I've been doing the Couch to 5k program for the last few weeks.
It's a nine-week program that technically consists of three days each week. I say "technically" because the recommendation is that in a given calendar week, you should do one day on, one day off, with one extra day off. I've not been observing that as several have told me that I just need to proceed at my comfort level.
Today I finished the second day of Week 3. This is 28 minutes on a treadmill with a 5-minute warm-up, 5-minute cool-down, two 1:30 runs and two 3:00 runs mixed in with walking. That's progress, because Week 1 is the same 5 minute warm-up/cool-down with 60 seconds of running and 90 seconds of walking, alternating for 20 minutes.
Day 1 of Week 1 was the hardest, but it amazingly got easier and easier each day. My shins ache, but that's from being in my mid-40s and 60-some-odd pounds overweight, which I've been for a long time. The lowest I've been was 260 and that was three years ago; I was running three miles a day then. Since January 1 I've lost almost 20 pounds but I've only been doing the C25K thing for just over 2 weeks now.
However, running is a bitch. If you keep up with it, there's no problem, but if you take any length of time off from it, each day you do it gets harder to get back into it. When I stopped running a few years back it was just before a vacation and I just never took it up once we got back.
Not sure what all of your experiences are with running programs/training regimens, but I'd be very interested to hear from any of you that might be doing this or have done it before.
I'm registered to do a 5k on Sunday February 23, 11 days from now. There's no way I can 'finish' this program before then, but this was my wife's doing to sign me up for it, so I may as well give it a try. The last 5k I tried to do was a couple of years ago and I was totally out of shape and unprepared for it, so it took me around an hour to finish it. I've been trying to push myself by increasing my pace and that seems to be helping me progress, but any ideas/hints or suggestions would be most welcome.
Keep going with it. I do 5 - 5ks a week and have never been healthier. I've been running for about 18 months. The first three months were the hardest but losing the man tits and gut were totally worth it. Plus everything else in my body seems to work better.
If you do stick with it, your metabolism will probably speed up. Try not to gorge yourself on crap to satisfy your growing hunger. It's really hard to do that. But if you stick to it, it will benefit you for your entire life.
Since starting to run I dropped between 15-20 pounds and have kept it off successfully.
5Ks are fun. 10Ks start to be a bit of suffering at the end. More precisely at about 8K. At 9K you work yourself into a rage to finish in a good sprint.
Don't forget the donuts in the middle of the race!
Quote from: Gusington on February 12, 2014, 08:55:35 PM
Keep going with it. I do 5 - 5ks a week and have never been healthier.
When I was last successful with it I did it for about six months. I'd never run ANY distance in my entire life and hated running with a passion. I still do to an extent. I'm actually surprised I decided out of the blue to start doing this and what's funny is I'm actually looking forward to each session.
Quote from: Mr. Bigglesworth5Ks are fun. 10Ks start to be a bit of suffering at the end. More precisely at about 8K. At 9K you work yourself into a rage to finish in a good sprint.
Since I'm going in short sprints now it's not too bad. When I was running that three miles a day it wasn't much of an issue with me except when I'd look at my progress and go "oh hell, I still have six laps to go" or however many there were. There's really easy ways to talk yourself out of finishing a run; goodness knows I've gone through a lot of them. Music helps, though, and if the right song comes on it helps me push into that rage you're talking about.
I got tired of clicking through songs on my phone to find the right one (I have a Windows phone and there's issues with creating playlists on it), so I just used Audacity to put together a 34-minute compilation of about 10-12 songs, cutting out all the intros and slow parts. It's helped a lot.
Quote from: baonetbrantDon't forget the donuts in the middle of the race!
Dude, I haven't had a donut in three months. I've had exactly one soda since December 31, which for me is nothing short of a miracle as I'm certain half my blood was Coke at that point.
...
Here's another question for you guys: I'm running on a treadmill. In my mind, that's much easier than running on pavement as it's sort of cheating, because all you're really doing is planting your foot and the belt does most of the work to move your foot back. Then again I've heard that running on pavement is actually easier than running on a treadmill. What do you guys think?
Something i do is listen to audio books while I run. I use the opportunity to listen to books I otherwise wouldn't have time to read and I only allow myself to listen while I'm running. Been doing this for about four years now and it's completely changed my outlook.
I absolutely hate the treadmill and for me its much much more difficult than pavement because its so boring. But with 3 feet of snow on the ground I'm not about to go outside. I save outdoor running for the safer months in spring, summer and fall. And I enjoy it much more because of the scenery (the forest where I run and the female runners). I don't use music or anything because I like to know if anything like a car or bear is behind me :)
@ Gus: I figured the treadmill was harder, but that should mean it's easier for me to go outside and run, hopefully.
@ Airborne Rifles: I can't listen to an audiobook while I run/exercise; I've tried now but can't do it. It just doesn't give me the adrenaline rush that I need, when I need it. Maybe once I get acclimated to this and it's not so tough I can go to an audiobook, though.
What kind of headphones do you use? I've tried a bunch but none of them stay in as I run. I guess my ear holes are gigantic or something.
I use a set of Bose headphones:
http://www.zzounds.com/item--BOEIE2
I got them a couple of jobs ago through some employee appreciation plan thing. They're about a hundred bucks retail, but they're VERY worth it in my opinion as they're shaped perfectly to the ear (mine, anyway). They never fall out from impact, are snug, and have excellent sound quality. My wife bought a set at Sam's Club for $99 a couple of weeks ago.
Hmm...pricey
Yeah, but her b-day is coming up so I thought why not. Plus she's been needing them as her Apple earbuds suck (I hate Apple earbuds, period).
Trust me, my friend. Once you've had Bose, you won't go back.
There are some good 'round the back of the neck-style bluetooth earphones out there as well. They don't flop around because the neck part keeps them slightly clamped to your head. This is the one I have: http://www.amazon.com/Motorola-S10-HD-Bluetooth-Stereo-Headphones/dp/B004BHCSQC
(https://www.grogheads.com/forums/proxy.php?request=http%3A%2F%2Fecx.images-amazon.com%2Fimages%2FI%2F41HZZaLIsRL._SY300_.jpg&hash=31afe1c0619a4c2ebe02d85ba3029f9f327e9363)
I got mine for about $30 from Rakuten or Buy.com, whatever the hel they are called now. As one of the amazon customers says in his rating, all the product lit and photos show them upside down on people and they don't fit that way. The connection arms should drop down from the ear and curve back. Just flip the pic above over and voila!
^That looks like a potential solution.
It does look pretty cool.
You don't want to look like uberconnected internet soldier with boom mic, oled monocle, wired gesture glove?
:-X
Nobody took my ridiculous to the absurd? How sad. What about a 6" radar dish on beenie to top off the running suit?
^Already got that.
"keep it secret. keep it safe."
Loose lips and all that.
I got 3 posts into this thread and cracked open a beer.
Im really trying to break that 185 lb barrier.
^ I broke that in high school. Didn't start putting on extra weight though until I got married.
My wife went to over 300 pounds a few years back, but she got a lap band and dropped half of it and she looks and feels great now. (Yes, in both senses of the word "feels." ;D )
I won't do the surgery route, though.
Congrats to you guys! As of this morning I've dropped to 213 from a high of 285 a few years ago, from size 48 pants to 40. I keep having to buy new clothes, but it's a good problem to have. My goal weight is 200, which fits my frame well. I can't run for sh*t though, never could even in high school, lol. Maybe that's why I was a lineman and not a running back 8)
Damn you guys must be pretty tall. My fattest ever was 155 and I was quite the disaster. Now I'm 140 and...less of a disaster. But as everyone knows I am...not tall :) 15 pounds is a big deal when short!
I'm with Steelie, running is for being chased or zombies. I don't run. My high was 220, which was last year. I am down around 200 now, which is where I have been for most of the last fifteen or twenty years.
^That's a cop out. Until 2012 I said that all the time..."I don't run." Until I finally got sick of getting heavier and just started to run. If I could do it, anyone can.
MD, I was 306. Three. Hundred. And. Six. Pounds. (Not stone.) At the beginning of the year.
I've since dropped to 286. If *I* can do Couch To 5K, ANYONE can.
I appreciate the encouragement fellas. Part of it is my knees aren't what they could be. Most of my adult life has been spent at jobs that require me to be on my feet all day. My current job gets me around ten to twelve miles a day walking. Not continuous, mind you, but exercise nonetheless. Besides, that metric crap always confused me. Isn't 5K like five thousand miles or something? ;)
5k = 3.2 miles
and I'll play soccer, hoops, racquetball, volleyball, you name it all day long.
But just running for the sake of running? I better be getting laid when I get there.
Quote from: bayonetbrant on February 16, 2014, 05:48:01 PM
and I'll play soccer, hoops, racquetball, volleyball, you name it all day long.
But just running for the sake of running? I better be getting laid when I get there.
Indeed. Just running alone bores the crap out of me. I enjoy exercise, but running is just dull.
So is meditation. j/k
You must hate sleeping. "Doctor, I have this near death experience on a recurring basis!"
I also have bad knees...I have had three separate broken knees. Running actually helps them.
And yes running can be boring, especially on a treadmill. But in a forested, hilly area it is beautiful and challenging.
I'm not trying to convince you MD, it's just every reason you have posted so far why you won't do it is one I myself have used until I finally said $%^$ it and started running.
Even the zombie one?
Quote from: Gusington on February 16, 2014, 08:45:43 PMI also have bad knees...I have had three separate broken knees.
Tell Star to ease the &*#% up, man!
In the battle of Marathon the Greeks ran at the much larger Persian force fast enough to outrun the main weapon of arrows. They ran in 70 lbs of gear. After defeating this much larger force they marched back to Athens to face the Persian ships that had sailed around to try to take the undefended city. They marched back 26 miles the same day of the battle, ready to fight again. The Persians had had enough, they left.
Could any of us do what the Greeks did?
BTW the Spartans were not there, they were ready to join the battle after their devotions to Apollo. The Persian cavalry was away on intelligence the Spartans were busy. The Greek General did not wait.
I'm very, very far from being that fit, but I'm better than I was four weeks ago.
Two days ago I did Day 1 of Week 5, which was a 5-minute warm-up, 5-minute run, 3-minute walk, 5-minute run, 3-minute walk, 5-minute run, then 5-minute cool-down walk. I did 4.5 mph for the first two 5-minute runs, then 5 mph for the last one.
Yesterday, being Day 2 of Week 5, I thought I was in for the same thing. The sneaky bastards put in a 5-minute warm-up, then an 8-minute run, 5-minute walk, 8-minute run, the 5-minute cool-down walk. I managed it but I did 4.5 mph for both runs. I pushed that to 5 mph in the last one with about 4 minutes left in the run.
I know that's a slow pace, but considering I started doing 4 mph, 1.5-minute runs and was thoroughly out of breath then, I've improved vastly I think.
Today, though, Day 3 of Week 5, is a 5-minute warm-up walk, then 20 frigging minutes of running, and a 5-minute cool-down walk. I managed two 8s yesterday. Not sure about 20. But I guess I'll find out later this afternoon. :-\
I'm registered with a 5k this coming Sunday, so I guess it's now or never to see how far I can push myself.
What's funny is how I'm perceiving the run. Before for me, it was ALL about the distance, not the time. When I was running six/seven years ago, I was building up at my own pace and not doing any running programs or plans. I was always cognizant of how FAR I could run without stopping. Now, I'm unaware of it. Doing a 4.5/5-mph pace over 8 minutes - well, my math is bad, but that was nearly a half mile of running non-stop. I'm pretty impressed considering four weeks ago I was doing nothing but sitting on my ass all day, and had done that for years.
^Excellent.
That system would be too complicated for me. When I started I ran as fast as I could for as long as I could until I vomited. Eventually I got to a 5k in about 25 minutes. And now I do that 5 times a week!
Vomit can be your friend.
You keep a jar on your mantle?
Yes but not of vomit. Ask Smuck about it.
Good luck on your 5K run on Sunday Banzai_Cat
Thanks, JD.
I managed the 20-minute run yesterday, albeit at a fairly slow 4.2 mph pace. Up till then I'd been doing a 4.5/5 mph pace but I didn't want to hurt myself yesterday. I might have been able to go further. What really gets me is that was about 1.5 miles or running.
Slowly slowly catchy monkey.
Better to progress slow - as infuriating as it feels at times - than injure yourself and be off your feet for months
I haven't ran for decades. In the army I was obviously a prolific runner, but getting out and putting weight on put paid to that.
I would love to get back to it - unfortunately, I think I've been overweight for so long that I've likely worn my joints down to the point that even if I did lose weight, I would do myself a serious injury...I don't think my joints have a lot left.
I started cycling - 5 years ago? - and haven't lost any way. All it's done is peg it...so I go up and down - but within a "range" and don't move from it seemingly. It's purely lack of eating control on my part. I do a fair bit of cycling with a few big rides in the year (60 mile, 75 mile) and cycled across the UK East to West twice...all of which I am very impressed with...but it makes me more mad that I can do those things, I can force myself, at 20 stone, to cycle those distances and yet all the will power in the world seemingly will evade me when I want to eat (normally chocolate or crisps).
Sorry to go off topic - I just piss myself off.
Keep up the good work and good luck. Slow and easy...the finish will come to you.
Appreciate it JD. Thing is I wasn't that far from what you're describing just two months ago. No curbing to my eating or snacking. I was probably easily 80 pounds overweight and when my 'big' jeans started cutting me in half, and my wife started on this 'Plexus' diet supplement, I decided it was time for a change.
I don't generally take supplements, but that Plexus stuff is great for curbing my appetite. At first though, even though I wasn't hungry my mind was still working on me - "hey brah, shouldn't you be chewing right now?" It took a week or two to get that voice to shut up.
And even though I was that far overweight I began the C25K anyway. I've lost about 22 pounds now (was 285 this morning), but I'm still a good 60-65 pounds overweight. I've always been overweight, since I got married, for just over 20 years now. If that's not some wear and tear on the joints, I don't know what is. But I'm managing the running with little problem.
The progression is pretty easy to manage, from small to increasing increments. I think though that you need more than one cardio type of exercise to help get in shape. When I was running 3 miles a day a few years back my weight loss plateaued at a point and that was highly discouraging. As others have said here, running on a treadmill kind of sucks, especially for three miles. It's very boring. But I don't really live in an area that makes running outside an attractive option.
Also when I worked the ramp for United Airlines back in 1999-2000, I lost quite a bit of weight but plateaued at a point because as you said, I wasn't changing my diet. I still ate crap and once my body got 'used' to the physical activity and strain I was putting on it, the weight stopped coming off. Changing it up every so often helps a lot I think. An elliptical machine is a great option for cardio if you don't want to put pressure on your knees.
Inspiring.
And that damned voice in the head - I wish he would just STFU! :-)
I can't get it through my skull that I should be mixing it up. All I do is run and its probably hurting me.
I'm looking at getting a treadmill myself since I used to walk at the beach and on hiking trails a lot but in the last three years I've pretty much had to stop (and gained about 25-30 lbs). I figure that if I spend some money on a big piece of equipment I might actually use it since I can walk in my living room and still be there to deal with whatever mischief my kids get into. My budget is rather meager (about 3-4 hundred tops since I'll have to charge it) so what should I look for when evaluating a cheap treadmill? I think the widest band would be one of the first things I'd probably look for, not knowing what else to consider.
Anybody have thoughts on this one?
http://www.walmart.com/ip/Exerpeutic-440XL-Super-Heavy-Duty-Walking-Treadmill-with-Wide-Belt/14705401
You're going to get what you pay for when it comes to treadmills. I'd avoid Wal-Mart personally, just because they really could care less about me or my dollars. I'd rather go to an Academy Sports, to be honest. To be further honest, I worked for their corporate HQ about a year ago, but I'm not being a shill; I don't work for them anymore. if you have an Academy near you, you might try one. (I helped put their training together to get new employees up to speed on cardio equipment.)
^Totally agree there. Save up some money and spring for a better treadmill. You don't want to skimp on something you can get very injured on.
bah wimps.
Start doing some muay thai, that burns the fat right off way faster ;D
Wtf is muay thai?
Quote from: Gusington on March 09, 2014, 02:06:40 PM
Wtf is muay thai?
You know, the hot green curry stuff. j/k
It is a very effective martial art using a lot of clinching while driving knees into the opponent.
Why buy a treadmill when you can just do squats to a sitting position at no cost. try 120 per day. 1 per second, done in 2 minutes.
I rock at squats. I think it's one of those exercises that is easier the shorter you are.
Quote from: Gusington on March 09, 2014, 02:06:40 PM
Wtf is muay thai?
http://www.youtube.com/watch?v=-2jbynE9PkE
Started with my son and quickly got in better shape then I have been in the last 10 years.
How's it going Banzai Cat?
Quote from: Gusington on March 09, 2014, 04:58:34 PM
I rock at squats. I think it's one of those exercises that is easier the shorter you are.
Try 10 minutes of squats.
kettlebells are really good
I got to the 50-pound loss mark last week, but the week prior to that I was sick. I've since tried to run and have done okay with it, but haven't run in the last three days. I think it's more laziness than actual physical issues. I'm headed to the gym again tomorrow morning to try getting back on track; I really want to remain in the 250s, maybe even get into the 240s when we go on vacation in June.
Excellent. 50lbs is a great loss. Well done.
That's awesome BC! Here's hoping you can keep up the regimen; I know it can't be easy.
Great job Cat. 50 lbs. is stellar!
Great job man. I'm ashamed to be posting in the same thread as you since I'm still 40-odd pounds heavier than 7 years ago.
Congrats, B_C!! So THAT'S why you haven't been posting...
Thanks, all.
One of many reasons, MD. ;)
What...are you getting laid now too?
I really just dont get the concept of larger people. Ive been 6'2" and 180 lbs since I was 17.
it doesnt matter what I eat or drink or how much I exercise, thats the weight Ive been stuck at.
Quote from: GDS_Starfury on May 10, 2014, 08:29:18 PM
I really just dont get the concept of larger people. Ive been 6'2" and 180 lbs since I was 17.
it doesnt matter what I eat or drink or how much I exercise, thats the weight Ive been stuck at.
We hate you. ;D
GDS - I simply cannot explain why I eat the way I eat. I have no idea why I seem to lack the self control everyone else does.
All I know is I was slim as a kid and slim in the army. When I was in the army and was posted somewhere that didn't require physical activity I started putting on weight. When I got back to my working unit, the weight would drop off.
As soon as I left the army I started to slowly but surely gain weight...only broken and reduced by the occasional membership at the gym, but when stopped it was to continue. Then I gave up smoking and the weight started to pile on...again only staved off when I joined a gym.
Then I started cycling 5 years ago at a nice juicy 20 stone (280lbs). My weight has ebbed and flowed between 252 and 280.
So seemingly - I have never been able to control my eating. The way I controlled my weight (though I didn't really realise it) was by exercising. As I said - I have no idea why that's the case. There's something in my head that just says "more". It's not just greed...there's something else.
I'm certainly not lazy. I've got my 60 mile charity bike ride today. At 20 stone (280 - yes - I'm back up there) and with 25mph winds, I'm expecting a hard ride. But I still expect to average 15mph ???
I meant to say - every year science finds something genetic linked to someone's "illness" (in quotes because things used to be regarded as an illness (mental or physical) until science proved otherwise). Who would've known that guy's would actually feel like women in their heads or vice versa.
There's something in my head that doesn't work the way yours does - hence I'm fat and you're not. There will be other differences, mental and physical, that we have - just one of them keeps me fat and you not so.
Enjoy it if you are like that - I guarantee not worrying about your weight (at least the way I or perhaps B_C does) is a huge blessing.
brother man.... its not a matter of what works in my head. its mostly a matter of work. Im up and down ladders and moving all day. I'd guess that if I had a job or career that was far more static I would have to pay far more attention to diet and exercise. as it is I've recently dialed back my bread intake and that helped get a handle on the spare tire that was starting.
Quote from: Gusington on May 10, 2014, 08:03:43 PM
What...are you getting laid now too?
HA hahahahahahahahahaha...
I've been married almost 21 years now...let's be reasonable, Gus...
JD: I've been worried about my weight a long time. I resolved on Jan 1 of this year to lose it, but the exercise didn't start until late January, so the weight didn't come off. I started eating much better, but the exercise of course is essential. The thing that kick-started me into doing the Couch to 5k was a good friend of mine had a massive heart attack and died. He'd always had a beer gut, but he was also in his 60s, much older than I. Still, his death really brought it up close and personal to me; I knew that would be me, it would only be a matter of time. Plus I was sick of feeling like I was a 90-year-old man every time I'd stand up from a chair, or being out of breath going up one flight of stairs.
Quote from: GDS_Starfury on May 11, 2014, 03:16:56 AM
brother man.... its not a matter of what works in my head. its mostly a matter of work. Im up and down ladders and moving all day. I'd guess that if I had a job or career that was far more static I would have to pay far more attention to diet and exercise. as it is I've recently dialed back my bread intake and that helped get a handle on the spare tire that was starting.
That also helps.
In my case - I have a "sweet tooth" and a sedentary job - bad mix. It's lucky I found a love of cycling 5 years ago - I could be 23/24/25 stone by now.
Quote from: Banzai_Cat on May 11, 2014, 08:34:50 AM
Quote from: Gusington on May 10, 2014, 08:03:43 PM
What...are you getting laid now too?
HA hahahahahahahahahaha...
I've been married almost 21 years now...let's be reasonable, Gus...
JD: I've been worried about my weight a long time. I resolved on Jan 1 of this year to lose it, but the exercise didn't start until late January, so the weight didn't come off. I started eating much better, but the exercise of course is essential. The thing that kick-started me into doing the Couch to 5k was a good friend of mine had a massive heart attack and died. He'd always had a beer gut, but he was also in his 60s, much older than I. Still, his death really brought it up close and personal to me; I knew that would be me, it would only be a matter of time. Plus I was sick of feeling like I was a 90-year-old man every time I'd stand up from a chair, or being out of breath going up one flight of stairs.
Whatever the motivation - if it helps shift pounds, it's all good.
Great work. Of course you probably know that it's a lifetime thing - which is why they often refer to losing weight as a "lifestyle change". Once it's started it need to stay fresh with you. Good luck and I hope it continues.
I dared to dream Cat :)
JD can I ask how tall you are?
Quote from: Gusington on May 11, 2014, 04:42:48 PM
I dared to dream Cat :)
JD can I ask how tall you are?
5' 10" (170cm) - if I was an inch shorter, I'd be perfectly spherical ;D
Actually - I don't look like a lot of 20 stone people look like. My weight seems to have distributed throughout my body - but overweight is overweight...and I'm long LONG over due doing something about it.
Funny thing is - I seem to have the mental capacity to go and ride 60 miles and yet I fail to NOT pick up those extra chocolate bars or packets of crisps or cakes or whatever the flavour of the day is! It drives me insane!