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!!!)