General Discussion Triathlon Talk » Aggressive Couch-to-5k Training Group Rss Feed  
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2011-02-02 7:19 PM
in reply to: #3332126

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Subject: RE: Aggressive Couch-to-5k Training Group
heb34 - 2011-01-31 8:46 PM Hey Everyone!

Well, here it goes!  My name is Andy, and I haven't ran since 1986. Trying to find something to get me started.  Tomorrow is Day 1.


Hi Andy! Welcome to BT. I love it when people are fired up and ready to take on new challenges. It's so inspiring! Please let us know how your first week goes!


2011-02-07 12:39 PM
in reply to: #3052868

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Subject: First week
So far, so good.  I got in three days walking/jogging 30.  After last night's cheese dip, I'm gonna have to work in a few extra laps!

Thanks for encouragement!

Andy
2011-02-07 3:44 PM
in reply to: #3343246

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Subject: RE: First week
heb34 - 2011-02-07 12:39 PM So far, so good.  I got in three days walking/jogging 30.  After last night's cheese dip, I'm gonna have to work in a few extra laps!

Thanks for encouragement!

Andy


Great job, Andy! You are on your way to success!
2011-02-10 2:59 PM
in reply to: #3052868

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Subject: RE: Aggressive Couch-to-5k Training Group

Newby to the group here.   Hi, my name is Brian and I am a clydesdale...and then some.  I am 46yo, 308lb and 6ft tall.  I run very little so I thought this would be a good start because I do walk quite a bit.  My goal is to participate (and finish) a sprint.   I do have a bike and now that the weather is a little better I will be riding it more often.   I found a cool program called SportyPal that I use on my droid to keep track of my excercise.  I am a type 2 diabetic and I hope I can normalize with more exercise.   I started the program Tuesday, rode my bike yesterday (short easy ride) and walked today...off to a good start. Hmmm, what else do you want to know?
Brian

bike: Leader 736R



Edited by cohophysh 2011-02-10 3:08 PM
2011-02-11 10:01 PM
in reply to: #3052868

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Subject: RE: Aggressive Couch-to-5k Training Group

Hello all,
My wife, Becky (38) and I (42) are in week 3 of the Aggressive Couch to 5K Program.

I had been jogging 1 mile 3 days a week up until a car accident in December put a stop to just about everything for a few weeks. Becky has never really run much more than the bases on a Softball diamond. We've decided we want to become runners, and we're going to do it together!

We’ve been splitting up the runs into short 30 second segments equally spaced throughout the 30 minutes to ease Becky into running. This afternoon we bumped up to 45 seconds with 3 minute walks between. Our current goal is just to complete the program, but Becky found a 5k in Sacramento this July and completing that is our next goal after the program.

Our longer term goal is to complete a Mini Sprint Tri together later this year.

We have both been cyclists in the past, but only occasional rides in the last 10 or so years since parenthood changed our focus a bit. We've done a couple of 10 mile rides in the months leading up to the car wreck. We are planning on doing a 15 mile ride with our daughters (9 and 6) on their Trek Mountain Trains the first weekend of May. The girls love riding with us. 

We are both good swimmers although neither of us swims the crawl with good technique. I expect that this year we’ll be spending a lot more time in the pool doing laps.

Anyway, hello from us here in northern California,
John

 

2011-02-13 8:28 AM
in reply to: #3349243

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Subject: RE: Aggressive Couch-to-5k Training Group
cohophysh - 2011-02-10 2:59 PM

Newby to the group here.   Hi, my name is Brian and I am a clydesdale...and then some.  I am 46yo, 308lb and 6ft tall.  I run very little so I thought this would be a good start because I do walk quite a bit.  My goal is to participate (and finish) a sprint.   I do have a bike and now that the weather is a little better I will be riding it more often.   I found a cool program called SportyPal that I use on my droid to keep track of my excercise.  I am a type 2 diabetic and I hope I can normalize with more exercise.   I started the program Tuesday, rode my bike yesterday (short easy ride) and walked today...off to a good start. Hmmm, what else do you want to know?
Brian

bike: Leader 736R



Hi Brian, and welcome to BT! It is so inspiring to see you taking on new challenges! Please keep us up to date on how your training is going, and remember to just follow the plan and not try to do to much too soon.


2011-02-13 8:31 AM
in reply to: #3351472

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Subject: RE: Aggressive Couch-to-5k Training Group
JonnyVero - 2011-02-11 10:01 PM

Hello all,
My wife, Becky (38) and I (42) are in week 3 of the Aggressive Couch to 5K Program.

I had been jogging 1 mile 3 days a week up until a car accident in December put a stop to just about everything for a few weeks. Becky has never really run much more than the bases on a Softball diamond. We've decided we want to become runners, and we're going to do it together!

We’ve been splitting up the runs into short 30 second segments equally spaced throughout the 30 minutes to ease Becky into running. This afternoon we bumped up to 45 seconds with 3 minute walks between. Our current goal is just to complete the program, but Becky found a 5k in Sacramento this July and completing that is our next goal after the program.

Our longer term goal is to complete a Mini Sprint Tri together later this year.

We have both been cyclists in the past, but only occasional rides in the last 10 or so years since parenthood changed our focus a bit. We've done a couple of 10 mile rides in the months leading up to the car wreck. We are planning on doing a 15 mile ride with our daughters (9 and 6) on their Trek Mountain Trains the first weekend of May. The girls love riding with us. 

We are both good swimmers although neither of us swims the crawl with good technique. I expect that this year we’ll be spending a lot more time in the pool doing laps.

Anyway, hello from us here in northern California,
John

 



Wow, what an awesome story! I love that you and your wife enjoy taking on new challenges together. That is a sign of a strong, healthy marriage and life! I am really looking forward to seeing you both succeed in your first 5K. Your strategy of run/walk is very smart...glad it is working for you both!
2011-02-13 10:25 PM
in reply to: #3352584

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Subject: RE: Aggressive Couch-to-5k Training Group
Thanks Jessica,
Week 1 is complete and I decided to add a little jogging in...it felt real good and I can't wait to continue.
2011-02-13 10:29 PM
in reply to: #3352584

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Subject: RE: Aggressive Couch-to-5k Training Group
Tri Take Me Away - 2011-02-13 8:28 AM
cohophysh - 2011-02-10 2:59 PM

Newby to the group here.   Hi, my name is Brian and I am a clydesdale...and then some.  I am 46yo, 308lb and 6ft tall.  I run very little so I thought this would be a good start because I do walk quite a bit.  My goal is to participate (and finish) a sprint.   I do have a bike and now that the weather is a little better I will be riding it more often.   I found a cool program called SportyPal that I use on my droid to keep track of my excercise.  I am a type 2 diabetic and I hope I can normalize with more exercise.   I started the program Tuesday, rode my bike yesterday (short easy ride) and walked today...off to a good start. Hmmm, what else do you want to know?
Brian

bike: Leader 736R



Hi Brian, and welcome to BT! It is so inspiring to see you taking on new challenges! Please keep us up to date on how your training is going, and remember to just follow the plan and not try to do to much too soon.



Let's try this again...thanks Jessica....I am at the end of the first week and felt so good during the walk that I decided to jog a little...it felt pretty good!
2011-02-14 1:05 PM
in reply to: #3052868

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Subject: RE: Aggressive Couch-to-5k Training Group

End of week 3 / begin week 4 (the first rest/maintain week).

Yesterday’s run felt good for me. I stretched out durring one of my runs a bit and “raced” my daughter who was on her bike. That felt great. I’m really looking forward to the longer runs.

Becky had an issue with her right foot getting numb, so we are headed to the local running shoe store (Fleet Feet) to get her properly fitted for new shoes tonight.  Is that romantic for Valentine’s Day?

2011-02-15 2:56 PM
in reply to: #3052868

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Subject: RE: Aggressive Couch-to-5k Training Group

So, I have a question, I just started week 2 and have a question about the running...What pace should I run?  Should I base it on pace, heart rate, or what feels good?



2011-02-15 3:58 PM
in reply to: #3354456

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Subject: RE: Aggressive Couch-to-5k Training Group
JonnyVero - 2011-02-14 1:05 PM

End of week 3 / begin week 4 (the first rest/maintain week).

Yesterday’s run felt good for me. I stretched out durring one of my runs a bit and “raced” my daughter who was on her bike. That felt great. I’m really looking forward to the longer runs.

Becky had an issue with her right foot getting numb, so we are headed to the local running shoe store (Fleet Feet) to get her properly fitted for new shoes tonight.  Is that romantic for Valentine’s Day?



Yes, it IS romantic! Nothing says love better than running shoes.
2011-02-15 4:00 PM
in reply to: #3356548

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Subject: RE: Aggressive Couch-to-5k Training Group
cohophysh - 2011-02-15 2:56 PM

So, I have a question, I just started week 2 and have a question about the running...What pace should I run?  Should I base it on pace, heart rate, or what feels good?



Right now, the answer is "what feels good". Try to run at a pace that is easy and comfortable. You should be able to carry on a conversation while running. Once you gain more experience, you can purchase a heart rate monitor if you like, or you can do a 20 minute test for pacing. But you have to be able to run as fast as you can for 20 minutes first, so baby steps!
2011-02-15 9:15 PM
in reply to: #3356688

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Subject: RE: Aggressive Couch-to-5k Training Group
Tri Take Me Away - 2011-02-15 4:00 PM
cohophysh - 2011-02-15 2:56 PM

So, I have a question, I just started week 2 and have a question about the running...What pace should I run?  Should I base it on pace, heart rate, or what feels good?



Right now, the answer is "what feels good". Try to run at a pace that is easy and comfortable. You should be able to carry on a conversation while running. Once you gain more experience, you can purchase a heart rate monitor if you like, or you can do a 20 minute test for pacing. But you have to be able to run as fast as you can for 20 minutes first, so baby steps!


Sounds good, I do have a Polar hrm that I use all of the time...it is a great tool
2011-02-23 6:03 PM
in reply to: #3052868

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Subject: RE: Aggressive Couch-to-5k Training Group

We're in the beginning of week 5. We bumped up from 45 second run intervals to 1 min 20 sec intervals (the last interval was only 1 minute) to get our 9 minutes yesterday. We were definitely feeling it by the last few intervals.

We have been running the last couple times on a track at the local Jr High School to help save stress on joints that we were getting on the local river trail which is pavement. It helps us keep track of distance covered too.

We also joined the local YMCA so that we can run on treadmills if needed when things get stormy outside.

2011-02-23 7:45 PM
in reply to: #3369468

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Subject: RE: Aggressive Couch-to-5k Training Group
JonnyVero - 2011-02-23 6:03 PM

We're in the beginning of week 5. We bumped up from 45 second run intervals to 1 min 20 sec intervals (the last interval was only 1 minute) to get our 9 minutes yesterday. We were definitely feeling it by the last few intervals.

We have been running the last couple times on a track at the local Jr High School to help save stress on joints that we were getting on the local river trail which is pavement. It helps us keep track of distance covered too.

We also joined the local YMCA so that we can run on treadmills if needed when things get stormy outside.



GREAT job increasing those run intervals.


2011-02-26 12:53 PM
in reply to: #3052868

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Subject: RE: Aggressive Couch-to-5k Training Group
Question:  I had week 1 plus a day under my belt and the weather went south and I was unable to get out to walk/run.  Do I start over or start where I left off (the beginning of week 2)?
Brian
2011-02-27 8:40 AM
in reply to: #3373602

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Subject: RE: Aggressive Couch-to-5k Training Group
cohophysh - 2011-02-26 12:53 PM Question:  I had week 1 plus a day under my belt and the weather went south and I was unable to get out to walk/run.  Do I start over or start where I left off (the beginning of week 2)?
Brian


Start where you left off or just skip the training day you couldn't do and continue on with the plan as usual. Everyone has to miss a day now and again, and it's totally ok. If you only missed one day, just let it go and continue on the plan as if you had done that workout.
2011-02-28 12:59 PM
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Subject: RE: Aggressive Couch-to-5k Training Group

I had to run alone yesterday for the first time since starting the program. I find it’s not nearly as much fun running alone. It was a lot harder to get into a comfortable pace. I think I was going too hard.

Tomorrow starts week 6 and the bump to 12 minutes total running.

As a side note: the week before I started this program I was at 202 pounds and am now down to 191. The rounded belly is starting to get smaller. I’m looking forward to the day that I can see ab muscles instead of this belly fat. I’m heading to the Y tonight to work on abs a bit.

2011-02-28 1:38 PM
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Subject: RE: Aggressive Couch-to-5k Training Group
Awesome job everyone! It's good to know you are all here trying out this program! I am up to 21 minutes of running now, broken into 3 segments (w3r7) and my foot seems to be holding up well. I missed a few runs here and there, but just picked up where I left off when I could get back in the groove.

We have a 5K this Sunday, so I'll just use that as one of my regular runs (plus a bit extra). Even before my stress fracture, I was only running 5r1w when I ran, so I think I'm already beyond where I was trying to get back to (whoop!)

THANKS for PLAYING!!!

Annabanana
2011-03-01 2:36 PM
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Subject: RE: Aggressive Couch-to-5k Training Group
So glad everyone is enjoying so much success!


2011-03-08 1:25 PM
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Subject: RE: Aggressive Couch-to-5k Training Group

Starting week 7 today. We are going to try and bump our intervals up to 2 minutes.  We did 1 minute 30 seconds for the last several run/walk days and hoping that the 30 second jump wont be too much.

2011-03-08 9:06 PM
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Subject: RE: Aggressive Couch-to-5k Training Group

It wasn't too much! Although my legs did hurt a bit durring the run portions; we both feel great this evening after the run/walk. 15/15 Hard to believe we've come so far since the start.

Really looking forward to the day that the legs don't hurt anymore durring the runs.

2011-03-10 8:09 AM
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Subject: RE: Aggressive Couch-to-5k Training Group
JonnyVero - 2011-03-08 9:06 PM

It wasn't too much! Although my legs did hurt a bit durring the run portions; we both feel great this evening after the run/walk. 15/15 Hard to believe we've come so far since the start.

Really looking forward to the day that the legs don't hurt anymore durring the runs.

 

Congrats!

2011-03-15 10:20 AM
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Subject: RE: Aggressive Couch-to-5k Training Group

Lower legs (calves and shins) are just taking too much pounding durring the runs. I gan get through it, but it's no fun. Afterwords there is some soreness, but no real pain after a cooldown walk. 

We are on week 8 (second rest/maintain week) so next run/walk drops back a bit, but if the pain stays like it is things will get a lot more discouraging.

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