My C25K experience

Frack N Cylons

Frack N Cylons

.
Life Member
Multi-Factor Enabled
Joined
Apr 5, 2017
Messages
7,561
Location
Lincoln County
Rating - 100%
26   0   0
I have had some things going on lately that have driven me to do better about my health and one of the ways I’m going to do that is by doing the couch to 5k program. I’m going to document my experience here so I can have a record for myself, but also in the hopes that I have a little more accountability. I tried this about 8 years ago and it just didn’t work out. I had recently quit smoking and my lungs just wouldn’t hold out.

Below is a shot of the program and I’d surmise it is probably pretty easy for some of ya’ll. Gotta start somewhere!

0DCF775C-881B-44AC-ACF6-8B17C17CBEB6.jpeg
 
Last edited:
W1D1 on Tuesday was….ok. I had to push myself a little on the jogging section but it was totally doable. I’m not going to lie, I don’t think I could have done many more of the 1 minute jog sessions. I felt pretty good afterwards, though my legs were a little wiggly. The best part was that my legs were what were giving me grief and not my lungs. Yay for not smoking!

Today was W1D2 and it was a little tougher. My legs were still a little sore from day 1 and it took some real effort to get myself to finish. I’m starting to wear a blister on the outside of my foot. I guess this weekend I’ll be replacing the decade old NBs I’m running in. My legs are really damn sore now. Mentally, I felt very good when I drove home.

So far, both sessions have been wooded trails and I like that.
 
It is a decent program. Every time I run a Spartan Race, I will go through this program starting about 10 weeks out. Has always gotten me through a race, even a Beast, without me being worn out
 
So, it’s just 3 workouts per week?
 
Run/walk programs are great for ramping up mileage, whether from couch to 5K, or trying to get to longer distances without having an established base. Jeff Galloway (a local native) is a pioneer of run/walk.

Run Walk Run | Jeff Galloway

www.jeffgalloway.com www.jeffgalloway.com
en.wikipedia.org

Jeff Galloway - Wikipedia

en.wikipedia.org en.wikipedia.org

Fresh shoes are important. As I've gotten older, I've also moved to running with thicker socks (e.g. Thorlo or REI hiking socks).

Where is the blister? Getting shoes that fit is the long-term answer, but a lubricant like body glide can also help.

Try to run slower. Start slow and taper. When I run alone I run too fast, so I like to train with a group that forces me to run 1-2 minutes/mile slower than I'd run on my own.

How old are you? I've found that after, say, age 50 you need more recovery days. I've trained for half marathons with only 2 runs/week. Better to take it slow than to get injured.

Look forward to tracking your progress!
 
Grab a couple pairs of Darn Tough ultra light running socks. They are super thin and pretty slick. It's all I wear now. But I've never had bad blister issues either. But blisters usually come from damage in the shoe or from shear force between the shoe, sock, and foot. The slicker wool socks from DT cut down on that shearing.

darntough.com

Men's Running Socks

Shop the best men’s running socks that wick moisture and never slip. Thin, lightweight run socks backed by our Unconditional Lifetime Guarantee.
darntough.com darntough.com

FWIW, that sounds a lot like how I started. Not that I'm anything special but I went from hating running. To running 1.5 miles with 3 walk breaks out and 3 back. To 2, then 3, now I'm up to 4.25. I usually stop at the 2 and 4 mile mark if I'm running regular. If I miss some runs I'll walk at 2, 3, and 4 miles. I've had a couple runs that I just pushed out to 4 miles before I walked and that made me feel good. But it all started slow.

The big breakthrough for me was forcing myself from mouth breathing to nose breathing. It changed everything. Way more stamina immediately.
 
Last edited:
I have run two marathons, one with Galloway's method (my second), the first, 'on my own'. My time was actually faster with Galloway's run-walk method than just running alone. Same marathon, two years apart.

You have a solid plan, @Frack N Cylons . The training structure and schedule is what is so important. Stick with it, and definitely exercise on the 'off' days.

Nowadays since I don't have to run, I don't. Just a couple miles here, maybe three miles there.
 
I used to run; signing up for 5k - 10k races kept me motivated to run regularly. I never even considered a marathon, though I did do a Baby Triathalon here in AVL about 10 years ago. (Run, Bike, Paddle instead of swim.) I gave it up temporarily in Oct, 2015 when I ruptured an achilles tendon... well, temporarily hasn't ended yet. FWIW, the injury was not during a run.

Since you're a little over 21 now :), you're less resilient. As long as you are knowledgeable of and self-monitoring for signs of actual injury - rather than fatigue or muscle aches - then the most important thing to do is to do.

Keep at it. Even a little. Every day.

Yes; bodies need recovery time. But try to develop a mindset where you make even a tiny bit of exercise a daily activity. And do it come hell or high water. For me, that meant 20 minutes on the treadmill (you can find one dirt cheap without looking too hard) even after a pub trip. A treadmill is also a great excuse-killer on 95F days or snowstorms.

It only takes a few weeks of that before it becomes a regular part of your routine. Then you notice the stress-relief benefits! It's a positive spiral.

I don't run anymore because I'm afraid I'll pop the other achilles! But my work is very physical again, and I've gone back to hiking and backpacking. Regularly. That's the key.

Looking forward to your progress reports!
 
Windini said:
I used to run; signing up for 5k - 10k races kept me motivated to run regularly. I never even considered a marathon, though I did do a Baby Triathalon here in AVL about 10 years ago. (Run, Bike, Paddle instead of swim.) I gave it up temporarily in Oct, 2015 when I ruptured an achilles tendon... well, temporarily hasn't ended yet. FWIW, the injury was not during a run.

Since you're a little over 21 now :), you're less resilient. As long as you are knowledgeable of and self-monitoring for signs of actual injury - rather than fatigue or muscle aches - then the most important thing to do is to do.

Keep at it. Even a little. Every day.

Yes; bodies need recovery time. But try to develop a mindset where you make even a tiny bit of exercise a daily activity. And do it come hell or high water. For me, that meant 20 minutes on the treadmill (you can find one dirt cheap without looking too hard) even after a pub trip. A treadmill is also a great excuse-killer on 95F days or snowstorms.

It only takes a few weeks of that before it becomes a regular part of your routine. Then you notice the stress-relief benefits! It's a positive spiral.

I don't run anymore because I'm afraid I'll pop the other achilles! But my work is very physical again, and I've gone back to hiking and backpacking. Regularly. That's the key.

Looking forward to your progress reports!
Click to expand...

I did a few sprint tri's, is that what you did? Minimal distances, called 'sprint' because the pro's went balls-out for everything. I did it to check the "I did a triathlon" box and did not go balls-out. 750m swim, 20K bike, 5k run. A good way to see if you really enjoy it enough to do more.
 
I used to run 15-20 miles a week (I hate running by the way). After 2 knee surgeries and neck surgery, I have become very sedentary. Doc doesn’t like me running, which gave me the excuse to quit. I hate that I ever stopped.

This thread is making realize just how much of a couch potato I’ve become. I have 3 tips that will help you avoid injuries. Two of them I did religiously and well the third not so much because I was cheap.

First, always take the time to warm up. Stretching and getting the blood circulating is important to avoid injury. Second, take time to cool down. Just don’t stop after a run. Walk and stretch some more. Third, but good running shoes! This is where I failed, because I was cheap and didn’t want to spend a lot of money on good running shoes.

Trust me on the third tip. Go to a specialty shoe store where they analyze your walk and run. Afterwards they will fit you with a shoe that is best for your body. By the time I realized how important this was, the damage to my knees was already done.

Keep us posted on your progress! And wish you success.
 
Chuckman said:
I did a few sprint tri's, is that what you did? Minimal distances, called 'sprint' because the pro's went balls-out for everything. I did it to check the "I did a triathlon" box and did not go balls-out. 750m swim, 20K bike, 5k run. A good way to see if you really enjoy it enough to do more.
Click to expand...
Probably? It's been 10 years & I don't remember the official title of the Tri. It pivoted around Carrier Park on Amboy Rd. We ran a 5k, biked 11 miles, then paddled... some. 3 mi? I think those were the distances.

The weirdest part was getting on the bike after the run! Switch to different motion and subset of muscles and yeehaw! What are them leggies doin?! Like having intermittent signal interference between the transmitter & the servo. My brain told my leg to do Bike, A-2, but then noticed the leg was doing the second sequence of the Col. Sanders Chicken Dance.

I have no idea of my time, but I remember being surprised and very proud of it.

EDIT: In hindsight, it seems odd that the run was K and the others in Mi, but that's how I remember it. Could be I grokked a 5K 'cause I done a bunch, but translated the other two 'cause that's how I thought of distance with them separately.
 
Last edited:
W1D3- There was a two day rest before this run, and oddly enough I found myself looking forward to getting back out there.

I did manage to pick up some trail running shoes yesterday and tried them out today. Wow! What a huge difference. I was able to find some shoes that fit my short and wide foot and they were worth every penny so far.

Also, the kid helping me showed me how to lace my shoes around the saddle bone deformities on top of my feet. He literally said “I’m gonna change your life” and he might have been right. It’s so simple and obvious now that I see it, I can’t believe it never dawned on me to lace my shoes differently.

Something weird did happen out on the trail tonight. Recall my workouts right now are 60 seconds running and 90 seconds walking. I was about 3/4 of the way through my session in the middle of a 60 second run chunk when I began to think about my load out for the gun run coming up. I suppose I zoned out only to look at my watch and realize I had been running for a couple of minutes. I don’t want to get ahead of myself and think I have this thing licked, but I take that as a positive sign.
 
Last edited:
Frack N Cylons said:
Also, the kid helping me showed me how to lace my shoes ...
Click to expand...
Where did you go? I've been kicking around the idea of starting this ever since you started the thread but I literally have nothing but boots & hikers with a pair of dress shoes thrown in there for good measure.
 
Windini said:
Probably? It's been 10 years & I don't remember the official title of the Tri. It pivoted around Carrier Park on Amboy Rd. We ran a 5k, biked 11 miles, then paddled... some. 3 mi? I think those were the distances.

The weirdest part was getting on the bike after the run! Switch to different motion and subset of muscles and yeehaw! What are them leggies doin?! Like having intermittent signal interference between the transmitter & the servo. My brain told my leg to do Bike, A-2, but then noticed the leg was doing the second sequence of the Col. Sanders Chicken Dance.

I have no idea of my time, but I remember being surprised and very proud of it.

EDIT: In hindsight, it seems odd that the run was K and the others in Mi, but that's how I remember it. Could be I grokked a 5K 'cause I done a bunch, but translated the other two 'cause that's how I thought of distance with them separately.
Click to expand...

Yes! I looked like one of Jerry's kids...
 
Frack N Cylons said:
W1D3- There was a two day rest before this run, and oddly enough I found myself looking forward to getting back out there.

I did manage to pick up some trail running shoes yesterday and tried them out today. Wow! What a huge difference. I was able to find some shoes that fit my short and wide foot and they were worth every penny so far.

Also, the kid helping me showed me how to lace my shoes around the saddle bone deformities on top of my feet. He literally said “I’m gonna change your life” and he might have been right. It’s so simple and obvious now that I see it, I can’t believe it never dawned on me to lace my shoes differently.

Something weird did happen out on the trail tonight. Recall my workouts right now are 60 seconds running and 90 seconds walking. I was about 3/4 of the way through my session in the middle of a 60 second run chunk when I began to think about my load out for the gun run coming up. I suppose I zoned out only to look at my watch and realize I had been running for a couple of minutes. I don’t want to get ahead of myself and think I have this thing licked, but I take that as a positive sign.
Click to expand...

Getting professionally shoed is a must for anyone contemplating serious running. I also prefer trail running shoes to street shoes for all running. They are heavier, but they are also more robust and have more aggressive tread.

To your last paragraph: congratulations, you are becoming a runner. When you go out and (apologies to Nike) just do it, and not think about, you have taken that next step in your fitness level. That is exciting!
 
@Frack N Cylons , and anyone else into running. This guy Taylor Starch was head trainer for Oregon football, now works with Air Force SOF. He's got great videos on zone training (if you are not, you should be: most of your running should be zone 2).





High intensity vs low intensity:



Starting to run:

 
Frack N Cylons said:
W2D1 - I didn't have to dig too hard to get it done. I was looking forward to this and had a good time.

I've been wearing basketball shorts mostly and they suck. I need some decent running shorts.
Click to expand...

Yes, you do. Check out Hind, Brooks, REI. There are others. I love Hind.

Edited to add, running clothes can get pricey, but get them at REI.com/outlet (https://www.rei.com/rei-garage/c/me...gory:mens-running-clothes|mens-running-shorts), or Sierra.com, or moosejaw.com, which have fairly low prices on stuff.
 
Last edited:
W2D2 - Note to self: don’t eat a cheeseburger, fries, and a coke before running.

Other than wanting to barf the whole time, this was pretty easy. I trimmed down the walking sections because I felt plenty rested after a minute or so. Instead of 90s running/120s walking, I did 90/90 and that felt better.

I got some decent running shorts and they are muuuuuuch better.

This was the first totally at night run and it was nice. I think I’ll try to get a night run in next week with the chest rig partially loaded down.
 
Frack N Cylons said:
Fleet Feet
Click to expand...
I'm always amazed at the customer service and expert advice I get at our local Fleet Feet stores. I've trained with them for several seasons of half marathons and the coaches and sales staff are all amazing. Real runners who care deeply about helping average runners achieve their goals.
 
MrBitey said:
For many years I ran in regular running shorts. Around age 55 I discovered the advantages of shorts with a compression liner, sometimes called 2-in-1 shorts.
Many brands make them, but here's an example:
https://www.nike.com/t/dri-fit-stride-mens-5-2-in-1-running-shorts-7k3kcX/DM4757-010?nikemt=true&cp=81833643301_search_|PRODUCT_GROUP|GOOGLE|71700000092814159|All_X_X_X_X-Device_X_Nike-FullPrice_X_SSC||c&gclsrc=aw.ds&&gclid=CjwKCAjw7p6aBhBiEiwA83fGumsZoM11a9yXJrbRUNJ8SHz3v7CS5bvf94PuN_ZNKPA5C6yO6r-TOBoCfHcQAvD_BwE&gclsrc=aw.ds
Click to expand...

I love the 2-in-1 shorts with compression liners, prefer the compression over the net lining. I have a couple pairs of these, which with 10%-15% off from time to time makes them reasonable:

sav-tac.com

2i1 Lite 5" - Tiger Stripe

Lightweight, durability-driven 2 in 1 gym shorts to support your active lifestyle. Material: - Lightweight 4-way stretch polyester/spandex mesh fabric - 5" inseam for outer shorts with 7" inseam compression liner - Phone pocket built into the compression liner on each side - Side zipper...
sav-tac.com sav-tac.com

I wear these running and exercising, but also in regular day knock-around shorts.

MrBitey said:
I'm always amazed at the customer service and expert advice I get at our local Fleet Feet stores. I've trained with them for several seasons of half marathons and the coaches and sales staff are all amazing. Real runners who care deeply about helping average runners achieve their goals.
Click to expand...

There's a Fleet Feet in Carrboro, about 30 minutes away, Durham has a custom running shop Ninth Street Active Feet, same type of shop. Definitely worth the effort for their expertise.
 
W2D3 - Good run. The last leg was uphill and it was challenging but felt good. I have been running a pretty flat loop since I started so I think next week I’ll run a section with more elevation change.
 
W3D1 - The 3 minute sections were a little tough. My lungs are still holding out fine, which is awesome. It was my legs that started getting weak. That’s ok, they’ll get stronger.

I put my usual 642 away and strapped up a G26 and a few reloads to start getting used to that for the gun run.

It seems I need a jacket of some sort as well cuz it was cold!
 
@Frack N Cylons,
I love the c25k program. I was on the path back in 2019 and lost 40lbs. By the winter of 2020 I had a bad experience in Las Vegas with a homeless man at Shot show and have not been able to run well since. "Long but funny story" For me to do the 5k run, I would start drinking Coors Lite around noon, and do 9 16 oz beers, then start the run. Feeling good with a blistering 13 min mile pace. Halling my 310lbs ass across farm land in Moore county. Its the only way.

John
 
W4D3 - I was hesitant to come out as I've spent the past few days getting over some sort of illness. Symptoms were mild flu symptoms, tested COVID negative. Who knows.

The run felt pretty good. I was careful to keep my pace slow and didn't have much trouble finishing. Next week looks daunting, but this week did as well and I did that so....
 
I deviated from the plan today. Instead of a solid 25 minutes of running, I strapped on my gear and ran around @VOD Tactical for 35 minutes. I took time to shoot mini stages here and there as I ran.

I learned a few things.
1) The extra weight is very tiring. No surprise there, but it really did wear me out fast.
2) Running without having the rifle beat you to death is tough. Over the back didn't work well. Tucked off to the weak side felt best.
3) I forgot to put on my grip goo stuff and was having a tough time gripping the pistol because of sweat. No stranger to shooting a pistol in the heat, but I never run up to a stage unprepared.
4) Running through soft spongy grass is FAR more difficult than a packed trail. It felt like it took double the effort.

I feel like the training has paid off. I never got to a stage and was completely winded. Pulse rate up for sure, but no more than sprinting a 3 gun stage.

I have 2 more training sessions before the gun run and I am going to try to get into some soft earth and maybe add a little weight. Nothing extreme because I don't want to injure myself.

IMG_20221106_125335699_HDR.jpg
 
You must log in or register to reply here.
Back
Top Bottom