C25K Week One Lesson: Stay In Your Own Lane

To get to the finish line, you'll have to try lots of different paths.  ~Amby Burfoot

As I approach Week Two of the Couch to 5K running plan, I have been reflecting on what I learned during Week One. First and first most, my training is unique and individualized. I’ve received a lot of advice, encouragement, and even some discouragement. Ultimately, it is about me and what I want from this experience.

Nothing shows you just how unique you are as fitness. I learned this lesson when I first began this journey. The worst thing I can do is compare myself to the person next to me, ahead or behind me. All I thing I need to do is start and finish MY race.

I can learn training plans, stretching routines, and correct form from others. However, how fast I need to go, what I need to eat before and after exercise, how long I need to train, what gear I need, and where I need to train are all questions only me and my body can answer. The bottom line is that I am so happy and proud to be out there trying.

C25K - Week One, Day Three

Week One – Day Three


I did it! So very grateful! I definitely need to tackle this on the treadmill for a while. Last night I spent some time viewing some YouTube videos about running form and stretching for runners. Having the correct form and avoiding injury is very important. I just remembered while I was reading about stretches for runners that I had Osgood Schlatters Disease when I was younger. I totally forgot about it. I don’t have any problems with it now but I do see how I’ve probably always had problems with my quads and hamstrings…which manifest as pain in my knees.

I’ve been very conscious about doing squats and lunges. I’m doing my best to keep my quads and hamstrings loose.

Today I slowed down my walking pace to 2.5 mph instead of 3.0 mph and kept my “running” pace at 4.0 mph. Based on most of the things I read last night, the most important things to focus on right now are proper stretching, correct form, and sticking with the routine. I was able to apply some of the techniques I learned last night to my session today and I felt pretty good. So, I plan to move forward to Week Two on Monday.

Here are the stretches are worked on this week.

How to stretch before and after a run

Avoiding shin splints

C25K - Week One, Day Two

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.


Yay! I did it! I completed each running interval!
 
I decided to go back to the treadmill today and I think it made all the difference. Even though it was challenging, I was able to push through and complete each 60-sec run. I think it’s because I can control the pace of my running much better on the treadmill than on the pavement. I have no idea how to pace myself without the aid of the treadmill.


I’m not sure if I’m going to go back to the park on Saturday for Day 3. I’m thinking I may train on the treadmill until I build up my stamina.

At any rate, I’m very proud of myself for trying.

C25K - Week One, Day One

OMG! It was brutal! I've been walking/running on the treadmill for about a month or two.  Nothing compares to running outside.  It also probably made a big difference that I have been walking four to five minutes between each one to two minute run.  I've been wishy washy about training on the treadmill vs. outside.  I figure since the race is going to be on the road it's best to train under similar conditions. 

First of all, I was very nervous.  The walking trail I chose has a pretty good mix of inclines.  I was good until the fifth and sixth run.  I couldn't even finish them.  I stopped after 30 seconds on the fifth run and after 50 seconds on the sixth run.  I'm not sure if it was a good idea or not but I repeated both of them.  Running up an incline was pretty challenging but I know in the long run it will be worth it. 

Next, I'm not so sure about my pace.  I think I may need to slow down a bit.  It was only the first day.  Now that the first day jitters are over I can learn what is going to be best for me by trial and error.  I'm also thinking that I may need to repeat Week One.  We'll see....

At any rate, I'm so proud of myself.  I was so afraid I was going to talk myself out of it.  I was feeling a bit self-conscious but I believe I did okay.  Looking forward to day two on Wednesday!

The Starting Line - Couch to 5K Running Plan

I’m Ready!

I am going to start the Couch to 5K running program on Monday. I’m so nervous but I’m committed to trying. This is something I’ve wanted to do for a while but was afraid to try. Truthfully, I wish I was about 20 pounds lighter. There’s no time like the present. I can always find an excuse to delay starting.

I’m Nervous!

More than anything I know this is going to be mental. I already hear the negative thoughts. I just need to push them aside and be willing to go for it. I do not believe Spirit would place this desire on my heart without supporting me.

Test Results

I'm pretty pleased with my quarterly test results.  Everything is within the normal ranges.  I'm still working on lowering my A1c.  Right now it's at 6.1.  Even though my doctor's goal for me is 6.5, I'm determined to get it below 6.  I want off this medication!

My total cholesterol went from 123 to 100.  It appears eating oatmeal is paying off. 
Triglycerides: 93
HDL: 51

April Update - Treadmill 5K

I joined My Fitness Pal last month after meeting with a dietician.  I was very frustrated with the fact that I was not losing any weight.  It turns out I wasn't eating enough.  The dietician says I should be eating between 1700 - 1800 calories a day.  I've been hesitate to keep a food journal or count calories since I began this journey.  I have to admit I absolutely love this site!

We figured I was averaging about 1100 - 1200 a day.  Factoring in my workouts, this was too low. 

This has been a balancing act for me because I'm still active in Overeater's Anonymous.  In fact, I earned my 6-month coin last week.  I cannot believe I haven't had any sweets or chips in six months.  My sponsor is trying to encourage me to try to have a serving of one of my trigger foods.  I'm not interested in trying that right now.  Plus, I think it may make me sick.  I had a burger about two weeks ago and felt awful for three days.

Anyhow, there are some days I feel like I'm eating way too much food and my calorie total  is barely 1300.  I don't want to eat just to meet the minimum calories but I'm afraid it will trigger overeating.  Some days I just feel like I've had enough food, despite what the numbers say.  So, I'm not worrying about getting up to 1700 each day. For the most part, I'm averaging 1500 - 1600.  Guess what?  The scale is moving.  I'm back down to 237. 

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I've decided to do a 5K on the treadmill the first Sunday of every month to monitor my progress.  Today I completed it in 54.5 minutes. 

I also decided to hold off on starting my Couch to 5K running plan until I drop 20 more pounds.  I've been playing around with the intensity of my cardio workouts.  I'll walk for 5 minutes and then jog for 1 minute.  Other days, I've been increasing the incline.  When I'm on the Elliptical or bike, I punch it for a minute or two every 5 minutes.  I also play around with the resistance.  I'm really doing my best to keep my body guessing.  I remember when I was working out with a trainer she said it was important not to let your workouts get stale.

I order a heart rate monitor, Polar FT7, on Saturday.  I can't wait for it to get here.  I'm anxious to use it.

Oh, I'm beginning to see my abs.  I'm not brave enough to post pics but they're coming along quite nicely.

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I had my blood work done on Friday so I'm looking forward to seeing my results.

Here's to a great month!