couch to 5k. when the runs get long.

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(Read my original post on running here.)

Welp. I hit a rough spot with the Couch to 5k program that's actually got me fearing the workouts a little now. The part where you're suddenly running for 20+ minutes without stopping to walk. That happened. I attempted it a couple times and almost puked.


So instead of taking on week 7 (nothing but running), I cowered back and repeated week 6. And I'm even considering doing week 6 again. And then maybe again.

I still hit my C25K days with the same dedication, but the I rock at this attitude is starting to dwindle. Because I'm not really sure if I still do. 

Rock at this, I mean.

Besides the tiny bit of endurance I'm needing more time to build, here's my problem. When my walking breaks got eliminated, I didn't have anything to look forward to, and the entire entertainment factor kind of vanished. Stop, go, stop, go - it's got some amusement to it. 

Nonstop running feels a little hopeless because the time lapse doesn't feel like it will end, no matter how much I mix up the music. Without the walking as an entertainment value, I can't help but focus on the difficulty that's building minute by aching minute.

I was so big on following the running and walking time slots down to the exact second - but on my last run, I was supposed to run for 22 straight minutes. I stopped for a 30 second breather 12 minutes in, and then I ran straight to my front door before I'd even hit 21 minutes. The little guilt-ridden cheats are making me feel like I didn't even exercise at all. I want to be doing this right.

On weeks 1-5, I stopped myself from running beyond the allotted time even though I'd felt like I could do more. Week 6 and beyond, I have yet to hit a run beyond 20 minutes.

I really trusted the plan until the long runs started, because I was sure that with each step up, your body is ready for it. C25K wouldn't make me do anything I'm not prepared for. 
Right. Let's still pretend and trust that's true.

I made up a few modifications. Call them cheats if you want. Or brilliance, that works, too.
♥ The day my period comes is a holiday. Always. Periods have to be good for something. 
♥ If I want to run more than 3 days a week, I get to pick any day off the C25K plan that I want to repeat.
♥ I try not to go more than two days without running - I kinda live in fear that the strength I worked for will suddenly vanish after 48 hours of idleness.

My long run tips:

Looking at the horizon instead of the ground helps time move faster. It makes me feel more like I'm getting somewhere. I have to remind myself to look up, though, because I habitually look down.

Get enough sleep and eat enough (healthy) food during the days that surround your runs. Your body doesn't joke around when you ask it for its stored energy. It either has it or it doesn't. If it doesn't, you'll feel a lot more difficulty in the run. Ahem. The same goes for parenting a small child.

Learn what parts of your route are uphill, and avoid them. Hills immediately suck out all my stamina. 

The jump from running 8 minute time periods to 20 minutes during week five is a little offensive. Just looking at the number 20 made me feel defeated. Pretend it's asking for 19:55, close your eyes, and do it.

Don't repeat the same route over and over. Boring.

I start slow and stay slow. If I have a decent amount of energy left in the last minute or so, I run faster.

Figure out a way to reward yourself after you're done. I need something to look forward to, even if it's just bragging about what I did. But it's usually a combination of telling Matt how I did and a strawberry Chobani yogurt.

Stop wasting time (and phone space) downloading music. I found some free workout music stations when I dug a little on the Pandora app. Tap: Genre, Workout, then pick a station.

Daydreaming up tips to give fellow beginning runners works as a decent entertainment piece to nix boredom. It also helps you pay closer attention to what your current obstacles are and figure out ways to push through them.

I decided there's no shame in my repetition of workouts. It's still a workout, and it's not causing regression in any way.
There's no rule written that says you can't cheat. You're doing this for you, so push yourself to your limit, then try it again for as many days as it takes to get it done the way it was written.


21 comments:

  1. this was VERY helpful! i just started the couch to 5k (running a 5k in july) and i'm on week 2..i'm going to have to speed things up though if i want to run the whole race! :)

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    1. that's awesome! i'm not signed up for any 5ks right now, i should though!

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  2. I used to be a runner before I got pregnant.. my baby is now 3 months old and i havent run for exactly 1 year now.. :( I remember when I started running years ago I never thought I would be able to do much, but It got to where I was running 4-5 miles 3-4x a week, and even did 2 half marathons!
    Keep it up and you will be amazed at how your distances/times will increase over the next 6 months.. JUST DONT STOP!
    For me.. the goal is to just get out there.. but my new baby has my attention and I cant stay away from her just yet! :)

    Jen

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    1. it took me more than 2 years after i had carter to start to feel like I really had the power to go out and do my own thing, guilt free. it's really hard to find time! thanks for the inspiration! i hope you can get back into it soon!

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  3. I'm in total agreement here. If you cannot do the full run, don't. THere is no need to make yourself vomit. You're not doing yourself wrong by taking it easy; as long as you're still out there doing it, you're getting all the benefits still. Plus, some weeks you just don't feel like doing the same level all the time. Sometimes you feel like doing more and some times you don't. It takes time to really build endurance and stamina, so keep it up.

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    1. you're right! thanks! specifically, i've noticed one week (umm period week) every month when my body just isn't performing the way it does the rest of the month. i get tired easier, etc.

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  4. at least you are getting out there. That is more than most people. I love running even if I can't do it for an extended time, I still feel accomplished! Keep it going girl!

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  5. When I first started c25k I would repeat all the weeks a few times until I felt really ready to move on and before I knew it the 20 min runs turned into 30, into 45, into an hour without stopping! You can do it!

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    1. thanks for telling me this! i feel so much better about taking my time :)

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  6. I've found that interval training is actually MORE effective than one, consistent speed. Keep going! :)

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    1. i've heard that about interval training, too. i haven't had time to research the differences/benefits though.

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  7. Don't give up! Good for you. Take your time and just be consistent...it will get easier. If you need to, just slow down your pace on your long runs. For example...do your 20 min runs Tuesday and Wednesday and then longer slow runs on Sundays. I joined a running group over a year ago and it is the only thing that has kept me motivated to keep going and increasing my distances. I would definitely recommend joining a group, plus you meet so many nice like-minded people in your community! You will also get tips on how to over come these minor road blocks. Keep uo the good work. :)

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    1. thanks for the tips jennifer!! i have a couple friends who run, but i feel like i'd be wayyy behind in performance if I attempted running with them. they do keep me motivated just by talking about it, though.

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  8. Keep it up! I am so excited to see you talking about C25k because I recently completed the program. I had the same battle with the 20 minute run... I had felt so ready for each progression until that week. It felt too soon, but I promise it gets better. Now I repeat the twenty minute run when I feel like an "easy" day. My biggest recommendation is to sign up for a race. Are there any upcoming 5k races in your area? Having something to look forward to and imagine while I was running really helped me push through those middle weeks when I started to feel defeated. I am not a competitive person, but 5k races are really fun! It might be something you and your runner friends could do together.

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  9. I was a runner before I got pregnant and am just now ramping back up-my son is just now one. There is no NO shame in walking breaks-some of the best marathoners in the world walk. A common training practice is to run 10 minutes, walk 1. Studies have shown it doesn't make for slower runners, and can even help yourself go faster. I would try to stop thinking of yourself as failing at running and more of embracing the kind of running that works for you. That's the great thing about running-no one but yourself is there to tell you you're doing it wrong. I say great job for getting this far and keep going!

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  10. I recently injured my ankle and have taken two weeks off running. I'm very worried about getting back out there tommorrow and i'm afraid of all the setbacks that I'm going to face.

    I'm so proud of you Megan. I have been doing this for about 5 month and still don't think I could handle running for 20 minutes at a time. I have found even a 30 second walk to work wonders. I ran my first 5K race on May 12th and all the money raised went to breast cancer reaserach which really made me going. I ran it in 34:38 seconds. My goal was 35 minutes so I made it. Then I haven't ran since which sucks, but I'm getting back to it tommorrow and I'm excited about that.

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  11. Hi Meghann. I had really hoped you might do better than I did since you were so enthusiastic, but i'm afraid the 20 minute non-stop runs were enough for me too. I just felt I would never do it! I did manage once without feeling too bad, but the rest of the time I felt physically sick and simply could not carry on without walking a little way. I don't think it's a fail, I think some people just need a few more weeks training at the walk/run stage before trying for the long distance!
    You do so well to continue with it though, you should be really proud.

    I can't run with other people though, especially when they want to talk at the same time as I need to concentrate on breathing! Heck, what am I talking about, I can't run at all at the moment as due in 3 weeks with baby...but before hand!

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  12. Thank you for those running tips. After having my child, I've been trying to run again but it's very difficult to stay motivated.

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