I DID IT!!!!!!!!!! MY FIRST 5K in 43:48!!!!!!!!!

ME!!! After running my first 5K!!!!!!!!!!!!!!!!!!!!43:48!!!!!!!!! Click on the pix to enlargen!! My hair was messy but who cares, I JUST RAN A 5K!! :D


Wow!!! What a moment!! Crossing that finish line today was simply one of the best and most amazing moments of my life!! Tears ran down my cheeks as I saw that finish line and it was within my reach and I felt amazing, full of energy, no aches!! My legs felt strong and I felt like I could run forever! It was amazing!!! I was thinking of my mom and my son, my husband, and my friends and family and my trainer whipping me into shape and the blog and readers/supporters!! I just wanted to run!! There were so many people running for the cure!! All these people (strangers) cheering me on as I got closer and closer to that finish line!

"I'm running!! I'm running and about to cross the finish line of a 5K race", I thought to myself!! I was in disbelief and juiced up on adrenaline!! It was incredible. I looked up at the clock and it said 43:48 as I crossed. WHAT!!!!??? How the heck did I do that??In all the weeks of training, the fastest I ran the 5K was 59minutes. I did not run the entire thing either...there were moments when I walked..but the walks were brisk and short, I REALLY JUST WANTED TO RUN!!! I felt such happiness and pride finishing that race...truly awesome moment!

Okay, so you can tell that I am still on an incredible high here!! Let me back up a bit!! I woke up this morning feeling nervous and anxious about the run but determined non-the-less!! I put on my "runfit" (run + outfit = runfit) and headed to the run site. I took my iPod with me, seeing that I was running by myself, I figured it would help me to stay focussed. I was listening to Robert Ullrey's podcast (the C25K program). I was accustomed to the music so it was great! It really did help as I found that I zoned everything else out and focussed on the run, my form and my breathing!

A little past the halfway point, I felt myself getting tired and quickly gave myself a little pep talk (in my head!!) which went something like this, "you're running a 5K, you registered and actually showed up, you didn't chicken out!! you're doing it, YOU CAN DO THIS, you told everybody you're going to do this so DO IT, NO PAIN, NO TIRED, NO EXCUSES!!!" It was amazing, I felt the energy racing through me. I just can't find the right words to explain the feeling!!

Throughout my 5K training, I truly felt that running was not for me. I didn't find it enjoyable and usually was spent after each training session so I was really worried about how I would perform today!! After today's race, the way I felt - and I don't know if it was a combination of nerves, excitement, adrenaline and determination, but I liked it!! I LIKED IT!! I felt strong and fit!! It was just great!! That "running switch" finally went on!!So will I continue running?? YEAH!! I WILL!! I will definitely continue running because I LOVED the way I felt today!! So to all my runner friends/bloggers who kept encouraging me to keep at it...YOU WERE RIGHT!! If this is the feeling you were referring to , I can definitely get used to it!!Incredible!!

Anyway, today was an awesome day!! I've just completed one of the items on my bucket list!! This gives me great hope that I can achieve so much more. 9 months ago prior to setting out on this incredible journey, I could barely walk to my car, muchless dream of ever running a 5K race. The possibilities are endless! I'm so excited for the future!! AMAZING

Oh, the only bad thing (not really bad, bad), but because of the amount of people participating in CIBC Run for the Cure race, it was difficult to get pix and impossible to get one of me crossing the finish line... WHO CARES??? I JUST RAN A 5K RACE!!!!!!!!!!!!!!!!!!!!! YEAH BABY!!!!!!!!!!


Until next time...
Joania (2KMINE!!!)

My First 5K ~ IT's TIME!!!

Well here we are!! Time sure flies.

This morning I woke up and took a nice long walk - it wasn't too strenuous, just enough to get the heart going and blood flowing!! Tomorrow morning, I will attempt to run my very first 5 K race and I must tell you, as I sit here reflecting on the past 9 months of my life, I'm a bit emotional and a little anxious. I CANNOT believe that I am about to embark on this part of my journey.

For years, I've watched people jogging, running and used to just wish that I would be able to do it!! Well now, I know I can and I have been doing it!! I'm about to run a 5K race!! Now I'm not sure that I will be able to RUN the entire distance, however the sheer thought of me being able to finish this race is enough to amaze me!!

I went to the Running Room this morning to register for the race. I was given a "Run Kit" which consists of a T-shirt and 2 bibs; 1 with my race number (which is 2358) and the other bib is for me to write down the name of the person/people that I am running for. This is the CIBC RUN For the CURE. All proceeds raised will go to breast cancer research! My mom passed away 17 years ago from Ovarian cancer, so I will be running in her honor and for myself!

I will of course be back tomorrow evening to post pictures and an update of my day tomorrow!! I want to take this time to sincerely thank The Veg Next Door for guest writing on this blog. The information you provided was extremely helpful and very much appreciated - THANK YOU :)

That's it for today...
Until next time...

Joania (2KMINE!!)

5K!!!! Only 1 Week Away

Hey guys,

Well my first 5K is only one week away!! By this time next week I will have finished the race - I hope!!

I will be registering on Friday. I am still quite nervous and really don't feel that I am as ready as I should be. I must be honest and say that I have NOT been as diligent as I should have been with the training. I have been working out regularly (weight training and cardio) but just not so regular with the running training. I'm not sure if I will be able to RUN the entire 5k but I am going to try. Thankfully, I have the option of walking it as well. Realistically, I think it will be a combination of running/walking...my goal is to FINISH (first and foremost), but also to do more running than walking.

At this point, I'm not too concerned about my time. I am hoping that I finish under an hour though!! Even if it's 59.9 minutes, I will be thrilled. Just the thought of being able to FINISH a 5k race, something I'd only dreamed about just a short while ago will be great.

I will take pictures and post them for sure. So that's it for now. I will more than likely post again prior to the race. Start praying for me people!!

Until next time...
Joania (2KMINE!!!!)

Race Day Essentials

There are a few more topics that I want to cover but I decided to cover the Race Day Essentials topic because it is that time of year when people are participating in runs or races. So here goes...

Pre-Race Preparation

 Pick up your race package before Race Day (make sure safety pins are enclosed for your bib)
 Experiment with nutrition products (if using any) in the weeks leading up to the race not on race day. Find out from the organizers what products they'll be using
 Set out your race clothes and all equipment the night before the race. Be sure to pick clothes that you have worn before so you know how they fit
 Hydrate and eat well in the two days preceding the race (it's not necessary to eat a box of pasta the night before)

Race Day Essentials

 Runners
 Favourite socks
 Water
 Hat/Visor
 Sunglasses
 Watch
 Heart rate monitor
 TorsoPack
 Sunscreen
 Body Glide
 Nutrition product
 Pace band
 Race number and bib with contact and health information written on back

Race Day

 Relax – You can do it
 Arrive early
 Include a warm up
 Start slowly
 Drink water
 Stay positive and be courteous to other runners
 Finish upright and smiling

Registration for 5K...:)

Hey guys,

The running is coming along....it's still not my favourite thing, but slowly but surely, I'm seeing improvements and that's always reassuring. Well, October 4th (CIBC RUN FOR THE CURE - RACE DAY!!) is fast approaching and I want to get registered. My girlfriend Alison (she's awesome) volunteered to help with coordinating the registration for the race. I will be getting in touch with her shortly and just wanted to get as much information as I can before hand.

When I mentioned this run a few months ago, a few of you expressed interest in running it with me and/or as part of a team! Well it's time...if you were serious and if any of you are interested or still interested, please send me an email to journey2kmine@live.com or leave a comment on this post with your contact (email address) info. I just want to get as much info as possible before setting things up (registration etc.) with my girlfriend. PLEASE LET ME KNOW BY FRIDAY AUGUST 28, 2009!! Thanks!!

Until next time...
Joania (2KMINE!!!)

I THINK, I MIGHT, HATE Running!!

Hi guys....

It has been a little while since my last post....sorry about that.. I want to thank the Veg Next Door for the last post....great stuff!!

Anyway, running..wow...I am still finding it extremely challenging but I AM STICKING WITH IT!!! As depicted in that picture above, when I'm running, in my mind, I'm this strong, fit, powerful runner who can go for miles and miles and then all of a sudden, the reality of my body sets in and I ache. I will get there!! It is getting better but this remains one of the toughest things I've ever done in my life. I set this goal of running the 5K in October and I WILL!! I am determined, but I think after running that 5K, I will have to give some serious thought to whether or not I will train for a 10K. I think I may have to do a quite few more 5K races first!! Even after a month, I still haven't yet totally found my groove.

I was having a conversation the other day with a "seasonned" runner (he's been running for 25 years and loves it). He told me that it's quite normal to feel that way at first and that as long as I am using proper equipment (running shoes, clothing etc,) and utilizing proper form (which Veg Next Door wrote a post about), it should be okay. He's managed to convince me that one day (in the near future), I will be running and will be suddenly struck by the "I LOVE RUNNING" feeling and from that point on I would be addicted! Well I've got about 8 more weeks before my big run - so we'll see.

Anyway, just wanted to touch base and give a quick update. I will stick with it.

Until next time...

Joania (2KMINE!!!)

What to eat?

I hope your running experience is going well. By now you're probably playing around with food and whether it helps or hinders your running. In my own experience I have found that I run best in the morning on an empty stomach. If you're running on a regular basis you might be more hungry than usual. Making good food choices are crucial to nurture your body and help you run more efficiently. So for starters:

- Eat a mostly plant-based diet rich in fruits, vegetables and whole grains
- Choose healthy fats like olive oil and avocado
- Eat red meat and foods high in unhealthy fats sparingly or not at all
- Choose good carbs not refined carbs (whole grains is your friend)
- Choose nuts, beans, quality protein powders (hemp and rice are good choices), fish and poultry as protein choices
- Eat a fibre-filled diet, rich in whole grains, vegetables and fruit
- Calcium is important but milk isn't the only or best choice. Try to keep your body in balance (milk is acidic). Good calcium sources are almonds, greens (such as kale), tofu and broccoli.

Snack Guidelines
It's best to eat an hour before a run. A good snack is easily digested and will settle in your body comfortably such as yogurt, apple slices with a nut butter, banana with about 10 almonds, etc. If you have a troublesome stomach then experiment with liquid snacks such as a good smoothie.

Fluids
Drinking enough water is important. Start your day by drinking two glasses of water before you put anything else in your body. Squirting lemon or lime in your water makes it more refreshing and so is cucumber or orange slices if drinking plain water is difficult for you. When running it's a good idea to bring some water with you, especially if it's hot and/or you're going for a longer run. Remember to drink water during your runs on cold days too. Try to stay well hydrated during the day.

Recovery Snacks and Fluids
It's best to consume carbohydrate-rich foods and fluids within 15 - 30 minutes after your run. Some protein may help glycogen replacement and enhance the process of building and repairing of muscles. Good post-workout snacks include:
- fruit and yogurt smoothie
- whole grain bagel with peanut butter
- chocolate milk

Always remember to watch your portions and keep track of how you feel during a run and adjust your food choices accordingly.

A drink that I love to gulp on a hot day after a run is 1 teaspoon of quality dried wheatgrass with about 1 cup of water. It makes my cells sing.

Confessions of a soon-to-be-runner

Hi guys,

Well here we go.....

This past week was a total wash for me where the 5K training is concerned. I did my strength training and a few cardio sessions (on the elliptical) but I did not do week 3 of the C25K program.

I will however be back on track. I will be going for a run tomorrow and just continue on. Life does get in the way at times, but what's important is that you keep going strong and that's just what I intend on doing!!

I want to send a special "thank you" to Veg Next Door (VND) for that previous post...very informative and quite a few people have been asking about proper form when running...so THANK YOU!!

Until next time...
Joania (2KMINE!!!)

Biomechanics of running

Written By: The Veg Next Door

So you are running now with proper shoes and hopefully stretching properly afterwards. But are you running properly?

I have seen many people running too quickly, making their arms do a lot of work and running out of steam, running on their toes and insisting that it was comfortable, I've seen it all.

So here is what you should be conscious of while running. If you can run alongside an experienced runner who can check your technique that's even better. If it is not possible, then ask someone to look over the list and watch you run for a minute or so to see how you are holding up.

Here's the checklist:

* head straight and neutral
* eyes scan the horizon
* shoulders low and loose
* elbows at 90 degrees
* hands have unclenched fist
* arms drive forward and back, not across the body
* torso is tall
* hips/pelvis not tilted (think of pelvis holding a bowl of water -- don't let water spill!)
* knee has mild bend to clear ground
* stride is short with quick turnover; and
* feet land under the body between heel and mid-foot.

It is a good idea to scan your body and think of the list when you run. Proper body alignment will prevent injury.

If you have any questions please feel free to comment or drop me a line: thevegnextdoor@yahoo.ca

C25K...Week One..TAKE 2 complete

Couch to 5K: Week One

Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.

Hi everyone,

I am so happy that I decided to repeat Week 1 of the program. I really want to listen to my body and afer completing week 1 of the program for the first time, my body was screaming, "What the heck have you got us into this time?" Having completed Week 1 of the c25k program for the second time, I can now more confidently say that I feel ready to move on the Week 2 on Monday.

My breathing has improved and my legs definitely feel stronger. I'm still a bit sore but not nearly as much as last week. I have more energy during the "running" sessions. Pretty cool.

Anyway, that's it...short post just to keep you informed. I'm certain week 2 will be a challenge. As usual, I will keep you posted.

Until next time...
Joania (2KMINE!!!)

LOOSE MUSCLES...12 Stretches for Runners

Hi guys,

I found these stretches on the internet on the http://www.coolrunning.com/ site. This is what I've been using since starting the C25K training program. I'm sure there are tons of other programs out there that are just as effective...this is just a guide. Hope it helps.

ALWAYS stretch slowly and hold the stretch for 30 to 40 seconds.

I stretch both before and after my run/walk. I warm up for 5 mins with a brisk 5 minute walk, then I do some stretching....then my run/walk followed by a 5 minute cool down and more stretching.... If you click on the title of stretch #1 below (WallPush-Up#!), it will link you to the website where you can see an illustration of all the stretches.

1.WallPush-Up#1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

Hope this helps.

Until next time...

Joania (2KMINE!!!)

C25K...WEEK 1...DAY 3 (Part 1)

Couch to 5K: Week One
Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.
Total Duration: 30mins

Day 3 complete...Week 1 done, but not out of the way. Let's just say Part 1 is out of the way! After completing today's session, I've decided that I definitely will repeat Week 1 before moving on to Week 2. I just don't feel that my body is ready to move to Week 2 as yet - I need to feel a bit more comfortable. If any of you feel this way, please let me know. I'm thinking (hoping) that I may not be alone in this. From all that I've read, most people move on to week 2 with ease...I just don't feel ready yet.

I was back outside today and what a difference. I don't know if it's in my mind or what, but I did find it a bit more challenging today than Wednesday. The route that I train on does not have any major hills or anything, just small inclines, however it's quite challenging for me. I find that I work a lot harder training outdoors than on the treadmill. My legs are still sore but not as much as Wed. They're getting better. I've been making sure that I cool down properly and get a great stretch after each run.

So tomorrow, I will post some of the stretches I've been using after each run. I like to spend a little extra time stretching just to keep my muscles loose and hopefully reduce soreness and possible injury.

Until next time...

Joania (2KMINE!!!)

How To Run and Not Give Up

Written By: The Veg Next Door

My posts in the upcoming months will cover the basics of starting a running program. Such topics will include: buying the proper footwear, biomechanics (how to run properly), safety and how to run your first 5K race.

I look forward to sharing my knowledge with you. I'm a previous instructor with the Running Room. I taught the For Women Only program at an Ottawa location.

Many of us have started a running program and given up for various reasons. As a former running instructor a common complaint that I heard often was some kind of ache, which usually stemmed from improper footwear. You'd be surprised how important a good pair of running shoes will help you become a better runner.

As a runner your shoes are the most important item you will buy and own. I stress buy because your running shoes are not a piece of equipment that you want to borrow. Plus you should not run in a pair of shoes that you wore if you were pregnant, lost or gained weight, etc. Running shoes are a personal fit. If you try to run in shoes that don’t fit properly then you will probably feel some kind of pain not just in your feet but in your knees, back, anywhere! If you’re experiencing pain then you’re probably not going to want to run.

Running shoes should feel comfortable. So comfortable that it’s like slipping your foot into a pair of slippers. Yes, such shoes exist! So what to look for...

Spend Time to Find and Buy the Right Fit
When purchasing a pair of running shoes be sure to go to a store that sells running shoes and has qualified staff on board. Set aside an hour for your running shoe purchase. Don’t go if you're in a rush. You need time to compare products by trying them on and walking or running around. Don't be rushed into a shoe decision.

Don’t Pick Someone Else’s Shoe
Just because it worked well for a friend does not mean it will work for you. The best shoe for one runner can actually be harmful to another. Running shoes are designed to accommodate specific types of feet. You must find out what works for you.

Bring Your Worn Out Shoes
Your current running shoes and socks will help your shoe expert determine wear and fit. Experienced shoe salespeople can collect vital information from a pair of worn running shoes. They can “read” your wear pattern and determine how your needs have been met by your current shoe. You will need socks to simulate the exact fit you desire. If you wear orthotics or use a foot device of any type, bring them along too.

Sales Questions
Your store staff person should ask you about your running history, upcoming goals, terrain, past injuries, etc. The more information, the better your chance for a good fit. A knowledgeable sales person can help you avoid problem shoes and cut down the searching time.

Foot Exam
The staff person should examine your foot for width and foot type. Whether your foot is floppy or rigid will determine what type of shoe will work for you. Shoes must be fitted to the shape and function of your feet. The care taken by a trained salesperson can result in a better shoe for you.

Fitting to the Shape of Your Foot
Places where the shoe causes pressure on your foot are susceptible to blisters, which can produce pain while you are running. A loose fit, however, will allow the shoe to slip on your foot, which can also cause blisters. When the foot slides excessively, you will lose energy on the push off. Buy a shoe that fits your foot properly and is not too tight or too loose – just like a slipper.

Only Run in Running Shoes
A common question is, “Can I run in cross-training or aerobic shoes?” The simple answer is no. Shoes for running are designed for the forward motion and for cushioning the impact of running. Cross trainers are designed for some other specific use and support more lateral movement. Aerobic shoes are designed for lateral support and toe flexibility.

How Do I Know When I Need New Shoes?
The average life of a shoe, based on the manufacturer and the sports medicine testing, is approximately 800–1000 km (500–600 mi.). Many times the shoe’s upper will still be in great shape but the cushioning and supportive features have been lost. A good test is to drop into a store when you have 800 km on your shoes and compare a run around the block in a new pair to the old ones. Specialty stores like the Running Room will let you do just that. The key to staying off the injury list is to keep your shoes in good shape so they can keep you in good shape.

So off you go. If you have any questions please feel free to drop me a line: thevegnextdoor@yahoo.ca

C25K...WEEK 1... DAY 2!!

Couch to 5K: Week One
Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.
Total Duration: 30mins

WOW!!! I got through Day 2.

Today was a bit different because I trained on the treadmill. I'm out of town on business so it's more convenient to use the hotel's fitness center before going to work. I found that I depended a lot on the glide of the treadmill. Don't get me wrong, it was still hard but I found training outside a bit more challenging. I had to remind myself to change the incline every now and then, otherwise it would have been just a straight, flat run/walk.

My legs are still very sore and thigh muscles were burning but I got through it. I'm still finding it hard so I think I may repeat Week 1 because I don't think I'm ready to move on to Week 2. Running for 60 seconds is still a very challenging task and I want to feel a bit more comfortable before increasing that duration.

I read somewhere that when training for a race/run and just training in general, it is very important to listen to your body (my trainer Rob also tells me that - proper form and doing the exercise correctly is more important and more effective than the the number of repititions or the length of time it takes to complete).

After Friday's session, I will decide if I will move on to Week 2 or just repeat Week 1. The C25K training program is a 9 week plan, but we do have about 13/14 weeks before the October 4th CIBC Run For The Cure race.

Off to work....

Until next time...

Joania (2KMINE!!!)

C25K...WEEK 1...DAY 1

Couch to 5K: Week One

Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.

Total Duration: 30mins

OH MY JESUS!!!! WHAT HAVE I GOT MYSELF INTO?????

Well Day 1 of the first week is done and behind me...thank goodness!!! Everything hurts!!! That was very hard for me. I went into it thinking that it wouldn't be so bad because I have been doing 30 mins of high intensity cardio (HIIT) for the past month on a daily basis (mostly the bike - spinning and elliptical). My cardio wasn't the problem. I found that I was breathing just fine, even better than I thought I would, especially during the "jogs" but boy were my legs hurting...it was the good hurt, the hurt that told me how hard I was working!!! Wow!! Those 60 seconds of running seemed like an hour, especially towards the end. I'm so proud of myself for making it through.

My feet felt amazing...my toes weren't sore or burning...my heels didn't hurt, these shoes are awesome!! I felt like I was running on clouds! The muscles in my legs hurt with every step but my feet felt phenomenal. I anticipate (more like, hope desperately) that it will get better with time! LOL!!

I didn't get a chance to download the podcast I mentioned in my last post, but I will in time for the next run. I think it will help me to stay more focused on the actual running and my techniques instead of checking my watch every 60 and 90 seconds to change from run to walk and the music will help as well - at least it should!

I'm going out of town on business again and should return on Friday. I have all intentions of doing my runs! I will take my laptop so I could keep you all posted.

A few of you have written to me letting me know how your first day went...GREAT JOB!! Keep it up!! Let's all compare notes at the end of week 1 - if we're alive LOL!!!!

Until next time...

Joania (2KMINE!!!)

THIS IS IT....DAY 1!!!!!!!!!!!!!!

Hi guys,

This is the first day of the C25K program..I will do the first workout this afternoon...after work and will post the results tonight (providing I make it lol!!!!)

Until then...

Joania (2KMINE!!!)

Couch to 5K Training Program

Hi guys,

There are podcasts created to assist in the C25K training program. Robert Ullrey has recorded nine podcasts to accompany us on our runs. Some great music, plus Robert will tell you when to run, and when to walk...a must have. Note both Podcast and MP3 versions are available by clicking the top menu on his site here.

He's summarized each week's program as follows:

Couch to 5K: Week One
Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.

Couch to 5K: Week Two
Week two is designed to continue our easy progression from couch potato to runner, getting us running 5 kilometres (or 3 miles) on a regular basis in just two months. We'll have a brisk five-minute warm-up walk. We will then have 6 intervals alternating 90 seconds of jogging and two minutes of walking for a total of about 20 minutes. We'll finish up with a 5 minute cool down.

Couch to 5K: Week Three
Week three is designed to continue our easy progression from couch potato to runner, getting us running 5K on a regular basis in just 9 weeks. This week we'll have a Brisk five-minute warm-up walk. We will then have 2 repetitions of the following: Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We'll finish up with a 5 minute cool down. This routine totals about 26 minutes.

Couch to 5K: Week Four
In week four we will be further extending our running times. This week will push us into 5 minute runs, but don't worry, we are more then prepared by the work we did last week. We'll start with a Brisk five-minute warm-up walk. We will then have 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. Then we will repeat the intervals jogging and walking for a total of about 18 minutes. We'll finish up with a 5 minute cool down. This weeks routine lasts a total of 32 minutes.

Couch to 5K: Week Five
This is week Five and we will continue to extend our running times. This week is a little different in that each day is a different running program. After they all start with a Brisk five-minute warm-up walk, Day one then has three intervals of 5 minute runs and 3 minute walks. Day 2 has 2 intervals of 8 minute runs and 5 minute walks, and day 3 has one long 20 minute run with no walks. This weeks program lasts about 32 minutes total.

Couch to 5K: Week Six
This is Week Six and it will again be another week of mixed running times. After each day's run begins with a Brisk five-minute warm-up walk, Day one has a 5 minute run interval followed by 3 minutes of walking, an 8 minute run followed by 5 minutes walking, and a final 5 minute run. Day 2 has 2 intervals of 10 minute runs and a 3 minute walk between them, and Day 3 has one long 25 minute run with no walks. Each days runs end with a 5 minute cool down brisk walk. This weeks program lasts about 36 minutes total.

Couch to 5K: Week Seven
This is week Seven and we now really begin to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warm-up walk, we will then jog for 25 minutes, or about 2 and a half miles. This week's program lasts about 36 minutes total.

Couch to 5K: Week Eight
This is week Eight and we continue to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warm-up walk, we will then jog for 28 minutes, or about 2 and 3/4 miles. This week's program lasts about 37 minutes total.

Couch to 5K: Week Nine
This is our last week of the program. We begin with our brisk 5 minute warm-up walk and then run for 30 minutes or about 5K. We end with a brisk 5 cool down walk making this run about 41 minutes.

Since we have more than nine weeks until the CIBC Run for the Cure race in October, I plan to just continue repeating Week Nine until race day (October 4th, 2009)!! I think this is a great cardio program that will assist in my overall weight loss and fitness journey.

For more information on the podcasts and downloading them, please go to this site.

Hope this helps.

Until next time...

Joania(2KMINE!!!)

Guest Writer

Hi guys,

One of my fellow bloggers has offered to assist us in our quest to becoming 5K runners/joggers. She's a former running coach and has graciously offered to write posts on this blog site, providing tips and tricks to help us with our training for the 5K. I've given her author privelages on this site so she can post directly. She also maintains a blog of her own. Check it out here.

Anyway, I think it's absolutely fantastic that she's agreed to do this and I'm confident that the information will be quite beneficial to us. Thanks again Veg Next Door.

I am also planning to ask my trainer to post any strength training and any other tips that can compliment our running training.

That's it for now...I will be posting some info tomorrow.

Joania (2KMINE!!!)

Rules and Tips for the New Runner

Hi again,

I've decided that my official first day of 5K training will be Monday June 15, 2009!!

More information from my 5K running/training research.

There are a few basics beginning runners should know when getting started. Below are a few tips to get you off and running.

1. Schedule Time to Run: Go ahead and include time in your daily schedule to run 3-5 days per week. For me, it will be 20-30 minutes Mondays, Wednesdays and Fridays every week until race day (Oct 4/09)
   
2. Set Goals: Many beginning runners want to lose weight, have more energy, and/or look better. Go ahead and set a specific goal to run a 5K or other race at some point for example; it should help you stay motivated. My one main goal is to FINISH that 5 K in October (even if it takes me 2 hours and it might)!
3. Get New Shoes: Visit a local running store and tell them you are a beginning runner looking to find the right shoe. I’m not talking about a large chain shoe store at the mall, rather a specialty running store operated by runners who will know how to get you into the best shoe for your foot. I visited the RunningRoom and purchased a new pair. They were so helpful and knowledgeable!
4. Keep a Journal: Use a journal record your runs. This is a great way to monitor your progress and help keep you motivated. That is the purpose of this blog!


5. Eat Like a Runner: Runners need nutrition for fuel. Be sure to pay attention to nutrition. Important to maintain a healthy, balanced diet. I will just continue with my current meal plans!


6. Drink Fluids: Drink plenty of water following your runs to stay adequately hydrated. Again, I just plan to continue what I am currently doing...lots of water!!
   
7. Be Sure to Stretch: Stretch after every run. I will attach a "runner's stretch routine" shortly!
   
8. Practice Good Running Form: Your heels should hit the ground first. Get off on the right foot by using good form. Let the learning begin - Maybe our friend, Veg Next Door (former running coach from the running room) can share some tips to practicing good running form :) Thanks!

So those are some of the tips I've found on the internet and a couple of books. If anyone out there has some more tips and rules, please feel free to share in the comments. Thanks!

Until next time...

Joania (2KMINE!!!)

New RUNNING Shoes...

So far, the 5k training looks like it will be a fun way to not only start running, but also help with losing weight and getting fit.

I've read that when you're are new to running, it is crucial to get yourself a new pair of running shoes. Having a comfortable pair of running shoes while training for a 5k or any other running event will reduce the impact on your legs and joints while helping to avoid, or reduce, back pain and injuries. Having a good pair of running shoes will also make you feel like a runner which will give you added motivation during a 5k training program. It will also make it a bit easier to run!! Trust me, I want to make it as easy as possible.

It's strongly recommended to visit a local running store, not the big chain stores at the mall - but a specialized running store, to get fitted by experts. I just returned frm the RunningRoom. They ARE experts!!

The Running Room is an Alberta company, which originated in 1984 out of founder John Stanton's wish to purchase quality running shoes from someone knowledgeable about the sport. The company's reputation has been built upon product innovation, quality and the knowledge of the sport of running. Check out their website for more details.

After my experience with them today, I can certainly attest to the fact that they are knowledgeable and quite helpful. I've purchased many pairs of "running" shoes /sneakers in the past (at least 25 - more for fashion than fitness back then) and never, I repeat, NEVER, have I had such an experience. I dealt with a man named Brett. He was so very nice, knowledgeable and helpful!!! He smiled and welcomed me to the store. I said, "Hi! I need A LOT of help!" He said, "no problem" and we proceeded with the process. I told him that I was about to start training for my very first 5K. He seemed so excited for me!! I mentioned that I have absolutely zero experience with running and I need good shoes!

He told me I came to the right place and proceeed to explain the importance of having proper running shoes when training/running. He then told me that I would be doing a few exercises to check my feet and determine the shoe best suited for me!! "Wow", I thought, personalized service. Brett asked me questions about my arch (if it collapsed or not when I stood/ walked for example), my ankles and a lot of other things and big words I couldn't pronounce regarding my foot! I could not provide an answer to most of his questions! However, he was not deterred.

He asked me to do a couple of exercises such as, lunges on each leg, while he checked my feet in efforts of determining what type of shoe I would need. I stood on one leg, then the other and even did a couple of squats. Then he had me walk back and forth as if I was walking the catwalk while he checked the form of my feet. He knew exactly what he was doing. After asking me a few more questions, he then went to the back, brought out a few pairs of shoes and it was time for me to try them on.

The first ones I put on were SOOOOO COMFORTABLE!! It was incredible, what a difference between it and my current sneakers!! They were light, cushiony (if that's a word), and just comfortable. They felt like an extension of my feet! I loved them. I wanted to take them, right then and there!! Brett advised me to try on the other pairs so that I could be 100% sure. So I did, the other pair were just as comfy, however there were subtle differences between the two. It was great because I didn't feel that regular " pushy salesman's pressure to buy" that I normally get at the large stores in the malls. I was encouraged to take my time, ask questions and be sure. I was given so much information that I felt very pleased with my purchase. Here it is:















They are so light and comfy and just fit me perfectly - anxious to start the training!! See the side pic, the circular "thingy" beside the Nike swoosh, it expands to prevent bunyons - added comfort and they're kinda cute too! :) It's the Nike Zoom Vomero+4.

I also purchased a pair of "Friction-Free Cool, Dry Performance" socks!! Brett mentionned that regular cotton sock could cause blisters due to the friction etc. I paid about $15 for the socks alone but it has a "anti-blister system"...blister free guaranteed!! I hate blisters so to me, it's worth it.

To all my friends and family reading this, when it comes to gifts, I don't mind getting socks from the Running Room :D

Anyway, that's it for now...very happy with today's purchase...will get started shortly. Anyone interested in running with me, please let me know.

Until next time...

Joania (2KMINE!!!)

C25K Training Program

Okay, I thought I was all cool doing my "e-research" on line and finding a 5K training program!! The one I found, "From Couch to 5K" is more well known that I thought. It's more commonly known as the C25K program. Quite a few people are currently using it. From what I've read, they really like it!! So here it is!!!

For those of you who want to join me in running the 5K in October, take a look at the training schedule, it may help you make up your mind!! :) Then send me an email saying YES WE CAN!!!
A Little Info...

Each training session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now the focus will be on gradually increasing the time or distance you run.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog.

The Schedule...

The workout is outlined at this link: http://www.coolrunning.com/engine/2/2_3/181.shtml

NEXT STEP: Buy New Shoes

That's it for now...

Until next time...

Joania (2KMINE!!!)

Who Wants to Run the 5K with Me??

Hi all...

I have been very busy researching information on running, training, 5K's etc...There truly is a lot of very useful information out there.

First off, I received quite a few emails/messages from people taking me up on my offer to run this 5 K with me!! I'm THRILLED!! I found out we could have teams running in this race!! WE COULD FORM A TEAM!!! YAY!!!

I spoke to my girlfriend Allison today!! She's fabulous! She has volunteered to organize all the particulars of coordinating a running team for all of those interested in doing this run with me in October. She's ran quite a few races herself including this one (CIBC Run for the Cure). She said that there is also an option to walk the 5k as well. Over the upcoming months, I will be posting more information/details on the race.

We will have team t-shirts with our team name on it! Oh yeah, we will need to pick a team name. Any suggestions?? Please leave your suggestions in the comments and I will pick the top 3/4 and create a final poll.

More importantly, if anyone wants to run this race with me this Fall, please let me know, or if you'd prefer to email me, send an email to journey2KMINE@live.com.

Very excited about getting this started...

NEXT STEP: Buying new shoes!!

Until next time...

Joania (2KMINE!!!)

Stop Thinking About It and BE ABOUT IT!!!

I'M GONNA DO IT!!!!! I WILL BE CROSSING THIS ITEM OFF MY BUCKET LIST THIS YEAR! I WILL RUN A 5K!!!


Starting in June (exact date to be determined), I WILL start training for my very first 5K. That will give me about 4 months of training for my very first 5K race. I have decided to run the CIBC Run For the Cure on October 4, 2009 (website). I chose this particular race for a couple of reasons. One, it gives me enough time to properly train and two, the cause is near and dear to my heart because of my history with this disease. I will post more on this race in the upcoming weeks/months.

I wanted to ensure that training for this 5K works with my current training plan so I ran this by my trainer. He gave me his blessing, so I'm good to go!! Right now, I'm working out twice a day, 6 days a week. About an hour of strength training and 30 miniutes of HIIT Cardio (sometimes I workout once a day for and hour and the half - combining the cardio and strength). Incorporating the 5K training plan will not be an issue.

I've done some research (good old internet) and found a 5K training plan that I think will work for me. I used http://www.coolrunning.com/ as my website of reference. Rob (my trainer) took a look at it and gave me the green light. YAY!! This program will replace some of my regular cardio trainnng sessions.

I want to do my best to not get turned off of running simply by trying to start off too fast. I am a total BEGINNER when it comes to running, so I know I will need a good beginner's running program that I can ease into. Nothing too fancy. I chose this training plan because it is less of a running regimen than a walking and jogging program and it somewhat mirrors the cardio training I'm currently doing. The idea is to transform yours truly from a couch potato (when it comes to running) into a runner (well, jogger). The program will get me running 5K on a regular basis in just about two months - I plan to extend the program to 4 months.

Each session should take about 20 or 30 minutes, three times a week, making sure to precede each session with a five-minute warmup walk or jog. It's a 9 week progressive running training program that should have me jogging for 30 continuous minutes at the beginning of week 9, providing I stick with the program! So that's it. I will be training on Mondays, Wednesdays and Friday for the next 4 months.


It's official. I'm excited again. Getting back that feeling that I had at the beginning of this journey - you know, that nervous, anxious, excited feeling!! Loving it!! :)

The 5K training program that I plan on using is called (appropriately for me), "From Couch-to-5K Training Program". I will lay it out in my next post!

If anyone wants to do this with me, I would love it if you'd join me. My girlfriend Janet already agreed to run the race with me! Thanks Jan! Let me know, maybe on race day, we could have a group of runners - would be cool!!

Until next time....


Joania (2KMINE!!!)

So You Think You Can Run a 5K??

HELL YA, I CAN!! I think! :)

Well, of late, I've been thinking of running a 5K!! It is something I've always wanted to do but if anyone knows me, they know how much I HATE walking much less running. But I made a vow to myself in December 2007, that I would try new things and not limit myself.

So far, having embarked on a journey to get healthy, I've lost 50lbs and feel better than I ever have! This is hopefully just one of the many new things I'll try and hey, if I don't like it, then I don't like it and I won't bother to do it again, but at least I tried it. Right?? Running a 5K is also one of the items on my bucket list and I'd love to cross it off this year. As I continue on my weight loss journey, I think this will help me to re-focus and gain new motivation!

I think I can do it, if I put my mind to it and I can just imagine how proud I'd be if I did it (I mean, "WHEN" I do it)!! I sent an email to my trainer telling him of my plans, because my hope is that we can somehow incorporate my 5K training into my existing training program. As soon as I hear from him, I will make my FINAL decision and set an official date to start training!! I'm about 60% YES right now! :)

So, I thought that I'd start this blog which I will use as a 5K training log. I will post all my workouts, blisters, tears and other first time experiences with running. Hopefully, when I run that very first race (which I hope will be the CIBC Run For The Cure in the Fall), I will post pictures of that too - who knows? There may even be video!! :)

I will continue to maintain my regular blog, this one will be solely dedicated to my 5K.....hoping to run maybe two 5K's by the end of 2009 (We'll see how I feel after the first one)!! Don't want to be too ambitious where this is concerned!

I can't believe I'm committing to this. This is a good thing!! :)

Unitl next time...

Joania (2KMINE!!!)