From Couch to 5k to...who knows? About This Page:

[Tinkerboo]

When: Weds 9th July, 12.15pm
Where: Our local park (I know! A new location!!)
How far: 2.23 miles
How long: 29 mins
Average Pace: 13.04 m/m

OOOOOMG, it's been a week and a half since I did anything more strenuous than walking the dog. Either some sort of miracle will have occurred during that rest time and I'll be able to skip along at a great pace ...or I'm going to have lost everything I built up, feel like I've never run before and it'll be rubbish. However the only way to find out was to get out there, so we did the morning dog walk, came home, got changed, and went back out to the park. Why the park? Well mostly because when we drove past the road where we usually go (alongside the beach) the wind was insane - the flags on the cafes/kiddie arcades were on the verge of being ripped off. No way I'm tackling that after such a gap! I don't know why we never ran round the park before as it's pretty much ideal - virtually a square, almost exactly a one mile circuit, nice flat concrete path. I think maybe we were happier being out of the way at the beach while we were starting out, but the holidaymakers are increasing and the park is actually probably quieter now if you time it right.

So we get there, park at the edge and start our five minute warm up walk around a large pond (turns out it was pretty much exactly five minutes round, which is handy!). Andy has essentially abandoned C25K - he doesn't really need it, given that he knows he can run 5k in 38 minutes (I'm still jealous), so he is working on being able to cover a set distance (currently he's sticking to 2 miles) more quickly and feeling better doing it. My intention was to carry on with the next app up from C25K (called, appropriately, 10K Trainer), which meant run 10m/walk 1m x 4 times, so 40m running in all. I actually did the first session of this the day before our race, but I'd had to sneak an extra little walk in because it felt too much. I had no idea how I would feel about it today, but in the absence of any other plan it was somewhere to start.

As usual, Usain Bolt...I mean, Andy...pulled away into the distance. My first ten minutes were okay - it was nice to have different scenery to look at! I got about three quarters of the way round the circuit in that run, which is about the same pace as I was doing during C25K. During the second 10m though, I felt really weird sort of around my core - not a stitch, not a cramp, just sort of heavy and tense on both sides. I wondered if it was my running belt (I use it to carry tissues - I live in fear of having a sneezing fit but having no tissue so I HAVE to take it with me but have no pockets), so I shoved it lower, over my hips instead, but it didn't help. Tried breathing longer and slower/deeper, but that didn't really help either. By the time I'd done my second full circuit (so, about 2 miles, was into the third 10m run) I could see Andy had finished and was lingering up ahead waiting for me. As I got to him I checked MapMyRun and I'd only been going for 28 minutes. I just couldn't face another 10m after this one, so I'll admit it: I bailed out right there. We walked the rest of the circuit together back to the car.

I was kinda disappointed with myself, but I really didn't feel like I could have done any more. What if Andy hadn't been there, sort of offering me a way out? Mmm, maybe I could have finished the 10m that I was halfway through...but I don't think the final 10m would have happened, or if it had I'd have felt absolutely awful by the end. I think it was a combination of the time gap since last going out, the odd tenseness around my abdomen and the fact it was fairly warm. Having struggled so much with both my attempts at the 10K Trainer app so far, I think it would be pointless to keep flogging myself at that and would be wiser to do as Tim suggested. So as I know the park is a mile around, next time I'm going to leave the app off and just try to run one circuit. And if I can, after a little walk break, I'll run another one so I've run 2 miles altogether. And then in the sessions after that, I'll try to do the same thing but faster, and build it up so I can run round three times without stopping (i.e. about 3miles/5k).

I'd love to be able to run 10k, and I'm sure that one day I will, but right now I'm still too shaky at being a 5k runner and I need to get that sorted first I think. We are still considering the rural 5k race that I think I mentioned a while back - it's in August but is described as 'undulating' so I think we need to be a lot better before we register..!

[disney_duke]

It sounds like you know your body pretty well by now. I think Tim's approach is a good one at this point. Just run as you feel it. On a good day, run longer. On a bad day (such as this one), run shorter. You know you can do it, it's just a matter of maintaining what you've already started. Still follow the 10K program, but maybe use it as a guideline. Try to follow it, but if you're not feeling it that day, oh well. Keep moving, walk the distance instead! I know you really wanted to actually, literally do more running, but walking isn't terrible! It'll still get the distance in. And if you walk quickly (like someone is chasing you), you'll find that you use different muscles and it's still a good work out!

[Fortissimo]

There are days that I can't run because of my stupid lower left limb. At all. But I still have to finish the time. My amazing coach tells me that even if I can't run all of it, or even 10% of it, just get the time in.

While you didn't run the entire 40 minutes, you did run 28 and then you walked. You did good!

[pflamingo]

Congratulations on completing your first 5K!!! I just discovered your thread here, and I swear I teared up when I read about you crossing the finish line.

I started the C25K program a little over 3 weeks ago. I've never run at all - unless you count from the living room to the kitchen to get some cookies - but some friends of mine recently did the Everest Challenge at WDW, and they inspired me to have a go at it. I had to repeat Week 2, as I'm incredibly out of shape, haven't exercised in months (and then it wasn't consistent) and I'm also obese, and Week 2 kicked my butt! I completed Day 2 of Week 3 today, and did pretty well with it. I'm planning to do a local 5K at the beginning of September. My long-term goal is to do the 5K and 10K at the Princess weekend at WDW in February.

I'm looking forward to reading your continuing story here. Well done, to both you and your hubby!

PS - Newbie question here... What does PB mean?

[Tinkerboo]

PB is Personal Best (not Peanut Butter, although I like that a lot too!). Well done for joining club C25K, you can do it!

Thanks all for your support as always...collectively you are like the personal trainer I can't afford!

Sent from my KFTT using Tapatalk

[Fortissimo]

Originally Posted by pflamingo

Congratulations on completing your first 5K!!! I just discovered your thread here, and I swear I teared up when I read about you crossing the finish line.

I started the C25K program a little over 3 weeks ago. I've never run at all - unless you count from the living room to the kitchen to get some cookies - but some friends of mine recently did the Everest Challenge at WDW, and they inspired me to have a go at it. I had to repeat Week 2, as I'm incredibly out of shape, haven't exercised in months (and then it wasn't consistent) and I'm also obese, and Week 2 kicked my butt! I completed Day 2 of Week 3 today, and did pretty well with it. I'm planning to do a local 5K at the beginning of September. My long-term goal is to do the 5K and 10K at the Princess weekend at WDW in February.

I'm looking forward to reading your continuing story here. Well done, to both you and your hubby!

PS - Newbie question here... What does PB mean?

PATTTTTT!!!! Welcome back!!!!

[lsugirlinutah]

Finally catching up here after being at the beach all last week.

CONGRATULATIONS!!

You set a goal and accomplished it...and did a fabulous job of it! I love that you loved your race and are moving on to a 10K. I always take a week or so off after a race, so you are not alone in taking it easy for a bit. Also, even though you did 45 minutes only a week or so before you just weren't feeling it for your training, and that's ok. Just keep going.

I love how our little running group keeps growing and growing!!

[disney_duke]

PB is interchangable with PR as well. (personal record)

[OhToodles!]

Originally Posted by disney_duke

And if you walk quickly (like someone is chasing you), you'll find that you use different muscles and it's still a good work out!

I love this!

I feel you on the time gap. I had completed week 4 and took about a week off and day 1 of week 5 was pretty brutal this morning! But I'm glad I did it.
And I think finding new scenery is helpful too - not so much monotony.

[pflamingo]

Originally Posted by Fortissimo

PATTTTTT!!!! Welcome back!!!!

Thanks Forti! Went through some rough times there, for a while. It's good to have a definite goal to work towards.

[Amy L]

Toyah - you can do this, you have proven you can! I totally see a 10k in your future. Remember, not everyday is going to be a great run day. After essentially taking the month of June off for health reasons, it has taken me a bit to get back to my normal running. I just kept at it - walking when I needed to, and trying hard to block out that little voice that kept saying "lets just stop now and go get ice cream instead"

I agree with the others go out and try a run or two without the app and see if that works better for you. Experiment with different run/walk ratios until you find one that fits. Good luck!

[Tim Sullivan]

firstly, realize that going from running 5km (which I truly think ANYONE can do...not to belittle or make the achievement sound any less) to running a 10km is a pretty big step...I think possibly one of the biggest steps in someone's running career, possibly only eclipsed from the jump from a half to a full marathon....so just as your success in running 5km was a slow build to the ultimate pinnacle of achievement...so will your climb to 10km

I can still remember..... fondly??? (so not the term for it) the discomfort and downright pain that I was in the first few times that I TRIED to run 12-14 km in my first attempt at training for a marathon. Suffice to say I had muscles that hurt that had never felt discomfort in running before, so it takes time.

Right now you've built your body from a couch-surfing non-runner to one that is able to sustain a running effort for 40-45 minutes...which is AMAZING! Now the trick will be to take the solid foundation you've built, and grow that to one that can run for an hour or more, until you hit that 10k goal.

One thing I can suggest is now that you've got the running duration out of the way, why not try doing some baby intervals to help you build pace? Start out with your 5 minute walking warm-up, then start in with your running at a comfortable pace for you for 5-10 minutes. That will make sure you're nicely warmed up and have gotten into a rhythm. Once you're there, pick up the pace slightly (I know... crazy idea, right?) and try holding that pace for something short...say a minute or two....or pick a landmark...say a garbage can or light pole way up in the distance, and run to there. The secret is, once you've done that "interval" go back to your easy running, and "relax" in that zone for the next 5-10 minutes. If you feel up to it, try another interval of faster running.

The goal with all of this will be to extend those faster running sets to help you establish a new baseline running pace...and you'll be surprised at how quick your easy pace will get.

For an example I'll use myself (since I'm pretty familiar with my running and paces hehe). So my average "easy run" pace is about a 5:50-5:55 per km. When I go for a "tempo run" I will run for 8km, the first km to warm up at my easy pace, then pick that pace up to about a 5:10-5:20 pace, which I'll run at for about a half hour (about 5-6km) ...which is about as long as I can keep that sort of pace up. I'll usually run a "cool down" km after that...but the funny thing is, once running at such a quick pace during the tempo portion, my "easy pace" is usually around a 5:40-5:45 .

I wouldn't recommend you push your pace every run...say two out of four runs, and have it be a slow build. By the end of the summer, not only will you be running faster, but you'll also have longer distances you'll be covering as well.

Hope that helps, and keep up the amazing work!

Tim

[disney_duke]

Tim makes a valid point. A 10k is no easy feat! In fact, I remember when I started running and just getting past that 3 mile barrier was soooo hard! Why? I don't know. But just anything beyond seemed impossible. So, baby steps. Again. You'll get there, but it IS twice the distance of a 5k after all!

[Tinkerboo]

Originally Posted by disney_duke

So, baby steps. Again.

Ha ha, this is why I have a post-it note on my desk at work that just has PATIENCE written on it in massive capital letters - I am too impatient! I put it there after I had laser eye surgery in Dec 2012, to remind me to be patient with the recovery process and not panic every time my vision seemed a little off (it takes a few months to completely settle down), but since then I've found it applies very well to most things in life so I've left it there!

[Tinkerboo]

Originally Posted by Tim Sullivan

firstly, realize that going from running 5km (which I truly think ANYONE can do...not to belittle or make the achievement sound any less) to running a 10km is a pretty big step...I think possibly one of the biggest steps in someone's running career, possibly only eclipsed from the jump from a half to a full marathon....so just as your success in running 5km was a slow build to the ultimate pinnacle of achievement...so will your climb to 10km

I can still remember..... fondly??? (so not the term for it) the discomfort and downright pain that I was in the first few times that I TRIED to run 12-14 km in my first attempt at training for a marathon. Suffice to say I had muscles that hurt that had never felt discomfort in running before, so it takes time.

Right now you've built your body from a couch-surfing non-runner to one that is able to sustain a running effort for 40-45 minutes...which is AMAZING! Now the trick will be to take the solid foundation you've built, and grow that to one that can run for an hour or more, until you hit that 10k goal.

One thing I can suggest is now that you've got the running duration out of the way, why not try doing some baby intervals to help you build pace? Start out with your 5 minute walking warm-up, then start in with your running at a comfortable pace for you for 5-10 minutes. That will make sure you're nicely warmed up and have gotten into a rhythm. Once you're there, pick up the pace slightly (I know... crazy idea, right?) and try holding that pace for something short...say a minute or two....or pick a landmark...say a garbage can or light pole way up in the distance, and run to there. The secret is, once you've done that "interval" go back to your easy running, and "relax" in that zone for the next 5-10 minutes. If you feel up to it, try another interval of faster running.

The goal with all of this will be to extend those faster running sets to help you establish a new baseline running pace...and you'll be surprised at how quick your easy pace will get.

For an example I'll use myself (since I'm pretty familiar with my running and paces hehe). So my average "easy run" pace is about a 5:50-5:55 per km. When I go for a "tempo run" I will run for 8km, the first km to warm up at my easy pace, then pick that pace up to about a 5:10-5:20 pace, which I'll run at for about a half hour (about 5-6km) ...which is about as long as I can keep that sort of pace up. I'll usually run a "cool down" km after that...but the funny thing is, once running at such a quick pace during the tempo portion, my "easy pace" is usually around a 5:40-5:45 .

I wouldn't recommend you push your pace every run...say two out of four runs, and have it be a slow build. By the end of the summer, not only will you be running faster, but you'll also have longer distances you'll be covering as well.

Hope that helps, and keep up the amazing work!

Tim

so much for taking the time to write all this advice for me - I will definitely try it, combined with BEING MORE PATIENT and not expecting to improve every single time I put the trainers on...