Couch to 5k 2011: Part 5 - Polished and Ready to Run

[WhoKnowsWhereTheTimeGoes]

Yet more space for us to talk about our progress on the Couch to 5K programme, the clothes we wear, the music we listen to, the gadgets we use -and our nail varnish.

New runners are warmly welcomed - come and give it a whirl, you know you want to! Although this thread has been going for a year now some of us are re-doing the Couch to 5K, some of us are relatively new, some are doing half marathons already, we are a good mix and would love to hear from anyone who would like to run with us. Just jump in whatever stage you are at.

Hi, can I join please?
I initially started C25k a few months ago but had a bout of pneumonia on week 4 so I've had to restart. I did w5r1 today and found it alright. I'm a bit scared about the next 2 runs this week though.

Hi FaceCrack and welcome! I'm going to do w5r1 tonight so you're just ahead of me. I'm excited and scared about this weeks runs in equal measure.

I'm slightly concerned as the weather forecast for this week is getting hotter and hotter (27 today, 36 by weds ) so not sure it will be the best time to attempt 20 mins nonstop. We shall see

Hi and welcome shake and Face.

Good luck with Week 5, thanks. I have the same problem with the heat, as it was 34.5° here this afternoon (I wasn't out running, needless to say) and the hot weather is set to continue all next week. It's normally just about bearable if I go out straight after the school run at 7.45 am, but I've arranged to go running with my neighbour on Monday and we don't normally go until around 8.30 am - those 45 minutes make all the difference. At least it should be fairly shady running along the river, though.

Thank you Linzer. I don't like to complain about nice weather but it does make it hard! I tend to run in the evenings when the DCs are in bed but it isn't really cooling down at all until much later, so when I run at 8.30pm it's still pretty hot. I have thought about the mornings but I can't see how it would work as DH would be working and I don't have any child care.

Marking my place (still trying to work out how the hell to get the program onto my Ipod..I'm not technology savvy this is my first Ipod.)

I'm working towards a career I need to be able to run, so here I am!

Well, after my inital burst of enthusiasm, I suffered very achey legs and fatigue all week - don't know what that's about, but a virus or stress, I suspect. Anyway, my legs felt less achey today, so I started from scratch on the Bupa plan. I was fine walking, but as soon as I started running I could feel pains in my ankles and calves and I had to stop.

When I first ran, a couple of weeks ago, I was running in the same shoes (only Next pumps, but I haven't had time to get running shoes yet) and I was absolutely fine and found the first runs really easy. I didn't even suffer from muscle ache the following day.

I did forget to warm up - would that cause so much pain?

Anyway, ended up walking instead of running today .

I can't run without warming up. But I have heel problems and it just would put me at too high risk of injury so I religiously warm up with 5 min walk every time. According to my physio warming up before is more important than stretching before.

I had walked for 2 mins, but hadn't done any warm ups first. I'll make sure I warm up next time and see if that makes a difference. Thanks, Kew.

Ho hum! I have been very gentle with myself since the tendonitis flared up. Feet up, applying ice packs 3 times a day. Only short walks with the dog (who was sulking!) and no running at all. Swelling gone, most of the pain gone from the top of my foot. I took the Harlster for a 5 mile walk on Saturday and was limping and in pain before I got half way round. Bugger!

Hope the tendonitis clears up soon Orm and that the pain is better soon Toffee. I've always warmed up with a 5 minute walk before my runs - you're not supposed to stretch cold muscles IIRC, so I only stretch afterwards if I remember - but I'm not sure if forgetting to do so would suddenly cause so much pain.

Lurking Have you managed to download the podcasts onto your iPod yet? I remember it took me a while to work out how to do so. You can download the whole plan in iTunes and then sync your iPod with your computer, although I think I also downloaded some of the podcasts directly onto my iPod (can't remember exactly how I did so, though!).

thanks I don't feel like I can complain either, especially considering the amount of complaining I was doing about the weeks of wet and windy weather, but it's 33° here at the moment and it's just too hot! It wasn't quite that warm when I went out for my run this morning but still too hot to run comfortably.

Hi all, hope the various injuries/ailments clear up. I'm sure it's massively frustrating.

I just did w5r2 (ie 2x8mins). It felt good! I was flagging by the end but was spurred on by a bull bellowing at me .

Considering it was 33 degrees (this was at 8.30pm) I'm feeling quite pleased with myself.

second 28 min run today - can't believe that I'm a week and a bit off graduating Really you'd have to know me to realise how incredible it is... if I can do it anyone can.

Had quite a nice run and manage a bit of a chat with my running partner a good half of the time we were running. In week one I could just about run 60 seconds if I didn't waste any of my puff on talking!

Awesome improvement Kewcumber well done!

Question:

Does it matter what sort of runners you wear? I was thinking of getting some of those sneakers with the rounded bottoms to improve my posture.

I have just come back from a run. Think I might go back to Laura for a couple of weeks. I could only manage 26 mins and that was pushing myself a bit. Before I went out I worked out what song I wanted to get to so I had done 30 mins, but couldn't get there. I dont think it helped having no idea how long I had run for so I had no idea how long I had to go. As I got to 26 mins I think I might listen to Laura from week 8. I have just seen my FB status history to find out Ive been running since 8th April so that is 10 weeks Ive been at it and still not got to 30 mins. I know its not a race, but its a little disheartening knowing I should be there, but Im not. I used to be quite a good runner in my youth. I will keep plodding along though for now, its better than giving up. Dont think I can do 10K in just over 10 weeks though.

Also Im telling myself that the C25K plan is designed for flat ground and does not take hills into account I can't run up hills. Also it is not designed for hot temperatures. I have no idea how warm it is outside, but it is not exactly cold. Its a nice day for sipping an iced cocktail in the shade.

Lurking The main point I would say about footwear is to make sure you have proper running shoes designed for running, not fashion trainers. Ideally you should get them from a proper running shop and get the right ones for you. Admitedly I didnt do this until last week myself so would feel a bit of a hypocrite saying you have to get your gait checked, but I am prepared to accept I was lucky although I still haven't had it checked properly not to have any damage as a result.

I always walk for 5 mins too before running and make sure I finish with at least a 5 min walk (I usually end up walking a further 3 or 4 mins after my 5 mins to get home) and do some stretches once Im home.

well done Kew

Well done kew, you inspired me when I struggled with w5r2 today. Did it though, a day later than planned as DH is poorly.

I'd really recommend proper trainers, you don't want to pick up an injury.

Oh and kew if you actually live in Kew we aren't that far away - I'm in Ravenscourt Pk.

Not actually in kew anymore (moved this year but was prevailed upon not to change my user name!) but only half a mile so I still run along the river. We frequent the playground at ravenscourt park in the summer sometimes.

Am slightly gob-smacked at inspiring anyone in the exericse stakes.

If it helps - I'm 47 and haven't run since I was 20 and am about 17.5 stone!

So shoes like Nikes etc are the way to go?

Lurking Properly fitted running shoes are definitely the way to go - although just because they're expensive branded shoes doesn't necessarily mean they're the right ones for you (as I found out to my cost after spending ?100 on a pair of Adidas shoes). I'd strongly recommend gait analysis if at all possible.

Today is the hottest day of the year here so far (forecast to go up to 34° later), so I got my run in yesterday evening with DH instead - the first time that I'd ever been out in the evening, but I had more energy than I was expecting. We ran the first 2.5k together and then I went on ahead of him when we turned back and finished two minutes earlier. I don't expect I'll stay faster than him for too long, however; he's only been running for two weeks, can already do 5k non-stop and his next goal is to run as fast as (or faster than, I suspect) me.

First run of week 9 today, 30 mins Actually it was hard, I was tired for some reason and today just trying to keep putting one foot in front of the other until 30 mins ended was a struggle.

After this week I have three weeks to work on distance and speed to get to 5k by 15th july... yikes!

Am going to try the earlier recommendation of redoing week 1-4 running faster in the running bits. Perhaps one longer run each week

So my plan is:

25th June week - 33 min run plus one week 1 run and one week 2 run faster
2nd July week - 36 min run plus one week 2 run and one week 3 run faster
9th July week - 39 min run plus one week 4 run faster.

15th July - run 5k in 40-45 mins

How does that sound to the more experienced runners?

Wow Linzer that's impressive. How long have you been running for? I don't want to run with my DH because I know he'd be faster and run further than me without any effort. And it wouldn't just be because he's a foot taller than me.

Also hot here - we're on an orange weather warning for the heat apparently. Not sure what that means except that it's 38. I'm due to do the dreaded w5r3 (ie the 20 mins non stop) this evening but I don't know whether to even try. If I leave it until 9pm (which is realistically the latest I can do before it starts to get too dark - no streetlights here) the forecast is saying it will still be 30.

I don't think me being faster than DH is going to last very long thanks; if he can run 5k after just two weeks, it will probably only take him another two weeks before he starts beating me! I started C25k last April and finished it in July, but took a couple of months' break in the winter due to knee problems so I've been running for around a year now.

Good luck if you do decide to go out tonight. I just can't imagine running in 30°; I wilt at anything above about 28° even if I'm not moving. It's 31° here atm but is supposed to be cooling down slightly after Friday. Not quite as much as I'd have liked, however - I'm running a 3.3k on Sunday, when it's forecast to be 27° (I find anything above 20° too hot for running).

Kew That sounds like a good plan both to build up stamina and increase your speed. I keep thinking I should be doing more interval work to improve my speed, but I'll probably wait until it's cooled down a bit.

Work was keeping me very busy last week and then we were in Paris for the weekend so I have had to forgo posting and just carry on running instead

This week has been 2k running, 4 mins of Tabata interval and then running home (about 4k total) and so far, with RICE-ing and 15 mins of stretches after each run, my legs seem to be holding up...

Orm can only sympathise on the foot; its so frustrating to have to take time off the running... Can you do anything to substitute? Maybe some swimming?

Linzer and Kew the intervals seem to be working for me, albeit slowly, after 3 weeks I've taken almost 30s off each km. I also suspect that getting lighter has contributed to the speed improvements (and hopefully will reduce my injury rates!)