Couch to 5k!

After reading another one of the "Get my a$$ in shape" threads, I decided to download this on my phone and give it a shot.

Just finished Day 3 - Week 1.

I have to say I really like it so far. The "milestones" with the voice keep me much more motivated than just trying to time myself. I've looked at some of the weeks ahead and it seems to ramp up pretty quickly, but I'm not going to let that demotivated me.

Day Two was rough as my legs were SCREAMING when I woke up, long before after work when I was going to do my run. Today my calves were just mildly on fire as I started my warm-up.

I forgot to weigh myself at the beginning of the week, but I know the answer is "Far too much."

Just thought I'd give it a good thumbs up for anyone else considering giving it a shot.

And yes, I have a fancy pair of New Balance to run in.

Hmm, might have to look into that. I shed 25 Lbs on my own, but I haven't gotten any lower for months. I don't run unless a bear is chasing me though...

Word.

Don't forget your diet!

I read this on my phone so I quickly loaded it to my phone

OK, which C25K app - there's about 20 in the iphone app store. I started last spring and made it a week before I quit, mostly because it was hard to keep up on the run/walk times on my own.

z31maniac wrote: After reading another one of the "Get my a$$ in shape" threads, I decided to download this on my phone and give it a shot. Just finished Day 3 - Week 1. I have to say I really like it so far. The "milestones" with the voice keep me much more motivated than just trying to time myself. I've looked at some of the weeks ahead and it seems to ramp up pretty quickly, but I'm not going to let that demotivated me. Day Two was rough as my legs were SCREAMING when I woke up, long before after work when I was going to do my run. Today my calves were just mildly on fire as I started my warm-up. I forgot to weigh myself at the beginning of the week, but I know the answer is "Far too much." Just thought I'd give it a good thumbs up for anyone else considering giving it a shot. And yes, I have a fancy pair of New Balance to run in.

Great job!

Oh, and take the time to enjoy the view, too. I never knew how nice all the neighborhoods around my house were until I ran around them.

(I'm on the injured list right now- got a stress fracture in my foot 4 weeks ago, and it was bad enough to see on a normal x-ray. 3 more weeks w/o running....)

I used the Couch to 5k recipe on Runners World (it's free) to get running again after a long hiatus. I've run competitively before, but always with pain. I used to get shin splints by just looking at a pair of running shoes (and yes, I was wearing the right ones).

Couch to 5k got me going again and was a gentle enough ramp that I had no issues with injury. Highly, highly recommended.

I didn't use an app, just these podcasts.

http://www.djsteveboy.com/1day25k.html

I like them because he uses high BPM music to help you keep your pace.

Using this program, I was able to go from being very winded at the end of the Week 1 Day 1 run to finishing my first ever 5k in 27 minutes and change in 45-deg windy damp nasty weather.

Unfortunately I haven't run one since....

I'm on Android, so I'm using C25K Pro.

I also.listen to hard rock/metal as motivator.

Thanks for the encouraging words guys, it helps! I've switched it up because I can see my outrigger rowing machine is helping my upper body strength, but not overall cardio fitness.

My goal is hopefully soon to have the recovery/stamina soon to keep up the program and add back in some of the rowing machine.

But I've learned my lessons in the past about trying to go too hard too soon.

Are you using any kind of recovery drink?

alfadriver wrote:

z31maniac wrote: After reading another one of the "Get my a$$ in shape" threads, I decided to download this on my phone and give it a shot. Just finished Day 3 - Week 1. I have to say I really like it so far. The "milestones" with the voice keep me much more motivated than just trying to time myself. I've looked at some of the weeks ahead and it seems to ramp up pretty quickly, but I'm not going to let that demotivated me. Day Two was rough as my legs were SCREAMING when I woke up, long before after work when I was going to do my run. Today my calves were just mildly on fire as I started my warm-up. I forgot to weigh myself at the beginning of the week, but I know the answer is "Far too much." Just thought I'd give it a good thumbs up for anyone else considering giving it a shot. And yes, I have a fancy pair of New Balance to run in.

Great job! Oh, and take the time to enjoy the view, too. I never knew how nice all the neighborhoods around my house were until I ran around them. (I'm on the injured list right now- got a stress fracture in my foot 4 weeks ago, and it was bad enough to see on a normal x-ray. 3 more weeks w/o running....)

I reinjured my sesamoid again, bough a new pair of New Balance and almost instantaneously tore up my left foot.

rotard wrote: Are you using any kind of recovery drink?

No, I'm not. Any suggestions? I've actually read chocolate milk is supposed to be pretty good for that.

Any suggestions on pre-workout stuff to help keep energy levels up?

In reply to z31maniac:

For 5k, I would suggest nothing. Not long enough to really worry about your energy levels. And it puts you on the edge of eating too much based on the fact that your are running vs. eating the right amount. Nothing slows you down like weight.... (I gained 8lb after I got hurt a year ago, and am still trying to peel it off- went from a ~8:50 mile to 9:20).

In reply to z31maniac:

Congrats on the progress so far. Don't over do it though - be patient. It is easy to hurt yourself in the beginning before your brain has tuned up your stride to be efficient.

You will find that after a quick, steep "acclimation" curve... a 5K isn't that far and you don't really need to do anything special. Good hydration habits all day will pretty much cover it.

I run a little over 10k 5-6 days a week and I don't really do anything special or carry water or anything. I do stretch out afterward... touch toes, rotate ankles, etc... but no fad shakes or power bars. A quart of water and then some food with bit salt in it or 4oz of gatoraide mixed in the quart of water.

As far as energy levels - healthy (not diabetic) folks on't really start to hit that energy wall where you wannt to just lay down and call a cab until you get into around 2000 calories burned... which for me at 185lbs is about 2hrs and for tiny 140lb waifs is further. For beginners and bigger guys I guess a little less but still... well past the 1 hour mark.

Good luck and keep at it!