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Silver Pie

Training for April 5k

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I can't believe it has been almost a week since I visited these forums. I could have sworn it was only 3 days.

My times of actual running don't seem to have improved much. I am thinking I should look at my diet more. I've noticed that when I eat bread or sugary foods or drink some kinds of alcohol (flavored), that I don't do as well if I'm running the next day.

I'm thinking it would also be best to add more veggies and maybe more meat to my diet. Heck, the problem might simply be that I'm not eating enough food everyday (even though my somewhat fat belly would seem to say that's not true).

 

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On 4/1/2019 at 5:07 AM, CleBkPkr said:

Nah,  think of it as us running together

Hope you're still with me. I hope we're still running together. You and me and ninjajedi and the others.

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12 minutes ago, Silver Pie said:

I can't believe it has been almost a week since I visited these forums. I could have sworn it was only 3 days.

My times of actual running don't seem to have improved much. I am thinking I should look at my diet more. I've noticed that when I eat bread or sugary foods or drink some kinds of alcohol (flavored), that I don't do as well if I'm running the next day.

I'm thinking it would also be best to add more veggies and maybe more meat to my diet. Heck, the problem might simply be that I'm not eating enough food everyday (even though my somewhat fat belly would seem to say that's not true).

 

Try to find a balance... little bit of all the good stuff. Meat, fish, dairy, gains, vegetables and fruits. Well, all of the things you can eat out of those groups. Get myfitnesspal and have a look at how it breaks down nutrition/calories/macros. Use it for a week to just put in what you eat, not to make adjustments. Just a week to get a snapshot of your diet. Once I got food sorted out I feel loads better. Down 14 pounds and I eat like 6 times a day :lol:

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I ran today even though I ran yesterday, because there's supposed to be so much wind here tomorrow that there isn't even one hour that is runnable (is that even a word?).

One thing I've noticed in my last few runs is that I usually have more energy to run towards the end. Usually when the lady's voice is telling me it's time to cool down.

Another thing I noticed today was that when I run, the toes on my right foot are often pointed slightly out. So today I made a point of remembering, as often as I could, to keep that foot pointed straight. Not only did that seem to help me run more, when I walked up the stairs to my place afterwards, my right knee hurt a whole lot less than it usually does going up the stairs. (It never hurts on the run.) 

So, when the lady's voice said, "Begin your cool down," I was on a stretch that was slightly downhill and I decided to run. I ran for the whole cool down and some extra. I am estimating I ran close to 6 minutes. That's a record for me.

I think the difference was that I walked for close to half a kilometer  before I started running, kept running after the official running time was over, that I had been pointing my foot straight, and that I was on a very slight downhill the last few km. A lot of my run is uphill. Not as much as it used to be, because I've changed my route, but enough to make me tired after 30 or 40 seconds of running.

My total distance was 5 km. I've decided to run that every time I run so that I can do the Nike challenge of 15 km per week (except next week, because I'll be out of town for the weekend, beginning Friday). That way, if I run 3 days instead of 4, I will still meet the challenge.

Well, this post is already really long, so I'll stop. I do hope that my monologue on my running journey does help encourage others who may be stuck.

 

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I have found the same thing to be true! Once I have been going for a while, and I mean a mile or so I start to feel way better. Like I could keep going and going. I am going to increase my warm up time and see how that works. I am guessing it will help.

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5 hours ago, Silver Pie said:

That's a good idea to keep track of what I'm eating. Then I will have a good idea what nutrients I might be lacking and if I'm even eating enough.

I have thought about this and realized I should have been a little bit more specific. About the "what" you are eating lol One thing I do know, since you are doing so much running/exercising and working your muscles, you might want to pay attention to the protein portion of your diet. I don't get overly involved in the macros though. My buddy Tim said not to venture too far down that rabbit hole. Calories in vs calories out is the game changer. BUT protein is essential. That is the one macro I pay attention to regularly. In the morning, every morning in fact I make a smoothie. The rare exception is when I meet up with friends for brunch on the occasional weekend. Otherwise it's 1C of unsweetened vanilla almond milk, one frozen banana, 1T flax seed and 1 scoop of Garden of Life vanilla protein & greens. I put it in a NutriBullet and blend it all up nice and smooth. That's my breakfast. It keeps me from garbaging, and I don't get hungry for a couple hours. It's great when Target has bananas for 10 cents a piece lol I buy them out. It doesn't take long for me to peel, cut and ziploc bag them for the freezer. Anyways.... now that I've gone on and on and on :lol: my point was, once you have a week or so of tracking, look at your protein and see where it is at. It may just help?

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Okay, right after I read your messages, I decided to reinstall Cronometer to my phone, and log the coffee and creamer I had today. It's always a pain in the butt to me to record everything I eat, but I think you have a good point that I should be paying attention to how much protein I'm eating. It's possible I haven't been having enough.

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This week, I ran Monday, Tuesday, and today. I ran Tuesday instead of Wednesday, because Wednesday was supposed to be really windy. And it was. Since I also run on Saturdays, I'm going to start week 4 again tomorrow. Next week, I will only be running on Monday and Wednesday, because I'm going out of town that weekend.

My plan is, on April 22nd, to start week 5. That actually kind of makes me laugh, because the 5K is on the 27th and there's no way in h#ll that I would have been able to finish the c25k program in the amount of weeks it says we have. I mean I'm not even halfway through it and I have been running a lot longer than the weeks it gives us to train.

CleBkPkr, I'm glad I'm not alone in the fact that I run a lot better after 20 or 30 minutes. I really think that a half kilometer or 10 minute warm up is the thing to do to run longer each time we run. My pride wants me to run as soon as the lady on the app says to run, so what I did today, was not press start on the c25k app until I had walked for about one minute. I will probably wait longer next time.

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My feet hurt. I went over 9 km today 5.78 miles). Most of it was walking, but it's the farthest I've ever gone. I was trying to see how far I could push myself to go. I tried it on Saturday, but the Nike app didn't pick up the GPS. Whenever it does that it always gives me credit for going farther and faster than I really go. So I was determined to find out how far I could really go. And the Nike app did pick up the GPS today.

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I have decided that, after my 5K on the 27th, I will probably not come to these forums, except once in a great while if I do come at all. They have been very helpful, and I do still intend to "run" a 10K in October but I will not be using the app after my 5K run, even though it has many weeks to go. I think I'll be like your relative, CleBkPkr, and take at least a year before I'm an actual runner. And like him, I intend to keep going until I can actually run and do it well - even if it takes me two or three years.

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43 minutes ago, Silver Pie said:

 I think I'll be like your relative, CleBkPkr, and take at least a year before I'm an actual runner. And like him, I intend to keep going until I can actually run and do it well - even if it takes me two or three years.

I know it will take me some time as well. My goal for a full out 5K run is Thanksgiving Day in the annual "Turkey Trot". That will be the 1 year mark from when I first participated in a 5K

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Ladies, I do apologize for not checking in. I regret to say my program is changing. I have been lurking the forums but not talking because I  am embarrassed to say I am not training for a 5k at this time. I really hate starting something and not finishing but life is in the way. I will still be exercising but not this program. Happy running!

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I think I've been doing this program for over 12 weeks. It's kind of difficult to know for sure, because I restarted week 1 a couple of times. And I don't think I joined the forum until I had run for a week, but I'm not sure. It looks like 12 weeks since I joined the forum though.

 

Anyway, here's my review of the c25k program. Not this app, because it is simply following the program.

It seems to me that it goes far too fast for someone who is inactive, as far as running goes. I've been working out with weights for 2 years. Now, when I started the weights I was really weak, but now I'm stronger than most women my age. So I wasn't exactly totally inactive when I started the c25k program.

At this point the c25k program and I are parting ways. I don't regret using the c25k app, and I don't regret paying for it. It really has helped me. It has helped me not give up during those first few days and weeks, and I've met some people on here who really encouraged me. For that reason, I'm really glad that I had it.

 

 

 

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If I was going to make a c25k program, I would make it more realistic. I think the person who created the program has no idea what it's like to have never run. Nor do they have a clue about how difficult it is to run if a person is very much overweight.

I mean, if a person is running with a 50 lb pack on their back, or 100 or 200, they might have a clue. People who are very much overweight are actually getting a whole lot more of a workout than someone who appears to be in shape, and I really admire overweight people who stick with the program, because it is not easy at all. You don't get enough credit for how hard you work and for what you do every time you do some kind of exercise program. You should be treated with admiration and love and I don't think that happens often enough.

 

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The schedule I would choose would be more like this:

Week 1 - Run 30 seconds walk 1 and 1/2 minutes

Week 2 - Run 1 minute walk 1 and 1/2 minutes

Week 3 - Run 1 and 1/2 minutes walk 2 minutes

Week 4 - Run 2 minutes walk 2 and 1/2 minutes

Week 5 - Run 2 and 1/2 minutes walk 3 minutes

Week 6 - Run 3 minutes walk 3 minutes

Week 7- Run 3 and 1/2 minutes walk 3 minutes

Week 8 - Run 4 minutes walk 3 minutes

Week 9 - Run 4 and 1/2 minutes walk 3 minutes

Week 10 - Run 5 minutes walk 3 minutes

Week 11 - run 6 minutes walk 3 minutes

Week 12- Run 7 Minutes walk for 3 minutes

Week 13 - Run 8 minutes walk 3 or 4 minutes

Week 14 - Run 9 Minutes walk 3 or 4 minutes

Week 15 - Run 10 minutes walk 3 or 4 minutes

I would try that and see if it worked, and if it did I would continue in that manner, adding only one minute per week, unless by the time I got to 10 minutes, I could add two or three minutes a week.

Edited by Silver Pie
Fixed "walk" which is what I meant when I originally wrote "rest".

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