GATEWAY TO 8K,..WEEK 1 COMPLETE.. COUCH to 5K.. WHERE YALL AT??

Morning Yall

I just completed the first week of the Gateway to 8K program and this morning run was pretty good.   Week one was no where near as challenging as I thought it would or should be.   You run for 8 min and walk for 30 seconds in between that.   I wanted to run the entire thing through but I decided that I will trust thr process and do what it says.

I hope all you Couch to 5K'ers are doing well.   I hope your running and getting close to the end so you can join me in this 8K  deal.  

RUN JOE RUN !!

Hey, Lee. What's up, sweetie? 

Not a dam thing,  Got a ton of homework to do  and that's it.

Hey Lee

I am still with you. I am on week 6 of C25K.

I went to Vegas and it was hard getting started again after the 5 day break. I had to push myself and also follow the program exactly becuase the last day of  wk 5 had me running for 20 minutes straight , then this weeks program starts you off running less time but I see why now.

I was huffing and puffing and sweating like a beast after running for only 10 minute intervals. The 20 minutes seemed way easier. I am sticking with it. I even purchased some overpriced running shoes so I will have no or limited excuses with leg or knee pain.

Thanks for the encouragement and keep up the good work.

Hi  Heavenlydelight

Congrats on Week 6. 

Yep the program starts you off running only a minute and it progresses quite rapidly.   Before you know it you will be running 28,35, and 38 minutes without stopping and with no problem. 

What kind of running shoes did you get?   I have several different pairs and I am finding at this long pace running my cheap spaldings with the bubbles on the bottom works best cause the bubbles stop my feet from getting sore underneath.   I only paid $21 for them,  my $200 pair of Zcoils I stopped running in because I needed more stability when I am running longer distance.

Keep up the good work.  Your more than half way done.

 

Lee, below is part of my nightly running blog to friends. It mentions the running shoes I recently purchased.


While away I bought some Addidas running shoes that are supposedly made for flat footed persons. The claim is that they support the feet that overpronate and provide motion control so that my feet can roll appropriately. They were $135.00 (with tax) so I hope they work like the sales persons explained to me. I am keeping the tag on the right foot just in case these bad boys need to be returned. So far so goo but I do feel a slight discomfort in my arch area which is why I need the shoes. Shoot, while I am typing my right baby toe is hurting hope that goes away soon.         adiSTAR Ride With an even more luxurious and responsive fit and feel, the adidas adiSTAR® Ride keeps ahead of the running shoe competition with 360-degree CLIMACOOL® ventilation and the combination of GEOFIT™ and FORMOTION™ technologies for the smoothest ride ever.  

• FORMOTION™ adapts to the ground to ensure the smoothest, most comfortable run possible
• CLIMACOOL® provides 360-degree cooling for the entire foot
• GEOFIT™ construction for anatomical fit and comfort
• adiPRENE®+ in the forefoot maintains propulsion and efficiency
• TORSION® SYSTEM for midfoot integrity
• adiWEAR® outsole offers the ultimate in high-wear durability; Blown rubber outsole for cushion and lightweight grip
• Imported

  For your reading pleasure: What is Pronation? Often misunderstood, pronation is considered by many to be a negative attribute; pronation is actually a good thing in the correct amount. Pronation is the body's response to the ground forces incurred during running and walking. When the foot impacts the ground, the arch elongates and flattens, which allows the foot to roll inward. This action helps the body to absorb shock. The degree to which the arch flattens is often associated with the degree the foot pronates. An ideal foot-strike is said to be neutral and is characterized by slight inward movement of the ankle-bone during stance (when the foot is in contact with the ground).

• 20-30% of runners have neutral pronation and are best suited for neutral running shoes. They can also have success wearing mild support shoes.

While a slight amount of pronation is the proper means to absorb shock naturally, too much pronation (over-pronation) can potentially contribute to many maladies, which can sideline a runner. A foot that pronates excessively is one that continues to roll inward past a neutral position after the shock of impact has been absorbed. Uncorrected and repeated, this motion may lead to repetitive stress related injuries of the feet and legs. More times than not, the runner who over-pronates needs a shoe that reduces excess pronation and guides the foot along a neutral path.

• Most runners exhibit over-pronation in varying degrees.
• 50-60% of runners exhibit mild to moderate over-pronation and are best suited for support running shoes.

20-30% of runners exhibit severe over-pronation and are best suited for On the opposite extreme, not enough pronation (supination or under-pronation) results in the body being less able to absorb shock and may result in a different set of maladies. A foot that supinates (under-pronates) actually has an arch that fails to elongate and the foot motion tends not to absorb the shock of impact; instead, the impact stress of each foot-strike is transferred through the joints, bones and tendons of the foot and lower legs. For the runner that supinates the most important shoe aspects are cushioning and flexibility.

• Roughly 3% of runners supinate (under-pronate). These runners are best suited for neutral running shoes.
• motion control shoes

Fortunately, modern running shoes are designed to help provide varying levels of support cushioning and flexibility to address a particular runner's needs based on degree of pronation.

Thanks for that info.  I will check these out today cause I have to go to the mall.

Hi Lee,

I've finally completed my first week of couch to 5k; it's killer on the knees I tell ya. 

Yep it does kill your knees,  the second run I ever did I sprang my right knee and a week later I sprang my left knee.   

I iced my knees during the day and put tiger balm and my heating pad on it at night.  It took a while for it to heal but I didn't let it stop me.      I will warn you your knees will get even more sore but if you can make it through it you can do this program.

Remember my posts everyday was talking about how bad my knees hurt.

i'm still here too!

just been w/o comp for 4 days. my laptop wouldn't charge so ordered new batt only 2 learn when batt got here that the batt charger was gone. too many people in my house 2 even try 2 get on comp at home and wasn't in ofc most of week so couldn't use it there.

i don't know if i'm any particular week anymore. last week while. i put in my nikeplus and programmed my playlist and just ran.

i am up to 2.74 miles and am just around 2 round the blk 2 the 5k distance! so, i'm excited.

i plan 2 work on increasing my time b4 going 2 8k. i did the 2.74 miles in 34 minutes so i'm still averaging close 2 a 15 min mile. i want 2 get my time down closer 2 race pace. i want 2 b able 2 compete and be a contender. lol!!

also,

4 some reason i've gotten it into my head 2 do an ultramarathon!! lol!!

can u imagine being some1 who can run 150miles w/o stopping? wow! that's amazing to me!

i have started 2 follow this guy and some other ultramarathoners.

http://www.davidgoggins.com/

hmmm,

we shall see!