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My Couch to 5k
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Moderators, Technology & Internet Moderators, Regional South East Moderators, Paid Member Posts: 28,640 Mod ✭✭✭✭
Join Date:Posts: 26556
Fair play Cabaal.
I've been doing the C25K for the last nine weeks and am on the last week of it now.
Been sticking to it religiously.
I am doing a 5K run on Sunday to finish the programme and am hoping to come in in 31 minutes or less.
I come from a similiar background of very little physical activity so am delighted to have gotten this far. After this I plan to train for 10K.
Can I ask how you got to the 10K distances? Did you do the C25K then another programme or did you just keep tacking on distance?
I started doing the C5K but then I got annoyed with it so one day I just decided to run 5km non-stop and got on just fine, after a good few times of running 5km I decided to try 8km and then 10km.
At the time I had done 5km non-stop I as only on week three of C5K, I found the fast music on the podcasts I was listening to was counter productive and causing me to run too fast.
By slowing my pace I got rid of my shin splints and also was able to run 5km just fine
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Hiya! Just wanted to say good work and congrats on your progress and getting over your injury. You seem to be flying it these days. I'm not much of a cyclist (or a runner at that!!) but I got a bike at the weekend and am thinking Duathlon on 4th August in the Phoenix Park.. I think you'd be well able for it! I'll be the total newbie falling off my bike and spending an hour at the transition stages but you have to start somewhere eh... Just an idea!
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Moderators, Technology & Internet Moderators, Regional South East Moderators, Paid Member Posts: 28,640 Mod ✭✭✭✭ Join Date:Posts: 26556
Hiya! Just wanted to say good work and congrats on your progress and getting over your injury. You seem to be flying it these days. I'm not much of a cyclist (or a runner at that!!) but I got a bike at the weekend and am thinking Duathlon on 4th August in the Phoenix Park.. I think you'd be well able for it! I'll be the total newbie falling off my bike and spending an hour at the transition stages but you have to start somewhere eh... Just an idea!
Thanks,
Its been nice to see progress since when I started this thread, still not where I'd like to be but will get there in the end.
My target for the half marathon is around the 2hour mark....I don't think I'm yet on track for that so need to work on that.
I don't think I'd chance a Duathlon just yet, my current aim is a half marathon in September and a full sometime next year. I'll keep at the cycling though as it keeps my fitness levels up and gives me a nice rest from the running on my days off 0 -
Moderators, Technology & Internet Moderators, Regional South East Moderators, Paid Member Posts: 28,640 Mod ✭✭✭✭ Join Date:Posts: 26556
June 27th Run:
Distance: 10.19km
Pace: 6:31/km
Time: 1hour 6min 28sec
June 29th Run:
Distance: 5.01km
Pace: 6:10/km
Time: 30min 57sec
Going to do a 30km cycle today 0 -
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Moderators, Technology & Internet Moderators, Regional South East Moderators, Paid Member Posts: 28,640 Mod ✭✭✭✭ Join Date:Posts: 26556
July 11th Run:
Distance: 10.02km
Pace: 6:11/km
Time: 1hour 1min 58sec
My first 10km in awhile, took it easy and didn't feel; tired dispite a massive BBQ on Saturday 0 -
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Moderators, Technology & Internet Moderators, Regional South East Moderators, Paid Member Posts: 28,640 Mod ✭✭✭✭ Join Date:Posts: 26556
First day of the Hal Higdons Half Marathon Training program
July 13th Run:
Distance: 5.66km
Pace: 5:40/km
Time: 32min 06sec
One of my fastest runs yet, felt great and no pain at all during or after
either 2mile run or cycle tomorrow I've not made up my mind yet,0 -
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Just read through the thread - very interesting reading!
I started running around the same time as you - with the same aims as you, to lose some weight and get fitter. (not starting completely from zero fitness, but near enough).
Like you, at various stages I have found it difficult. I'd have a good run, followed by a poor run. I was finding it hard to improve my times.
But something has just clicked over the last month or so. I'm not sure what it is, but I'm starting to find that the runs aren't taking a huge amount out of me and my times have started to improve.
I could never break 1 hour for a 10k run, was always around the 65 minute mark. Coming up to my 37th birthday I decided to make an extra effort to beat it. Two weeks before my birthday I did 64, the following week 63 and then two days before my birthday I did it in 58 mins!
That was about a month ago - I can now 'comfortably' run the 10k in 54 minutes. (i.e. can't really see how I'll be able to go much faster, but feel at the end that I could do another 2k or 3k, and recover very quickly after it)
I'm putting it down to a few things: (in no particular order)
> weight loss (down about 2 stone since Feb)
Didn't really change diet much - cut out some crap, eating better before long runs. Obviously not drinking as much at the weekend with long run the next day.
> following a plan
I find it hard to find the time sometimes (young kids) but I'm sticking to a plan that has me doing a short fast run on Monday, a medium tempo run on a Wednesday and a LSR on Sat/Sun. The longest I am out of the house is about 90 mins so it works well most of the time.
> aiming for a race
I think this focuses the mind and makes you keep an accurate log of your distances/times to encourage you to improve your times. I've only done a couple of races - 5k in March, Half Mara in May. I was carrying an injury (football) for the Half Mara and was way off my target time. Looking back I think I was also tackling it a bit too soon also.
I'm going to do the Dublin Marathon Race Series (5,10,half mara)
> staying injury free (by luck rather than design!)
touch wood, I haven't had any major problems from running so far. I had shin splint problems at the early stages too, but it eventually stopped. Knees are sometimes a bit sore after the weekend long runs. If this happens I take it handier on the Monday run (or sometimes put it back a day).
The routes I run tend to be about 75% grass, think that is helping me too.
When I started I was planning on recording a log here but chickened out in case I gave the running up!
Fair play to you for detailing it!
Best of luck with the half marathon - it should be no problem to you, you have given yourself plenty of time to build up to it. I'd consider doing the 10 mile though - it should fit into your schedule and will give you good experience of a race before the half. I found when I did the half in May my pace was a bit all over the place, was tagging along with groups either too fast or too slow. I'll know next time to stick to what I do every Saturday and just keep an eye on my watch and do my own steady pace.
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