5 thoughts on finishing the C25k Program:
1. This program works. It does, and it’s that simple. You go from about a total of 8 minutes running (with lots of walking in between) to 30 minutes of running, but the change is gradual and as you go you build not only strength and endurance, but also confidence that you can do it. This is the most important thing.
2. But you have to do it at your own pace. The program is designed to be done over a 9 week period. However, the beauty of the program is that you do it only for you. So if you need to take a week off, repeat a week, or stop completely and pick it up 2 months later, you can. It’s that easy! There’s no drill sargent or PE teacher making you run. You do it because you want to. I was lucky in that I was able to finish right at the 9 week mark. I didn’t have to fight a cold, overcome an injury or miss time due to a vacation. But if you do, so be it. The program will be waiting on you when you are ready.
3. Find support. My husband was great about supporting me as I spread my baby wings and started this journey. He always made sure to ask how my run went. But…he couldn’t be less interested about going out and doing it himself. I was looking for a little extra support and motivation so I joined up with an awesome group of ladies on the Active.com forum. The trials and jubliations of this group have really kept me going. The Beginner’s group on the Runner’s World forums is another great place to look for motivation.
4. Celebrate your successes. One thing I and many others noticed in the online forum is that we were all so quick to bemoan our misses and downplay our success. I think this is the curse of being a woman. However, one of the blessings of being a woman is seeing and encouraging others when they need that helping hand. We all need to work on patting ourselves on the back more. So your 25 minute run was hard? Remember when you couldn’t run 5? Celebrate what you are able to do everyday.
5. Pick a new goal. During the C25k program I have learned that I work best with a plan. I’m looking at a few different options for extending my endurance, with an eye towards a half marathon sometime in early 2011. I know, that is forever away and maybe I could do one sooner, but I really want to treat my body right and slowly seems to be the best way to do that. Of course, I also need to get in lots of swim and bike training for triathlons, but again, find what works for you and do it!
Day 1: HOT HOT HOT. As such, I ran slooooowly, but made it 30 minutes
Day 2: The weather was much more agreeable, I finally found a run around the neighborhood that equals 3 miles (ok, 3.15, but who’s counting?) and ran it in 30 minutes. Go me!
Day 3: Graduation day! I kept my time consistent from Day 2, funny thing was, my legs felt like they had more to give. That’s new!
Now I’m off to subscribe to Runner’s World magazine, one thing I promised I would get for myself after successfully completing the program. The other is a pair of real running shoes with a professional fit, which I will take care of later this week. Excited!!!
Check back later for my final thoughts on the C25k program.
Just had to drop in to say that today I finished the C25k program. I kept it to 30 minutes, but the weirdest thing happened, my legs kept speeding up and my brain had to slow them down. Maybe I won’t be a 10:00/mile runner forever after all!
The full week’s wrap up will be on Monday like always, and check back Tuesday for my final thoughts on the C25k program.
Ok, one more week to go. Hard to believe! Here’s how last week shaped up:
Day 1: I counted this as my race. Read about that here if you missed it the first time around.
Day 2: My iPod died, taking my C25k podcasts with it. I back to where I started, got home and mapped out (MapMyRun.com is awesome!) that I ran 2.77 miles, so 27-28 minutes.
Day 3: This time, I was set on running 3 miles. I added an extra road to my route, but the heat got to me (again) and I ended up walking a bit to keep my heart rate under control. I need to get used to this heat now!
One more week of runs until I am a C25k graduate! I can’t wait to celebrate this running victory!
This week was a bit of a roller coaster
Day 1: Uneventful, one foot in front of the other, plodding along.
Day 2: Felt GREAT, ran right at 10 minute/mile and hit 2.5 miles on the head. Could have kept going if I wanted to.
Day 3: Here is where the fit hit the shan. It was so hot, but I wanted to practice in the hot weather knowing that is how my race would be. I ran a new route and got lost in my own neighborhood, and I actually had to stop running and walk twice because, well…I felt like I was going to have a heart attack. This did not leave me feeling great heading into Sunday.
Speaking of Sunday, look for my first race report tomorrow!
Wow, it’s hard to believe that I am 2/3 of the way finished with Couch to 5k!
This week I entered “high school” as some of the ladies on a message board I visit refer to the time when the walk breaks go away and it’s all running, all the time.
Day 1: Felt pretty good. There was a good mixture of running and walking, it kept me on my toes.
Day 2: A couple of 10 minute runs and it was time to call it a day.
Day 3: The big one, my first 25 minutes straight. Honestly I didn’t feel all that great, my legs were dead because of the bike riding. Oh well, there are 3 more 25 minute runs to make up for it!
Sooo…this week had its first “long run.” Now all you seasoned runners, don’t laugh too hard at me…but I had to run (gulp) 20 minutes. In a row.
Day 1: Quick intervals, not too bad.
Day 2: 2 10 minute runs. I get impatient around minute 8 each time.
Day 3: The long one. I mapped out how far a mile was from my start point and was determined to make it two 10 minute miles. I hit it on the nose! (This helped keep me from getting antsy like on day 2).
Whew! On to Week 6…only 2 more interval runs left until it’s all running, all the time.