Couch to 5K- join us if you dare, running is highly addictive!!

(963 Posts)

Another thread for us long termers and a new one for those just starting. Whatever stage you're at come and join us for lots of advice and moral support.

Old thread here

DramaAlpaca Tue 16-Jul-13 23:57:32

I did W5R1 this evening & I'm so pleased I got it done without too much trouble despite the heat. Slow & slower is definitely the key for me.

muddyprints I am desperately slow too, but I don't really mind. My aim is to get through the programme hopefully building stamina, then try to speed up afterwards. I might even try doing the whole thing again but at faster speeds. I don't know yet how I'll do it, but my main aim at the moment is to finish this. You are doing great - up to W8!

I really think the main obstacle with me is the mental side. Physically I feel fine, but my mind keeps telling me to stop! I watched a TV documentary a while ago (I think it was about cycling's Team Sky) and their sports psychologist described that nagging feeling as your "inner chimp" and said that he helps athletes to work on mentally putting their inner chimp into a box and shutting the lid so it can't nag at them and stop them performing.

So this evening on W5R1 I spent the first five minutes putting my inner chimp firmly back into its box, and after that it really did get easier. Definitely a case of mind over matter.

Rulesgirl I hadn't heard that about running & the pelvic floor (and I am at that crucial age too). Glad things have repaired for you. It's a pity you can't go back to running, but it wouldn't be worth the risk really. Biking's great fun as an alternative, and probably better on your joints as well.

cinnamon we'll be needing a new thread soon!

Youll get faster muddyprints and if you don't you'll run 5k by running for longer. Or you'll settle into running for 30mons and it doesn't matter how far you run!

I have no idea about pelvic floor and running but surely if you're holding it while you run it can only help. I don't mean to be rude but I don't like these sweeping statements about negative effects of running. We are all here trying to do something better for ourselves trying to be fitter and healthier and there is nothing worse for your body than sitting doing nothing. In rl I constantly hear about how bad it is for my joints and people asking if I'm injured yet! No one mentions the benefits to my heart, reduced chance of oesteoporosis, blood pressure benefits, general mental well being. Fair enough if people don't want to run but others do and really enjoy it.

I'm watching DramaAlpaca don't worry! Haven't run since park run though sad really need my fortnight off now (only holiday I take in a year) and then I can run whenever I like grin

That post sounded really grumpy sorry! I just get fed up with those who can't/won't/don't run having to put it down. I hope you can enjoy your cycling rulesgirl and good to hear you've sorted your prolapse, it must be horrible!

Thread title suggestions?

hairtwiddler Wed 17-Jul-13 07:31:58

On the pelvic question front I saw an excellent physio recently for back issues and she said running was very good for core stability, related to pelvic floor. Like cinammon says, I'd rather do the running, get the health benefits, and also do work on p.f. and core stability. I do work with a gym ball and continue those clenches as i've also had issues on that front!

Title....mmm, 'run, mumsnetters, run' (forrest gump style)???

FoundAChopinLizt Wed 17-Jul-13 07:54:10

C25K Running towards fitness- the more the merrier!

Or

C25K -we do run run run, we do run run!

(as in 'I met him on a Monday and my heart stood still
We do ron ron ron you do ron ron...)

I know, too obscure, I've been on the lyrics thread too much grin

amigababy Wed 17-Jul-13 08:16:12

Chopin I like it, we do run run.......

I'm another one who's enjoying the idea of additional benefits from the running, strengthening bones, being outdoors etc. For some reason, before this, I was struggling to get outside, almost felt agoraphobic, I'd find any excuse not to be out there. Now I just go.

On the inner chimp, I read somewhere, can't remember where, that our bodies are much less tired than our brain tells us and if we ignore the brain message of being tired, our bodies are capable of keeping going beyond what we believed (caveat with current news stories, not extreme sports or activities), but for running 30-40 minutes, tiredness isn't a reliable indicator provided you're otherwise healthy.

FoundAChopinLizt Wed 17-Jul-13 08:29:19

Amiga

Yes, I've found getting over my reservations about wearing Lycra and running in public have given me confidence in other areas of my life. I tend to 'do it now' rather than procrastinate with guilt making lists. I'm even considering taking up plein air (outdoor) painting as I usually hide in my spare room, worried about what people think about my creations!

Bakingnovice Wed 17-Jul-13 09:11:35

Still soon week w6. I'm so slow I could actually lap myself!

Also, my inner chimp is more of a giant gorilla. I spend more time fighting him than focussing on my breathing. Anyway w6r3 tomorrow. The big one 22 mins. Off to take a hammer to my inner gorilla.

yetanotherworry Wed 17-Jul-13 09:20:29

rules, I have slight pelvic floor/prone to prolapse issues and find that as long as I don't go too fast then it actually helps. I concentrate on pulling all my core muscles in as I run. I can now manage the 5k without leakage. I think its probably bad for your pelvic floor if you're bouncing around without any thought to your muscles.

I can't believe everyone is running in this weather, I haven't been out for over a week and feel a bit guilty.

nextphase Wed 17-Jul-13 09:33:13

Baking I had the same length of ring for w6r3 in my head. you may find its a little longer than your expecting - I was thinking 2 more mins, doable, but then got told it was 25... Sorry if I've put you off. It IS managable tho - you've done all the prep.

Love Chopin's we do run run run we do run run title!

Muddy Not sure what the 25 mins running covers, but I'm on about 5km for 25 mins running, 5 min warm up, and aprox 8 min cool down (its a nice route!), so significantly under 5km of running. I'm thinking about going back to the begining after graduating (which I WILL DO), and instead of jog/walk after the warm up, try run/ jog iyswim?

BIWI Wed 17-Jul-13 09:53:23

Week 6/Run 1 just done! Thank goodness I went out early as by the time I finished (8.30) it was already baking.

Had trouble with my iPhone today - something is wrong with the sound card I think, and as well as not being able to listen to my music, it kept interfering with the Get Running app, so I had to run with my phone in my hand to be able to see the time ticking down. And no music meant listening to my (heavy) breathing!

Rulesgirl - if you're doing lots of pelvic floor exercises, can you not run whilst holding in your core? A la pilates? I would have thought that a gradual, phased programme like C25K would help. I can see that if you just jumped in to a 5 mile run it wouldn't be good for you, but if you're building up your stamina/strength, would that not be OK?

Muddy - don't worry about distance at this stage. Just concentrate on managing the 30 minutes. You will find that you get quicker/run further with each run anyway.

DigWeedSow Wed 17-Jul-13 09:55:43

Hello again, just completed a rather warm W5R2. It wasn't until the podcast had finished that I realised that my iPod had slipped inside my bra and I'd been running with one extremely pointy boob blush
Drama I know exactly what you mean with the inner chimp thing, mine started as soon as I started running today telling me that my legs felt too heavy and that it was too warm to run. In my head he looks like one of the evil monkeys from the Wizard of Oz!

Bakingtins Wed 17-Jul-13 11:19:12

Back on track - had a crap week last week, ipod died on first run and had to guess how long I'd been going (think I massively overestimate too!) then twisted my ankle.
Back to w4r1 which I completed last night.

What is an inner chimp?

DramaAlpaca Wed 17-Jul-13 12:49:31

Bakingtins take a look at my post above from yesterday at 23:57 which tells you all about your inner chimp.

It's basically a term that a sports psychologist has thought up to describe that nagging voice inside your head that insists you are tired & have had enough and that you need to give up on your run, even though you are actually physically fine and your body is able to cope perfectly well with the run.

He suggests that if you focus on mentally getting rid of the inner chimp by putting him into a box & closing the lid, you can concentrate on performing better physically because you have got rid of the mental obstacles. Or something like that!

Hope your ankle is feeling better btw.

Chopstheduck Wed 17-Jul-13 14:38:29

I was back at 10, and just stripped down to my underwear, laid on the bed and put the fan up full!! Apparently it was about 24 by them. Absolutely roasting. I'm hoping though, if I can run in this, I mgiht be able to get a few runs in on holiday in a couple of weeks. I want to run along the coast!

Bakingtins Wed 17-Jul-13 14:40:39

Thank you dramaalpaca. I think you're right that a lot of it is in your head.

Chopstheduck Wed 17-Jul-13 14:40:54

I like the idea of an inner chimp, especially one that looks like the evil monkeys! I can pretty much ignore mine, but sometimes I seem to just get to a point where I just stop without even thinking about it? had to stop at about 35 mins today, for a couple of minutes when I turned uphill facing the sun, then carried on again for another 15.

Glad everyone is still managing to run despite the weather, not heard from pennygallops recently though?

I finally managed to run, yay!! Didn't get to training as dh had to work late sad but I went at 8.30 and although it was still warm was bareable! Did 7.5km in 42 mins so not bad smile

pennygallops Wed 17-Jul-13 22:05:20

I'm here cinnamon. Been busy with end of term stuff and the final preparations for our family holiday. 7.5km in 42 mins is good going. I did 6k in 38mins (obviously very hot temperatures). I was pleased with that as I am now able to build up to 10k. I started slowly and managed a 5.40 min finally km. I've decided that I preferred running in those crispy cold days in winter.

Well done everyone, what ever stage you are at you are doing really well. It's blooming hard work in this heat!!

Bakingnovice Thu 18-Jul-13 09:20:52

Cinnamon what a great time. You must run fast.

Chops - oh I'm the same at the moment. After a run I have a cold shower then lie on the bed in just knickers and fan on full. Have to constantly shout at the kids 'don't come in I'm getting changed!'

Did w6r3 today. Full 22 mins, in fact I did 23 mins as I got a huge burst of energy and sprinted an extra minute. Feel elated. Before I went I gave my chimp a really good kick. It was hard in this heat but I'm over the moon. Having three days off now as my heels are hurting. Anyone had this??

Also, am sweating so much in this heat, do people wipe as they run? With what?

I just leave it to drip bakingnovice!!! I find its worse when I stop though. I've got faster since I finished c25k but I'm still pretty slow. My club has copper, bronze, silver and gold standards. I'm at copper for 5k but nowhere near on any other distances. Until I get to 35 I'm still in the same category as 20 year olds!!! I am pretty much the slowest at my club which motivates me to improve but I've never been a runner so I hope there's still more to improve.

Glad you're still managing to get out and hope you're pain free pennygallops, not long til end of term now!

Trazzletoes Thu 18-Jul-13 15:54:25

Have done a very hot w4r1 this afternoon. I have to keep taking weeks off here and there (I should be on w6) but am proud that I managed it even in the heat and didn't walk at all during the runs. So next time there's no excuse either!

Trazzletoes Thu 18-Jul-13 15:55:06

If you're sweaty you can always wear a wristband like the tennis players do and wipe it on that.

Chopstheduck Thu 18-Jul-13 16:06:57

bakingnovice, not jsut me then! grin
I have been known to wipe my face on my tshirt - it's quite loose now after 6 months. I like the wristband idea. It tickles when it starts running down, I can't leave it to drip!

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