I have to admit that some mornings I have trouble saying that. Yes, I've improved immensely. And yes, I can now run 28 minutes without stopping to walk, which is an absolute miracle. And let's not forget the sense of accomplishment is probably the most rewarding thing I've ever experienced. Really, no kidding. But I just haven't gotten to that point that I can say I'm actually enjoying myself. The feedback I get from other runners is that I may never get to that point. Turns out it's a giant conspiracy; nobody actually likes running. They just like the benefits. I'm ok with that because I'm seeing some of those benefits and I like what I see. Like the 5 lbs that I lost even though I'm really not eating that much better. The increased energy and improved muscle tone is also nice. And how about walking up a flight of stairs or a hill and NOT sucking wind. Very nice.
So, have there been any negatives? A few, but the positives far outweigh them. I overdid it in week 7 and my knees got sore so I took a week off, but that's common and not a big deal. Of course, my wallet's a little lighter after buying custom fitted running shoes for myself, my wife and my daughter. Then again, show me another sport or activity that you can get away with as cheap as running. And really the only other negative has been the accountability this blog has created. My patients keep asking me about my progress so I couldn't quit if I wanted to.
Because of my knees we're going to redo week 8...three runs of 28 minutes with no walking (besides the warm up and cool down). Week nine will be our last of the Couch-to-5k program which will consist of three 30 minute runs. After that we'll continue as part of an exercise routine but we'll focus more on increasing our speed. I'm really not sure that I need or want to run more than 3 miles. Nor do we have any aspirations to compete in a formal 5k event. Then again, things change and after reaching our goal a new target might be nice for motivation.
Check back next week as we wind up the challenge. It may have taken longer than 9 weeks, but we stuck with it and are in the final stretch. I would encourage anybody who thinks they just can't be a runner to follow in our steps and take the Couch-to-5k challenge. I can't emphasize the point enough...if I can do it anybody can do it.
Feel free to leave comments and/or questions...your participation is appreciated!
Tuesday, April 5, 2011
Wednesday, March 9, 2011
Week 5 Triumph!
As mentioned in my last post I promised to give an update on our C25k progress. For those of you who haven't been following along, my wife and I started a running program called Couch-to-5k. Its available online at c25k.com and there are multiple iPhone apps to help you through it. We're using one called Get Running. The basic premise is to implement short intervals of running and walking to build stamina and endurance without all the pain associated with beginning running. And I can tell you, it really works! Keep in mind I HATE running. Or should I say hated. I think I'm actually starting to enjoy it now.
Week 5 brought us up to our first long run. Earlier in the week we were doing combinations of 5 and 8 minute intervals. Remember, just a few weeks ago I could hardly run 3 minutes and just a few weeks before that I struggled to run just 1 minute. By the end of week 5 we were faced with our first 20 minute run with no walking. Up to this point 8 minutes was the longest we had gone, so I was skeptical. But the most amazing thing happened...at about the 8 minute mark I had a "break through". I can't really explain it but it was if I finally got into a rhythm and I was no longer thinking about my legs or my breathing. Before I knew it we had completed our 20 minutes and I have to say it was one of the most exhilarating feelings I've ever had. I can't even begin to explain the sense of accomplishment I felt. Coming from a mindset of hating something because I wasn't good at it and now actually enjoying it is an amazing feeling. I'm telling you, if I can do this anybody can!
Of course, we still have a few weeks to get to a complete 5k and week 6 brought us an unexpected challenge. We felt so good about ourselves after completing the 20 minute run in week 5 that we got a little confident. By not following the prescribed C25k rest period, we ran again too soon and really struggled with the next run. I felt like I had concrete blocks tied to my feet. And it was only 5 and 8 minute intervals! We learned our lesson....follow the program!
Day 2 of week 6 will bring two 10 minute intervals with walking in between, then a 25 minute run on day 3. We're in the home stretch now and I can see my first 5k on the horizon. If you haven't started yet, what are you waiting for? If I can do it you can too. Comments and/or suggestions are welcome. I would love to hear about your experience
Week 5 brought us up to our first long run. Earlier in the week we were doing combinations of 5 and 8 minute intervals. Remember, just a few weeks ago I could hardly run 3 minutes and just a few weeks before that I struggled to run just 1 minute. By the end of week 5 we were faced with our first 20 minute run with no walking. Up to this point 8 minutes was the longest we had gone, so I was skeptical. But the most amazing thing happened...at about the 8 minute mark I had a "break through". I can't really explain it but it was if I finally got into a rhythm and I was no longer thinking about my legs or my breathing. Before I knew it we had completed our 20 minutes and I have to say it was one of the most exhilarating feelings I've ever had. I can't even begin to explain the sense of accomplishment I felt. Coming from a mindset of hating something because I wasn't good at it and now actually enjoying it is an amazing feeling. I'm telling you, if I can do this anybody can!
Of course, we still have a few weeks to get to a complete 5k and week 6 brought us an unexpected challenge. We felt so good about ourselves after completing the 20 minute run in week 5 that we got a little confident. By not following the prescribed C25k rest period, we ran again too soon and really struggled with the next run. I felt like I had concrete blocks tied to my feet. And it was only 5 and 8 minute intervals! We learned our lesson....follow the program!
Day 2 of week 6 will bring two 10 minute intervals with walking in between, then a 25 minute run on day 3. We're in the home stretch now and I can see my first 5k on the horizon. If you haven't started yet, what are you waiting for? If I can do it you can too. Comments and/or suggestions are welcome. I would love to hear about your experience
Monday, February 28, 2011
Wow...It Must Be The Shoes!
It's been a month since I've updated and no, I haven't quit the Couch-to-5k program. I did have a few minor setbacks, but recently had some major breakthroughs also. Before I get to that I have to share with you an experience I had at a local store called Run For Your Life. Several of my patients told me about them (thank you Darcy!) and I have to say I was very impressed. They specializ in custom fitted running shoes. Honestly, I didn't really know much about the subject, but being a Chiropractor I'm obviously interested in proper bio-mechanics. Mackenzie, the most-awesome Fitologist ever, walked me through the fitting process and after analyzing my gait, prescribed a "stability" shoe best suited for my mild pronation. After having me try and run in several shoes, I could actually feel the difference immediately. Turns out, the shoes themselves aren't "custom"; they're off the shelf with lots to choose from. But the process of deciding which shoe is best for your needs is the custom part. I was so impressed that I had my wife get fitted also. She had been experiencing some knee pain that we chalked-up to being a new runner. After one run in her new shoes the pain was gone. It was the shoes! Again, I highly recommend these people, they really know their stuff. They're located on Mallard Creek Church Rd next to Trader Joe's. You can also find them here: www.runforyourlife.com.
In my next post, I'll tell you about the HUGE progress we're making and why ANYBODY can do the C25K program.
In my next post, I'll tell you about the HUGE progress we're making and why ANYBODY can do the C25K program.
Monday, January 31, 2011
This C25k running thing just might be working
After three...yes three!, attempts to complete Week 1 of the C25k Program, we finally made it through Weeks 1 and 2 and are making huge progress. The first time we started by the third day the whole family had contracted a stomach virus. I won't explain, but a stomach virus is not compatible with running. That was the week of Christmas. After a week of rest, we tried again and succeeded at completing the first week. Unfortunately, the "Ice Blizzard" of 2011 struck and prevented us from starting Week 2. I won't explain but, icy, hilly roads are not compatible with running. After another week off, we decided to GO BACK to Week 1 and start over. Argh!! But, alas success!
Week 2 called for a 5 minute warm-up, and six runs of 1.5 minutes alternating with 2 minutes of walking. Monday was tough, but by the third day we had significantly increased our distance covered. Remember, each week consists of 3 workouts with rest days in between. Each workout is about thirty minutes if you include the warm-up and cool down and included only 9 actual minutes of running.
Week 3 will be our first real challenge. Each work-out will start with the usual 5 minute warm-up and progress to another 1.5 minute run/walk interval. But then things get tougher. We'll run and walk 3 minutes each, then repeat both intervals. Still only 9 minutes of running, but now we're increasing our stamina.
That's the whole beauty of the C25k program; it really does build your stamina. My legs feel stronger each week and I'm sucking less wind. We have consistently increased the distance covered and haven't once experienced the kind of pain that would make me want to quit. And remember...I hate running. Sure, I've had a few moments that I questioned my sanity. And I'll admit there have been mornings that I really didn't want to get up that early, especially since it involves running. But I'm really starting to see the benefits in my overall well being and my sense of accomplishment. And the fact that my wife and kids are doing it with me has been a tremendous help.
The Get Running iPhone app has also been instrumental because it keeps me on track. At each interval a pleasant British female voice fades over my music and reminds me that I have 30 seconds left, or that I'll start the next run in 10 seconds. I've named her Victoria, it just seemed to fit. Of course, we have a love hate relationship; I usually love the sound her cheery, upbeat voice at the beginning of a run and find myself hating her cheery, upbeat voice by the end of the run. The app just makes it easier to implement, but the program has worked for thousands of runners before there even were apps.
The bottom line is this: If I can do it, you can do it. If you haven't started yet, what are you waiting for? Go to C25k.com and check it out. If you don't have a smartphone, just time yourself and do it the old-fashioned way, but do it. And leave comments and feedback. I want to hear about your success as we do this together.
Until next time....
Week 2 called for a 5 minute warm-up, and six runs of 1.5 minutes alternating with 2 minutes of walking. Monday was tough, but by the third day we had significantly increased our distance covered. Remember, each week consists of 3 workouts with rest days in between. Each workout is about thirty minutes if you include the warm-up and cool down and included only 9 actual minutes of running.
Week 3 will be our first real challenge. Each work-out will start with the usual 5 minute warm-up and progress to another 1.5 minute run/walk interval. But then things get tougher. We'll run and walk 3 minutes each, then repeat both intervals. Still only 9 minutes of running, but now we're increasing our stamina.
That's the whole beauty of the C25k program; it really does build your stamina. My legs feel stronger each week and I'm sucking less wind. We have consistently increased the distance covered and haven't once experienced the kind of pain that would make me want to quit. And remember...I hate running. Sure, I've had a few moments that I questioned my sanity. And I'll admit there have been mornings that I really didn't want to get up that early, especially since it involves running. But I'm really starting to see the benefits in my overall well being and my sense of accomplishment. And the fact that my wife and kids are doing it with me has been a tremendous help.
The Get Running iPhone app has also been instrumental because it keeps me on track. At each interval a pleasant British female voice fades over my music and reminds me that I have 30 seconds left, or that I'll start the next run in 10 seconds. I've named her Victoria, it just seemed to fit. Of course, we have a love hate relationship; I usually love the sound her cheery, upbeat voice at the beginning of a run and find myself hating her cheery, upbeat voice by the end of the run. The app just makes it easier to implement, but the program has worked for thousands of runners before there even were apps.
The bottom line is this: If I can do it, you can do it. If you haven't started yet, what are you waiting for? Go to C25k.com and check it out. If you don't have a smartphone, just time yourself and do it the old-fashioned way, but do it. And leave comments and feedback. I want to hear about your success as we do this together.
Until next time....
Wednesday, January 5, 2011
It's official...I'm a runner!
Ok folks, I told you I would be giving updates and I meant it. Thanks so much for those of you who responded with such encouraging words. Turns out my wife and two oldest children were also up for the challenge so they joined me on my first two runs. The first week of the C25k program starts with a 5 minute warm-up walk, then alternates between one minute runs and 1 1/2 minute walks. I was really proud of myself that I got through it with absolutely no pain. In fact, it actually felt good and was quite invigorating. Each work-out is thirty minutes and we covered about 2 miles.
Each week will get a little harder, but I'm up for it. And the more of you that join me will even help more. If you haven't started yet, what are you waiting for?
Each week will get a little harder, but I'm up for it. And the more of you that join me will even help more. If you haven't started yet, what are you waiting for?
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