 6. :D DAMN. I am kind of repeating myself here because I posted it with the heart rate question, however.
I started to use a heart monitor and according to some sites ideal target rate for running is 146 - 160 for me.
After starting at 4.6mph within 9 min, I went to 160
I slowed down the speed to 4.2mph and was between 153 - 160 the rest of the way.
Would the 4.2mph speed better for me at this point?
Cheers |
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Wed Jun 27, 2007 7:34 pm |
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| Backhoegirl
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I have two thoughts canadianexpress...the first im just opionating on and the second Im positive of
first about your heart rate, Im wondering if you have to stick to it so closely. I know for myself that when im really running sometimes my heart rate goes quite a bit above the suggested. I try to listen to my body, if it hurts i slow down, otherwise i think its good to push ourselves once in a while. that said if a doctor has advised you by all means listen! otherwise I might try just seeing how you feel rather than checking a HR monitor...just my opinion
about the speed question. 4.2 will definitely "better" you at this point. ANY speed betters us. I think its almost more a question of getting mileage on our legs than how fast we go. Calorie wise "they" say that you burn the same number of calories per mile no matter how fast you go, so there! I suggest increasing slowly to avoid injury and if you stay at 4.2 for weeks THATS OK!!! the mileage is important not the speed.
Congratulations on completing week 6! that totally rocks. Keep us posted :D |
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Wed Jun 27, 2007 10:56 pm |
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| canadianexpress
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I am moving along in week 7. My speed is up to 4.4Mph, while maintaining my HR between 148 - 161. One thing I noticed (could be coincidence) is that since training in my heart rate zone, my weight lost seems to have accelerated. I will see how it goes in the next little while and report on it.
Cheers :D |
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Wed Jul 04, 2007 1:55 am |
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