Couch to 5k weeks 8-9: I did it!

I did it! I completed the Couch to 5k program!

So now, 2.5 months after my first run (3.4k in 30 minutes of running and mostly walking) I can run a 5k in 29 minutes. I am super proud of myself (but also super keen to improve my time).

In the time since I have started I have

• Bought new running shoes
• Run at least 3-4 times a week
• Been motivated to do other strength/HIIT workouts from home (you tube videos.)
• Started drinking protein shakes after running after learning about the benefits of them
• Learnt a LOT more about fitness, different types of workouts, how to stay fit etc
• Learnt that my limits are NOT what my mind thinks they are (and that's gotta help every area of life.)

I'm looking forward to

• Doing the 'Bridge to 10k' program
• Running a 7k race in February (goal time: under 42 minutes)
• Completing Jillian Michaels 6 weeks to 6 pack program 
• Doing a whole lot of these workouts, especially the HIIT and kettleball ones
• Maybe running a 10k in June

All in all, Couch to 5k is totally awesome, and has completely changed my perspective on my limits and on my health. Go try it!

Couch to 5k: Weeks 6-7 (the super hard weeks.)

After my last physical and mental victory, of running 20 minutes, I was on a high...
And then that very afternoon I became violently ill.

Oh yes, tummy bugs are only pleased if they visit me at least once every 4 months. My time was due. And it wasn't pretty.

So, I put my running on hold for a week, to fully recover, and started week 6 a week after I finished week 5.

Week 6 day 1 should have been pretty easy after the last 20 minute run. It's a 5 min run, short walk, 8 min run, short walk and 5 min run. I thought I had it in the bag. Turns out I wasn't as recovered as I thought I was, or a week off had taken its toll, and I really struggled through. I had to stop briefly in the 8 minute run. In the cool down I was dizzy.

Day 2 was two 8 minute runs, and I found it a bit easier than the previous run. But in my cool down I was so dizzy I had to stop and sit down several times.

How I felt.

I wasn't sure if I should repeat the start of week 6, or continue. I decided that because I had completed the first two runs, I should at least give the third (a 25 minute non-stop run) a try. So I did, and strangely enough it was the easiest of the week. I must have been fully recovered. To be fair, I was going snails pace, but to me actually running for 25 minutes was more important than going far- I aimed to improve on that in week 7.

Week 7 is just (well not *just* hahaha) three 25 min runs. It was Christmas week, so I was running in a new place (near my hubby's parents house) with our weird Christmas weather. The first run was a piece of cake, as I went very slowly again. On the second run I tried to take it up a notch, only to be set back by the heat and I ended up walking a bit.

The third run I was back at home, and I enjoyed being on the route I knew again. It means I can easily see my progress. On this route I went another 1/2 k further than I had run before. Seeing how much further you can get before the halfway warning is quite encouraging. Even though I went further and faster, I did need a 30 second walk when I was going uphill with the wind pushing against me. I've decided not to take the occasional short walk as a failure, because I am still getting further each time.

So I'm now running 4-4.2km each time, so I am not too far off the 5k mark. I will be off in more weird and wacky places over the next two weeks (the last two weeks of the program), and I'm not sure if that will hinder or help me, but here's hoping I can make it to 5km!

How are you doing in your couch to 5k training?

(all photos linked to original source.)

Couch to 5k: Weeks 4-5

Woooo! I completed weeks 4-5! I'm pretty excited.

Yes, these two weeks I needed inspiration like above. A whole lot of positive self talk got me through.

So week 4. Each day you run for 3 mins, walk 1.5, run 5, walk 3 then repeat. Running 5 minutes was  a mental barrier I had to push through. But I made it and each day I got a bit faster. Going further and further before the halfway turn around mark made me feel inspired and proud each time.

Week 5, the dreaded week. Week 5 starts off on day one with three 5 minute runs with small walks in between. It was ok, as I had run for 5 minute intervals in the previous week, so I knew I could do it. Day two it was run for two lots of 8 minutes with a 5 minute walk in the middle. It was ok, but towards the end of the 8 minute blocks I was so ready to stop and just had to push through.

So week 5 day 3 jumps straight into a 20 minute run, no breaks. This day was the worst mentally. I had the whole morning free, but I kept putting it off, doing other things. Then I had to give myself a pep talk and just get on it. So off I went. I kept my pace steady. It was fine. Challenging though. About minute 13 I was so ready to walk, but I just became my own cheer squad in my head (Jenn, you're doing so great, just keep it up, when you finish this you will be so pleased, not much further.)

And boom, before I knew it, 20 minutes was up! One month after I could barely do a minute I did 20.

(my super excited, bright red face after the 20 minute run.)

I know running for 20 minutes is easy for many people, but for me, it was an achievement. But even running 5, then 8 minutes was an achievement too. 

The good thing about this program (or other one like this) is that it builds you up slowly, but you can look back and see how much you've improved. It's very encouraging.

Another thing I am finding, is that my recovery time is getting shorter and shorter. When I started I had to lie on the bed for a while to recover after each run. Now I just need to sit down and have a drink and something to eat, but there is no excessive rest time needed. Do others who have done couch to 5k find this?

I'm excited for week 6-7, which don't look as daunting now as they did a few weeks ago.

How are you finding the couch to 5k?

Couch to 5k: Weeks 1-3

I've recently started the couch to 5k program, because for some crazy reason I decided to sign up for a 7k run early next year.

I know 7k's is nothing to my running friends. But, I have not done ANY form of cardio for years. Strength training yes. But cardio no. For two reasons. I (used to) lose weight easily, and I get bad reflux. But I realised these were just excuses. I could make sure I eat enough, and make sure I eat at the right times to control the reflux.

And so I downloaded the app and 3 weeks ago I became a runner.

It has taken me a while to work out a good route. I live in a very hilly area, and hills are just too much of a challenge for me right now- running alone is enough. This week (week 3) I have found a route that is mostly flat - apart from the killer 200 steps on the way back up. They are in the 'warm down' time, but I still need to stop half way to catch my breath.

Week 1 starts with 60 seconds jogging and 60 seconds walking repeated for 20 minutes. I'm gonna be honest- for me this was hard. I completed each day, but it was not easy. I was sweaty, out of breath, and just out of shape.

Week 2 increased the running tome to 1.5 mins, and I found I could handle this.
And something started to happen to me- I actually wanted to run. The crazy exercise endorphins kicked in! I have had to make sure to take rest days, as I don't wanna overdo it, and fall behind (and I'm still doing power/yoga/abs classes, so I do them on the 'off' days.)

Week 3 increased to 3 minute runs with 3 mins walking, then a 1.5 min run with 1.5 min walking, repeated. And, again, the first 3 minute run was a killer. So hard. But I did it each time, and managed to slowly increase my speed too, so I'm feeling good. I'm realising its as much of a mental battle as a physical one.

Looking ahead to week 4 and 5 I am a little scared! 5 min runs, then 8 mins then a 20 min run next week! This from a girl who barely managed 1 minute intervals 3 weeks ago. I've already decided to just take it slow, and not feel bad if I have to repeat days. But I can't wait for the day I can run 20 minutes solid!

I'll keep you updated on my progress. Wish me luck!