niblue's post C25K training - still out of action

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niblue
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niblue's post C25K training - still out of action

Post by niblue » Wed Jul 09, 2014 5:39 pm

I'm Steve, 46 and splitting my time between London & Edinburgh. I started C25K on the 15th of June and finished it on the 3rd of July, having been very pleased in going from someone who could barely run for a couple of minutes non-stop to being able to do 5K although in a pretty slow time. During the programme I managed several non-stop 5K runs (I'd started to extend the sessions in the later weeks) with the first one (C25K Week 5/Day 3) taking just under 38 minutes and the fastest one taking 34m 27s. I was feeling good during my Week 7/Day 1 session so ended up keeping going, doing 5 miles non stop (in 63 minutes) before walking for 5 minutes then running again to cover a total 10K in just under 1hr 20 minutes. During C25K I also managed to lose half-a-stone - although I've still a long way to go to get down to a decent level as my BMI is 33 even after losing that weight.

Since finishing C25K last week I've done two runs - the first a full 10K without walking in 1hr 13m 45s, and a new PB for 5K in 33m 47s, so I'm still seeing some good improvements - which is nice!

In the short term I'm thinking I'll stick to doing 1 long run (10K hopefully) each weekend with a couple of 5K runs during the week - probably with some form of interval work in the latter to try and improve my rather woeful speed. My only long term targets are to continue to lose weight steadily (I'd like to get to a point where my BMI is under 30 so I'm regarded as being merely overweight instead of obese!) and what I suspect is a fairly long term target to be able to do 5K in under 30 minutes. I've no real plans to do any running events yet, although I think I might do a few parkruns once I'm reasonably convinced I won't be last! Long, long, long term I'd like to do a half-marathon but don't see that happening until maybe late 2015.

I'm very interested to hear how others are doing post C25K as I find it great motivation for keeping going myself!
Last edited by niblue on Mon Jan 26, 2015 8:40 pm, edited 2 times in total.
1 mile PB: 08:23
5K PB: 28:21
10K PB: 01:05:16
Longest run: 13.2km
C25K grad: 3rd July 2014

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Bonbey
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Location: Iowa, USA

Re: niblue's post C25K training

Post by Bonbey » Wed Jul 09, 2014 9:05 pm

That's fantastic progress! You took to it much faster than me. :)

I've been running for a little over 2 years now, and I like to sign up for races for my motivation. I have 4 half marathons planned, a couple 10Ks, and a couple 5Ks. I have my first full marathon planned for Nov. 30. There's nothing like signing up for races to keep me motivated to keep running! I'm still pretty slow, and I think your goals for improving your 5K and 10K times are good. For me, I made 2014 all about the full marathon, but I'm thinking I'm going to focus on improving my speed next year.
Bonnie
-----
5K PR: 32:26
10K PR: 1:09:35
HM PR: 2:34:14
FM PR: 6:06:04

If it was easy, everyone would do it. But it's hard, and YOU DID IT! - suzann

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Re: niblue's post C25K training

Post by mizzpiggee » Thu Jul 10, 2014 8:34 pm

Hello - I just started today for my first C25k training. Since I have been cycling, zumba, spin classes I didn't start at week one but instead week 4. My goal is to participate in a 5k GLO RUN in Washington DC next month so that really only gives me 1 month to train. So I did the week 4 day 1 and was able to do it without any problems. My biggest concern is not so much the cardio portion but the muscle soreness in my calves. So I am going to start doing calf raises and squats to strengthen my legs. I thought cycling would make it easy breezy but nope! :). My fitness goals were more about health than vanity. I just turned 49 last month and when your physician is ready to write you a prescription for the pain in your joints I was like nope - just say not to synthetic drugs! The pain/arthritis in my knee subsided when I started working out and jogging will be another way for me to increase my fitness level and offer more variety.

Next is a pole class! whoop whoop!

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niblue
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Re: niblue's post C25K training

Post by niblue » Fri Jul 11, 2014 8:05 pm

Managed to take a few more seconds of my 5K PB on todays run - down to 33:11 now. I did the first mile in 10:03 but had to back off for the 2nd mile as my HR was too high for me to sustain it. Happy that I'm still making forward progress though. I'll see how I feel over the weekend but at the moment I'm thinking I'll maybe do some cycling on Saturday and then a slow (not that I have much choice!) & steady 10K run on Sunday.
1 mile PB: 08:23
5K PB: 28:21
10K PB: 01:05:16
Longest run: 13.2km
C25K grad: 3rd July 2014

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niblue
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Location: London and Edinburgh

Re: niblue's post C25K training

Post by niblue » Fri Jul 11, 2014 8:09 pm

Bonbey wrote:I have 4 half marathons planned, a couple 10Ks, and a couple 5Ks. I have my first full marathon planned for Nov. 30. There's nothing like signing up for races to keep me motivated to keep running!
Wow - that's a pretty impressive race schedule! A marathon is a very distant thought for me at the moment, but I'd love to do one before I'm 50. A half-marathon is more likely - I think I could finish one now but I'd probably have to walk the 2nd half and that'd mean a time maybe around 3hrs.
1 mile PB: 08:23
5K PB: 28:21
10K PB: 01:05:16
Longest run: 13.2km
C25K grad: 3rd July 2014

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niblue
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Location: London and Edinburgh

Re: niblue's post C25K training

Post by niblue » Fri Jul 11, 2014 8:11 pm

mizzpiggee wrote:Hello - I just started today for my first C25k training. Since I have been cycling, zumba, spin classes I didn't start at week one but instead week 4.
I thought about starting C25K at a later week but decided I wasn't in any rush and starting from the beginning might reduce the chance of me overdoing it and getting injured. I think that was the right decision for me as I had a little bit of leg pain the first few runs but it had settled down before I had to start doing the longer running segments.
1 mile PB: 08:23
5K PB: 28:21
10K PB: 01:05:16
Longest run: 13.2km
C25K grad: 3rd July 2014

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niblue
Posts: 437
Joined: Fri Jul 04, 2014 6:34 pm
Location: London and Edinburgh

Re: niblue's post C25K training

Post by niblue » Sat Jul 12, 2014 3:18 pm

When I headed out on today's run I hadn't really decided what I was going to do, however I was feeling ok so just plodded along at an easy pace, trying to keep my heart rate down to a reasonable level. I ended up doing a slow and gentle 10K but with no walking breaks and a 151 average HR (yesterday's 5K PB was 163 average). It was very hot out so I found a bit tiring.
1 mile PB: 08:23
5K PB: 28:21
10K PB: 01:05:16
Longest run: 13.2km
C25K grad: 3rd July 2014

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Bonbey
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Location: Iowa, USA

Re: niblue's post C25K training

Post by Bonbey » Sat Jul 12, 2014 6:39 pm

That is an excellent long-slow-run for training! Great job!
Bonnie
-----
5K PR: 32:26
10K PR: 1:09:35
HM PR: 2:34:14
FM PR: 6:06:04

If it was easy, everyone would do it. But it's hard, and YOU DID IT! - suzann

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niblue
Posts: 437
Joined: Fri Jul 04, 2014 6:34 pm
Location: London and Edinburgh

Re: niblue's post C25K training

Post by niblue » Sun Jul 13, 2014 3:14 pm

I decided to give my legs a rest from running today and went cycling instead. A nice easy 27 miles alongside the Thames - it's amazing how much easier cycling is compared to running!
1 mile PB: 08:23
5K PB: 28:21
10K PB: 01:05:16
Longest run: 13.2km
C25K grad: 3rd July 2014

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niblue
Posts: 437
Joined: Fri Jul 04, 2014 6:34 pm
Location: London and Edinburgh

Re: niblue's post C25K training

Post by niblue » Mon Jul 14, 2014 12:28 pm

Another 5K training run today - and it felt like hard work again in the heat. I'd intended to push to see if I could get under 10 minutes for the first mile (I'd done 10:03 for the first mile of a 5K run I did last week) but was struggling so backed off and only did it in 10:27. After that it was just a case of hanging on as best I could until the 5K was up. The final time was better than I'd expected (33:29 - actually my 2nd fastest time) but didn't really feel like it. I suspect I need to take a couple of days off and try for an improved 5K time later in the week.
1 mile PB: 08:23
5K PB: 28:21
10K PB: 01:05:16
Longest run: 13.2km
C25K grad: 3rd July 2014

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