Couch to 5km - part II (as amazingly our other thread is nearly full!!)

[Furball]

Sorry to hi-jack your thread misdee but thought we needed a fresh thread as fan-bloody-tasticly we have nearly reached the limit on the other one.

Thanks to Rawb for his podcasts who deffo for me has made it easy and the huge support of others here.

Here is the link incase anyone new would like to join us.

Where is everyone? Have managed three long runs this week (9k, 10k & 13k) but dissapointingly slow speeds averaging 7.7 minutes per k. I dont think i'll ever be fast, I know I dont actually run very fast, but also I cant seem to get the hang of good breathing so I stop quite often for a 'little walk' and it's not because of my legs giving out but because I cant breathe! (also I think it's becoming a habit as well). Today I did 9.32k in 1hr and 8 mins and prob stopped about 5 times for a walk of maybe 30 seconds to a minute (I think!)

Hi Theresa, I'm still here!

Can't offer much advice on the breathing, I'm afraid - did read something about how your posture can affect your breathing while running so might be worth checking that.

I failed in my attempt to run 25 mins last night, think I made about 20 though so not disappointed. Went out intending to do 10 and 10, then felt like I could carry on so did. Probably set out at a slightly faster pace cos I thought I was doing an easier run.

Will try again tomorrow!

Bit of a complaint ... why is it that people think that its perfectly acceptable behaviour to yell abuse from their car? I know I'm fat, thanks, that's why I'm exercising! Grrr...

I am out to try 5k tonight, I only managed about 4.5k the ladt few times I have been out so I need to get it back up, rfl is in 3 weeks. I was managing 6k so should come back, I also stop for little walks quite often, I can't seem to drink while running.

Just had a nice 5k out in the countryside

Off camping now, see you all in a week or so!

Theresa - have you tried interval training - ie, running slightly slower, then running faster for differing periods. That may increase your overall speed eventually and also help with heart/lung fitness.

OMG that was pure physical hell, 5k took 35mins, i got stitch every 5 mnins or so and I had to force myself the whole way.
I seem to have lost all my stamina and rfl is 15th June, anyone got any ideas?
Why would I get stitch, i have never got stitch before, for about the last k or so I was having to walk 1 run 1 as I was in too much pain.
I am very not impressed. I suppose on the bright side it was 5 mins faster than last time.

leccy barbie some days just don't happen like the others! I find that a cup of fresh 'real' coffee before a run works wonders. Stitch can happen if you always breathe whilst the same foot is hitting the ground - try seeing how you run & breathe! If I feel stitch coming on, I try to breathe in on the 'other' side - it feels weird to do it and puts me off my pace, but it sorts out the stitch!

Don't overdo it before your race, fab that you're at 5k before you do it, it will flow on the day (that's what I'm hoping for mine too!).

do you like my new new name then, I couldn't really stay away from here. I actually recovered a lot quicker than usual, ie I am not glowing still.
Someone said the other dayu about not doing as far as you are ravcing before the day but I think that may be for marathons.
If all my runs carry on like today then I may being pulling out of the 10k. It was pure mental perseverance kept me going, although the fact that running was the only way to get home may have helped, I think if I had been in the park I wiould have given up.

Hiya - I've come to be smug (in a nice way!) cos I've just got back from my very first 25 minute run! Yay! Been out with DHs favourite new toy - gps watch thingy and its telling me I ran 2.2 miles and was doing somewhere around 10 or 11 minute miles. Which I'm quite pleased with!

SP xx

Well done sparkly, you are justified to feel smug! I#ve heard the top before about coffee before you excercise but not sure if it would work for me. I may look into the 'interval' training (if i can be bothered!). trying to get out as much as poss over mext few days as off to majorca on wednesday and not sure how much runing i'll do there!

Thanks Theresa

Have a lovely time in Majorca ... running to the beach/bar/ice cream?!

Hi all, well done sparkly and electricb - as you say it was faster then last time and it's right about not race distance before the race apparently. Just take a look at Race for Life training plan on their website, you do one 30 minute run about 3 weeks before the day and most of the other runs are either 15 or 20mins . They must know what they're talking, you'll be fine .

Theresa have a great time.
Debbie, I can't look at it as for some reason whenever I ry to open a pdf file my computer crashes, could you summarise for me as I think it would make me feel better about my distinct lack of achievment at the moment.
Sparkly well done.
I actually usually do have black coffee all the time and had coke instead yesterday, hope that is the answer as that is very easy and pleasurable to fix.
Day off today but hopefully out again tommorow.

Thanks!

Good day for a day off today, isn't it? Saw some poor woman running in a torrential downpour today and was really grateful I dragged myself off the sofa yesterday evening!

RFL plan for the last 3 weeks is:

WEEK FOUR
Session 1 Walk 5 min Run 20 min ? Do 2 x = 50 mins
Session 2 Walk 5 min Run 15 min ? Do 2 x = 40 mins
Session 3 Run 20 min ? Do 1 x = 20 mins
WEEK TOTAL: 110 mins

WEEK FIVE
Session 1 Run 25 min ? Do 1 x = 25 mins
Session 2 Run 25 min ? Do 1 x = 25 mins
Session 3 Run 30 min ? Do 1 x = 30 mins
WEEK TOTAL: 80 mins

WEEK SIX
Session 1 Run 25 min ? Do 1 x = 25 mins
Session 2 Run 15 min ? Do 1 x = 15 mins
Session 3 Run 15 min ? Do 1 x = 15 mins
WEEK TOTAL: 55 mins

Thanks, sorry to be demanding.
I quite like running in the rain once you have warmed up, but more light drizzle than down pour.

Did anyone find the week 7 music was weaker than earlier weeks - or was I just not up to the run

I know what you mean, mind you I was concentrating so hard on not falling over I can't really remember what the music was like!

I'll try to listen more carefully tomorrow...

skipped to the week 8 music and did the 28 min without problem but slowly and in pouring rain.

Hi girls - I haven't forgotten about you. Was starting to go everyday and couldn't go the distance so stopped for a few days and managed 5km this morning [phew, thought I'd lost it] abit tricky now it's school hols but dh is off today and I'll have to go tomorrow night as can't get to go thursday before me slimming class.

Is it possible to download the podcasts and if so, how? It'd be good to listen to while starting off.

the link for the podcast is on the first post. It depends whether you have an mp3 player or an ipod to how you do it. If you dont know, ask here and someone will put you straight

Just popping in to say hello - haven't been for a run since RFL over a week ago as had a bit of an icky procedure last monday which included strong antibiotics so decided to rest a bit and then we have been in scotland for the long weekend. It is now half term so dd is off. She is going to a playmorning on thursday so I will get to run then and I have asked DH to try and get home tonight so I can go out but don't know if he will and am feeling pretty knackered.

Need to get going again - don't feel like it though.

I have an MP3 player so if anyone can give me a hint on how to download, it'd be a help.

I bought myself shoes today so will go out and have a bash tomorrow. I got a wee bonus at work so they've paid for them. Was tempted by the nike sports watch thingy but I stepped away from the gadget.

GSCYRN:

there are two versions. one is for ipod, one is mp3...

click on link in first post and it says:

Week Six in MP3
15/09/06 17:04 | Podcasts | Permalink
Here is Week Six of my Couch to 5K podcast in MP3 format.
Podcast
Comments | Trackback

don't click on podcasts, at the top, right click on the one i marked in bold, click 'save target as', chose a place on your laptop, cut and paste into mp3 player.

if that makes sense!

haven't been yet this week.
lost my motivation again, feel so tired.

I am off out again tom morning, will try having a cup of coffee first, i think I may have actually been coming down with something because I had a drink sat night (alright too much but not that much) and was up all night with d + v. I am now dreding rfl and really not very happy about 10k. I am going to do 5k tomorow and then take it down a bit from there.
LJA and wheely hope you feel better soon.