C25K Week 9: The Finish Line

Today I finally finished the Couch To 5K training program.

It's supposed to take you 9 weeks, but I had to stretch it out to 12 due to weather-related workout cancellations and a few scheduling/childcare issues.

Regardless, I started on Dec. 30, running 60 seconds, then walking 90 seconds, repeating for 20 minutes. That was a lot of work, and a 5K might as well have been a 500K.

Today I ran 31 minutes straight, a distance of about 2.75 miles. On Dec. 30 I weighed 236.8 lbs. Today, well, I'm not sure as my weigh-in isn't until Tuesday - and I refuse to get on a scale at home. Edit to add: Tuesday's WI: 207. For a total loss of 29.8 lbs during C25K training.

I'm not going to write, "It sure didn't seem like 12 weeks" because it sure did. I was at the gym 3x a week in the predawn sweating it out and working hard. But it pays off. I even ran half a 5K.

I don't always love running (read earlier C25K posts and it's a common refrain), but I always love the results. I'm lighter, fitter and stronger.

So where to now? Well, I want to run outside and race more, but my right hip flexor is debilitatingly painful when running outside (treadmill running is pain-free). Heading to the doctor next week to see how I can get that remedied, by exercise, orthotics or whatever.

Provided I can run pain-free outside, I'll run outside and race more. It's fun and races are good goals to shoot for.

If for some reason there is no relatively easy fix for the hip, I'll continue to run on the treadmill. I plan to add 3 minutes a week to my running to get up to 45 minutes a run. I may be the only person I've ever known who doesn't mind the treadmill. I can watch the news, listen to my music and get my workout and 32 oz of water in - all before 7 am. That's a win in my book.

Thinking of giving it a shot? Read a little of this blog. And this one. Then I defy you not to sprint to a store to get a good pair of running shoes and give it a go yourself.

And, if you absolutely don't want to run, absolutely do not watch the video below as you will quickly find yourself being fitted for a new pair of Asics and scouting 5Ks on CoolRunning.

C25K: Last week!

It's hard to believe it's my last week of C25K.

One run today, one run Friday and my last either Sunday or Monday. It depends how my glutes and quads feel after bootcamp Saturday.

That said, while they're still sore from last Saturday, the run today didn't aggravate them at all.

But, I looked 90 years old trying to step off the treadmill. Yay.

In which I have a good run and my hip doesn't shatter

I had a great run today and that meant a lot.

After the 5K my right hip was hurting big-time. So much I wasn't sure how - or if - I would be able to run, even on a treadmill.

Today was a gym day and I made myself a deal: If there was a free treadmill, I would run. If not, I would do the elliptical.

When I got to the gym, there were several free treadmills and my hip felt OK, so off I went. It was also the first run of the last week of C25K - finally!

I set my Nike+ iPod to 31 minutes and after a 10-minute warm up, hit Start on the Nike+ and was off.

I kept the pace very slow and was thrilled that the time flew and running was not the sometime-struggle it can be.

Thirty-one minutes represented my longest run to date and was relatively easy. I was very happy, not only because my hip felt OK, but also because the last few runs before the 5K were not great. Time dragged and they seemed to take more effort than they should.

But now I'm encouraged about my running future. In the next 2 weeks I meet with my physician for a checkup and I will request a referral to an orthopedist or sports med pro to get advice on this right hip. I want to run outside, especially that it's getting nice out, but I don't want to severely injure my hip in the process. Something is up and it needs to be fixed.

Race Report: Guinness Celtic 5K

Going in I knew this race would be a stretch for a few reasons:

The longest I had run on the treadmill was 28 minutes.

The farthest I had run on the treadmill was 2.2 miles (and who knows how accurate that distance is).

I hadn't run outside yet. And running on pavement is much different and ridiculously harder on your body.

I registered for this race back in December, figuring I'd be done with C25K by March 13 and surely would have run outside. Because the answers turned out to be No and No (due to constantly crappy weather and dangerous road conditions), I decided to just go and pick up my race packet since I had already paid my entry fee.

But a few days before the race I got an email reminding me to pick up my packet, and it noted that 1,700 runners and walkers had already registered. Walkers? If there were walkers my fear of being the last person across the finish line would, in theory, go unrealized. Plus, I had to run outside eventually, why shouldn't it be this race?


10 weeks of running and the first time my running shoes hit pavement - 75 minutes before a race. Don't try this at home.


So I picked up my packet the day before, confirmed that, yes, there would be walkers, and got ready to run - well, run and walk. I figured I would run as far as I could, walk some, then run the rest.

My last run was Friday - on the treadmill. On Sunday, I was ready to go. I got to the race about an hour before start time to find a parking spot, figure out what was where and, most importantly, walk around a lot to warm up.



I'm smiling because the race hadn't started yet and my right hip still felt attached to my leg.

By gun time I had walked around and was continually moving for about 25 minutes to warm up my legs, which were in for a shock. It was grey and in the 40s, with a nasty wind that made things feel much colder, hence the long-sleeved shirt. I lined up at the 14-minute-mile pace spot, cued up my Nike+ iPod and was soon off.

I felt soooo slow, even though I was with the slowest runners and in front of the walkers. But I took it slow, knowing that going out too fast in a race will come back to bite you later. And, you know, the whole not-running-outside thing. It seemed like it took forever to reach the 1 Mile marker - and the course was very flat (thank goodness).

My Mile 1, my right hip was killing me with every stride. When I last ran in 2003, my right hip would be sore after an outdoor run. During C25K this time, sometimes after a run my hip would be a little sore, but not agonizing. During the race - and I would find out, after - it was terrible. I felt like my leg would fall off at any moment.

So at Mile 1 I slowed to a fast walk and walked the second mile. Soon, I'd make a deal with myself and run to the next landmark or lightpost in the distance, then walk again. I really wanted to finish in less than 45 minutes. I just kept trucking along, run/walking.

When I hit Mile 3, I knew I was almost home, so I started running again. My hip was killing me, but I knew it was almost over. I turned the corner and saw the finish line. Vainly, I knew there was a photographer ahead so I tried to look cool and no-big-deal as his long lens was trained on me. As you can see, I didn't succeed. Next time I see a race photographer I need to remember, Head down. But I feel like a real runner now in that I have a crappy race photo.

I crossed the finish line and glanced at the clock on the right: 45:20. Damn. Oh, well, at least I finished and I was not the last person to cross the line.

By the time I got home my official times were in my inbox: Chip time - 45:20. Pace - 14:36, not bad considering I walked a lot of the race. If I ran the whole thing it would have been much better.

My hip continued to kill me Sunday and nag me Monday. On Sunday I walked around like a had a peg leg, and since weigh-in day was only 48 hours away, no way would I take Ibuprofen, which causes me to retain water. If you've never been to Weight Watchers, this makes absolutely no sense. If you have, I know you're nodding your head in agreement.

My hip was hurting so much I will be asking my physician for a referral to a orthopedist or a sports med facility. I'm hoping it's something easy, like I just need an orthotic or specific exercises to strengthen my hip. I already wear a mega motion-control shoe to help my overpronating, so maybe I need something more.

I hope it's something easily fixable so I can continue to race. It is a lot of fun and races are good goals for all the 6 a.m. running I do. I would like to continue them without agony.

In which there is big fitness news

Two very big developments here on the fitness front.

1. I will run my first 5K this Sunday. This was unexpected, somewhat. When I made the decision in December to start C25K, I discovered this race. I looked at the calendar and thought it would be a good one to try upon finishing the program, so I registered.

However, bad weather and lack of childcare has put me about 2 weeks behind in finishing C25K in time to do this race, so I figured I'd go and pick up my T-shirt, but not run the event.

I got a reminder email from the race organizers this week and it noted, "More than 1,400 runners and walkers have already registered." Wait, runners and walkers? I could do this, even though I'm not technically "done" with C25K and the longest I've run is 2.2 miles. And that was on a treadmill.

I'm pretty sure I could run the whole thing, but my major concern is injuring myself and really screwing up my body. I haven't run outside yet and running outside is so different from the treadmill.

So I would be combining my first outside run with a 1/3 increase in distance. I'm concerned that will equal "injury." However, I have a plan. I can run the first mile, walk the second and then run the last 1.2. And that should put me in the 45-minute finishing range I would expect to land. If I'm hurting, I can just walk more.

So, planning to give it a shot.

2. I signed up for a boot camp. I've been thinking about boot camps since I rejoined WW last September. A friend has been going to one nearby and raving about it. It's run by physical therapists and the Web site prominently display pictures of all shapes, sizes and ages. It looks safe, fun and challenging. And I have to tone up.

I finally have the schedule that will allow for me to take the two mandatory beginner classes needed to join. There is one each in the next two weeks and I can't wait. With those under my belt I can enroll in April classes and start going two times a week. I will still run three times a week and just replace my weekly elliptical workout with a boot camp session. I'll end up working out five days a week instead of four, but I still think that's doable and well worth it.

C25K: Week 8

Been a while since I posted a C25K update because my training is dragging.

My husband's work schedule has been upended the past two weeks, which means no childcare, which = no run.

But today, the first day I could, I made it to the gym. It was Week 8 Day 2 of C25K, just four runs left until I finally complete the 9 weeks (or, technically, 11 weeks in my case).

Today's run was decent, the best in the past 3, and my first run in 6 days. My legs were feeling it a bit in the first few minutes, but I go into a good rhythm and finished without clock-watching too much, a big victory right there. I bumped my speed up to 3.9 for a few minutes and was congratulated by Lance Armstrong (via my Nike+) at the end for my longest run - 2.2 miles.

My husband's work schedule has calmed down for the next week, so I will be able to finish Week 8 and start and finish Week 9 without any interruption!

C25K Week 7 Roundup

This was the first week in the 9-week plan in which, aside from warm up and cool down, there were no walking intervals. Just straight running.

This week called for three 25-minute runs and I completed them all. The first was better than the last two, but not every run is going to be super easy.

Next week, the penultimate week of C25K, brings three 28-minute runs. My Week 8 start will be delayed by 2 days due to a stomach bug and 2 missed gym days due to family scheduling/no-babysitter conflicts. However, I think the time off from running (but not exercise alltogether) will give my body a nice rest and recovery period so I can jam on these final two weeks.

I had my first - and perfect (read: flat) - 5K all picked out for April, only to just realize that months ago I committed to something at the same time that I can't get out of (and of which I am an integral part). Trying to wriggle out of it, but I did give my word months ago to this other event, so if I can't get out of it easy, I will have to pick a new 5K. Very bummed.

In which, amazingly, I run faster

Today was Week 7, Day 1 of C25K.

From here on out, it's all running, no more run-walk. I did my warm-up, then hit the + on the speed control to head to 3.7.

Now just a couple of weeks ago, 3.5 was the fastest I could run. Last week, 3.5 seemed too slow, so one day I ran at 3.6. Then, on Friday, 3.6 seemed slow so it was off to 3.7.

Today I ran for about 5 minutes at 3.7, then felt that now-familiar sensation that the belt is going too slow. I bumped up to 3.8 and ran for the rest of the workout there. My heart rate was below 80% (barely), but I could breathe and I could pass the talk test (if need be).

It's pretty amazing. When I started this in late December, I'd see people running at 4.0 (which isn't even that fast) and marvel. Now, I'm creeping closer without even really trying.

One funny tale from the treadmill this morning. My iPod had just announced "5 minutes remaining" and then I hear the familiar, powerful horns of the theme from Rocky, "Gonna Fly Now", plucked out of my playlist at random.

As my iPod counted down, 4 minutes remaining, 3 minutes remaining, 2 minutes remaining, I was pumping along to that pretty motivation tune, as the chorus wails:

Getting strong nowwwwwwwwww
Won't be long nowwwwwwwwwwwwww.

C25K Week 6 Wrap-up

Another milestone in C25K this week as Day 2 was the last day of run-walk combos. From Day 3 through the remainder of Weeks 7, 8 & 9 it's solid running post-warm-up.

Today, Day 3, I ran for 25 minutes straight. Warming up my left foot felt a little achy, but I started running after the warmup and sure enough it was not a problem for the whole time.

One of the problems I have running on the treadmill is watching the timer on the display. Just like a watched pot never boils, so too a watched timer never speeds up. I'd try not to watch it and sure enough I'd sneak a glance here and there and think, "Ugh, 2 more minutes until walking?"

But today I tried out the Nike +iPod Sport Kit. It contains a sensor that goes on your shoe (or in your shoe if you run in Nikes, I don't) and an adapter that plugs into your Nano, iTouch or iPhone. The sensor transmits your pace and distance to the Nano, etc.

Today I programed it for a 25-minute run. Once my warmup was over I started the Nano and listed to my running playlist. Every 5 minutes a voice would chime in, "5 minutes completed...10 minutes completed," etc. I got a head's-up at the halfway point and from there it counted backwards, "10 minutes remaining...5 minutes remaining." It was great to just run and not worry about checking the timer on the treadmill display. It's a mind game, but I was able to listen to music, watch TV, ignore the time remaining and just run. It made the workout go pretty quick.

However, I didn't calibrate the sensor beforehand, so it told me in 25 minutes I ran .8 miles and burned 10 calories (the treadmill said 2 miles). I'm slow, but not that slow. I'll calibrate it this weekend before I run Sunday morning. I'll post a more detailed writeup on Nike +iPod later.

So Week 6, done, onto Week 7 - 28-minute runs each day. Doable!

In which my hips hurt

The last time I ran regularly was in 2003, the magical year I gained WW Lifetime status.

I did C25K then, too, and as I transitioned from less walking to more running, my hips would be pretty sore all day after the run - and the following day, too. When the weather got better and I started running outdoors, my hips, particularly my right, was even more sore (sore-er?).

Now, as I loop around C25K again and embark on more running and less walking, here comes that balky right hip again.

But this time, instead of thinking it's some genetic malady or I'm Just Not Built To Run, I Googled "new runner sore hip." .2 seconds and I had an answer: My hips need to be strengthened, and it's a problem common to women. Really, after 3 pregnancies and carrying children of various weights for the past 5 years, my hips still aren't strong enough?

Apparently not.

I did a little more clicking and found a video series on Runner's World, The Never Get Hurt workout. I'm going to try it on non-running days and try to get those hip flexors pumped up.

In which I realize something cool

Today was an interesting one at the gym as, for the first time, C25K got a little easier instead of harder.

Last Friday I closed out Week 5, running for 20 minutes straight, the longest stretch yet.

Today, when I looked up Week 6 Day 1, I was psyched. Instead of warm up, run 20 minutes, cool down, it was:

Warm up.
Run 5 minutes.
Walk 3 minutes.
Run 8 minutes.
Walk 3 minutes.
Run 5 minutes.

Driving to/walking into the gym I realized, "I can do this, no problem. I ran 20 minutes without stopping."

And, so I did. The cool part was, I felt good enough to crank the speed up on some intervals, too.

There's a 5K I want to run in March, which will be right after I finish Week 9. I'm concerned, though. I haven't done any road running so far due to the snowy/icy street conditions. I have to get some road running in if I want to make it through without killing my legs.

C25K Week 5: Milestone time

Today was a big day at the gym.

It was the final day of C25K Week 5, in which I would warm up, run 20 minutes straight, then cool down. No run-walk-run, just run.

I had two good workouts earlier this week, so I was cautiously optimistic I could make it.

The first sign was a good one - not one treadmill was occupied at 6 am (the only significance is I like to pick my treadmill, I've got no problem running in front of others). After 10 minutes of warmup walking, I cranked up the speed to a blistering 3.5 (LOL) and lifted off. The first 5 minutes or so were a mind game, but soon I got in a good rhythm, ignored the timer on the treadmill and just watched the local news and SportsCenter.

Several minutes in I went up to 3.6, then 3.7. I checked the timer and I was halfway done. I felt good - warm, limber and smooth. I watched more news and told myself to run to the next commercial break, then I could check the timer again. When the commercial break kicked in, I looked and I had 1 minute left. That's it. Quickly, it was over and I did it. I ran for 20 minutes straight, a distance of 1.71 miles. I hadn't run for more than a mile straight in 8 years.

I enjoyed my victory cool down and hopped off the treadmill triumphant - all before 7 a.m.

Week 6 start Sunday and I realized I'm more than halfway done with C25K. Just 2 weeks ago a 5K seemed very far away. Now, it's time to start checking out races for the spring.

C25K Week 4 Roundup: I think I can

Week 4 was awesome. As sketchy as Week 3 was, 4 was so much better.

The run/walk intervals, for the first time, were more run than walk. Longer time running, shorter time walking in between. I had some great runs. I felt challenged but not in cardiac arrest. I felt controlled and confident. I felt, kinda, like a runner. A slow one, but a runner nonetheless.

So, onto Week 5. It's over the halfway point and onto my longest continuous run - 20 minutes straight. Here we go!

In which I have a great run

C25K Week 4, Day 2 and I had the best run of my very short running career.

I got 9 hours of uninterrupted sleep last night and I got to the gym 2 hours later than normal. I not sure if those were the deciding factors of awesomeness, but they sure helped. This week, I'm running more than walking, and today I felt super smooth and strong.

I think slowing down the speed on the treadmill helped a lot, too.

It was the first run in which I felt at the end, "That's it? I'm done. I want to run more." But I know running too far and/or too fast while getting your body up to speed greatly increases the risk of injury, which I want to avoid at all costs. So, I stopped, very happy with the time spent.

I can't believe it, but I'm actually looking forward to my next run day, Wednesday. However, as is the norm so far this year, a snowstorm is predicted for Wednesday, so next run day may not be until, sniff, Friday.

C25K Week 4, Day 1: Yeehaw

I stepped on the treadmill today relatively nervous: It would be the first workout where I ran (and for longer periods) more than I walked. Could I do it and make it through the workout?

Every time I go to the gym to run, I experience self-doubt. Sometimes it's top of mind (like today) and sometimes it's there, hiding in the back. I worry: Will this be the day I fail? That sounds pretty depressing, but after a lifetime of not moving much and weighing a lot, it's ingrained when it comes to most physical activity. It will take quite a while to get over that, and I know I will, but for now I still have to beat it back.

Anyway, I warmed up this morning and then looked at the run/walk intervals (which were switched up so much from previous weeks I had to write them down on a Post-It note and surreptitiously sneak it on the console so I wouldn't screw it up).

The lineup for this week:

Run 3 minutes.
Walk 90 seconds.
Run 5 minutes.
Walk 2.5 minutes.
Run 3 minutes.
Walk 90 seconds.
Run 5 minutes.

My warmup was over and it was time to run. Before I knew it, 3 minutes was up. The 90 seconds passed quickly, then it was time for a 5-minute run. Soon, that was over and I felt pretty good. I followed the rest of the schedule and I sooner than I expected, the workout was over. I could do it, and I didn't fall off the treadmill (always a concern).

I also dialed back the speed on the treadmill to between 3.5 and 3.8. Still glacierally-slow, but I ran smooth and controlled. I can work on speed later.

C25K Week 3 Roundup: Is 9 weeks enough?

Just finished Week 3 and the ability to un a 5K, even slowly, seems far away.

My workouts were decent this week, but nothing great. However, that's just the nature of running, I would guess, it's not always (or rarely?) perfect. I did get one of the nagging annoyances solved: What speed do I dial up on the treadmill? I found Coach Jenny Hadfield on Facebook, where she answers running questions, especially from newbies. I asked her my speed question and she advised to use the talk test: If I can't talk while running, it's too fast. I'll give that a try on the next run.

Onto Week 4, which will be a big one. In Week 4, for the first time I'll be running more than walking, and for longer intervals (3 minutes straight, 5 minutes straight, both twice).

C25K Week 2 Roundup: Getting there

After Week 1 there was a bit of soreness here and there, mostly in my shins.

But here I am at the end of Week 2 and I feel pretty good. No next-day soreness and my shins feel normal. I attribute it to really warming up and cooling down slowly.

C25K calls for 5 mins of each, but I extended it out to 10 mins because A) I'm 40 and B) Overweight. Extra time at each isn't a bad idea, in my book.

The Week 2 routine was running for 90 seconds, then walking for 2 minutes. On Friday, I almost felt fast (for me).

My only complaint is when I stretch after my hips are still ridiculously tight. After carrying 3 kids, you would think they would have loosened up, but not so. Or at least not after running. However I take time to really stretch out my hips and legs (as much as I can) after.

This is the first week I've been running with a heart rate monitor and I like it. It breaks down how much time I spend in the fat burning and fitness zones, depending on where my heart rate is at. Currently, anything more than a fast walk puts me into the fitness zone, which is OK by me. The HRM has been really helpful ensuring my heart rate doesn't get into a dangerous level.

This was also the first week running with my new shoes and running socks. They also made a big difference.

Next week, a big jump:

* Run 90 seconds.
* Walk 90 seconds.
* Run 3 minutes.
* Walk 3 minutes.

Repeat once.

In which I say, 'TGIFriday morning'

Continuing Week 2 of C25K this morning.

Had my best run of this training, so far. Sped the treadmill up to 4.0 for several of the running sessions and felt in control and on top of the pace. Of course, I didn't waste time when the 90 seconds was up to decrease the pace and get my heart rate down a bit.

It's the first run where I've felt, dare I say, fast and strong.

C25K Week 1: Ow, my shins

The main reason I joined a gym was to get treadmill access.

I decided to do C25K again and since it's January in Massachusetts, I wasn't up for running in the snow, ice and cold. Actually, I'm not up for running, period, but I am up for what it does for my weight loss and body, and how I feel afterward.

When I was heading toward WW Lifetime in 2003, I started running, for the first time in my life. I made it through C25K and actually ran a few races. Like, below:




Week 1 is in the books and I tell you, a 5K seems a long way away. However, I made it through C25K before and I know it can be done.

The program calls for 5 minutes for warm up and cool down, but I've extended it out to 10 minutes on each side to prevent injury as much as I can. Week 1 calls for 60 seconds running, 90 seconds walking. Repeat for 20 minutes.

After the first week I realize I need:

New running shoes. I'm using my old pair (in my closet since 2003) and they're old. I'm hoping to hit Marathon Sports this week.

Running socks. I used to run in Thorlos, which are padded at the heel and front of the foot to absorb shock, and wick away moisture. I need good running socks again, also at Marathon.

Better running attire. My old yoga/workout paints, which turned into everyday wear, aren't cutting it. I need something tighter in the pants department so I don't feel like I'm jiggling all over the place (even though I am). I'll head to Target, their Champion line is decent and affordable. I also need a wicking T-shirt. The cotton ones are too heavy and sweaty post workout.

Now, onto Week 2, the start of which will be delayed by about 5 days because my husband is out of town and I won't be able to get to the gym. I'm not too disappointed because I think the rest will be good for my probably-shocked body.

C25K Week 1, Day 1

Big day: First day of C25K, first day at the gym.

Even for a confirmed non-morning person like me, getting up at 5:30 am wasn't too much of a shock. I think Day 1 is the easiest because it's new and you're excited. The trick is to feel the same way on Day 42.

Anyway, got up, dressed and had a snack (Luna Protein Bar), then hopped in the car and made the 10-minute drive to the gym. On the way in the door, I've got an armful of junk: running shoes, iPod, headphones and a water bottle. Note to self: Find a gym bag.

Got in the door (yay, my security key fob works) and only 1 of the 6 treadmills is occupied. A good sign.

Hopped on, remembering not to stand on the belt when it starts, but straddle it my standing on the edges of the treadmill, and off I went.

Running for 60 seconds was work and I was happy when it was time for 90 seconds of walking. The time passed pretty quickly between my music, the TV on the treadmill and the math I was doing in my head to ensure I started running and walking at the right times.

After 10 minutes of warm-up, 20 minutes of run-walk, 10 of cool-down and thorough stretching, I was done.

6:45am - a good hour before I normally get out of bed - and my workout for the day was done. And I already got in 32 oz of water. Not bad!

Now, Day 2, when the real work begins.