Couch to 5k - just started! Help with podcasts, iphone apps and timing please.

[TinaSurrey]

Hi all, Hoping this is the correct place to post.

I have just done my 2nd Couch to 5k "run" from week one. The 1st time I went i timed myself using the clock on my phone so I knew when to run, when to walk etc but it was far from ideal. I used the Nike app to track my run and loved the fact it told me how far I had covered, average speed and calories burnt.

This time I had worked out how to get the NHS podcast on my iphone and played that and followed Laura's instructions which was much easier.

Questions are...
Can I make the podcast play AND monitor my run on the Nike app at the same time and if so how? I couldn't find a way to do it. Secondly, is there an alternative podcast without the music. Laura was great but I'd prefer silence in between her instructions rather than their music. Finally if you are running using the podcast how do you know when to turn round (at the half way point) as I expected Laura to tell me when it was half way but she didn't so I ended up too far away from my car before I realised I should have turned round!

I am determind to do this having not done any exercise to speak of ever!

Training plans often go like that, with some runs easier than others- it's to give you a bit of a break!

The 20 min run is a big step, but it's a psychological one, not a physical one. Physically you've been training for this and you are ready, but don't let it beat you mentally. It's normal for the first 10 mins or so to be crappy, all my runs are like that. Once you get into the rhythm, you'll be fine and you'll surprise yourself at how far you can go. After week 6, you're on the home straight. Good luck :)

that's very encouraging Eau, thank you.

I can sort of believe it because every run I find the first one the worst - it does get easier and seems to flow more a bit later in the session.

But blimey, 20 minutes sounds a long time - will definitely need some good tunes for that!

Mitten

I have a friend who used to sit on the gym bike peddling whilst eating a chocolate bar

Thanks Eau that is interesting to know. Ok well I can but try.

Week 5 run 1 done this morning :-)

Ooh how did it go Tina?

Hi
May I join you? I've been reading your posts and you are all spurring me on. I did w3 r3 yesterday morning, it felt ok but I ran very slow! I've been using map my run and I covered a much shorted distance at a slower pace than in week 1! Need to push myself a little more I think!
Going to attempt w4 tomorrow but will be in the evening and its forecast v warm weather so could be very hard going! How's everyone else finding the heat?

Hi lynn

Don't worry, I run v slowly too! I think it's more about actually running for the full length of time rather than the speed - I'm assuming we will get faster as we get used to it.

I intend to start w5 tomorrow morning - dd wakes up between 4.30 & 5.30 so it'll be nice & cool to go then

Yes, don't worry about speed and don't push yourself too hard- if you go too fast then you won't be able to keep it up over long distances. I know it's called Couch to 5k but most people don't manage to do 5k in 30 mins by the end- I graduated in April and my 5k PB is 31.01, so I still haven't cracked it. The aim is just to run for 30 mins, there's plenty of time to build up speed and distance after that.

Thanks for the replies, that's good to know Eau. Will carry on and see what happens then. Did feel good to run (albeit quite slowly!) but not feel totally exhausted at the end of it!

:) thank you all for your kind messages.. Feeling much better and considering just starting week 4 again tomorrow morning. ds2 has slept in all week so he must have needed the sleep too after my previous three weeks of 6 am running!
am oddly looking forward to it :) how are you all going?

Tina... Did you post on the other thread about the 20 min run?? I was pleasantly surprised last week managing the 5min Run but 20 mins.. Seriously.. :(

on the plus side.. I think I speak ed my ankle when running Monday as I found a bloody rabbit hole in the field again and nearly fell over when I put my foot in it when running have felt it all week but today it's stopped hurting when i walk.. So that's better :)

Hi al, I'm weirdly jealous of you all out running while I'm stuck at home, I never expected to feel like this!

My sprained knee is a lot better, I no longer need painkillers all day, but I am still using a compression bandage thing in the afternoon/evening, as it does start to ache as I use my knee through the day.

I'm really hoping I'll be back out there in a few more days.

Well done to you all, and Eau thanks for the info, I didn't realise most people didn't manage 5k at first.

How long do you have to stay rested ophelia? It must really suck

Did w5r1 this morning & went well

Sorry to hear you aren't able to run Ophelia, I never thought I'd be disappointed about not being able to exercise but I'm really enjoying my running so can imagine the annoyance at not being able to go. Hope you get better soon.

I've just done w4 r1 and I survived! Actually felt like I could've carried on running at the end of the 5 minutes. I have map my run going in the background and my average speed was 8.7 min/km. this includes the 5mins walks at the start and end, but will take a lot longer than 30mins to run 5km at that pace! Hey ho, at least I'm getting better...!

Hope you are all having a good weekend in the sun

Hi forgetfulmog - it went surprisingly well. I bumped into a friend (proper runner!) who very kindly ditched her run and joined me, I had just done the 1st 5 min run when I met her so she walked & ran with me to the end of my session. It was almost impossible for me to keep talking by the end of each run as I was so out of breath but it made the session fly by and at the end I felt like I'd not done it as had been so busy chatting!! Well done on w5 r1 - it was a hot day to run too!

Hi Llynnn - Welcome! Great to have you join us. I really look forward to reading this thread and having it gives me someone to "tell" when I have achieved each run which is lovely! Well done on the first week 4 run. When are you next running?

Ophelia- get better soon! It must be driving you mad. I have started to look forward to run days (can't quite believe that of myself) so can imagine how you feel. I feel very lucky not to have any injuries or aches etc as there does sound like a lot of running injuries when reading these threads. I can imagine once you have an injury it must keep plaguing you when you run in the future. Fingers crossed you are soon mended!

Eau - you've done so well! What do you do now you've finished the c25k? Do you run three times a week for half an hour at a time? I am doing the programme to be able to burn as many calories as possible. My friend said that actually interval training (where you walk a bit, run a bit, walk a bit, run a bit in one session) is best for this. So if when I make it to 30 mins or 5k am I best to break it back down into intervals?

I am having the weekend off so next run tomorrow morning. It's two 8 min runs. This is daunting but far more daunting is that if I do that one then on Wednesday it will mean the big 20

Worley- so sorry I missed off my reply to you. Thought it was the 1st one I did! Think I must have deleted it when trying (and failing) to post link to the reply I got in the other thread! Glad you are both rested and your ankle is feeling better. Do you really run across fields? That must be hard going! I am a coward and stick to flat smooth road! Anyway I am just going to paste the reply below rather than keep trying to link (note to self to learn how to do links in posts)

Hi Tinasurrey, the Big Run in week five continues to be a mystery to all of us c25k graduates. I remember setting off on that run, thinking to myself that there was no way I could possibly do it and what on earth were they thinking, and then ringing my husband while I walked a cool down to say "you'll never guess what I just did" For some reason, unknown to me, it does work. It's worked for so many of us that it can't be a fluke. Trust the programme and thou shalt get fit.

Apologies to the person that kindly replied for pasting not linking your post (especially as i now cant look up the other thread to get your user name without losing this!)

Good advice I am sure

Tina, I run across fields (well playing fields anyway) - I have a dodgy back & find its smoother on me than running on hard Tarmac

Yes, I still run 3 times a week. One is usually my local parkrun which is 5k (if there's one near you, sign up! It's great fun and very relaxed). Then I was trying to build up my distance, I was up to nearly 5 miles and then something went very wrong. Still trying to figure it out but suspect #1 is hayfever.

For my third run in the week, I'm planning to alternate between hill training and intervals. With running intervals, you don't do any walking; it's alternating between your normal running pace and sprints or threshold running. Same idea though, short bursts of speed. It's meant to make you faster.

All those plans went out of the window a bit though in June when my running suddenly got really crap. I'm going to head out ridiculously early tomorrow or Tuesday to see if that helps.

Tina - thank you :) I am curious to See how the 20 will go.. Will do w4r3 tomorrow morning. Need to get the 8 mins out of way first though..

How are you all managing in the heat? Even when I'm in the field at 6.30 it's hot! I passed a man running today late afternoon and it was 26oc here!!

the heat is a challenge that's for sure - i was meant to be doing the dreaded w5 run 3 this weekend - the 20 mins one - but wimped out and repeated w5 r1 instead. And was still knackered.

Anyone got good recommendations for inspiring tunes - I realise a lot of my music is a bit slow - had some nice Beautiful South tunes yesterday but they weren't what I needed to keep the energy up - Suddenly I See was the only thing that perked me up - nice and cheerful as well as uptempo. Anyone got any good suggestions for happy running tunes?

God, it's hot! Did wk5 r2 this morning at 9am and was boiling. I am now out trying to buy cropped tight fitting running trousers/ tights or whatever they are called! Have stopped at M&S cafe for a cold drink as am fed up. They look awful and the shops have rubbish choice! They all have seams right through the middle and give horrid camel toe - is it just me?

They look fine on the legs and even ok on the bum but not on my bits!! I found one pair that had different seams and they were way better but there was only one pair and they didn't fit round the waist. Help ladies - where can I get the sort I am after?! Really cross as they would be so much cooler.

Hi Tina,

the only ones I've seen are in M&S called cropped joggers - which I assume you've seen. Not quite sure how their seams impact on bits but if you find a solution let me know because I'm running in long tracksuit bottoms that are feeling increasingly thick and heavy and obviously are a very significant contributor to my slow times....

That's interesting about the running trousers, shopping for running clothes is on my 'to-do list for this week! I have resisted buying anything so far until I knew that I would stick to it and enjoyed it, think I'm going to go for it now I'm in week4 and really getting into it.
I am wearing black leggings and a vest top at the mo but dh thinks I look like I'm just running to the shops dressed like this and I need the proper gear!
I was going to look in our sports shop, sports direct, they are usually reasonably priced and have a decent range, hopefully without the beloved camel toe look!!

Just waiting for dh to come home from work so I can do w4 r2.

Did w5r2 this morning at 6.30 & it was bloody hot!

Re running clothes - I bought my stuff off eBay - used Nike cropped trousers & BN Elle long t-shirt.

Sorry, am on iPhone so don't know who posted about the camel toe but a long baggy tshirt would cover that up?

I tried to do w4r3 this morning but had to cut short at 4.30 mins instead at 5. I rally felt as though I couldn't get enough air in!! And it was hot at 6.30..
Plus the man was back on "my" field at the same time.. So I had to stick to half the field instead so I felt a bit deflated over that. I think I'll repeat today's run on weds. And the start week 5 Friday.. Eeekkk!!

I wear a heavy pair of jogging bottoms.. I have got a pair of leggings but they are full length and no pocket so no where to put house key and phone. I brought some proper running trainers last week and really notice the difference. Maybe I need some proper running trousers then too..

I've had the foo fighters and the smashing pumpkins on as Ive been plodding round.. Ooh and a bit or timerlake. Need a good active beat to keep me going